The Balance Journal Issue 3 by balance-festival

10 - 12 MAY 2019 THE OLD TRUMAN BREWERY LONDON

10 - 12 MAY 2019 OLD TRUMAN BREWERY SPONSORED BY

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ZANNA VAN DIJK KELSEY WELLS CARLY ROWENA ALICE LIVEING SOUL SISTERS MICHAEL JAMES WONG STEPH ELSWOOD BOYS VS GIRLS YOGA AI LEE SYARIEF NOTORIOUS LDN ANOTHER SPACE EQUINOX GYMBOX

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SPONSORED BY

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WILL WILLIAMS RICHIE BOSTOCK ROB DA BANK WELLNESS BY NATALIE FOOD AT HEART REFINERY E9 NATALIA BOJANIC HARRIET EMILY MICHAEL JAMES WONG EMERALD + TIGER BY JASMIN HARSON JILLIAN LAVENDER MEREDITH WHITELY

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BOUTIQUE STUDIOS WORKOUTS

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ANOTHER_SPACE BARRY'S BOOTCAMP BLOK BOOM CYCLE F45 HOTPOD YOGA KXU METHOD MOVEMENT THIRD SPACE UN1T

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LIVE COOKING THEATRE

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HEALTHY CHEF STEPH DALE PINNOCK NOURISHING ARMY KEVITA DATES & AVOCADO

With different predispositions, genetic compositions and our unique set of likes and dislikes, we are all one of a kind. That’s why your wellness journey needs to be about just you! Curated, personalised, re-adjusted – it should be an incredibly profound personal endeavour.

A FESTIVAL OF YOU! “I followed the plan but it didn’t work!” Sound familiar? That’s how so many feel when they start their personal wellbeing revolution and it’s little wonder. In today’s social mediafuelled wellness world the paradox of choice is real. We’re constantly being bombarded by the next best thing in tips, tricks, hacks and apps that will make us healthy and happy. Some work. Most don’t. Why? Because we panic buy. We pick a card, any card, and hope for the best. Then, once we’ve picked that card, we forget the most significant factor shaping our wellness journey: our distinct bio-individuality. With different predispositions, genetic compositions and our unique set of likes and dislikes, we are all one of a kind. That’s why your wellness journey needs to be about just you! Curated, personalised, re-adjusted – it should be an incredibly profound personal endeavour.

Sponsors & Partners

It’s on you to be smart and make the right choices among the myriad of options available. But remember, it’s a game of trial and error. It starts with stepping outside your comfort zone and picking a good card, be it a new workout to try, challenge to train for or workshop to attend. It certainly shouldn’t be a burden if you approach it with the right mindset – and finding yourself at Balance Festival is a great place to start.

'WELLNESS IS A WAY OF LIFE' I’m honoured to introduce our third and most comprehensive Balance Festival line-up yet. It’s evolved to be more inclusive than ever, with three completely free stages offering fitness, yoga and meditation sessions curated by an incredible team of experts driven by a common vision: to help you

achieve your best self – while having a hell of a lot of fun in the process.

SMART CHOICES

With over 200 game-changing brands to discover, hundreds of workouts and workshops to visit, plus dozens of the capital’s leading boutique fitness studios to trial, it’s time to shuffle the deck, pick your card and experience the best the wellness scene has to offer.

Ask yourself these critical questions before embarking on your next wellness journey.

Finally, I’d like to thank all the brands, sponsors and contributors who’ve made this – our third and finest Balance Festival – what it is today. And I’d especially like to thank you, our dear visitors, for your continued support. We hope you enjoy the weekend as much as we did designing it for you. To the boundaries of wellness – and beyond! LUDOVIC ROSSIGNOL-ISANOVIC Founder of Balance

1. What are my goals? 2. What is missing in my life? 3. What or who will help me achieve these goals? 4. Are they backed by science? 5. Is the process sustainable? 6. Is it enjoyable? (If no, it won’t last, so go back to Step 3) 7. Is it working? (If no, go back to Step 3) 8. How can you adopt it into your wellness routine? 9. What else could you adopt? (Back to Step 1) 10. What have you learned from it all?

EDITORIAL EDITOR: Natalie Blow GRAPHIC DESIGN: Andy Mac Manus PHOTOGRAPHY: Gary Handley James Bryant John Payne SUB EDITOR: Sam Rider Tegan Hedley EVENT CURATORS Sadie Goodson Tegan Hedley Yan Li

Contents

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06. FOOD 07. A Journey Into Food 08. Are You Eating For A Healthy Heart 10. Festival Food Highlights 12. Your Summer Picnic Party Essentials 13. One Cup Closer To Greatness 14. FITNESS 15. 16. 18. 20. 22. 23.

A Journey Into Fitness Kelsey Wells: Fitness Empowered Me To Be My Best Festival Fitness Highlights The Serotonin Boosting Workout Ace Every Workout With These Locker Room Legends Stay One Step Ahead

24. WELLNESS 25. A Journey Into Wellness 26. The Future of Mindfulness In The Digital Age 28. Festival Wellness Highlights 30. Create Your Happy Place at Home 31. Revolutionising Whole-Body Recovery 32. TRAVEL 33. 34. 36. 37. 38.

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A Journey Into Travel Explore Your Senses In Austria Fly High With Premium Luggage Essentials The Backpacker’s Survival Kit Top 3 Wellbeing Destinations For 2019

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

London has placed itself firmly on the map when it comes to conscientious food innovation. Kombucha on tap, vegan finedining, zero-waste restaurants, CBD-infused edibles and dry drinks are just some of the capital's latest foodie endeavours. Living in a city thatâ&#x20AC;&#x2122;s constantly defined by its flavours and trends offers a voyage of discovery for the taste buds. We're now living in a time when the medicinal benefits of what's on our plate is just as important as the presentation. And the same is true of this year's Balance Festival. This weekend, head to The Live Cooking Theatre where Dale Pinnock and Healthy Chef Steph will be cooking up a healthy storm. Follow your nose to the Balanced Kitchen and Refuel CafĂŠ where you can feast on dishes exclusive to the Festival. Or simply trust your gut to discover the latest and greatest food trends - and prepare to devour samples galore!

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I read a book which stated "nothing will change on the outside unless you change on the inside." I was immediately hooked to this idea. I now see my former acne as a blessing in disguise. - Dale Pinnock

A JOURNEY INTO FOOD Our expert nutritionists and entrepreneurs talk about the power of good food. DALE PINNOCK Nutritionist + Founder of The Medicinal Chef

STEPHANIE JOHNSON Founder of Pollen + Grace

PETER RAHAL Founder of RXBAR

At the age of ten years old, I started getting really bad acne. I visited many specialists and tried all manner of lotions and potions, but nothing really worked. My friend’s mum lent me a book called ‘Fit for Life’, which stated “nothing will change on the outside unless you change on the inside.” I was immediately hooked on this idea. I now perceive my former acne as a blessing in disguise.

I began working as a chef in Australia for six years, but at this point it was less buckwheat and more butter. I was later diagnosed with numerous intolerances and was shocked by how boring the options available were. Cooking, researching and learning to create free-from meals with flavour became my mission.

Jared Smith and I were into CrossFit after college. We were trying to eat healthy and paleo was gaining steam back then. To save time, we turned to protein bars, however we realised most of them were full of rubbish. So, we created RXBAR - a protein bar made with a short list of simple, real food ingredients.

Two years later, I started Pollen + Grace from my home kitchen and delivered lunch to a few local offices. We then launched in studios and cafes, before branching to Whole Foods and Planet Organic. In June we'll be launching in 114 Co-op stores across the UK.

Since then our business has exploded. We've been growing our presence in the US, and last year we brought RXBARs to Canada and then the UK. We're pumped to see people all over the world asking for and loving our product. As we expand, our customers will remain our number one priority.

I am now a Sunday Times best-selling author of 14 books and a regular on daytime TV shows like This Morning and also co-present a prime-time TV show on ITV called "Eat Shop Save". Everyday I'm motivated to provide clarity and understanding on the subject of nutrition and pride myself on being the go-to voice on the subject in the UK. I find balance in my everyday life by: • Training five days a week • Taking active rest days • Being aware of the importance of taking care of myself as I get older

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There’s no better feeling than seeing the team around me excel and keep pushing forwards to benefit the health of others. I find balance in my everyday life by: • Making time for movement • Getting out of London and into the countryside • Having amazing support from my co-founder, Kristina

I’m motivated by problem solving. There are always problems to solve, especially in the food industry. We want to continue creating better foods that add value and make people's lives easier. I find balance in my everyday life by: • Working out when I can • Prioritising time with my family • Enjoying what I do

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

By Dale Pinnock

Photo: @themedicinalchef

ARE YOU EATING FOR A HEALTHY HEART? What to eat... What not to eat... It can be confusing keeping up with what to put on your plate. But it doesn't have to be. I'm on a mission to break down this misconception and show how nutrition can be simplified and used as a powerful tool in protecting your short - and longterm health. To start with your heart, here are three quick fixes you can put into action right here at the festival.

