Written by Mia Barnes

You don’t need a strict workout routine to feel the mental benefits of movement. Even small amounts of physical activity can help clear your mind, boost your mood, and reduce stress. Whether it’s a short walk, a yoga session, a workout class, or stretching while watching TV, movement plays a big role in how you feel mentally.

At Amp Wellbeing, we believe that fitness and wellness should be accessible, enjoyable, and seamlessly integrated into daily life. Our mission is to inspire everyday movement, making it easy for you to prioritise your health—whenever and wherever it suits you. We understand that mental and physical wellbeing go hand in hand, which is why we design stylish, functional, and high-quality fitness equipment that fits effortlessly into your home and lifestyle.

Movement is more than just exercise—it’s a powerful tool for self-care, balance, and overall wellbeing. Whether you’re looking to relieve stress, build strength, or simply feel better, we’re here to support you with the right equipment and guidance to make movement a natural part of your day. Here’s how it can positively impact your mental health.

Reduces Stress

Boosts Your Mood

Exercise triggers endorphins, the chemicals in your brain that help relieve pain and improve your mood. This is why people often feel better after a workout, even when they weren’t in the mood to start. But you don’t have to push yourself through an intense gym session to reap the benefits. A bike ride, a casual swim or playing with your pet can all help boost your mood naturally. 

If you’re not into traditional exercise, try dancing, hiking or anything that gets you moving in a fun way. Even if you’re short on time, just a few minutes of gentle movement can help shift your mindset.

Clears the Mental Clutter

Some of the best thinking happens when you’re moving. Walking, running and other repetitive activities help your brain process thoughts and emotions more efficiently. That’s why taking a walk often helps when you feel stuck on a problem. 

If you’re overwhelmed, try moving without distractions — no phone or music — just let your thoughts settle as you go. If you do need a little guidance, listening to a wellness podcast while walking can boost your mental well-being and give you new ways to manage stress. 

Helps You Feel More Connected

Physical activity doesn’t have to be a solo endeavour. Moving with others can help you feel more connected, which is just as important for mental well-being as the movement itself. Whether it’s joining a sports team, taking a yoga class or just going for a walk with a friend, being active with others can combat loneliness and boost your motivation. 

Promotes Better Sleep

If you struggle to fall asleep or wake up feeling groggy, moving more during the day can help. Regular physical activity regulates your circadian rhythm, making it easier to fall and stay asleep.

Remember, you don’t need a hectic or intense workout — just moving more throughout the day can make a difference. Even stretching or doing light yoga before bed can help your body wind down. We have some beginner guides and workouts to help you get started in our Workout Centre.

Increases Energy

It sounds backward, but when you’re tired, movement can actually help you feel more energized. Physical activity increases blood flow and oxygen levels, which fights off sluggishness. If you hit an afternoon slump, a quick walk or even standing up and stretching for a few minutes can wake you up more effectively than another cup of coffee. 

Small Moves, Big Impact

The benefits of movement add up over time. You don’t have to overhaul your routine — just find small ways to move throughout the day (you can read more about creating a consistent,  easy to follow fitness plan here). If you feel sluggish, stand up and stretch. If your mind is racing, take a short walk. Even if you’re not in the mood to exercise, doing something simple can help shift your energy. Movement isn’t about doing the most but about doing what you can.

Recharge Without Limits: A Wellness Journey for High Performers

Written by Step into Tranquillity

The Hidden Cost of Success

Success drives you—but at what cost? Studies reveal that 70% of high-performing individuals face burnout, caught in a cycle of long hours, relentless stress, and dwindling energy. You’ve mastered the art of pushing forward, but what if the secret to sustained peak performance isn’t more effort—it’s a strategic pause? Imagine resetting your mind, body, and spirit without leaving your desk, your home, or your life. No travel, no rigid schedules—just transformative wellness, tailored to you.

Welcome to the 5-Day Virtual Mini Retreat: 5 Days to Tranquillity and Wellness, an online experience hosted within our dynamic community. This isn’t a one-off event—it’s evergreen, meaning you can join whenever you’re ready. And another great part is that it’s FREE! Partnering with elite wellness innovators—AMP Wellbeing, Big Juice, MONK, and Gravity Cartel—and led by expert Julie Holmwood, this retreat delivers a flexible, science-backed reset for high achievers. Ready to recharge on your terms? Let’s dive in.

