Trust that everything will be okay.

Trust your instinct, it's normally always right.

Trust that you are loved by many.

When I sat down to consider what non-judgement meant to me, I found that it was the easiest pillar for me to brainstorm ideas on. There are many angles I could have covered so I thought I would take it back to what the 7 pillars are about - mindfulness. In particular, mindfulness meditation.

Today is World Mental Health Day so we wanted to remind you of some of our top tips for strengthening your mental health.

Good afternoon all! Sam here with part 5 in our 7 pillars of mindfulness emails - acceptance. Many of us spend a lot of time and energy resisting or denying what is already true. One of the best ways to "be present" is to accept how a situation may be in that moment.

We have been looking at the 7 Pillars of Mindfulness by leading mindfulness professor Jon Kabat-Zinn, and this week I will be talking about...

Beginner's Mind

The best things come to those who wait… how much do you agree with this statement? For some of us, it resonates well, but for others patience may not come to us easily! Sam here with week 3 of our 7 pillars of mindfulness.

Over the next few weeks we are covering the 7 Pillars of Mindfulness, created by Jon Kabat-Zinn, in more detail. Sam started us off last week with Letting Go and I'm going to continue by writing about Non-Striving. I chose this one because its the pillar I find most intriguing, but also the most complex, so here goes...

Sam here with the first of seven emails talking about Jon Kabat-Zinn's seven pillars of mindfulness: LETTING GO.

Did you know that our class 21/7 was created around the 7 Pillars of Mindfulness? When we sat down to create class number 17 we wanted something that really encompassed mindfulness. Something that included even more mindfulness awareness than our other classes (we already had lots of affirmations, gratitude, mindful minute).

I fell in love with you aged 5 when I'd get excited in the backseat of the car, looking for the huge cat on the high street! Who knew that I'd grow to love you even more than I did back then?

Most of the time Sam and I have a good idea as to what we want to write about each week, but this week I wasn't sure...Then I had a discussion with a lovely personal training client of mine about decision making and, the next day the Daily Calm on the Calm app was titled Indecision, so I decided the Universe was telling me something!

I’m currently in the process of packing to move house. I’m only going 10 minutes down the road from where I am now, but it’s 10 minutes closer to work and I’ll be sharing with a couple of SMASH regulars!

August is here and we are both working hard on ideas for the next chapter of SMASH London. It's really important to reflect on recent success, and not to get caught up in always wanting more that you forget to celebrate, so we want to share that success with you!

It’s that time of year – Holidays, Weddings, Festivals... They are mostly a lot of fun but, for some of us, events like this can raise our anxiety levels...

The summer holidays have started and it looks like some great weather is coming our way next week 😎

Have you ever trained outdoors? When it comes to our fitness training we often choose to train indoors because it's more convenient (especially in the UK).

Pride in London is a celebration of love and acceptance of LGBTQ+ people, as well as serving as a reminder that there are still changes needed for full acceptance. We are lucky as a country to be able to express who we are and have the freedom to be ourselves, but there are still so many countries where this is not the case.

We are proud to announce that SMASH London was chosen by Cancer Research UK to design the training programmes for their Shine Night Walks taking place in a few months

Wow, what a month so far! We've both been incredibly busy with work commitments. Our PT business is going from strength to strength, SMASH London classes are getting busier and busier and we are now working on ideas for SMASH class number 20 to celebrate 2 years of SMASH London!

I was asked by someone a couple of weeks ago what made me such a big fan of the Spice Girls and it got me thinking. Was it their amazing pop songs that will get me dancing no matter where I am (I'm pretty certain I was 'dancing' on the tube this week on the way to work while listening to my spin playlist 😆)?