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DO YOURSELF A FLAVONOID FAVOUR Flavonoids are a diverse group of phytochemicals that are often responsible for a deep vibrant colour pigment in plants. Think of the deep blues and purples of berries, for example. These substances have been widely studied for their role in blood pressure and the integrity of blood vessel walls. Research suggests that flavonoids are taken up by the endothelial cells â&#x20AC;&#x201C; those that make up the inner lining of our blood vessels. When these cells take up flavonoids, they secrete a high level of a gas called nitric oxide, which relaxes the smooth muscle fibres of the vessel wall. As these fibres relax the vessel gets bigger and the pressure drops within it. Nitric oxide expression also makes the endothelium much more resilient to damage.

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SHOW MORE MORAL FIBRE In the UK, we have a notoriously low intake of dietary fibre. However, when it comes to cardiovascular health, fibre plays a very important role. When we eat soluble fibre, a gel-like substance forms in the gut that binds to cholesterol and carries it out via the bowel. By removing this cholesterol before it can be reabsorbed, we’re able to lower our overall serum cholesterol in the body. As a result, this reduces the risk of a host of illness, including coronary heart disease, stroke, vascular disease, high blood pressure and even diabetes.

GET YOUR FATS STRAIGHT Essential fatty acids are one of the biggest keys to long term heart health. Although intaking omega 3 and 6 are both vital, it’s getting the right amounts of each that really matters. These fats have many roles to play in the body, but one of their main jobs is to be converted into a group of substances

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called prostaglandins. These are regulatory chemicals that regulate some aspects of smooth muscle contraction and also pain signaling. The main thing they regulate is the inflammatory response. As cardiovascular disease is in essence an inflammatory condition, getting the right balance of fatty acids can help reduce this condition. Simply cut back on refined vegetable oils such as sunflower oil, corn oil, soy bean oil, ground nut oil and margarines. Instead opt for a little olive oil for day-to-day cooking. Add to this a high intake of long chain omega 3 fatty acids EPA and DHA and you are in a good position to protect yourself from excessive chronic inflammation.

Essential fatty acids are one of the biggest keys to long term heart health. Although intaking omega 3 and 6 are both vital, it’s getting the right amounts of each that really matters. - Dale Pinnock

FOODS RICH IN FLAVONOIDS: • Blueberries • Chocolate (70% cocoa minimum) • Green tea • Red onions • Red wine TO GET THE BROADEST RANGE OF DIETARY FIBRE, OPT FOR A WHOLE FOODS CENTRIC DIET: • Fresh fruit and veg • Whole grains • Beans • Pulses FOODS RICH IN OMEGA 3 AND 6: • Salmon and oily fish • Nuts, especially pine nuts and pistachios • Flaxseed, hempseed and grapefuit oil • Avocados • Dark green leafy vegetables

Dale Pinnock, The Medicinal Chef, is a nutritionist, author and TV presenter. For more information, visit: themedicinalchef.co.uk

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

FESTIVAL FOOD HIGHLIGHTS Hungry? You've come to the right place. Soak up the street food vibes, taste delicious dishes exclusive to the Festival and get all the latest healthy cooking inspiration.

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THE REFUEL CAFÉ The Breakfast Bar La Marzocco by Almond Breeze Refuel Bar Enjoy Insta-worthy breakfast bowls and delicious dairy-free smoothies at The All-Day Breakfast Bar by Almond Breeze. Whether you’re looking for a morning power-up or a post-workout shake, you can find it here. All recipes will be made with Almond Breeze Unsweetened or, for an added health kick, Almond Breeze® Nutri+ Protein.

Having worked hard in class, every festival-goer is bound to need an energy boost at some point. Come and meet our legendary coffee friends, La Marzocco, and sink refuelling brews from their expert coffee bar.

The Barebells Bakery Barebells introduce their first ever bakery, bringing with them an experimental range of delicious cakes and desserts, including a cookies and cream cheesecake and a raspberry and white chocolate almond loaf. Every delicious bake is enriched with protein to power up your Festival.

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THE BALANCED KITCHEN KALEIDO In the Balanced Kitchen, KALEIDO will be serving up the first ever salad you can eat as a sandwich. Stop by for delicious and colorful salad rolls, wrapped with fresh and delicious ingredients. Tuck into some of their most popular rolls, including lots of vegan options.

PHO Street food favourite, Pho, will be dishing up a selection of healthy Vietnamese delicacies using fresh and flavoursome ingredients. Dishes on offer include both traditional and vegan pho, an Asian noodle salad, as well as a zingy homemade lemonade with fresh mint and ginger.

Arancini Brothers

LISTEN UP

VIP LOUNGE

Circadian Rhythm Ozone Damian Soong, Max Lowery, Dr Adam Collins PhD

With a never-ending to-do list, our bodies rely on an internal clock called the circadian rhythm to keep us moving and get stuff done. In this session, a panel of experts including nutritionist Dr Adam Collins PhD and Max Lowery, creator of the ‘2 Meal a Day’ program, discuss the importance of routine and share a few helpful steps that we can take to keep this unsung hero in tip top condition.

The Best You

Laura Hoggins and Gideon Remfry Balance by name, balance by nature. In this all-encompassing session, three experts offer their best advice on how to combine different aspects of nutrition, fitness and wellness to create a lifestyle that allows you to be the very best version of yourself, inside and out.

Back in the VIP Lounge by popular demand, Ozone Coffee Roasters return to the Festival with their artistic lattes and perfectly roasted beans. Alongside their classic espresso menu, Ozone will be serving two very exciting signature drinks exclusive to the Festival: Cold Brew with Early Grey & Date Infused Oat Milk and for a real treat - a Salted Caramel & Coconut Iced Chocolate.

LEARN ABOUT AYURVEDA WITH PUKKA Step into the Pukka Ayurveda Health Hub to talk all things herbal health and vitality. In their dedicated workshop space, you can learn more about Ayurveda and discover your "dosha" (mind-body type). Pop on a pair of headphones and listen to a selection of uplifting music and talks from their Senior Herbalist.

Arancini Brothers are best known for their Sicilian-style, hand-made risotto balls, and for crafting beautiful and balanced lunches, including a Risotto Ball Salad Box stuffed with superfood salad.

HOW TO MAKE THE PERFECT SUMMER ROLL WITH KALEIDO 1. Work with a variety of textures • Use crunchy ingredients such as carrots, cabbage, cucumber, raw beetroot or apple. • Add some seeds or nuts. Sunflower seeds, pumpkins seeds, cashew nuts, peanuts and sesame seeds are all great options. • Don’t forget to include a sauce, either in the roll or as a dip. This could be hummus, pesto, tahini or guacamole. 2. Use herbs as an ingredient, not just as a seasoning Herbs bring taste and freshness, so try using coriander, basil, or parsley for a fresh, leafy and light flavour. 3. Think about your colour combinations Rice paper is transparent, so play with your ingredients to create rainbow rolls. Use a mint leave, seeds, chilli flakes and sliced vegetables for a splash of colour. Let’s roll!

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

YOUR SUMMER PICNIC PARTY ESSENTIALS Sun-drenched parks, good friends, chilled bevvies and indulgent picnic spreads make summer the season of kicking back and relaxing. But that doesn't mean you have to totally let go when it comes to nutrition. Cram your wicker basket with these delicious snacks and throw your pals a picnic to remember.

2) Spritz Poptail By Lapp The perfect aperitif for summer days. Poptail's sophisticated and trendy cocktail pops are 100% natural, vegan and gluten and dairy-free. Their latest pop, the Spritz, is a punchy sorbet full of zing and zest, with bitters, prosecco and blood orange.

3) Herby Houmous Pot by ChicP Chic P’s colourful individual pots make dunking your favourite vegetables easy. Choose their "Herby" flavour, for an earthy, green dip that is fresh, packed full of antioxidant herbs and delightfully summery.

4) Lunch Bowl by Black + Blum Whether eating a leafy salad or tucking into a messy lasagne, this versatile lunch bowl has got all corners covered. Its overhanging walls are cleverly designed to reduce the chance of spilling any unwanted dribbles down your summer attire. Made from food grade polypropylene, it’s lightweight, robust and easily transportable.

5) Lemon and Caper Salad Dressing by Lucy’s Dressings

Jazz up your summer bowls with a splash of colour and flavour from Lucy’s Dressings. Whether it’s salad, veg or fish, Lucy’s award-winning dressings will add a hint of deliciousness to almost any dish. For a classic summertime snack, drizzle over grilled seasoned asparagus.

6) Session Pale by Small Beer Co

Launched just in time for summer, this truly sessionable pale ale combines bright citrus aromas, with tropical notes to create a mouth-watering summertime thirst-quencher. 2.5% ABV, the Session Pale allows you to enjoy more, with less of a price to pay the next day. Score.