Why This Retreat Stands Out

High performers don’t settle—and neither should your wellness. Here’s what makes this virtual retreat your ultimate reset:

A Tribe of Like-Minded Achievers
Join a community of CEOs, entrepreneurs, and driven professionals who get your hustle. Connect, share, and grow together.

Exclusive Access to Julie Holmwood
Wellness expert Julie Holmwood guides you live, offering personalized strategies to thrive.

Direct Connection to Elite Partners
Interact with AMP Wellbeing, Big Juice, MONK, and Gravity Cartel through Q&As and workshops.

Ongoing Support
Stay plugged in with webinars, live Q&As, resources, and a supportive community—wellness that lasts.

Unmatched Flexibility
Start anytime, engage anywhere—wellness that fits your life.

Your 5-Day Journey

Each day brings a new theme, building a holistic reset:

Day 1: Mindful Beginnings - Guided Meditation

Focus: Inner calm and clarity.

What You’ll Do: Ground yourself with Julie’s guided meditation.

Bonus: PDF with mindfulness tips and gratitude journal template.

Partner: AMP Wellbeing adds a gentle movement flow.

Day 2: Nourishing Your Body - Plant-Based Nutrition Tips

Focus: Energy and healing through food.

What You’ll Do: Learn plant-based eating with practical tips.

Bonus: Recipes featuring Big Juice blends.

Partner: Big Juice demos a smoothie to fuel you.

Day 3: Energizing Breath and Cold - Breathwork & Cold Therapy

Focus: Vitality through breath and cold exposure.

What You’ll Do: Calm your system with breathwork; explore cold therapy.

Bonus: Guide to integrate these practices.

Partner: MONK guides a virtual cold plunge.

Day 4: Releasing Stress - Gentle Pilates & Yoga for Balance with Fiona

Focus: Letting go of tension.

What You’ll Do: Flow through a stress-relief yoga session.

Bonus: Printable yoga sequence.

Partner: AMP Wellbeing enhances your practice.

Day 5: Reflection and Renewal - Journaling and Future Steps

Focus: Purpose and lasting wellness.

What You’ll Do: Reflect and plan with guided journaling.

Bonus: Journaling prompts and wellness plan template.

Partner: Gravity Cartel shares tools to sustain momentum.

The Science of Your Transformation

Mindfulness: Cuts stress by 30% (Harvard studies).

Nutrition: Big Juice boosts brainpower with antioxidants.

Cold Therapy: MONK reduces inflammation and elevates mood.

Movement: AMP Wellbeing  lowers cortisol for resilience.

In today's busy world, everyone needs a moment of calm and a chance to reset. Yoga offers that space for relaxation and restoration. At Amp Wellbeing, we emphasize the importance of making yoga a regular part of your routine to maintain both physical and mental balance. Whether you're a beginner or experienced, slowing down through yoga can provide as much benefit as an intense workout, helping your body and mind to rest and rejuvenate. Try these relaxing moves from Jen McGregor Yoga to get started.

Why Add Yoga to Your Routine?
Yoga offers a gentle way to stretch, strengthen, and connect with your breath. Regular practice helps reduce stress, improve flexibility, and bring balance to your body and mind. Adding yoga to your weekly routine acts like a reset, helping you handle life with more ease.

A Restorative Yoga Routine for Balance
Below is a restorative yoga routine from Jen McGregor Yoga, designed to help you unwind and recharge. It’s perfect for evenings or anytime you need to reset, allowing you to slow down and experience the peaceful side of yoga. Jen suggests using a Yoga Wheel for extra support during your stretches.

1. Child’s Pose (Balasana)

How to do it: Kneel on your mat, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the mat.

Why we love it: This pose calms the body and eases tension in your back, hips, and shoulders.

Tip: Use a Yoga Block under your chest or forehead for support.

2. Cat-Cow Stretch (Chakravakasana)

How to do it: Start on all fours, alternating between arching your back (Cow) and rounding your spine (Cat) as you breathe.

Why we love it: This movement releases tension along the spine and improves flexibility in the back and neck.

3. Assisted Fish Pose (Matsyasana) Using a Yoga Wheel

How to do it: Start seated with your legs extended. Place the Yoga Wheel behind your back and slowly lean onto it, letting it support your spine.

Why we love it: The yoga wheel supports a backbend, helping open your chest, shoulders, and throat for deep relaxation.

Tip: For deeper relaxation, light candles and practice this pose in the evening.

