I love retreats to be a bit of yin and yang. Or yang and yin. Normally the mornings are super charged with a cold dip, some vinyasa yoga, and maybe a hike, and the afternoons are super relaxing with some time in the spa and maybe cosy restorative yoga or breathwork in the evenings. I’ve found doing some of the challenging activities like surfing or cold water immersion before the women’s circle can be a really nice blend too. People feel a little braver and more ready to share. I love movement and obviously cold water but I think rest is so so important, especially at this time of year. The days are cold and dark and short, we try to pretend winter isn’t happening and attempt to carry on life at summer's pace and we just get burnt out. Take lead from plants and animals, this is the time of year to rest, prepare, adapt, retreat. A busy active morning helps to let people really sink into a deeper restorative state in the afternoon. 

There is lots of research emerging about the benefits of cold water immersion, it’s known to instantly improve mental health and mood – cold water activates the brain chemicals that regulate your mood, such as dopamine, endorphins and serotonin, so it literally makes us feel happier. It’s been shown to boost dopamine (the happy hormones) levels by up to 530%. It can boost the immune system – exposure to cold water helps to boost white blood cell count. It can reduce stress - the cold water triggers a natural stress response in the body, releasing the hormone cortisol. 

What we are actually doing by controlling our breath in the cold water is training our nervous systems to have a higher tolerance to this stress. Our body only has one reaction to stress, cortisol, whether that’s an argument with your partner, a traffic jam or cold water. So by training our bodies to this stress response in cold water, that hopefully transcends to other parts of our life, thus making us less stressed! It helps with pain and recovery - cold water exposure helps to limit the inflammatory response in the body, easing sore muscles and helping you recover faster after exercise. 

I had a knee operation last year. The number one piece of advice from the doctor was, ice it, throw yourself in the sea, same thing! New studies have shown that cold water slows the onset of dementia and even repairs some of the damage it causes. And there’s also this whole concept of Blue Health - greater exposure to blue spaces correlates with improved mental health and general wellbeing. Just being outdoors by water is good for us, and there’s also the social benefit of finding community.

It’s definitely a juggle, working and parenting doesn’t leave much time for looking after oneself so I’ve had to find ways of combining it. My kid will still sit in a buggy so I can go for a run with him a few times a week, my partner does lots of the bedtimes so I can have quiet evenings and some proper sleep. I’m a swim teacher and yoga teacher so I make sure I get to work early and do a little yoga or swimming myself first if I can. I have a lot of ‘tools’ in my toolkit, be it breath work or restorative yoga or running or cold water so I just squeeze in whichever ones I can. 

My skin is getting battered at the moment, between working in a swimming pool four days a week and being outside in the elements, the sunshine and the cold winter air, the wind and the salt water, it’s a lot. My number one advice is actually using something as a barrier, so an oil or cream before I go in the water or on a run to stop my skin absorbing all the chlorine or salt. Other than that I keep it fairly simple, cleanse at bedtime and an overnight balm. And SPF whenever I remember!

I think being outdoors is so good for our overall health. Vitamin D from the sun although not so much in the winter, but just connecting with nature and the seasons feels incredibly healthy. My favourite routine is a cold water dip followed by a sauna, my skin looks its absolute best after a morning of cold and hot.

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In essence, our botanical essences are responsibly and regeneratively grown, flourishing in healthy soil, making them safer and more nutrient-rich. Our commitment to clean sourcing and sustainable farming is at the heart of AMLY, bringing you the very best of nature.I keep it pretty simple to be honest, in the day I use something like the Day Light Face Oil, and at bedtime I use a cleanser like the Fresh Faced Purifying Enzyme cleanser followed by the Sleep Tight Face Balm. 

I think it's just aging naturally. Embracing our smile lines and creases and wrinkles. The temptation for things like botox is always there but it’s such a privilege to age.