CI Magazine - May/June 2021 by Creative Impact Co

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MEN TA L H E A LT H Real stories of resilience and breakthroughs

FINA NCI A L W ELLBEING How to reframe your beliefs for good

FROM IDE A TO PRODUCT A journey to empower others online

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LIVEING

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FOREWORD

EDITORS NOTES

Choosing what is right over what is convenient Last month, I felt unbearably anxious for a whole 48 hours. Why? Because I decided to retire some clients. By retire, I mean letting go of a recurring stream of income that has helped me make sure I would have enough financial security over the past year. I have been reticent recently, doing the bare minimum outside of my businesses to make sure I could spend as much time as possible promoting my book ‘Reclaim your Time Off’. Ironic when you think about it since the book is why I’m struggled to reclaim some time for myself.

Yet far too often, we read about these choices, and it’s hard to relate with people. Let’s be honest here: the rational mind doesn’t like that, or at least my rational mind doesn’t work that way. However, if last year has taught me something, I accepted that uncertainty is a part of life, and not knowing what’s going to happen can be incredibly terrifying.

“Going with your gut allows you to realign your priorities with your values”

I digress. Retiring my clients was a personal choice. And one that one side of my brain really struggles to comprehend. Letting go of security meant I had to face the uncertainty of focusing on new things, projects, and even the book. That is a pattern, dear reader. I know I routinely spread myself too thin. That leads to a lot of late nights. A lot of early weekend mornings are spent catching up with work. That was okay for a long time - and by that, I mean years. However, in life, things change. I have welcomed new people into my life, and I’m looking to build a family soon. I had to be honest with myself and realize that I had to let go of what no longer serves me.

FAB’S FAVES RYTO BOOK My book Reclaim your Time Off is out this month, I am so excited to share it with you! OUTDOOR ADVENTURES Celebrating nature ahead of Mental Health Awareness month. DANCE WORKOUTS I am genuinely obsessed. Best way to end a long day is to shake it off

Once you go through a pandemic, you come to terms with the fact that, no matter how much you think you are prepared, life will always throw you curveballs.

Often, we will choose to say yes to something because it is convenient instead of saying no to it because we know we need to focus on what we want to build. And that is scary. Yet, that is where most of our growth comes from. I decided to park rationality and give it my best shot. Albeit a bit cliche, going with your gut allows you to realign your priorities with your values. By reclaiming my time, I’ve been able to look at what I need to do next, to make sure that what I’m doing, that my companies are making the biggest impact that they can make, and only having this time and renewed focus has allowed me to do that. That in itself is the biggest gift of them all.

FAB GIOVANET TI Editor in Chief

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EDITORIAL Editor-in-Chief: Fab Giovanetti Contribution: Editor Amy Lanza Sponsorships: Chanelle Allen

CONTRIBUTORS Columnist: Joanna Konstantopoulou, Charlotte Willis; Hannah Wallace Special thanks to: Abi Adams, Bettina Campolucci Bordi, Chelsea Cox, Nicola Jane Hobbs, Bonnie Kemske, India Majury, Laura Anne Moore, Gemma Ogston,

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CONTENTS

IN THIS ISSUE M E N TA L H E A LT H | M AY/ J U N E 2 0 2 1 | I S S U E N O . 1 4

ESSENTIALS

F E AT U R E S

WELLBEING

03 Editor’s note

18 Alice Liveing

54 Powerful Journal Prompts

05 Contents

28 The art of Kintsugi

56 Creative Impact top picks

06 Good news

30 Stepping into success

58 Bookshelf

10 Monthly calendars 13 Mission statement

60 Hannah Wallace column

62 Strong, Calm and Free

14 Founder series

64 Finding piece of mind

16 Charlotte Sophie column

66 Men-tal health

26 Expert profile 32 Behind the content

F E AT U R E S 36 How to Host Online Events

68 5 Ways to help you 70 Psychologist Corner

40 Financial Motivation 44 Financial goals

FOODIE

48 How to pitch podcasts

74 Social food picks

50 8 Podcasts to try out

76 Recipes

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NEWS IN THE NEWS

Good

As we are consuming news more than ever, we thought we’d bring you our very own roundup of happy news.

BRITAIN RECORDS THE GREENEST DAY EVER! ENVIRONMENT | UK

Over the Easter weekend Britain recorded its greenest day ever with wind and solar energy supercharging the electricity grid. According to the National Grid, sun and wind energy generated over 60% of all energy in the UK on Bank Holiday Monday, with no coal generation on the grid and just 10% of power was from gas plants. A step in the right direction for the goal of operating a carbon free system by 2030!

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IN THE NEWS

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RADICAL GENEROSITY: THE KEY TO A HAPPY MARRIAGE RELATIONSHIPS | US

The Times recently published an interview with Nate and Kaley Klemp, the perky American couple and authors of The 80/80 Marriage, A New Model for a Happier, Stronger Relationship. They insist that the key to happy marriage is “radical generosity” rather than fairness. This means each partner contributes 80% to the marriage and prioritise shared goals. The more you give, the luckier you get!

24 PEOPLE GENUINELY MAKING THE WORLD A BETTER PLACE

Image: Klemp Couple

ENVIRONMENT | UK

Cosmopolitan UK recently released their Positivity Index to sprinkle some joy into our lives. It’s been a tough year but through the online world, a lot of these people are making SUCH waves in their industries and beyond. From Marcus Rashfood raising awareness about UK food poverty to former Love-Island star Dr Alex Gorge opening up about men’s mental health and self-care and good vide illustrator Stacie Swift, these are people to add into your virtual lives. www.cosmopolitan.com

THE GRAPHIC NOVEL WRITTEN BY YOUNG HOMELESS PEOPLE IS HELPING CHANGE LIVES ART | UK

The Accumulate Art School for the Homeless was established in London five years ago by Marice Cumber to help young homeless people move forward in their lives through creative projects. In November 2020, Accumulate published what the team believes to be the world’s first graphic novel made by people affected by homelessness. The Book of Homelessness is a collection of drawings and written pieces that give its creators a platform to explain their experiences from their perspective. Image: Young Homeless

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5 A BEE-FRIENDLY FACE MASK! ENVIRONMENT | NETHERLANDS

With the rise of face masks littering our landscapes posing a threat to wildlife, Dutch designer Marianne de Groot-Pons has invented a biodegradable face mask that leaves bee-friendly flowers behind. Made out of rice paper embedded with seeds, the Marie Bee Bloom face coverings are colourful as they decompose in the soil. “The idea is to bloom the world.” Image: MarieBeeBloom

MARGARET FORD PUBLISHES HER FIRST BOOK AT 93 LITERATURE | UK

Born in Blackburn in 1926, this English author published her first book last year at the age of 93, and now at 94, has plans for her second book. Having lived quite the life, she says she has many more stories to share. Margaret is our reminder that it is never too late to try something new or pursue your dreams. Image: Margaret Ford

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LOOKING UP AT THE STARS ASTRONOMY | UK

One major positive of the UK lockdown has been the significant drop in light pollution which has inspired more people to look to the skies. According to organisers of Star Count, a citizen science project that asks people to count the number of stars they see in the Orion constellation, three times more people took part in this February’s tally than in 2020. Crispin Truman, chief executive of CPRE, attributed the apparent drop in light pollution to changing habits during lockdown. “Let’s hope we can hold on to some of this as we ‘unlock’,” he said, adding: “Light pollution is one of the easiest kinds of pollution to reverse – by ensuring well designed lighting is used only where and when needed.”