4. Butterfly Legs with Yoga Wheel

How to do it: From Assisted Fish Pose, bring the soles of your feet together in a butterfly shape while the Yoga Wheel supports your spine. Rest your arms at your sides.

Why we love it: This pose stretches your inner thighs and hips while maintaining support for your spine and chest. It's perfect for unwinding.

5. Legs Up the Wall (Viparita Karani) or using the Yoga Wheel

How to do it: Lie down and scoot your hips to a wall. Extend your legs vertically up the wall. Alternatively, use the Yoga Wheel for support as you raise your legs.

Why we love it: This pose promotes circulation and relaxation, calming the nervous system and reducing leg tension.

Finding Balance
Incorporating restorative yoga into your weekly routine helps bring balance to your life. Whether you're practicing in the morning or unwinding in the evening with the support of a yoga wheel, these moments of stillness reconnect you with yourself. Roll out your mat, relax into the calming energy of yoga, and let your breath guide you into deep relaxation. Enjoy the gentle, velvet soft textures of our vegan suede mats to practice on.

Find out more about Jen McGregor Yoga here or follow Jen on Instagram @jen.mcgregor.yoga for more yoga tips, inspiration and challenges!

We'd love to know how you get on and how you feel after practicing these moves.

Finding the Strategies to Overcome Barriers and Unlock the Physical and Mental Health Benefits of Exercise.

We all know moving regularly is good for us. As well as the medical benefits, in a recent study (the largest global study of its kind) by Asics), it was reported that over 80% of women endorsed the intrinsic and health related reasons for exercise, including the physical benefits, self-care, mental wellbeing, staying in shape, managing stress, feeling happy, and enjoying exercise/sport. However, Asics have uncovered a significant gender exercise gap, indicating that women, especially young women, exercise less than men, and this disparity increases with age. So, if we understand the benefits, and actually feel the positive effects of them, why aren’t we making the time to ensure exercise is part of our daily routine?

The findings

There was a direct link between women’s physical activity and their state of mind, women who moved more, felt better. If they were exercising regularly, women reported feeling happier, more confident and less stressed. However, it was also reported that around the world over half of women are not exercising as much as they would like to and are losing out on the mental and physical health benefits.

Employed women, mothers and homemakers were the least active groups of women, while students and retired women were the most active. Although 51% of women reported decreasing or stopping exercise as they got older, and all women were facing a myriad universal challenging and barriers to exercise throughout their lifetime.

 ‘If they were exercising regularly, women reported feeling happier, more confident and less stressed’.

Key barriers

We may try to fit in a morning workout, a lunchtime run or a post work class, but unless we are committed to our schedule, life, how we feel, and work, can too easily get in the way. How often do we then give up on the plan completely, before making a new promise a few months later and starting again? Often only when a holiday or an event is looming! The most reported barriers were lack of time (74%), too many other commitments (76%), low self-confidence (55%), the cost of gyms (59%) and the cost of coaches and trainers (62%). Almost two-thirds of mothers cited motherhood as the primary reason they dropped out of doing regular exercise. Gendered expectations and stereotypes about caregiving and household responsibilities were also shown to negatively impact women’s exercise levels and 38% of women said they lacked the access to the relevant equipment or space to exercise.

The importance of creating a foundation of regular movement

Exercise can reduce our risk of major illness (coronary heart disease, strokes, type 2 diabetes and cancer) as well as lower risk of early death by up to 30%. As well as that, exercise improves our quality of life while we are here as well, our bone and muscle strength, recovery from illness, how tired we feel and how easily we can move and run around after the family. Further benefits also include quality of sleep, boosting self-esteem and improving our mood. All benefits the study noted that the participants endorsed. So how much do we need to do? The NHS recommends completing 150 minutes per week (or 75 minutes of vigorous exercise) through a variety of activity and including strength training sessions during that time. They also recommend reducing the time sitting down (standing desk anyone?) and breaking up long periods of inactivity. However, if you hit your target and are also spending a lot of time sitting or lying down, this can still have a negative impact on your health, so it’s important to note to keep moving throughout the day.

Motivation

How do we get motivated and, more importantly stay motivated? According to the report friends are women’s most important exercise influencers. Women are most motivated to exercise by those who are similar to themselves. However, if your friends don’t exercise, or you feel you have no one close to workout with, you can find likeminded women of all ages and abilities to workout with. This Girl Can promotes hundreds of classes and clubs for a diversity of women. There are so many trainers from all backgrounds online or in person, where you can find new friends to exercise with and support you!