1) Tart Cherry Master Brew Kombucha by KeVita You’re guaranteed to have a summertime fling with KeVita’s Tart Cherry flavour. Bright and lively, it’s the perfect balance of sweet and tart, with a deep, ruby, cherry swirl and its refreshing and bursting flavours will keep you coming back for more. Simply put, this kombucha is sunshine in a bottle. WWW.BALANCE-FESTIVAL.COM

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ONE CUP CLOSER TO GREATNESS Hot, cold, instant or CBD-infused? However you take it, these coffees are destined to boost your wellbeing.

2 2) The Cold One: Far Side Coffee Bold, punchy and refreshing, each brew sings to its origin and leaves you wanting more. Whether it's the chocolatey notes of Rwanda, or the bright orange peel of Peru, Far Side’s guaranteed to fulfil your coffee cravings. Made with exotic single origin beans and steeped in cool filtered water for 18 hours, these brews have a punchier caffeine kick than any regular coffee.

3) The Machine That Makes It Happen: La Marzocco The Linea Mini is a kitchen-sized version of the Linea Classic: a machine loved by thousands of professional baristas, and the beating heart of many of your favourite cafes. The Linea Mini looks as beautiful as it performs and creates shop quality coffee in the heart of your home.

4) The Instant One: Chocolate Chai by We Are Littles Super high-quality arabica coffee infused with the classic chai flavours of cardamom, cinnamon, ginger and cloves with a hint of cocoa. This flavour gets us daydreaming of the bustling streets of Kolkata, where locals queue at the chaiwallah for their favourite cup of chai. Team it with warm whole milk to make a comforting chai latte.

5) The CBD One: Lifeline Lab Sourced only from certified Fair Trade shops in London, these single origin coffees are roasted in their very own coffee collective and delicately blended with hemp-derived CBD oil. Whether you’re craving an afternoon coffee break or pre-workout prep, CBD-infused coffee is always a delicious option to keep you cool, calm and collected.

1) The Roasted One: Ozone Brothers Blend This incarnation of Brothers Blend is a combination of seasonal coffees lovingly picked from Colombia and Guatemala. Created with complexity and roasted medium-light, this blend makes for a juicy espresso, bursting with sweetness and full of clarity.

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

F I T N E S S The 21st century fitness frenzy is upon us. Fitness trends are spreading quicker than avo on toast, leaving many of us feeling overwhelmed with all the choices. When it comes to working out, there’s so much to think about: the outfit, the kicks, the equipment, the recovery, the protein powder, the list goes on. Now we're turning our heads to endorphin-rich bloggers on social media, seeking knowledge and workout inspiration. Our demand for a healthy and more fulfilling lifestyle is constantly reshaping our city: boutique studios have become the new nightclubs; experiential gyms are the new department stores and Barry’s Bootcamp Fuel Bars are the latest courting grounds. #Londonfitfam is evolving, fast. Whether you’re a high intensity endorphin junkie, a strength building yogi or a steady-go-lucky endurance athlete, Balance Festival is guaranteed to power-up your work out game. The Festival creates a non-judgmental and fun space for fitness aficionados to work out, get inspired, ask questions and most importantly, enjoy themselves. Now, go get your gains.

F I T N E S S WWW.BALANCE-FESTIVAL.COM

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I feel like I’m the best version of myself when I’m eating nourishing foods, moving my body and staying well hydrated. As I spent so long punishing my body for not looking a certain way, my main motivation now is to feel good within myself - Stephanie Elswood

A JOURNEY INTO FITNESS Listen up as the experts share how working out changed their lives for the better. ALICE LIVEING PT + Fitness Influencer

STEPHANIE ELSWOOD Dancer + Lifestyle Blogger

ISAAC CHAMBERLAIN Cruiserweight Boxer

My fitness journey began back when I was at university training to be a dancer. I constantly felt so much pressure to be skinny and decided that I wanted to become as strong as possible instead. I began using weight training as a means to support my body through the gruelling dance training.

My journey into fitness all started in my second year of dance college. I was recovering from an eating disorder and started my Instagram page ‘Healthy Chef Steph’ as an online food diary.

My journey into fitness started when I was about 11. My cousin lost his life because of gang violence right after sitting his GCSEs, and my mum didn’t want me to get into that kind of lifestyle, so she took me to boxing gym. I didn’t have that much selfesteem as a kid, but at boxing there was such culture of encouragement that my confidence started to grow.

I then completed my qualification as a personal trainer and now work at Third Space gym in Soho. I find training women particularly fulfilling. Nothing makes me happier than taking someone from A to B and seeing all the changes they’re capable of making to their mind and body. My motivation to work out comes from knowing that I can try out a new programme, escape a busy day or just have a good sweat and fully embrace the post-workout buzz! I find my Balance in everyday life by: • Diarising down time • Having a social media curfew • Prioritising sleep

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Soon after, I started going to the gym and filming my workouts to inspire other people to move their bodies in different ways. My Instagram feed has slowly shifted from just food, to also exploring everything from fitness, lifestyle and travel. I feel like I’m the best version of myself when I’m eating nourishing foods, moving my body and staying well hydrated. As I spent so long punishing my body for not looking a certain way, my main motivation now is to feel good within myself. I find Balance in my everyday life by: • Writing things down to stay organised • Committing to small positive changes every day to make new healthy habits • Choosing a balanced lifestyle as a way of life

When I’m in training camp – which starts about 8 weeks before a big fight – I’ll be up for a run by 5.30am, do a strength and conditioning session, spend some time boxing and then get a sports massage. My training schedule can be heavy, but by now it’s not even something I have to think about, it’s just like brushing my teeth! I find balance in my everyday life by: • Remembering that consistency and discipline is key to everything. I know what I have to do, so I just have to go and do it • Using positive self-talk to keep pushing on • Taking some low-key downtime

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

By Natalie Blow

FITNESS EMPOWERED ME TO BE MY BEST Ahead of her appearance at the Festival, we caught up with super mum and fitness wonder Kelsey Wells to talk about all the amazing benefits working out can have. From postpartum recovery to facing anxiety and exercising self-love for the first time, Kelsey shares the ups and downs of her challenging journey to understanding what being 'fit' really means.

What was life like before finding fitness? I never actually exercised regularly during my adult life until after the birth of my son Anderson (who just turned five!) Prior to that, I held massive misconceptions around health and nutrition. I viewed exercise as the ultimate chore or as punishment if you ate too much. Like many women, I thought eating healthy meant restricting calories or fad diets, which I now know couldn't be any further from the truth. I honestly had no understanding of the importance of taking care of your health. Now that I do, I feel so compelled to educate other women on understanding that fitness is not primarily about aesthetics but about taking care of your health - mental, emotional and physical. How did your fitness journey first begin? My fitness journey began a few months postpartum. Having a newborn is an incredibly magical time and

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although I was overjoyed with love and happiness to have a healthy baby boy, it was also an incredibly difficult time for me. I struggled with postpartum anxiety and had quite a toxic, negative relationship towards my body image. There was actually nothing wrong with my body, but rather my negative perception. This unhealthy outlook eventually took its toll on my mental health. Initially, I turned to exercise with the hope of bettering my anxiety, but also to change how I looked. It was incredible to see how quickly my aesthetic-based reasoning for working out melted away. For the first time, I began to gain the confidence I had craved my whole life. Far before I started to see changes in the mirror, I saw changes to my mindset. Exercise enabled me to cope with my anxiety holistically, which for me was a miracle. Within weeks I started to experience other benefits such as more energy, better sleep, and a sense of gratitude for my body. It

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blew my mind and I began falling in love with fitness. When was that 'moment' you realised fitness was the right pathway and you fully committed? When the non-physical benefits began changing my life for the better. To be honest, I didn't always feel motivated - I did it because I needed to and it brought about so many positive changes along the way. Having a newborn is a lot of work did it sometimes feel impossible to get fit and juggle the responsibility of being a new mum? Absolutely. Having a newborn, especially as a first-time mum, is completely overwhelming. The journey felt impossible some days and the road to get fit felt way too long. But then I changed my definition of 'fit', and everything snapped into perspective. This time round, my primary goal and motivator was to heal my mind and body, and take care of myself. It was still challenging to fit in workouts and make healthy choices: I did not always enjoy it and it definitely was

not a perfect journey. To overcome these challenges, I had to exercise discipline and consistency because my health depended on it. The magic really happened when I began to have love and gratitude for my body and a desire to take care of it. This is what I want to help women understand - your fitness journey can be (and should be) a beautiful selflove cycle. The journey is not always easy, but it's definitely worthwhile and rewarding in the long run. So, how did you manage your time? Flexibility and discipline. I was relentless in my discipline to fit in my 30-minute workout each day, but had to be completely flexible with how and when that would happen. I was not only a new mum but also working almost full-time from home. I've had to shift and adapt my workout schedule so many times over the years, and that is OK! The key to time management is not to stress if things don't go according to plan. Instead, simply prioritise - your health should always be a priority.