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ESSENTIALS

May05 01, 02

7th May, 4pm

JOURNALLING FOR MENTAL HEALTH WITH MAI OLIPHANT Get inspired to start your journalling journey as a tool to support your mental health wellbeing with this live Q&A.

08, 09

3rd May, All day (Live at 6pm)

IG LIVE AND TAKEOVER WITH EMILY Tune into our Instagram all day on Monday as Emily, a mental health coach and founder of Balance Life Well as she discusses mental health, mood tracking and trauma. Having just launched her Mood Tracking Journal, join Emily for an insight into how to improve their mental health, whatever their circumstances, with the right guidance and support. 3rd May

EARLY MAY BANK HOLIDAY

05,06 4th May

STAR WARS DAY Star Wars Day celebrates the Star Wars film franchise created by George Lucas and is observed annually on May 4. The date is based on the pun “May the Force Be With You”.

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10-16 May

MENTAL HEALTH AWARENESS WEEK Hosted by the Mental Health Foundation, the theme this year is nature.

17th May

DAY AGAINST HOMOPHOBIA & TRANSPHOBIA

18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28

10th-11th May, All day

RECLAIM YOUR TIME OFF FESTIVAL Do you feel overwhelmed when you open your inbox on a Monday? Are you exhausted and overburdened with stress? Are you struggling to find the balance you are looking for and are looking to improve your mental wellbeing? This festival is for you. We’re bringing you 2 days packed with inspiration and practical steps to managing flexible work alongside living a whole life.

29 29th May

BISCUIT DAY

31st May

LATE MAY BANK HOLIDAY The second bank holiday in May in the UK, sit back and soak up the sunshine (hopefully).

JUNE06 29

ESSENTIALS

06, 07, 08, 09, 10, 11, 12, 13, 14

1st June, 12pm

PR AND MEDIA MASTERCLASS Feeling like you know what you should be doing, but do not know where to start? With PR firms and agencies charging 1000s to get brands and founders in traditional media, press coverage just feels out of reach. In this member’s masterclass, we’ll dive deep into the secrets of PR and Media

15th June, 4pm

REELS MASTERCLASS IN COLLABORATION WITH TAILWIND Learn more about how to make Reels work for yourself, and what it truly takes to grow your discoverability and engagement by harnessing the power of this popular Instagram feature. Get inspired with real life examples and case studies.

02, 03, 04

5th June

ENVIRONMENT DAY The theme of this year’s World Environment Day is Ecosystem Restoration and Pakistan will act as global host of the day.

16, 17, 18, 19

21, 22, 23, 24, 25, 26, 27, 28 29th June, 9am

“SURRENDER” BOOK CLUB WITH NICKY CLINCH Surrender, Break Free of the Past, Release your Power, Live Beyond Your Story is Nicky’s latest book and in this exclusive collective Book Club Q&A, we dive deep into finding your power. What if you need to break down before you can break through? Find authenticity, growth and freedom through letting go and coming home to your true self. P58 Bookshelf | For more information about our Collective Book Club and Nicky’s latest book Surrender

20th June (UK)

FATHER’S DAY

30th June

SOCIAL MEDIA DAY First came the telephone, then the fax machine and now social media, this day celebrate all the ways we can connect and be social.

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M I S S I O N S TAT E M E N T

WHAT’S YOUR MISSION? We asked our collective members what’s their mission and how they are looking to make a positive impact on other people and the planet, and here’s what our founder Abi had to say.

Abi Adams

Job title: Founder of Prøject Wøman From: London, England Your potential is your belief. But what if you were educated and supported to believe you were less than what you were? That you couldn’t do certain things or you had to be a certain way to be accepted and loved? Having unraveled a lot about my past and women’s health, I realised just how short-changed we’ve been when it comes to what we’re made of. This is why I do what I do; to revive women from the mundane and unnecessary drama life has told they need to take care and start putting themselves first.

“Bridge the gap between science and women’s wisdom. Liberating women from out-of-date health idea’s so they can unravel themselves from emotions that keep them small.” When we do this, we will create a new form of equality where women and men can stand side by side with confidence and compassion. WELCOME TO PRØJECT WØMAN Next Course: 5th July 2021 This 7-week course has been carefully designed for you to find out what’s going on underneath your skin so you’re not emotionally overwhelmed and confused by your options. Prøject Wøman helps you turn your exercise

into a powerful tool in supporting and maintaining longterm health and wellbeing. This journey encourages you to nurture and celebrate your body like never before, looking at the seasons of your cycle and how they impact your health. MORE INFORMATION Website: abiadams.co.uk Instagram: @abiadams_mma

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FOUNDER SERIES

HOW TO CULTIVATE GRIT IN YOUR BUSINESS Mariel Witmond-Bateman Company: Kuula Job title: CEO & Co-Founder Founded: 2020

alf English, half Mexican (with an American accent), Mariel grew up as a citizen of the world - having lived in 7 different countries and three US states. For 11 years Mariel worked in entertainment. Leaving behind her high powered and high stress corporate job that left her unfulfilled, she achieved her longtime dream of becoming a yoga teacher in the hopes of sharing with others the countless ways it has positively impacted her life From there she set up to start Kuula.. My eureka moment I have always believed that, in all aspects of life, we are better and stronger together. Being quarantined in Mexico for six months, you would think that I

felt disconnected from my community, but the opposite happened. Online, I was finding I now had direct access to my community and felt inspired to find ways to better engage with them and create a safe space for us to come together. Other teachers had similar experiences but struggling with the technical aspects and trying to do it all alone, especially newer teachers. Kuula has become a home for teachers to come together, to nurture their communities, and to have a wider community and support team they can rely on. Validating the idea Before creating Kuula, I was looking for a platform to stream and monetise my content, explicitly catered to the yoga and wellness industry. Interestingly, I couldn’t find one. Once we launched Kuula, we were fortunate enough to have teachers using the platform almost since its inception. They have helped to guide and validate both our ideas and roadmap. Furthermore, by launching weekly gatherings for our teachers’ community, it has confirmed the need for a more robust support system. The failure I am glad I experienced When I first presented the company as CEO, I tried to do so in a conventional sense regarding the mechanical aspects of the company (financials, etc.). I overlooked the company’s key driver (especially as an early-stage business), which was my passion and what took us into business in the first place. Investors invest in people as much as they do in

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ideas, and so I’ve had to keep reminding myself that passion is a critical element in this. Biggest advice you’d give to someone I struggle to embrace the phrase ‘Fake it ’till you make it. I believe that ‘Face it ’till you make it is a piece of more practical advice. Our limits are selfimposed and are part of what creates our individuation. You have to keep showing up and facing your fears, even if it means falling repeatedly. It’s not what you have on paper that makes you successful in life. It’s about passion, grit, and determination. You can’t fake those. The role of social media Social media has played an integral role in generating industry awareness of who we are and what we do. Social media feeds our organic sales loop and has kept our cost of acquisition almost non-existent. When teachers share their schedules, they often tag

ESSENTIALS

TOP TIPS FOR

ANYONE STARTING A BUSINESS

1 | YOU GOT TO HAVE GRIT Guts, Resilience, Initiative and Tenacity to get to where you want to go. 2 | YOU HAVE TO BE ALL IN Starting a business is incredibly hard and requires real gumption. If it were that easy everyone would be doing it. 3 | EMBRACE THE STRUGGLE Nothing worthwhile comes easy, but fulfillment is worth the cost.

