Some of you will already know about the sad news I received last week, but if you don't and may be triggered by talk of death or drug use, it may be best to come back to this email when you are ready.

The SMASH team are working on some exciting projects right now, so our March will be full of a lot of excitement…

Can we challenge ourselves to take a day out of our year to do something different? Maybe something that we need to check off our bucket list?

If you haven't already, join the revolution.

'I love myself'

Sam and Ash

Last weekend I went to my 'home town' of Manchester for the first time in over 4 years. Although it's the place where I grew up, I realised that, as of this year, it hasn't been my home for 18 years! That's half of my life where I've been a 'southerner'!

An old man is teaching his grandson about life:

“A fight is going on inside me,” he said to the boy.

“It is a terrible fight and it is between two wolves. One is bad – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

“Because you'll find out that we come, In different shapes and sizes”

We are each unique, amazing and inspirational in our own way. Even if we cant see it in ourselves, believe me when I say that there will be something about you that somebody will aspire to have in themselves and more often than not, we never know just how many people we are inspiring without even trying!

The media have labelled today as the most depressing day of the year - Blue Monday. Cold mornings, dark days, summer feeling like it's so far in the future and our routine getting back to 'normal' can affect the way we feel.

I wanted to highlight the issue of ‘gaslighting’ and the effect it had on me, as I feel it’s something that needs to be spoken about more. Ash and I have always said that we would b honest with our community when talking about our own mental health journey so, here goes….

And..... breathe! It can feel quite overwhelming after all the fun and festivities of Christmas, so much so that it can sometimes feel like we haven't taken a deep breath in weeks! So, before we continue with our first email of 2020, take a moment now to close your eyes and take 4 long breaths (breathing in for a count of 4 seconds, holding for 2-4 seconds and exhaling for up to 8 seconds).

I hope you are not lost in the weird period between Christmas and New Year! Where we never know what day it is or what to do with ourselves! I've had my usual quiet Christmas, allowing myself some precious "me" time before the craziness of January. I've done a couple of short runs but nurtured my mind and body as much as I can.

Last week we set you a challenge to take some time to reflect on your highlights of 2019. Were you able to do it? If you didn't, try to take some time over the festive period to give it a go. We promise it will likely put you in an even more positive mood, as well as set up some foundations to consider your intentions and goals for 2020 (if you plan on setting some!).

One way our mental health can deteriorate is by dwelling on the past, focusing on all the things we don't have or haven't achieved. Whilst we think it's important to reflect and learn from past mistakes or misjudgements, it's not healthy to focus on these for too long.

(Please don't be scared I'm 99% sure that you will not)!

Morning all, Sam here wishing you a big hello to December and the festive season!

It feels like Christmas started weeks ago but, officially, this weekend marks the start of the Christmas period!

The year is almost out and for many of us it means party season is coming... Maybe more food, more alcohol, maybe less time to train. It is this time of year where we relax a little bit more because we know the high-pressure of January is around the corner. Often, we find January is the time we make promises to ourselves

Movember originated in 2004, in Australia, as a way to raise money and awareness about prostate cancer and depression in men, and has since grown into a leading worldwide charity "changing the face of men's health" (Movember foundation).

Hi everyone, Ash here 🌈

Two years ago I did something I said I'd never be able to do. In the past I called it 'extreme'. I joked about it, I didn't really understand it. I'd said "it wasn't for me"...

Two years ago I adopted a vegan lifestyle.

We have had so much lovely feedback about our 7 pillars of mindfulness emails, it has been lovely to receive all of your responses! We always hope that you guys enjoy reading them as much as we enjoy writing them 😊