What kept you motivated during this time?

How do you #findyourbalance in everyday life?

The longer I stuck with it, the more motivated I became, as I could feel and see the benefits of my efforts. I was doing better mentally and emotionally, uncovering my strength from the inside out and growing a foundation of self-acceptance, confidence and love for myself. Fitness empowered me to see and be my best self - this has to be my ultimate motivation.

When I think of balance, I think of my overall state of health - mental, emotional and physical. I feel balanced in my daily life when I am caring for and connected to my mind and body. In turn, when I am self-aligned I can better execute all that I need to do and be the best version of myself for those around me. Three things I do daily to care for my health, stay connected to myself and maintain my intrinsic balance are: exercise, meditation, and fuelling my body with nutritious food.

What three pieces of advice would you give to new mums who want to keep fit? Make self-care a priority. Being happy and healthy in yourself allows you to take better care of those around you. If your efforts to be healthy are rooted from a place of positivity, you will go so much further. Celebrate the little victories and take it one day at a time. Don't allow any guilt. Find a balance that works for you and utilise your time. Getting active doesn't have to require a gym or lots of equipment. A walk pushing the stroller is a great way to get moving.

What do you love most about Balance Festival? I really appreciate Balance Festival's holistic approach to health and wellness. The fitness industry is so broad and can often send conflicting messages, particularly around wellness. I am thrilled to be involved with a company whose views and methods of fitness are based on overall health, recognising that it is not about our aesthetics but about caring for and loving our incredible bodies!

...Having a newborn, especially as a first time mum, is completely overwhelming. The journey felt impossible some days and the road to get fit felt way too long. But then I changed my definition of 'fit', and everything snapped into perspective. - Kelsey Wells

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

FESTIVAL FITNESS HIGHLIGHTS Ready to sweat it out with all your fitness favourites? Work out with explosive trainers on the Main Stage, test drive Londonâ&#x20AC;&#x2122;s very best boutique studios and find your fitness flair at Balance Festival all weekend. WWW.BALANCE-FESTIVAL.COM

The Boutique Studios You Need To Work Out With... Another_Space BOX HIIT Fast and furious, build with the beat. Toning strength exercises with highenergy punch bag work, firing your metabolism to burn extra calories for hours. A full body workout with a warmup followed by alternating sets of floor work and punch bag work. Fast. Powerful. Explosive. Barry's Bootcamp CARDIO + STRENGTH Burn calories fast in a music-filled environment where every class feels new, fun and exciting for all levels. Workouts include interval cardiovascular treadmill routines and strength training utilising free

weights, resistance bands, medicine balls and more. BLOK BLOKSTRENGTH + BLOKPARTY The new studio on the block at the Festival this year, BLOK will be bringing a challenging strength training session, as well as a unique dance party experience. Get moving, shred off those niggling calories and sweat it out to your favourite tunes! Boom Cycle RIDE A bike-based, music-focused fitness experience in which you can cut loose and leave the rest of the world at the door. For 30 minutes itâ&#x20AC;&#x2122;s just you, your bike and at the end the realisation of how powerful you are. No numbers, no competition, just fun. F45 CIRCUIT TRAINING Combining cardiovascular and resistance exercises for a full body workout, F45 will push your fast-

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and slow-twitch muscle fibres to the limit with explosive plyometric movements, agility drills, bodyweight cardio-accelerators and tough strength tests. Hotpod Yoga Studio SIGNATURE HOTPOD FLOW Experience hot yoga inside a cocoonlike pod heated to 37 degrees. You’ll stretch further, breathe deeper, sweat harder and melt fully into the Hotpod experience. Expect a balanced flow of active and passive postures, working the body and calming the mind in equal measure. KXU THE GAMES Physical and mental fitness collide in a class that will throw everything at you, including the kitchen sink. Bring your competitive strong man/woman training as you wield a sledge hammer, flip a tyre and push a sled, breaking down your endurance barricades. Method Movement BONDI METHOD Being famous for their glute activation series, Method is bound to have your booty on fire from the get-go! Expect

kettlebells and bodyweight supersets for maximum calorie and serious booty burn. Third Space FORMULA 3 Ready to dig deep and push hard? Third Space will take you through their brand new Formula 3 class, a competitive, high intensity circuit with three targeted blocks. Get fit in 1...2...3. UN1T SQUAD Working together as a UN1T, squad classes will help you burn as many calories as possible, whilst learning to work as a team. Strategy, communication and teamwork will all be essential for this signature Squad workout.

Top 3 Main Stage Acts Boys VS Girls Yoga Michael James Wong, Chris Magee, Marc Hatvani, Charlotte Holmes, Sarah Malcom, Natalie Bojanic

Vs Girls yoga is set to be better than ever this year. So drop everything and join this epic yoga session on the Main Stage where we all come together for an action packed class that will move you on the mat. This class is open to all and you’ll get a chance to practise with some of the most sought-after teachers in town. Be A Badass Zanna Van Dijk A 25-minute workout guaranteed to make you feel strong and powerful. Combining bodyweight HIIT training with martial arts movements, you'll not only have a fun workout but push your body to the next level. Strength & Conditioning Alice Liveing Alice will take attendees through one of her signature bodyweight workouts, focusing on challenging the body with strength and conditioning exercises that can be done anywhere. Prepare to awaken your glutes and core, and to raise your heart rate in this tough session!

DON'T FORGET TO GRAB YOUR... POST-WORKOUT RXBAR Grab a post-workout RXBAR after taking part in any class on the Main Stage. Classes are available on a firstcome first-served basis, so you better get in there quick!

NOT TO BE MISSED

Back by popular demand, the BOYS

STAY SASSY Healthy Chef Steph PWR Kelsey Wells CORE CHALLENGE Carly Rowena FIRESTARTER Equinox ROLLING WITH MY YOGIS GYMBOX HIIT 2 YOGA Another_Space STRONG30 Master Trainer Ai Lee Syarief NOTORIOUS LDN Jamie Ray, Waz Ashayer and Charlie Peters THE SEROTONIN-BOOSTING WORKOUT Soul Sisters for Balance Festival

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

By Sam Rider

THE SEROTONIN BOOSTING WORKOUT Affectionately dubbed the “happy hormone”, serotonin is commonly known to play a leading role in regulating your mood but it’s also crucial for appetite, digestion, sleep, memory and even sexual desire and function. Low levels can lead to anxiety and depression – something that’s fast becoming a modern epidemic affecting one in five adults in the UK and leading to a dangerous dependency on serotonin-boosting antidepressants with dubious side-effects. But what if you could harness the potent power of serotonin naturally, simply by exercising? With the help of the leading minds and motivators in fitness, we did just that.

WWW.BALANCE-FESTIVAL.COM

First we needed to establish what causes serotonin levels to plummet. “A lack of sunlight, vitamin D, exercise and key nutrients in the diet can all cause serotonin levels to dip,” says trainer and nutritional therapist Gideon Remfry MSc, an expert in how exercise influences neurotransmitters. “It’s naturally possible to up-regulate levels, helping boost mood, increase willpower and productivity and even improve relationships.” The first step, Remfry explains, is to stimulate the senses. “When sunlight hits the iris of the eye it triggers the neural mechanism or biosynthetic pathway that upregulates production of serotonin,” he says. It’s a similar story with touch and taste. “Everyone thinks of serotonin as a chemical messenger

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in your brain but it’s in your blood and connective tissue and we’re learning a large amount – potentially as much as 90% – is produced in the gut.” Therefore it’s vital to keep your gut bacteria happy. How? By feeding it a nutrient dense diet, protein and (the best bit) chocolate.

skillwork involved in learning the flow sequence, stimulating a process called neuroplasticity. “It helps the brain to be a better learner,” says Remfry, comparing the skill element with mind game puzzles that reduce symptoms of cognitive decline, including dementia and Alzheimer’s disease.

“Food-wise we know the precursor to serotonin is tryptophan, an amino acid present in protein-rich foods such as salmon, turkey, eggs, nuts and seeds,” Remfry elaborates. “Consuming tryptophan in conjunction with carbohydrates helps your body utilise it more effectively. And using chocolate as the delivery system has the added benefit of activating the ‘reward mechanism’ in your brain, which is interlinked with other feelgood endorphins.”

“The multiplying effect of aerobic exercise and learning a skill builds something called brain derived neurotrophic factor (BDNF), a protein that helps with this neuroplasticity and neurogenesis – the development of new neurons. So you’re boosting serotonin, dopamine and BDNF – all really powerful chemicals for feeling good and thinking better.”