Kuula, which means both students and teachers hear it. It’s been fantastic to see that most of our teachers now even add our company on their bio, meaning they genuinely feel like they belong to our community. Looking to the future Now that we have built the foundation of our offering as an end-to-end digital solution, we can start to focus on more innovative things that continue to enhance and engage our community. Out of it all, the ability to create a community experience online is here to last, and our ability to bring more diverse and meaningful benefits to the community is the opportunity we intend to develop and exploit. MORE INFORMATION Website: kuula.tv Instagram: @kuula.tv

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COLUMNIST

CO NTEM PL ATI N G WITH CHARLOT TE

Managing your post-lockdown anxiety Make time to recognise signs of stress and recover wherever you need

e’ve been the isolation generation for the past year. We’ve grown plants, read books, and baked banana bread. But not for much longer. A new sense of normality is beginning to unfold before our screentimeinduced, short-sighted eyes. I have a feeling that easing restrictions will divide us into two mindsets: Those who are lining up, booking up, and gearing up for post-lockdown activities every night of the week; And those who are hesitant to return to a strangely foreign world of socialising, busyness, and rushing around. If you’re a member of the latter, dear reader, I feel you.

Set boundaries & go at your own pace Whilst your friends might be rushing back to socialise, you need no excuse to take things at your own pace, and don’t be afraid to say “no” to social invitations. Now is the time to set your social boundaries. Be honest with your friends and family about how you’re feeling, and help their understanding by explaining your concerns. You might want to suggest alternative ways of socialising which match where you’re at right now. You owe it to yourself to safeguard your mental wellbeing, and for that, you never have to apologise.

Post-lockdown anxiety, although not clinically defined, is a fear and hesitancy induced by thoughts associated with the rules, and social expectations from the ending of our social isolation. Whilst the previous 12 months have been anything but easy,

Validate & accept your own concerns An important aspect of processing your concerns is to validate them, accepting that your worries are a product of an unprecedented change in circumstances beyond your control. To help you along the way, try writing your worries down, unpacking the specifics of your concerns, and rate how much distress each component is causing you. From here, you can think about ways to overcome your worries, and ease yourself into a comfortable new life by setting small goals for social interactions.

“You owe it to yourself to safeguard your mental wellbeing, and for that, you never have to apologise.” the pressures of adjusting to a vaguely familiar normality can be overwhelming. Many of us have built our days around smaller, simpler, home-based routines. A far cry from the hustle of days gone by. Whilst I hope these tips may help you along your way to adjustment, as with every mental health condition, if your anxiety feels significantly overwhelming and interferes with your daily life, I encourage you to seek professional guidance from your GP or a charity such as Mind.

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Rest, recover & reach out Prioritising self-care and wellbeing is even more important than usual. Be sure to checkin with yourself on a regular basis. How are you sleeping, eating, feeling and thinking? What can you do today to help yourself out and turn up for yourself? If you note any negative changes, reach out to close ones or healthcare professionals to share your concerns. @charlottesophiewrites

REM I N D ER

“You look at me and cry; everything hurts. I hold you and whisper: but everything can heal.” Rupi Kaur

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YOU’RE STRONGER THAN YOU KNOW Alice Liveing is on a mission to empower you to be strong in every way you can be.

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ALICE LIVEING

The personal trainer, blogger, and best-selling author has a passion for educating the masses on all things health and fitness. After graduating from Bird College of performing arts, she began her career as a professional dancer and performer touring the UK with a musical, before deciding to launch herself full time into working as a personal trainer: “if I had to choose a trivia category, I’d be excellent at, it would probably be musicals” she admitted to me, with a smile. Her app, Give Me Strength, is a combination of six years of work in the fitness space: “I’ve been a personal trainer for six years, and I’ve worked in various different roles. I’ve worked as a personal trainer, I’ve consulted on various things, and the last six years have been about me gaining competence. As a coach, but you don’t come out of PT school knowing everything and being the best PT ever.” The last six years have really been about honing her skill set, developing her competence as a coach, and really learning from others around her: “I think the biggest blind spot I had was thinking that I found the best knowledge in books.” Albeit being extremely valuable, nothing has beaten spending time on the gym floor and being surrounded by good coaches. Over her career, she has worked in a top London boutique gym before moving to Third Space Soho, where I have been seeing clients one to one since.

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“I invested my time and my energy getting a mentor, working in an excellent London gym, and just being surrounded by great coaches and how they work.” All of that knowledge came together to create the Give Me Strength app, launching on the first of June: “the app is about empowering people with strength, whatever that looks like to them.” There is a fitness element, as Alice and her team structured programs tailored towards various different goals, and alongside that catering to people’s well-being. As we caught up after a long week of shooting, Alice has been working relentlessly to populate the content. “We have over 100 recipes that have been shot for the app. We also

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“I think the biggest blind spot I had was thinking that I found the best knowledge in books.”

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“I was always really engaged with my following. But I never had the pressure of building towards something mega. Now I want my audience to trust me and to engage with me on a level that I haven’t ever asked for before.”

have an education section where people can learn about the why behind what they’re doing.” She explains, “I don’t just want to tell people to exercise and to eat well. I want them to know why they’re doing what they’re doing and have a 360 picture of their health. “ Yes, well-being is about exercise. Yes, it’s about food. But it’s also about sleep, stress, and a whole host of so many other things. “Some features that I’m really excited about including the ability to track your menstrual cycle and to understand where you are in your cycle to how you should train.”