After friends, the second most common exercise or sport influencers for women were parents in childhood (twice as likely for younger women) or romantic partners in adulthood. This is a great reminder of the examples we set and encourage in our children and that exercise, and healthy habits should be top of that list to support a lifetime of health and fitness. You don’t need to feel guilty and take time away from the family and partners to exercise, you can incorporate weekend walks, bike rides, home workouts and yoga sessions together to create precious family time while staying active, hitting your step count and weekly exercise goals.

Actions we can take – report recommendations.

1. Making movement accessible and affordable.

A home workout with an affordable training programme and compact, convenient workout equipment is really all you need to get going, or back into exercising regularly. There are a huge number of home workout programmes to choose from, and you can easily find one to suit your budget, level, needs, interests, and goals.

Whether you are into a short, quick HIIT session a few times a week, strength training, Pilates class or nourishing yoga flow, there are options for everyone, including pre-and post-natal programmes for pregnancy and new Mums. You can find trainers with home workout programmes on You Tube (including the Amp Wellbeing channel), on Instagram, or on our workout centre platform! There is no need to splash out on a full home gym to start with, many programmes can be completed with no equipment, using bodyweight resistance, or starting with water bottles for weights and build up from there.

2. Creating safe and inclusive spaces for women.

Of course, this is essential for gyms and studios to review and home workouts are not an alternative to the importance of safety for those who prefer that environment in which to workout. There are now more workout spaces solely for women, but really the point is that all gyms should be safe and welcoming for women. However, given the high percentage of women that cite body insecurity, lack of confidence to exercise and feeling too intimidated to start, home workouts can be a safe and inexpensive place to start, test out different types of exercise and develop a foundation and confidence to build onto attending gyms and studio classes.

3. Workout with friends, partners and family

Having a personal goal to work towards facilitated exercise for 65% of women and for 43% of women booking races or events was a motivator for exercise. Think about what you want to achieve this year and set a clear SMART goal to work towards! Goals really do help you keep on track and adding a workout buddy, or exercising with your partner helps to keep you accountable and motivated to achieve it.

In the report, 43% of women said that working out with teammates or friends encouraged them to embrace physical activity and/or kept them going. Even if it is one session a week, for a run, a boot camp or a tennis match, find someone who can help keep you accountable for moving on that day. If you workout online, share in the comments and community to keep engaged and committed to showing up.

4. Exercise can just be for fun, feeling good and enjoyment. Impress yourself!

Let’s get rid of the stigma around what exercise is, what it needs to look like, as well as the reasons why we exercise. You don’t have to be a pro athlete to enjoy team sports or want to be the first to finish the race. You don’t have to workout 5 times a week at home and follow a strict programme to be fit and for it to be worth it (unless you have a particular goal in mind, then that helps!). And women don’t just exercise ‘look good’ (however it has been shown men exercise more for enjoyment than women do). Just focus on exercises that are beneficial to you and that you can enjoy doing regularly. Enjoy a walk? Try and fit in 150 minutes over the week. Enjoy a mix? Schedule different classes such as yoga, Pilates and strength training and work around that, often a varied routine helps keep our interest, and motivation, high.

5. Encouraging women now, and our future generations 

Educating everyone about the specific needs of girls and women in sport an exercise is an important step in helping make exercise an accepted and encouraged part of every day. This Girl Can, Women in Sport,  and Asics have launched Move her Mind as a platform to support all women get involved in sport and exercise. The platform shares resources and stories to support, encourage and inspire more women to move.

This Girl Can has a wealth of information, motivation and support on getting started, or back into exercise. There are so many tips, ideas and signposts on how to ease yourself in, juggle life and exercise, keeping motivated and overcoming any nerves of joining in.

It was also found that supporting, role-modelling and encouraging exercise in children and within the family is central to keep women exercising throughout their lives. How can you incorporate exercise into your families weekly habits? Read our blog on Balancing Family, Work and Fitness here for ideas. If you already do, please share your tips in the comments below!

Next steps

Women are already at a disadvantage from the gender health gap, however the gender exercise gap is something we can takes steps to address in our own life, which can also contribute to supporting our overall health and wellbeing. We know by incorporating more movement into our lives we can maximise the physical benefits, enjoy self-care, support our mental wellbeing, stay in shape, manage stress, feel happier, and just enjoy exercise and sport. Let’s all encourage each other, and ourselves, to move more and feel better, then we can all enjoy the benefits and close the gap. How will you move today?

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body.