As a landmark US study in 2004 found, human touch can be similarly powerful for promoting serotonin, as well as fellow neurotransmitter dopamine, and reducing the stress hormone cortisol. In the trial, pregnant women suffering depression who received two 20-minute massages per week from their partner for 16 weeks reported lower anxiety, depression and leg and back pain. They also saw significant spikes in serotonin and better scores on neonatal assessments, benefiting both mother and newborn. “Touch creates trust and closeness in a similar way breastfeeding stimulates the neural transmitter oxytocin, promoting a strong bond between mother and baby,” Remfry explains. “All this sensory stimulation activates the same serotonin-producing pathway you experience when sunlight hits your eyes and skin.”

STRETCH, SCULPT AND SMILE Uniting these factors in a fun workout setting was the next task, which led us to yoga teachers and soul sisters Alex and Maddy Weaver. “Our philosophy to fitness is you stretch, you sculpt and, above all, you smile,” says Maddy, who will be leading our serotonin-boosting workout with Alex at this year’s Balance Festival. The 30-minute workout begins with you lying on an exercise mat, visualising positive memories as light floods the studio and calming music washes over you. Next you flow through a challenging vinyasa yogainspired sequence that gradually builds to a moderate intensity – around 60% of maximum heart rate, shown to be the optimum range for up-regulating serotonin – mixing in bodyweight moves and partner drills involving touch and interaction. The class is designed to challenge your brain as much as your body, with the

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THE PURSUIT OF HAPPINESS Mind well and truly altered, the workout concludes with a guided meditation, restorative gong bath (no class in 2019 would be complete without one) and a well-deserved combo of chocolate and protein as your reward. “Cortisol can be elevated at the end of the workout so totally immersing yourself in the sound and vibration of the gong bath is really healing and creates a deep sense of peace, wellbeing and relaxation,” says Alex. “We’ve had such a great response trialling the class,” adds Maddy. “There’s a lot of laughter, there have even been a few tears, but it’s all been really positive. I just hope people enjoy doing the class as much as we have coaching it.” Whatever happens to your chemical make-up during those 30 minutes, Remfry insists you’ll leave feeling rejuvenated and ready for more. “Exercise is like an opiate – a feelgood opiate,” he says. “When you combine the endorphin rush you get from exercise with positive emotions of fun, learning a skill and associating the activity with reward, you’re creating a powerful bedfellow for adherence to exercise that will, ultimately, keep you coming back for more.”

The multiplying effect of aerobic exercise and learning a skill builds something called brain derived neurotrophic factor (BDNF), a protein that helps with this neuroplasticity and neurogenesis – the development of new neurons. So you’re boosting serotonin, dopamine and BDNF – all really powerful chemicals for feeling good and thinking better. - Gideon Remfry

YOUR HAPPY HORMONE WHAT IS SEROTONIN? A neurotransmitter, rather than a hormone, produced in the intestines and brain which relays signals between nerve cells and regulates their intensity. WHY IS IT IMPORTANT? It has an impact on mood, sleep, productivity, appetite, sexual function and relationships. Deficiency is associated with anxiety and depression. WHAT ARE NORMAL LEVELS? Generally, the normal range for serotonin levels in your blood is 101–283 nanograms per millilitre (ng/mL). HOW CAN I TELL IF LEVELS ARE LOW? Symptoms include feeling sad or depressed, low energy, negative thoughts, feeling tense and irritable, craving sweets, and having a reduced interest in sex. Other serotonin related disorders include anxiety, panic attacks, insomnia, irritable bowel, obesity, chronic pain and migraines. HOW DO ANTIDEPRESSANTS BOOST LEVELS?

Still need convincing? “Just come along,” says Alex. “We promise you’ll have an awesome workout, you’ll enjoy it, and you’ll even get chocolate! So what have you got to lose?”

Antidepressant drugs known as selective serotonin reuptake inhibitors (SSRIs) are designed to prevent serotonin being reabsorbed, helping elevate mood. However, adverse side-effects range from nausea and insomnia to sexual dysfunction and suicidal thoughts. In 2016 there were 64.7 million prescriptions for antidepressant drugs in England, more than double the 31 million prescribed in 2006. HOW CAN I BOOST SEROTONIN NATURALLY? Through exposure to sunlight, regular moderateintensity exercise, consumption of foods rich in tryptophan, and stimulation of the body’s reward mechanism with taste, touch and sound.

Join The Soul Sisters this weekend for the world's happiest workout on the Main Stage - Saturday, 2.45pm-3.15pm

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

ACE EVERY WORKOUT WITH THESE LOCKER ROOM LEGENDS Fancy having all the gear and all the idea? Look no further. Bag the latest fitness essentials and get firing on all cylinders during your next workout.

2) Plan Your Workout with MINDBODY Online

Take away decision fatigue and let the MINDBODY app plan your next fitness class. Connecting fitness aficionados with all best fitness classes and communities, the MINDBODY app is just a download away from your best workout.

3) Dress to impress with Casall For Her | Sculpture Alligator High W Tights Take a walk on the wild side with Casall’s flattering alligator-print tights. Their high-tech fabric and high-waist fit perfectly sculpt the body and provide excellent support, with maximum breathability. For Him | Backpack in Black Blend style and function with this highly durable and weather-resistant backpack. With a thick bottom that shields against dirt and water, it's also 100% machine washable, which cyclists will find especially handy. Being the all-rounder backpack, it can also carry 15-inch laptops and has space for an impressive amount of kit.

4) Stay Hydrated with Lucozade Sport Fitwater Containing a combination of purified spring water and four key electrolytes – magnesium, calcium, sodium and chloride – this intelligent and functional drink knows exactly what our postworkout bodies crave. Alternatively, drink one bottle pre-workout and stay hydrated and replenished throughout.

5) Enjoy great hair days with Living Proof

Rest assured, there’ll be no more gyminduced bad hair days. Living Proof’s dry shampoo is a game changer when it comes to taming frizz, making it look, feel and smell clean, even after a sweaty gym session. By absorbing oil, sweat and odour, this dry shampoo continues to deliver a beautiful fresh scent throughout the day. Phew.

5 1) Recover Well: Form Nutrition Help your body slip into a gentle state of recovery with FORM’s ZZZZs. Containing 5-HTP (a serotonin booster), calming amino acids and dietary minerals magnesium and zinc, this medicinal concoction naturally supports a regenerative sleep. Pop one capsule 30-60 minutes before bedtime and nod off into your best sleep cycle yet. WWW.BALANCE-FESTIVAL.COM

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Shop the latest collections in function, innovation and trend at prodirectfit.com and head to @prodirectfit for the latest offers and competitions.

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10â&#x20AC;&#x201D;12 MAY 2019 | THE OLD TRUMAN BREWERY

W E L L N E S S What does wellness mean to you? For some, itâ&#x20AC;&#x2122;s sipping on a CBD-infused herbal tea before bed or chanting mindful mantras. For others it's performing gentle morning yoga stretches or embracing an organic natural face scrub. We all have our own wellness methods, whether we realise it or not. Breathwork, meditation and sound therapy help take the edge off the fast-paced modern way of life. Mindfulness and emotional intelligence resources have become the New Age self-help bibles. Wellness is now a way of life, because being "well" is the new wealthy. Across this weekend, we invite you to reconnect with your mind and body and explore what wellness truly means to you.

W E L L N E S S

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I first discovered breathwork when I was researching for ways to help my dad with his recent diagnosis of Multiple Sclerosis. This was when I first came across the Wim Hof Method. Soon after I enrolled on a weeklong training program and later taught my dad the techniques I had discovered. - Richie Bostok

A JOURNEY INTO WELLNESS Our wellness gurus talk yoga, breathwork and plant-based power! PATRICK BEACH Yogi + KeVita Ambassador

NATALIA BOJANIC Form Co-founder + Mindfulness Teacher

RICHIE BOSTOK Breathwork Coach

I first started practising yoga on my kitchen floor, making up routines from pictures inside of a yoga book. This short 30-minute routine included a few seated hip opening poses and soon became one of the things I looked forward to every day.

Originating from Brazil, I was exposed to the "beach body culture" where healthy eating and exercise is mostly aesthetic based. I became more conscious about how our lifestyles should support the longevity of a perfectly working body, rather than aiming for an ideal of perfection.

I first discovered breathwork when searching for ways to help my dad with his recent diagnosis of multiple sclerosis. This was when I first came across the Wim Hof Method. Soon after, I enrolled on a week-long training program to learn the Wim Hof Method and later taught my dad the techniques I had discovered.