Other features include daily goal habit trackers instead of macros and calorie counting: “I wanted to be about positive health behaviours and how we can encourage people to do those things on a much more positive level.” The process of creating a product that is yours can be exhausting, and at times challenging. Yet, the rewards and lessons are invaluable. Throughout her journey, Alice learned to not strive for absolute perfection. “When you’re creating a product that you’re about to deliver to people, you can have in your head the most perfect idea of the way that’s gonna go. Yet, the first version might not be the perfect one. Still, it will be amazing, and it will still be great, and everything that I want it to be.” Accepting that is a reminder that, just like us, our businesses are constantly evolving, from strength to strength. “I think it can be good to keep a little bit of that stuff in reserve, not put all your eggs in one basket, give all of yourself in that first product. Where would you go

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from there? There’s got to be growth, there’s got to be expansion, there’s got to be development.” That’s where you really learn. Alice recalls how, when it comes to being a business person, you will grow as an individual and as a person from the feedback and growth you have experienced. “If I never started, I’d never have got to where I am now. It’s just about taking that leap of faith.” It’s about being okay with the fact that you’re going to make mistakes, and some things are going to happen that are out of your control: “I’m not trying to achieve absolute perfection, and I’m okay in saying that.” The truth is, much growth comes from failure or not achieving what you wanted to at first. Over a few years, she built a Facebook group of 10,000 people across all of the challenges she’s been running on Instagram. This has been invaluable to create and refine the flow of the app: “it allows me to have a focus group of people that is slightly smaller, less overwhelming than my Instagram following who can really give me the answers that I need.” She asked what would make the recipe for the perfect fitness app. The answers from that are direct consumer insight she could use to implement the development of her product: “Some of the answers included things I would never have thought of, and there’s no better feedback than that.” When it comes to taking her app to the masses, Alice has

big plans, some of which involve more market research: “Nothing for me is more valuable than someone who’s already engaged knows my brand.” In this first launch, she’ll be listening to and leaning into what her current audience wants to then expand with a broader growth strategy: “the most exciting thing is going to be seeing who’s actually using the app when it’s up and running. Seeing who our users are, what they like about the app, what they click on the most, what recipes are their favourites, how old they are”. All of that data then becomes so valuable because you can package that up, put it into Facebook ads, and then be able to reach a whole new group of people who have never heard of you. “You’re targeting exactly the type of people that you think would be right for your app based on what you know.” She points out: “I think that’s where the fascinating stuff comes in.” With so much on the pipeline, it is hard to switch off, as your brain plays tricks on you: “when not on social media, I would think of that time that I could be replying to messages, replying to comments, engaging people.” The addition to her very own product has created a very different level of pressure that she has learned to navigate, Alice admits. “I was always really engaged with my following. But I never had the pressure of building towards something mega. Now I want my audience to trust me and to engage with me

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on a level that I haven’t ever asked for before.” That’s also one of the reasons she’s been teaching classes on Instagram every day. “I’ve given so much of myself to my audience; now I would like to ask for a little bit back by downloading the app.” The way she has been consciously switching off has been encouraging time off her phone. “I’m going to be totally honest. I find that incredibly difficult,” she admits smiling. “It is pretty much with me 24/7. I’ve tried meditation, mindfulness; I journaled for a day and gave up. I’m just pretty useless with that stuff. And I’m okay to admit that.” Unplugging, movement, and finding pockets of time away from her screens have become one of her favourite ways to pull back: “walks, runs, going for a walk with a friend, are my number one way to switch off.” Should you really launch a fitness app in 2021, after the boom of on-demand workout and online fitness? Alice felt there was a real gap in the market. She could have sat and looked at the fitness space and said, ‘you know what, it’s so saturated. However, she realised that even if you’re entering a saturated space, you are still unique in the sense that there’s no one else like you. “The way that I coach, the way that I’ve built

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“I think it’s about having the confidence to take that leap of faith and say, regardless of how saturated the space is, nobody is you.” this app, all of their processes are mine. Those are unique to me, and they can’t be replicated by anyone else because they’re not me. I think it’s about having the confidence to take that leap of faith and say, regardless of how saturated the space is, nobody is you.” On a business level, it’s essential to remember that the way you perceive the world, how you create your brand, and content is always going to be different because it’s yours. “I was actually chatting to my developer this morning about this. There was a real gap in the market for something uplifting and didn’t make you feel guilty, didn’t make you feel as though you weren’t doing enough, and didn’t make you feel like you have to be dripping with sweat to have a good session.” Alice is here to be the voice of reason within the fitness industry. Someone that comes in reminds us that you can love exercise and love pizza. To take a rest day or a rest week. To define strength on your own terms and to empower others to do precisely the same. MORE INFORMATION Website: alice-liveing.co.uk

Instagram: @aliceliveing

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EXPERT PROFILE

Chelsea Cox Job title: Strategist & Consultant Career journey: Worked in commercial management and events for over a decade Your expertise in one word: Strategy I’m Chelsea, I work with individuals, businesses and brands to help bring their ideas to life, whether that’s a new business idea, new product or service launch or a new revenue stream, I do this through bespoke strategies. I love teaching people to have confidence in sales and use my commercial experience to train sales staff and consult on sales strategies. I’m no stranger to events either, you will often find me hosting, co-hosting or consulting on a huge breadth of awesome content led events. How can people feel more confident about improving in your field of expertise? I think it’s really important to have a deep understanding of your purpose, USP, impact, ideal clients and offerings, this can all be used to create a really successful and impactful strategy. Often clients will come to me

with no idea of these things so we do the work on this first ahead of creating a strategy for business development and growth. What is the biggest mistake people make when it comes to your field? Using generic strategy templates, I believe a strategy in every manner should be completely bespoke to you, your business and goals. This is what I work with my clients to achieve, this in turn works on sales confidence and

a deeper understanding of the value and worth my clients offer. What is your favourite thing about being part of Creative Impact? I love the sense of community, the sharing of knowledge and the amount of expertise and guidance shared. MORE INFORMATION Website: www.chelsea-cox.com Instagram: @chelseacox._

TOP TIPS 1 | YOUR PURPOSE Get clear on your purpose, impact, ideal clients and the value you offer

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2 | YOUR STRATEGY Ensure your strategy is completely bespoke for you and aligned with your goals

3 | FLEXIBILITY Use your strategy as a roadmap but allow flexibility for ebbs and flows of business

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F E AT U R E

THE ART OF KINTSUGI Writer Bonnie Kemske explores why Kintsugi is a beautiful repair technique, but it is also so much more. Written by Bonnie Kemske

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"A broken pot made whole again, and within its golden repair we see a world of meaning"

am an American ceramic artist and writer living in the UK. Born into a US Air Force family while we were stationed in Okinawa, Japan, the family memories of that time have exerted a far-reaching influence on me and my life. After university, I lived in Kyoto for a while to learn chanoyu, a Japanese tea ceremony. My ceramic sculptures are about recreating that quiet moment in the tea ceremony when you hold the bowl of thick green tea, and the world feels right. The sculptures engage the body’s multiple senses of touch to evoke that feeling.

I felt driven to write Kintsugi: The Poetic Mend, as a way of sharing this very intimate understanding. In my first book, The Teabowl: East and West, I acknowledged that my background as a ceramic artist, a writer, and a long-time student of Japanese tea ceremony determined how I put the book together. I added my personal story, delving into the metaphor and how others have used it as a way of accepting the difficult things that happen in life.