A few years later, my teaching career also started in my kitchen with small groups of students. We could only squeeze in three mats, but those first sessions were such a fun start to the journey! I always trust the process and take it at a pace where I can create sustainable change. Quick fixes never last long. I pick things I know I can stick with and let the process unfold from there. Being mindful about taking care of yourself can be a tough journey, but I believe nothing is more valuable. I find balance in my everyday life by: • Eating well and incorporating pro- biotics into my diet • Having a daily movement practice • Stimulating my mind in new ways

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Three years later I walked away from an opportunity to work in the family dairy factory business to become vegan, an entrepreneur in the plantbased industry and a meditation teacher in the corporate world. I’m motivated by the deep realisation that life is precious and an awesome opportunity. Studying my spiritual practice, Tibetan Buddhism, gives me inner strength. I find balance in my everyday life by: • Meditating daily for a healthy mind • Exercising and using plant power • Being a firm believer that wellness is not a luxury, but a necessity

My fascination with breathwork led me across five continents, where I learnt from many modern breathing masters and witnessed the transformative effects of breathwork. I now use breathwork for myself and teach a style that is accessible and helpful for everyone’s health. It’s everyone’s birthright to be happy and healthy. If we take the right steps forwards, everyone’s experience of life will improve dramatically. I find balance in my everyday life by: • Using different breathing techniques to reach my desired state • Treating my sleep time as sacred • Moving my body four times a week

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

By Michael James Wong

THE FUTURE OF MINDFULNESS IN THE DIGITAL AGE Whether you actively practise it or not, mindfulness has gone mainstream. For those new to the idea, Jon Kabat-Zinn, recognised as the grandfather of modern mindfulness, regards the practice as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally and in the service of selfunderstanding and wisdom”. This profound, yet simple idea is one that has moved its way into the limelight in a big way – and for the better.

hese days, mindfulness is everywhere. As cultural consciousness has awakened to its influence, it has become a filter cast across every industry and conversation. We’re now at the intersection of how it will have longterm effects and influence on our collective future. On one hand, mindfulness as a core practice is changing the way we appreciate and experience the world around us, and there is no downside to its integration into all facets of our lives. On the other hand, it has created an “industry” that is growing exponentially. As a sector, the sheer volume of what’s on offer can be difficult to navigate. I truly believe that as a wellness community we are only moving in an expansive way, and looking ahead I believe we are on the precipice of a return to real human

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connections – both online and off. As the wellness industry continues to boom, the rise of mindful apps, proliferation of self-help books and popularity of retreats show that the demand for ways to feel good about ourselves has never been higher. As a population, we’ve become more open to working on our mental and emotional health. I’m a big believer in the power of this quiet conversation and making the world a little more mindful, one day – and one breath – at a time. But what do leading influencers in the industry – both those pushing for change and, in the case of Facebook, reacting to it – believe the future holds? Michael James Wong is a meditation guide and founder of Just Breathe, a community-driven project focused on bringing mindfulness into the real world by creating cultural moments of mindfulness that bring people together to experience the power of doing less. Find out more at justbreatheproject.com and on Instagram @justbreathe.

WHAT DOES THE FUTURE OF I truly believe that as a wellness MINDFULNESS LOOK LIKE FOR YOU? ‘self help’ was once popular “Facebook and Instagram have community we are “Where with baby boomers, younger a meaningful part to play in the generations are looking for ways to of people's lives. We only moving in an cope with the pressures of modern wellbeing have developed tools based on life. Through the work I do with collaboration and inspiration from expansive way, therapist matching platform, leading mental health experts and Welldoing.org, we’ve seen a big academics, our own and looking ahead increase in young adults seeking organisations, extensive research and feedback therapy. This won’t abate anytime from our community. We want the I believe we are soon with the pressures of modern time people spend online to be life often becoming all-consuming.” intentional, positive and inspiring.” on the precipice Louise Chunn, Editor of Planet Benny Gould, Global Partnerships Mindful Manager at Facebook of a return to “We live in a very tech driven world yet we're seeing a shift in people real human becoming more mindful and conscious. There's no doubt the connections two worlds are converging through the use of technology. I think – and – both online hope – we’re seeing the early days of a more mindful use of technology and off. and leaving an era where we just mindlessly accept technology the way - Michael the tech firms want us to use it.” Niraj Shah, Founder of Mind: James Wong Unlocked

Photo: @yogaandphoto

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

FESTIVAL WELLNESS HIGHLIGHTS Embrace wellness as a way of life this weekend and beyond. Zen out with mindful yogis, be inspired by wellness gurus and simply feel good from the inside out.

Stretch Into New Yoga Rituals AWAKENING YOGA SOLAR PRACTICE Patrick Beach & KeVita This intuitive flowing practice asks for your full attention with challenging movements and moments of complete stillness. Shifting the balance of organic freedom within, this class will explore new ways to create harmony in your yoga practice.

SLOW THE FLOW Annie Clarke Sometimes a yoga class moves so quickly that we miss the whole point. In this class, you will be slowing things down to create conscious transitions to stretch, strengthen and get connected to body, mind and breath. Don't be put off by the speed, there is a lot of strength to be found in the subtlety of softness.

FRAME PRESENTS: ELTON JOHN YIN + YANG Andy Kobelinsky Celebrate both the Yin & Yang elements of yoga to the sound of tunes by Elton John. This class will take you on a journey through Sir Eltonâ&#x20AC;&#x2122;s music, starting with a dynamic flow to "I'm Still Standing" and then moving into the Yin section to calm both the mind and release any tension to "Rocket Man".

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DON'T FORGET TO GRAB YOUR... Delicious bottle of KeVita Kombucha after any class joined in the Flow Yoga Studio. Hang around after any Patrick Beach class for the chance to meet the man himself.

Zen Out In The Meditation Dome JUST BREATHE PRESENTS: AN AUSTRIAN TEA CEREMONY AND SOUND BATH Harriet Emily and Michael James Wong Step out of the city and into the Austrian countryside with this mindful tea tasting experience. Blending delicate herbal flavours, with fresh pine scents and stunning scenery, this session should leave you feeling just like you would do after a real holiday - relaxed, rejuvenated and like you never want to leave. BREATHE IN AND BLISS OUT WITH BREATHWORK Richie Bostock Is it possible to achieve the same blissful state of no-mind, nowhere and no-time that dedicated meditators take many years to achieve, with just a few minutes of breathing? Richie Bostock will take you to new transcendental heights in this blissful breathwork class. THE REFINERY E9 PRESENTS: SOUND JOURNEY AND MEDITATION Michelle Cade A relaxing and powerful experience of sound healing with varying frequencies and vibration, each resonating with different parts of the body and chakra centres. Michelle will take you on a sound journey by using a variety of instruments including Tibetan singing bowls, tuning forks, rain sticks and much more.

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Discover the Meaning of Mental Health THE MEANING OF MENTAL HEALTH Steph Elswood, Ollie Meredith, Austyn Farrel & Megan Rose Lane We all have challenges that we face daily, but sometimes the smallest changes can make a huge difference to how we feel about facing them. In this session Healthy Chef Steph, a qualified Mental Health First Aider, leads an illuminating chat on all things mental wellness.

Get Pampered On The Go

NOT TO BE MISSED

THE SKIN WELLNESS CLINIC BY MURAD Visit Murad’s Skin Wellness Clinic in the Locker Room to discover groundbreaking skincare formulas, receive a personalised skin consultation and glow-on-the-go! HAIR EXPRESS BY LIVING PROOF Stop by the Living Proof Hair Express to receive a pre or post-workout hair refresh. We've got you covered!

KEVITA FLOW YOGA STUDIO: LEARNING TO FLY Chris Magee POWER YOGA Michael James Wong

BODY POSITIVITY Pandora Paloma, Maeve Madden, Jada Sezer

HOUSE OF VOGA PRESENTS: VOGA CLASSIC Daisy May

We’re often told to "just be ourselves" and always have confidence, but putting this into practice can be harder than it sounds. Discussing what body positivity means to them, each of our speakers shine a light on their own journey towards selfacceptance, sharing their insights on how to feel fierce.

INVERSIONS Marc Hatvani

HOW TO MAKE LOVE LAST The School of Life In an age of fast-living, do we give up on love too soon? The School of Life certainly think so. Teaching us that love is not just an emotion but a skill that can be learnt and practised, they share their secrets for keeping the spark alive and feelings strong, including how to develop those allimportant communication skills.

MEDITATION DOME: FEARLESS IS FUN Natalia Bojanic LONDON MEDITATION CENTRE PRESENTS: THE ESSENCE OF MEDITATION Jillian Lavender YOGA NIDRA Rob da Bank (Sleep Retreat)

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

CREATE YOUR HAPPY PLACE AT HOME At times, we all need a safe space to retreat to. And there’s no better place to reside than in the comfort of your very own home. Bring positive energy, good health and tranquillity into your space by creating your own personal zen oasis.

2 2) Gather Ultrasonic Essential Oil Diffuser by Ellia There’s no place like a sweet-smelling home. Transform the mood of your space by lifting lush scents into every corner of your home with help from the Ellia Gather Diffuser. An inbuilt colourchanging light and uplifting sounds make this diffuser an all singing and dancing wellness gadget.

3) Flower Delivery by Freddie’s Flowers For beautiful flowers on demand, Freddie’s your man. Each week Freddie’s Flowers deliver gorgeous fuss-free bunches straight to your door. Fresh from the grower, they're guaranteed to last much longer than your usual bunch and come with arrangement hints and tips so you can really flex your creative side.