Kintsugi is more than just a repair technique. In 2013, while being interviewed for a BBC Radio 4 programme, I first articulated the critical message in kintsugi. Its metaphor can be used to find beauty in survival, in overcoming tragedy. I talked about my brother’s death when I was a child and how that tragedy had shaped me. Underneath, I had always felt that his loss had made me stronger, but through kintsugi, I could articulate that I needn’t feel guilty about his death.

I travelled to Japan for research. There, I uncovered a host of stories about kintsugi’s techniques, history, and the role it has played in Japanese aesthetics and culture. I learned that the repairs are done in lacquer with gold or other powdered metals added on top. I discovered how kintsugi traces its origins to around 1600 and how it was the tea ceremony that promoted it. I found how Japan, a land of earthquakes, acknowledges and accepts cracks and breakage. I spoke to Kuroda Yukiko, a kintsugi practitioner, who felt that putting pots back together helped her recover from illness and supported her in putting her life back

together. The more you learn about kintsugi, the more you learn about life. Kintsugi encourages us to accept the imperfections in ourselves and others. It teaches us that beauty can be found in difference and uniqueness. And it can serve as inspiration. Talking with the famous potter Raku Kichizaemon XV and his wife, they told me about their friend. He had been a wealthy businessman, but his business had failed, and he had lost everything. They offered him a bowl of tea in the kintsugi-repaired tea bowl called ‘Nekowaride’ (Broken By a Cat). One year later, he wrote to say that during the months since then, he thought about that tea bowl, and it had inspired him to work hard to put his life back together – not as it had been before, but better. Kintsugi is a beautiful repair technique, but it is also so much more.

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Bonnie Kemske is an artist, writer, and former Editor of Ceramic Review. With a PhD from the Royal College of Art, she is the author of The Teabowl: East and West, and has written feature articles for publications including Crafts and The Art Newspaper, as well as presenting at academic conferences.

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F E AT U R E

Stepping into success

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Four powerful steps to increase your odds of success Written by Lily Samii

Follow your fears

Increase your odds of success by 42%

Writing down your dream forces you to be clear and specific about what you want. Scientific studies have shown that we are 42% more likely to turn our dream business into reality if we simply write them down. Most creative entrepreneurs don’t have their goals written down and certainly don’t look at them every day. Whatever my top goals are for the moment, I write each one of each down at least ten times every morning. This is what I did every day when I was creating the now best-seller Gratitude List journal. I wrote down in my notebook ten times every morning for over a year: “The Gratitude List is an award-winning journal that improves the lives of people around the world.” A year after its launch, The Gratitude List won an international award “Best Notebook & Journal”, in addition to having been shipped to customers on all continents!

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Why follow your fear? The answer is simple: it’s leading you to your big life! When I look back on my life, a lot of the things I did to follow my bliss was I followed my fear first. What if we flip the script on the conventional wisdom of “fear”, and use what’s often perceived as an obstacle to our distinct advantage. Scientific research shows that being excited is the same thing as being afraid: physiologically, the chemical release in our bodies is identical! The only difference between excitement and fear is how your brain interprets it. Every single time you feel afraid, you can feel EXCITED instead. Replace fearful thoughts with this powerful affirmation: “I’m excited to do this.” Fear is a good thing as it’s a sign that you’re onto something exciting. So if you followed your fear, what specific project or life change is it directing you towards right now?

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Elevate who you are

Design the most inspiring schedule for your day and your week with the intention so that you’re optimizing who you are and what you can contribute to this world. Focus on daily progress, not perfection. Personally, what was one of the biggest differences I made and that allowed me to create the results that I’m proud of is designing my day with intention, and being clear on what are my top 2-3 goals for the day along with when I’m going to bed and when I’m waking up. Architect your day around your top business goals but also around getting enough rest, exercise, hydration, and self-care. There is no single opportunity that anyone else can give you more important for your success than the small daily actions that you have to take every day in the service of your goals.

Cultivate gratitude to boost your business

Make it your new daily habit to direct your thoughts to empower and kind conversations to yourself. As an entrepreneur, the best habit I have found that helps me develop a positive mindset and increase my productivity is to keep a gratitude journal. Just as I write down my goals every morning, I close each day with this powerful evening ritual: I journal five things I’m grateful for in The Gratitude List journal. This powerful daily practice puts me in a state of mind ready to receive abundance and inspiration. Gratitude is the mindset of a champion: you focus your attention on what is thriving in your life and you become unstoppable. You create momentum every day.

LILY SAMII As a citizen of the world, Lily was inspired to create a universal tool of happiness that is fit for the world we live in today and the future: beautiful and sustainable The Gratitude List® is an award-winning best-seller journal that helps you become mindful and live in a beautiful state. Elevates who you are and become who you want to be. The Gratitude List Instagram page is a hub for positivity with daily motivational quotes tailored for creative entrepreneurs. Instagram: @The_Gratitude_List

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ESSENTIALS

BEHIND THE CONTENT

@THEENERGYCOACH_ aka India Majury Job title: Spiritual mentor Followers: 3,130

y name is India, also known as The Energy Coach. I’m a Soul Alignment healer and spiritual mentor. My mission is to inspire people to be themselves. I bring people inwards to help them see that they are their guru. It’s so easy to try and mould into the people we’re surrounded by, forcing us to feel like we ‘should’ be doing it their way. I want people to live their true purpose, trust themselves, intuition, trust the universe, and trust

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in their divine mission here on this earth. When trust is activated, people feel less stuck and flow creatively. Behind the content I trust what feels right on the day. I hate over-planning as it’s way too restrictive for me. So, I do what feels good. I’ll have a specific goal in mind, but I’ll never know what it is that I create until it’s completed. When I feel a creative urge, I act on it! Simple as that! On making a bigger impact I want people to feel seen, safe, secure, inspired, and also have fun! I’m able

to see and experience things that are generally not spoken about. I focus a lot on energy and why the collective may be feeling a certain way. We’re all linked; we’re all one. We’re all connected in some way, shape, or form. Knowing that, I can share how the collective energy affects your mindset, goals, or life plans. When you understand energy, it helps release any resistance, therefore allowing you to flow creatively. Lessons and achievements My biggest mistake will have been trying to do things the “normal” way. I followed many business coaches

ESSENTIALS

“I want people to feel seen, safe, secure, inspired, and also have fun!”

and tried hard to fit into their style of working. It caused a lot of blocks and creative resistance. I enjoy my work so much more now I’ve created my style.

me. You can see a running theme here, right? I live life by my rules, and it’s so empowering! This is why I do my work.

My biggest achievement will have to be realising this. Yes, others can help, support, and guide me, but predominantly I know what’s right for

Nuggets of gratitude My husband, for trusting my decisions even though he may disagree with them. He’s been my number 1 cheerleader, and it’s been the BIGGEST support for me. I never know why I make decisions. I trust them. My husband is a natural logical thinker, so It must be tough for him to understand. Yet, he’s patient, holds space for me, supports me, and guides me every step of the way.

FUN FACT

I love starting things, but rubbish at finishing! I always love a new creative idea, but if it doesn’t take a few hours to complete, it will stay unfinished!

What excites you about being a judge for Creative Impact There’s so much content to catch up on. All topics throughout the business journey. It doesn’t matter what project you’re tackling, and Fab has you covered. It’s also amazing to have weekly check-in sessions to keep you on track. It’s so easy to fall off and lose sight of where you’re going, so the ‘check-ins’ are super helpful. MORE INFORMATION Website: the-energycoach.com Instagram: @theenergycoach_

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DID YOU KNOW? 39% of adults don’t feel confident managing their money

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P R O S E CT I O N

HOW TO HOST ONLINE EVENTS WITH CHELSEA COX Written by Amy Lanza

othing beats the connections you make at reallife events. Well, you could be wrong, as an expert consultant and business strategist, Chelsea Cox, explained to us at our latest Creative Impact Roundtable event. True, there is a certain buzz you get from the opening day of events, but can this “buzz” be transferred into the online world?

tickets, they need to be at a low price point. We’d be lying to say that there isn’t a different mindset towards the price of a real-life versus an online event ticket, but online events can most definitely be profitable. The critical thing to remember is how you can make your event different? What makes your event better than all of the others out there?

“I’ve had great success leading various online events - big and small!” Chelsea tells us. Chelsea knows what’s when hosting an unforgettable event with a wealth of experience within the events industry and the wellness space. She also knows what’s “not” what.

“Remember that you are YOU, and that is your superpower,” Chelsea affirms, “you have your voice and experiences to share and your network to share them with.”

MISCONCEPTIONS AROUND ONLINE EVENTS A major misconception that she’s confronted with daily when planning virtual events is that they don’t make money. Or that if you were to sell

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There is always room for more events if only you unlock what makes yours unique. Like real-life events, quality will always trump quantity, so it’s essential to think about the real value that your event offers to your attendees. Don’t simply throw anything and everything that you have at your even in hopes of making it top-notch; take time to think outside the box and find what makes your audience tick. (Keep an eye on the competition to see how they’re hosting events, what they’re talking about). And stay aligned to your business ideals and morals: credibility is earned, and people are willing to pay for content when they believe in you.

“You’re not just selling a ticket, you are selling an experience. What problems will you solve for your audience?”

Such can be said about Dr. Hazel Wallace’s latest event, which had to switch to being online due to the pandemic. “The Future of Food [event] is always an intimate event (below 500 people) ... It’s always a higher-priced ticket, but the quality of content is exceptional,” Chelsea says that this was a real challenge and test to see if these tickets could see online. But they showed their ability to pivot online for the 2020 edition, and they were able to double the capacity. After an initial drop-off, they were able to grab the global demographic and sell a lot more tickets, plus they were able to offer recordings of the event. CREATING CONNECTIONS So, you have an audience that believes in you, but how can you create that engagement and forge those connections that happen so initially face to face? First thing’s first, Chelsea reminds us of the importance of a well-thought-through timeline. Understand the time needed to create excitement for your event and leave yourself the time to generate enough sales - about three months should do it. If that seems a lot longer than you’d anticipated, you’re not alone but can say a lot from having more time to plan and engage. What you talk about in the lead-up also has a significant impact on ticket sales. You’re not just selling a ticket, you are selling an experience. What problems will you solve for your audience? What can you teach them that no-one else can? Engagement is also something that comes from your speakers and panellists, who often need reminders (just like for reallife events). Make their lives as easy as possible; provide speakers with all the assets they need to promote the event and bring their engagement to the party. If possible, you may also think about paying your speakers for extra enticement. With the event almost coming up, it’s time to think about getting your attendees as engaged as possible!

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“In the lead up: ask the honest questions to your audience and find out what they want to get out of the event. What do they want to learn? How do they want to feel?” These will act as pillars for discussion throughout the event. CAMERA ON OR CAMERA OFF? Our founder, Fab, comments that “when there is a panel, we can get a better flow and engagement through webinarstyle as we can more easily track the questions.” However, you also have to be a confident host/moderator ask the right questions. Chelsea agrees that “people ask questions more easily with their camera off and ask questions that they wouldn’t feel as comfortable in real-life stations.” For small sessions and interactive workshops, think about having cameras to create a personal connection and gauge their reactions. THE BENEFITS OF HOSTING ONLINE It’s already becoming apparent that there is a lot to be said for hosting an online event, and Chelsea jokes that a huge bonus is “not having to build the event and be onsite until 1 AM!”. Jokes aside, there are real benefits to the online space, and we can go as far as possible to create that event buzz with technology. • TARGET A GLOBAL AUDIENCE: This is HUGE for brands to target a broader demographic, excellent for any business. • FEWER COSTS: With COVID, there is no-doubt tighter restrictions and legislations for future events; having an

online space removes these costs. • THE ABILITY TO MAKE MORE MONEY: A broader demographic means you can sell more tickets for no extra work or expenses. • REPURPOSING MATERIALS: Recording talks is one way to share the content across any number of platforms and continue to event buzz. • THE INTRODUCTION OF HYBRID EVENTS: Space is changing, and there will be a time soon where in-person events will have an online option to reach a global audience. THE FUTURE OF EVENTS Aside from hybrid events, we want to know what the event space in 2021 will look like. Chelsea starts with diversity and inclusion “while these should already be important pillars for any event, they will start to be monitored from an exhibition perspective.” She also comments that on the massive rise in the number of virtual platforms worldwide to create GREAT online events. It seems that hybrid events, i.e., the events that merge inperson real-life experiences with the ability to watch from the comfort of your own home from the other side of the world, is the way forward for the event space. Chelsea believes it is the only way for the event sector to recover after such a turbulent year or so. Next time you plan your event, we hope Chelsea’s words of wisdom help you create the best and most engaged buzz yet.

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P R O S E CT I O N

HOW TO STAY FINANCIALLY MOTIVATED Money matters, money talks, money is everywhere we go. We cannot escape the importance of money, so why are so many of us struggling with or nervous about our finances? Written by Laura Ann Moore

hen I left school, I decided that I wanted to go to drama school rather than going to university. At the time, it was about £15,000 a year. So I said to myself, “I’m going to get a job and save that money myself.” I didn’t come from a wealthy background, and I knew that I’d have to work hard to find and make that money. So between the ages of 19 and 22, I managed to save £15,000. And then about three weeks before I was due to start drama school, my best

London with some friends, and by the time I was 27, I had replaced the money that I’d spent travelling and then some. I hit £20,000 in my safe savings. Now what I learned from this experience is that money is something that can give you freedom. I realised at that moment, when I had to choose between drama school and travelling, that I didn’t have to ask

“Goals will help you make your dreams become a reality. The reason why this is important is that we live in a capitalist society where things cost money.” friend said to me “Laura, do you want to come travelling with us?’” And at that moment, I had to choose between going to drama school and going travelling; I decided to go travelling, and it was the best decision I could have ever made! I spent every single penny that I had, and it was an incredible experience. When I then came home, I saved up some more money and moved to

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myself the question of “can I afford it?” It was what one would instead do. And having that money sat there made me realise how powerful of a tool money can be. So I started talking to my friends about money, and I set up a blog. I then started coaching people through their financial journeys to transform their mindset, relationship with money and build wealth. And that is where we are today.