4) Healing Crystal Set by The Psychic Sisters With their reputed cleansing abilities, a zen oasis wouldn’t be complete without healing crystals. But where to start when it comes to knowing what crystals are right for you? The Psychic Sisters have created eight sets of different gemstones, each with their own healing intentions, including abundance, love and protection power.

5) Gratitude Mediation Candle by Pure Thoughts Watching a flame burn is therapy in itself. Light a Pure Thoughts slow burning soy wax aromatherapy candle to evoke feelings of positivity and gratitude. Each candle is mindfully created with pure lemongrass - a light, energising essential oil that helps to uplift a tired mind and body.

1) Organic Cotton Meditation Cushion by Yoga Matters Making a zen den comfy is what matters most. During moments of meditation, yoga and pure relaxation, Yoga Matters’ Organic Meditation Cushion will be your ideal prop.

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REVOLUTIONISING WHOLE-BODY RECOVERY BY THERAGUN

At Theragun, we believe that taking ownership of our bodies starts with keeping physically fit, mentally attuned to aches and pains and showing the love, care and attention our body deserves.

key part of our health and wellness journey is being mindful and in-tune with our body’s recovery and healing process. From recovering with a rest day after an intense training session, to making the most of restorative downtime from the week’s wear and tear, recovery is the body’s way of pressing the reset button to reboot, recharge and power up. Alternately, feeling sore, stiff and tired is the body’s way of saying it needs rest and recovery. That's where Theragun’s state-of-the-art handheld percussive therapy devices are a breakthrough solution to accelerating the muscle recovery process - fast. Post-workout, after a stressful day, or whenever you feel tension and soreness, all it takes is two minutes to feel the difference and recover faster than ever. Theragun founder and chiropractor Dr. Jason Wersland, D.C. says: “Two minutes with the Theragun on each muscle group post-workout will optimise your recovery. It relaxes your nervous system and works deep to alleviate soreness, tension, cramps and knots. Think of it as an easier way

to foam roll without the pain.” With Theragun, you can manage your aches and tension with a treatment that’s both effortless and at your own pace. As the world leaders in percussive therapy, Theragun devices use this breakthrough science to override pain signals to the brain, increase heat in the tissue and release tension. It’s a revolutionary, modern approach to holistic, whole-body health, wellness and performance. With the introduction of two new devices to the Theragun family— the streamlined, essential G3 and simplified, easy-to-use liv—the brand is quickly expanding their reach and making percussive therapy available for everybody. So whether you lead a high performance lifestyle or are just starting to learn about balance and awareness in your body, it’s important to honour your body’s ability to heal. Dr. Wersland will be participating in this year’s LAB Industry Talks to discuss how his personal journey with recovery after a severe injury led to the creation of Theragun.

Optimise performance in record time with Theragun

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30 SECONDS: MUSCLE ACTIVATION

15 SECONDS: MUSCLE REACTIVATION

2 MINUTES: PAIN RELIEF & RECOVERY

Prior to workouts or physical activity, use your Theragun for up to 30 seconds per muscle group to instantly activate and “wake up” your muscles. This increases blood flow and improves your muscle coordination and range of motion to prevent injury.

Reactivate muscles during your workout or any activity by using your Theragun for 10-15 seconds per muscle group. This re-energises the muscle, relieves muscle spasms, reduces fatigue and keeps tired muscles activated.

Post-workout or anytime you need immediate relief, float your Theragun over your muscle for up to 2 minutes per muscle group to decrease soreness and tightness, accelerate recovery, and relieve tension and pain.

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

Today, travelling is much more than a last-minute Skyscanner jaunt to a destination promising sunny beaches and endless margaritas. Instead, we've become a generation of courageous soul-searching globe wanderers, whose bucket lists overflow with trips guaranteed to enhance our personal growth. We flee to the four corners, seeking rich life experiences that make us feel alive. Exploring natural landscapes, embracing authentic cultures, tasting exotic cuisine and embarking on wild adventures are just some of the many eye-opening opportunities available around the globe. Best of all, travelling encourages us to step away from our modern-day comfort zones and find happiness outside of a material world. So - the big question - where next? We'd recommend dipping your toe into all the travel inspiration Balance Festival has to offer. Listen to world-class travel bloggers tell their wildest tales, taste global culinary delights and, fingers crossed, find your next wellbeing retreat.

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There's no better feeling than when you watch a sunset or take in a stunning view in a new destination. Travelling gives you experiences which open your eyes and your mind - it shapes you as a person. - Zanna Van Dijk

A JOURNEY INTO TRAVEL Our intrepid experts talk adventure, personal growth and making travel a full-time career. MOLLIE BYLETT Founder of Where’s Mollie Travel Blog

CLERKENWELL BOY Travel + Food Photographer

ZANNA VAN DIJK Travel + Lifestyle + Fitness Influencer

Shortly after finishing my A levels, I went on an 8-week trip to Thailand. This adventure was my first taste of freedom and definitely where I first caught the ‘travel bug!’

For me, travelling all began as a passion (a very expensive one). I've since developed some great relationships in the travel and hospitality world, which has led to more consulting roles and long-term partnerships.

I first went backpacking after finishing my university course. Previously my travelling explorations had been very limited, but this experience truly pushed me out of my comfort zone. I got the insatiable travel itch and was desperate to see more of the world.

For the first couple of years, my travel adventures were selfishly motivated. I wanted to get my hands on as much fun, experience and growth as possible. However in April 2017, I set up Where’s Mollie Global Travellers, where I now curate bespoke itineraries and host trips away for other travellers to enjoy. I'm motivated by the life-changing experiences and the memories I get from my travels, knowing that there's so much more out there yet to experience, being a part of other people’s journeys and helping others find the confidence to get out there and chase their curiosity. I find my balance in everyday life by: • Prioritising meditation • Taking an hour to go to the gym and practise yoga • Setting myself a time to turn off electronic devices

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I love meeting new people and getting involved in brand new experiences. Right now, I'm working on a project in India which means hanging out with lots of the locals. It's also very rewarding to combine my travels with giving back - I co-founded a charity campaign two years ago called #CookForSyria. This soon became a global movement and has raised £1 million for vulnerable children and refugees, through a series of global pop-ups and charity dinners. I find my balance in everyday life by: • Spending weekends in a ceramics studio creating something beautiful from a simple lump of clay • Not constantly looking at my phone or laptop • Taking the occasional Friday night off to watch Netflix (and chill!) and eat some great sushi from my local

Travelling is now a part of my job, which I am so extremely blessed to say. I love to explore new destinations and my taste has evolved from previously focusing on warm tropical locations, to seeking nature in all its forms. I love mountains and most of my trips this coming year are focused around hiking. There's no better feeling than when you watch a sunset or take in a stunning view in a new destination. Travelling gives you experiences which open your eyes and your mind - it shapes you as a person. I find my balance in everyday life by: • Having no phone notifications turned on except phone calls • Eating a "treat" every single day. Moderation not deprivation • Visiting green spaces every day

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

By Natalie Blow

EXPLORE YOUR SENSES IN AUSTRIA Take a minute to imagine you’re nestled high up among Austria’s alpine treetops. You take a breath of fresh air, deep into your lungs, and gaze into the vast valley beneath you. A birdsong serenades you. Your heart smiles. In this very moment, nothing else matters – you are on top of the world. Nothing stimulates the senses quite like Austria. This all-year adventure destination offers an otherworldly field trip for your mind and body. Here's how you can invigorate the senses on your next exploration of this incredible country. WWW.BALANCE-FESTIVAL.COM

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Witness Nature’s Cinema Famous for its breathtaking vistas, Austria is home to some of the world’s most postcard-worthy scenery, with an abundance of soaring mountains, alpine meadows, dense forests and tranquil lakes. The hiking paths around the pretty village of Thumersbach are a real treat. Navigating through the ancient forests that wind around the grand Lake Zell, the landscape makes for a spectacular natural

Environmentally-conscious eaters are invited to delve into the incredible selection of sustainable and organic local produce on offer. For a delicious voyage to remember, take a trip on the inspiring 'Culinary Path for Organic Connoisseurs', where you can graze your way down the trail and meet the people behind the produce.

Ground Yourself in Nature The many demands of modern life can leave us feeling a little disconnected from nature, but if you’re feeling

others, serene yoga hotspots include Zell am See-Kaprun, SalzburgerLand, and St. Anton am Arlberg in Tirol.

Breathe in Fresh Aromas Don’t miss the chance to explore Austria’s wild hillsides, which wear a colourful coat of beautifully scented flowers and herbs from spring through to autumn. Not only do these plants possess powerful healing abilities, they’re also a guaranteed treat for the nose. Embark on a ‘herb hike’ in Maria Alm, where you can discover the many varieties of the Salzburg region, meet growers and learn treasured traditional recipes. Led by your nose, enjoy aromas of fresh soil, wet moss, wildflowers, pine needles, fresh wood and wild mushrooms.

Tune In To The Sounds of Nature For anybody looking to zone-in and switch-off from distractions, Austria’s natural soundtrack takes escapism to a whole new level. Listen to the birds sing as you clamber over mountains. Hear the crashing of waterfalls, a reminder of Mother Nature's awesome power. Notice the gentle trickling of a nearby stream.

cinema. Elsewhere, a sunrise stroll on the trails of the Mohnenfluh Mountain, in Lech Zürs am Arlberg in Vorarlberg, is a spellbinding way to start your day.

Titillate Your Taste Buds with Organic Cuisine Dairy lovers will land firmly on their feet in Austria, with delicately made cheeses, sourced from naturally-fed mountain cows, a prime example of the country’s many authentic tastes.

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the ‘call’ to reconnect with the great outdoors, we can’t think of anywhere better than Austria. Recent research suggests there’s a link between time spent among nature and improved wellbeing, so this outdoor playground should prove truly nourishing for the soul.

Or, remember what true silence outside of the city sounds like? A momentous way to enjoy the Austrian wilderness is to head to Tiroler Zugspitz Arena in Tirol, where you can rent a boat or stand up paddleboard at Lake Heiterwang and enjoy the peace and quiet in the middle of still water. Feel nature’s vastness and your smallness in this very moment. For all the travel inspiration you'll need to plan your next trip to Austria, visit: austria.info.uk

The Barefoot Path in Brandnertal, Vorarlberg, is the ideal trail on which to set your feet free and feel the earth beneath them, with gravel, sand and cold mountain water just a few textures to be explored. If that’s not for you, how about nailing your crow pose against the backdrop of a breathtaking mountain? Among many

10—12 MAY 2019 | THE OLD TRUMAN BREWERY

FLY HIGH WITH PREMIUM LUGGAGE ESSENTIALS Smooth airport transitions, comfy hotel beds, flowing itineraries and perfectly organised luggage – does this all sound like too much to ask for? Before your next trip, make room for these premium luggage essentials and guarantee yourself a luxurious and fuss-free trip.

Suspension Trainer by TRX Smashing your fitness goals whilst onthe-move isn’t always easy. However, the TRX Suspension Trainer makes it possible to work out anywhere and everywhere. Lightweight yet incredibly strong, the TRX is a set of adjustable straps and handles that can be anchored to almost anything (think, palm trees on the beach).

Travel Case by MUJI

The Muji Travel Case encourages travellers to scrub up on their organisational skills by allowing them to stash all toiletries in one safe place. With its slim and compact style, it’s lightweight enough to not add extra stress at check-in and can be easily pinned to the back of any bathroom door.

The Conscious Collection Shades by Monc Taking inspiration from creative neighbourhoods from all over the world, a story of travel and culture lives within the frame of every pair of Monc shades. Both stylish and sustainable, their eco-conscious designs are comprised of bio-acetate frames and high strength mineral glass, so you can look and feel good, knowing you’re doing your bit for the planet. Launching on May 29th

SoundSport In-Ear Headphones by Bose Add the perfect soundtrack to your trip with a pair of Bose’s SoundSport Headphones, offering full in-ear sound. Although sport-specific, their sweat and weather resistant design combined with their comfortable and secure fitting make these a great choice for just about any occasion.

1 Travel Guide by Monocle Planning to travel off the beaten track and discover a city’s hidden gems? Monocle’s hardback guide deserves a dedicated space in your luggage. Offering specific itineraries, unusual ideas and (dare we say it) edgy things to do, this special edition will soon become your travel bible. Its beautifully designed maps and colourful photography make this nifty guide a very enjoyable and inspiring read. WWW.BALANCE-FESTIVAL.COM

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THE BACKPACKER'S SURVIVAL KIT Can’t quite do up the zip? Anybody who’s packed for an around-the-world adventure will have experienced their own luggage qualms. Keep your bags light and be prepared for anything with this essential survival kit for intrepid adventurers.

Lavender and Almond Body Melt by Pure Raw

Sunburnt shoulders and heavy rucksack straps don’t marry too well. Rest assured, Pure Raw’s deeply nourishing Lavender and Almond Body Melt helps rejuvenate and restore dry, dehydrated and damaged skin. Whip out a tub of this and before long all your mates will be asking to borrow it. It also doubles up as an effective bug and insect repellent too!

Menstrual Cup by Intimina Being taken out of your toilet comfort zone is what makes travelling, travelling. But what about the ladies and their periods? For any women looking for a clean, hygienic and comfortable time spent handling their lady affairs, the Intimina Menstrual Cup will no doubt become your favourite travel companion. One cup fits all flows, making the menstrual cup a luggage space saviour.

Daily Vitamin Packs by Vive Wellness Food poisoning, altitude sickness, mosquito bites, dehydration – there are many potential threats to our health when travelling abroad. But what if you could turn your body into an illness-fighting machine? Build up your body’s strength and resilience with Vive Wellness’s daily vitamin packs – a convenient way to cram in all your daily nutrients whilst on the go.

Hero 7 Black by Go Pro Looking for a rugged and reliable travel buddy to remember every magical moment with? Go Pro’s new Hero 7 Black is by far the most durable action camera yet. It will conquer mountains, snorkel the Great Barrier Reef and even bungee jump off the Golden Gate bridge with you, while live streaming straight to Facebook and instant uploads to Instagram Stories keeps you connected with loved ones at home.

1 The Terra Collection One Piece by Stay Wild Swim Searching for that one stunning beach piece you’ll never get bored of? Look no further than The Terra Collection Holiday One Piece. Designed to be flattering, feminine and functional, their coloured pieces are made using ECONYL fabric from regenerated ocean plastic.

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10—12 MAY 2019 | THE OLD TRUMAN BREWERY

TOP 3 WELLBEING DESTINATIONS FOR 2019

Photo: www.austria.info/uk

Sun, sea and sand? How about action, adventure and - above all - balance? This summer, enjoy the best of both worlds with our favourite overseas retreats. Pack your bags (and your factor 50) and leave the planning to us. Recommended by our top travel exhibitors at the Festival.

1) SAAS-FEE, SWITZERLAND Peak Health

2) LAGOS, PORTUGAL Workout Away

3) INTERALPEN HOTEL, SEEFELD, AUSTRIA | Visit Austria

We fell in love with this wonderful Swiss mountain village. Nestled amid breathtaking panoramic scenery, Saas-Fee provides the perfect space for its visitors to reconnect with the natural world. Being a strictly carfree zone, Saas-Fee is notably lacking in noise and exhaust pollution. This means only good things: fresh clean air and a laidback sense of calm.

This year, Workout Away are heading to Lagos on the Algarve - one of our favourite places to work out and chill. With fine sandy coves, a sprawling coastline and inviting surf you will quickly realise why. Not forgetting miles of walks, trails and tonnes of activities, it’s the ideal place to get immersed in an action-packed fitness break.

Located on a sun-drenched plateau at 1,300m, this five-star superior hotel is mounted postcard-perfectly on a magnificent mountain backdrop. Its remote location offers guests a real sense of freedom – splendid solitude, with no traffic or city noise, noticeably fresh air and a vast natural playground.

Offering a wealth of upbeat and challenging outdoor activities, from skiing year-round on the glacier, to snowshoeing, hiking and glacier trekking, the Saas Valley is an adventurer’s paradise. During a Peak Health retreat, activities in the great outdoors are combined with yoga and meditation, balanced meals made using local ingredients and educational wellness workshops. Following a rewarding and energetic day, guests can fully unwind in The Peak Health Spa which offers the full works, and unusual extras like an ice bucket shower and salt cave.

Based at the stunning Cascade Wellness and Lifestyle Resort, the cliff top location, gorgeous rooms, beach access and unrivalled facilities make this resort one of the most desirable on the Algarve. Workout Away offer varied training including yoga, HIIT, bootcamps and bike rides. Whilst there’s plenty of sweat, there’s still time to chill out in the spa's Jacuzzi, Turkish baths and ice fountain.

peakhealth.ch @peakhealthswiss

WWW.BALANCE-FESTIVAL.COM

workoutaway.com @workoutaway

Start the day with a delicious locallysourced breakfast, served with Alpine views. Hike, bike and discover the serene Austrian Alps, whilst enjoying the fresh air and awe-inspiring sights and sounds. Finish the day with an indulgent pamper treatment in one of the largest spa facilities the Alps has to offer. Neighbouring the hotel’s restaurant are a plethora of facilities: tennis courts, a golf course, panorama pool, dedicated fitness area, yoga hangout, and much more. The Seefeld region offers all kinds of unique serotoninboosting opportunities, including wild forest bathing. austria.info.uk @visitaustria

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THANK YOU TO ALL OUR SPONSORS

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10â&#x20AC;&#x201D;12 MAY 2019 | THE OLD TRUMAN BREWERY

Real food protein bar. 12G OF CLEAN INGREDIENT PROTEIN FOR PRE AND POST WORKOUT FUEL.

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@RXBAR