WHAT ARE FINANCIAL GOALS? Essentially, we’re attaching a plan and or a monetary value to our dreams in life to make sure that they become a reality. Because if you don’t have a plan and don’t break it down, that thing stays a dream forever. It’s never going to be able to materialise, and we must think about the numbers side of it and the financial side.

P R O S E CT I O N

Financial goals are there to improve our financial well-being because money is attached to our mental health. It is there to help us with our financial confidence and our overall wealth and net worth. It’s also the process of setting up systems that enable us to progress with our finances. It’s not something we get taught much about in school, and

as adults, we often have to self educate ourselves. Let’s talk about why they are essential. I had this firsthand experience because even though the money that I had saved didn’t end up going on my tuition to drama school, it was still the money I had sat there. The reason why I had that money is that I had a goal.

Goals will help you make your dreams become a reality. The reason why this is important is that we live in a capitalist society where things cost money. So, when we envision our lives in a certain way, we always think about travelling, setting up a business, having a family, getting a house, but we have to remember that those things cost us money. As adults, we have to pay for those things, ourselves.

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and compare our own lives. But really, make sure you hone in on what is important to you. And any goals you set yourself are personal to you: be honest with you with what you want.

Unfortunately, that money does not appear when we need it. So we have to work towards that. When you have an emotional attachment to a goal, it helps you stay motivated. It means that you have something to work towards: I think it can be easy to bumble along, time passes you by, and you wish you had the money for certain things, making you wish you were better at your finances. Financial goals help us prioritise our future and what we’re trying to achieve in life. When you’re thinking about setting up financial goals, you need to be realistic. We don’t want to set ourselves up with a loss. STARTING SMALL I love setting big goals and dreaming big, but what you don’t want to do is set yourself up for the first hurdle, so try and work out what is achievable. For example, if you are only able to save £200 per month, what you

Remember that we all have to start somewhere, no matter where we are in our financial journey. We must take small steps and get started because those small steps amount to more significant change over some time. HOW TO STAY MOTIVATED When it comes to being motivated with our goals, we need to think about the things in our environment that will make a difference. The first thing to stay motivated is commitment. You need to make sure that you prioritize yourself and put yourself first when it comes to your finances. You work hard for your money. Committing one hour a week to sit down with your finances and make a plan to work on your goals will take commitment. It means you’re putting yourself first. If you can spend so many hours at work each week, you can spend one hour on yourself! Smashing through your goals and working out what it is that you want.

“You need to make sure that you prioritize yourself

and put yourself first when it comes to your finances. You work hard for your money.”

If you don’t physically have that money available after your bills and your spending money, you need to work out what’s achievable.

You also need to understand your why. I have this a lot with clients: they say, “the reason why I haven’t saved yet is that I don’t know why I’m saving for, I don’t have anything I want to save for.” Then it gets to a certain point, and they wish they had money saved away.

Ensure your goals are something you want, not what other people have made you think you want. Social media makes us look at other people’s lives

Sometimes the problem when you don’t know what you’re saving for, you don’t know your “why” and you don’t have any emotion attached to it is that

shouldn’t do is tell yourself that your new goal is to save £1000 a month.

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you’ll start to put money into a savings account, and you’ll dip back into it. But that teaches you a bad habit because you’re telling your brain that it’s okay to take that money and that money isn’t saved for something else. So if we start to understand our why behind saving or behind our goals, we can work out what is important to us. When you know your why, you’re more likely to make a decision that’s going to support your future goals. For example, “I am saving money because I want to be able to quit my full-time job because it makes me miserable. And what makes me happy is making art, and I want to be able to do it every day.” That’s your why. Get the emotion behind your goals, and it will help you stay on track. Remind yourself as well that motivation doesn’t always pop up out of nowhere. Sometimes you have to take the first step and allow the motivation to follow after.

P R O S E CT I O N

MORE INFORMATION Laura is a Money & Mindset Coach who helps millennial women transform their mindset, improve their relationship with money, and build wealth whilst still living their best lives Website: lauraannmoore.co.uk

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FINANCIAL GOALS TO KEEP YOU FOCUSED

When we want to set financial goals, where do we start? It’s important to start breaking your goals down efficiently. There are three different main types of financial goals Written by Laura Ann Moore

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1 THE NUMBER BASE GOALS Something such as “I will do x by x date” and based around the numbers, e.g., I will save £2000 by the end of the year, I will clear £3000 of debt in two years. It is tangible and easy to track, and you can break it down into mini-goals. It’s anything that is based on numbers saving, investing, clearing debt. Break it down into many micro-goals, which we will get into shortly. You think of a money goal, and you straight away think of a number you are working towards to save for a house deposit to reserve for setting up a business for your emergency fund. These are the most common type of goals.

THE HABIT-BASED GOALS This is something based on, as you guessed it, a habit. Something that you tell yourself that you’re going to do every day, or every week or every month, is chronic. So for example, “I will check my bank account daily” or “I will check my credit score monthly.” These goals are ones we could tick off on a habit tracker, which will improve our overall financial well-being and financial wealth. These things will help us, for example, to check your bank account daily. The action is small, but that can lead to something more significant because it means you’re always keeping an eye on your finances. And you’re also getting comfortable with looking at the numbers side of things.

ow I like to set myself one of each type of goal. I have a number-based goal to hit a certain amount of money invested by the end of the year. My habitbased goal is to make sure that I have a money date with myself every week to sit down and review my finances. My education-based goal is to learn about crypto-currency because I found it interesting recently. TIMESCALES FOR YOUR GOALS When it comes to the number-based goals, it is good to break them down into different timescales. Now, this is important because it’s straightforward to think about the things that are in our immediate future like going on holiday soon, or a new pair of shoes that you want, or something that you can achieve within the next year or two. The problem with that is that we will save for that specific thing, get to that point in time, spend our savings on the said thing, and then you’re back to zero again, and you have to start over. And some things require longer-term savings than others.

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THE EDUCATION-BASED GOALS I love this type of goal because they are cheap and they’re free: education! We’re so lucky to have access to so much free content online, YouTube, podcasts, articles, blogs, magazines, etc. There’s so much content out there that we can educate ourselves on topics that we don’t necessarily know how to do. It could be investing and learning about crypto-currency, learning how to save, learning, what a pension is and what that means for you. The good thing about this type of goal is that it is a cheap and free way to improve yourself and improve your knowledge and help you get to financial confidence.

So what is good to do is break your goals down into four different timescales: immediate, short, medium, and long. The timescale itself will be different for everybody, but what is good is trying and putting something in each category to start preparing for the future. For the immediate goal, if you don’t yet have an emergency fund, that is something you should work towards, which is trying to have three to six months’ worth of savings readily available in cash. We should all start to work towards this, but it doesn’t mean you have to have it straight away: break it down into smaller amounts. Set up a pot, or set up a fund or a savings account that you can start to put that money into every single month. You’ll be surprised how quickly that grows over time. When it comes to the short, medium, and long term, we need to start thinking about more important things that we want to do. Now put down big holidays for the short

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term, house for the medium term, and then retire for the long term. One of the things that people don’t think a lot about is the long term, because who wants to think about their retirement? It sounds boring. But the last thing you want to do is get 20 years down the line, start to get closer to your retirement, and think, “Oh gosh, I haven’t even thought about this!” I don’t know, but I’m not going to be working until I’m 90 years old, nobody wants that. So it’s good to start thinking about what type of things you’re going to need money for: that money will be better off in different types of accounts. For example, your immediate savings should be in an easy-access account, whereas you can save longer-term cash in a pension or potentially in stocks and shares or ISA’s. MONTHLY GOALS Now start to think about breaking your goals down into monthly micro-goals. What you could do is to set yourself a number-based goal. Within a specific timeframe, ask yourself what the best way to break down that goal is? How much money do you need, and when do you need it by? For example, if you wanted to save £1200 by the end of the year (which gives you 12 months), divide the total amount divided by the number of months to go, and that will provide you with the monthly amount to save £100 per month, making your goal more achievable because you know what you’re working towards. SETTING MICRO-GOALS Another part of the work is setting micro-goals. These are little mini wins that you can celebrate every time you work towards your future. While working towards your goals, these mini-goals are going to feel amazing each time you hit them. So, another part of staying motivated is preparation. It’s so easy to fall off the bandwagon of working towards your goals when you are unprepared. We all know how hard it is to be, you know, eating healthy, working out - doing all of these things that require effort when we’re not prepared. The same goes for your finances.

“It’s so easy to fall off the bandwagon of working towards your goals when you are unprepared.”

We can set up automatic payments that auto-transfer money into your savings or clear your debt. So you don’t even have to think about it. It just does it for you. Spend some time at the end of every month, or whenever you get paid, to work on your budget. Lastly, keep yourself accountable with your friends and family. Get them to hold you responsible for your actions and track your spending. Like a habit tracker, so you can say, “I paid five pounds off here; I put 10 pounds towards this goal”. Mark it off as you go and see how much you’ll progress it, and that will keep you motivated because our brain loves those little wins. It’s all about reminding your brain what you’re doing and why you’re doing it and that you can get there. Now to add to that is that we can start to use positive affirmations. So this is something with your money mindset that’s going to have a massive impact. Tell yourself daily: You are good with money, you are responsible for your finances, you are in control of your situation, you can budget and save, and you are worthy of having money and making money. Pick one that’s right for you. Say it yourself in the mirror every day even if you feel silly, no one’s looking, and it will have a massive impact on how you work towards your financial goals.

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P R O S E CT I O N

HOW TO PITCH PODCAST GUESTS TO GROW YOUR SHOW Learn how to harness the power of your guests to grow your podcast and open up to wider opportunitites

odcasts are a great way to connect with your wider audience. At a certain point in your podcast’s journey, you will want to start focusing on growth. Taking the time to expand your audience can seem like a daunting task when you already spend so much time creating, editing and producing, but finding the right strategy will help you to streamline this process. Collaborations can be an excellent way to grow your audience. Audry enables podcasters to connect with like-minded creators and jointly grow their shows. Whether you are looking for your next interview guest, promo

swap partner or general feedback for your show, the Audry community is ready to help you out. When looking for guests for your show, think about your “pitch” for your guest before reaching out to them. What do you want from them and what is in it for them? Ask questions such as “What do you expect out of this?” Some podcasters are interested in interview exchanges, if you are not interested in that you should figure it out early. Audry lets you browse more than 12,000 podcasters based on their content categories, audience size, themes, personalities or types of shows. That way you can assess the likelihood of a good fit before you send the first message. You can save potential matches for later and contact them once you are ready, directly through the platform. We also suggest podcasts to you that we think might be great partners. Be respectful and honest. Be as transparent as

possible when it comes to your audience, timeline and expectations. Check ahead of time whether the expertise of your potential guest matches your expectations. The best relationships are built on trust. An important question to ask, when it comes to set expectations, is whether “Have you been on a podcast before?”

"In order to facilitate the best guest experience, make it all about them" While not absolutely necessary this can have a big impact on your content quality. If your guests don’t own a good mic it will be tough to fix it in post. Thankfully this is an easy fix. In order to facilitate the best guest experience, make it all about them. Make sure they feel comfortable on your show, benefit from their presence and draw a lot of value from your interaction. Ask them what they are looking for and what would like to talk about so you can create a more engaging environment.

PROMOTIONAL FEATURE SPONSORED BY

3 WAYS TO ENCOURAGE GUEST PROMOTION

Provide banners / videos / audio snippets your guests can use for their own audience

It can be a great idea to provide social media material for their channels that focuses on them so they are happy to promote the episode across their network. As a first step, let your guests know when the interview is taking place and how you are going to structure it so your guests can prepare and feel comfortable. After the interview is recorded, be transparent about when the episode is going live and ideally provide your guest with material for social media.

Share your episode on social media with the guest in focus to encourage them to reshare

Podcast guests are especially effective when they are also podcasters and they invite you to be on their show as well. That way you can present yourself to their audience in an easy way and leverage the existing relationships between hosts and their audiences to add that extra bit of influencer power. Adding experts to your podcasts boosts the quality of your content by drawing from their authority and credibility in the space. TURN OVER FOR 8 Podcasts you should subscribe to now

Ask them to share! Sometimes asking them on how to get the word out can lead to interesting new ideas

MORE INFORMATION Find your next growth partner. Connect with like-minded podcast creators, and bring your content in front of new audiences, right now bit.ly/AudryxCreativeImpact

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P R O S E CT I O N

8 PODCASTS YOU SHOULD SUBSCRIBE TO RIGHT NOW Are you looking for inspiration for your next morning walk or lunch break? We asked the team at Audry to introduce us to some of their favourite creators on the platform, with a list of inspiring shows to inspire your walks.

udry enables podcasters to connect with like-minded creators and jointly grow their shows. Already more than 12,000 podcasters have signed up to the platform to own their success story and reach their full potential. Whether you are looking for your next interview guest, promo swap partner or general feedback for your show, the Audry community is ready to help you out.

BREAKING DOWN BITS BRIAN A show hosted by comics Brian Gendron and Drew Jordan about great comedy bits with the comedians who wrote and performed them. Any comedian or comedy fan will appreciate going behind the curtain to learn about how jokes are constructed!

SUBSCRIBE CURRYUP LEADERSHIP PRIYANKA Over 100 episodes in, this podcast casts a spotlight on purpose-driven Asian leaders making an impact. Hosted by technology leader Priyanka Komala it includes 5000 mins of candid wisdom from 100+ leaders and innovators.

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BODY LIBERATION FOR ALL DALIA KINSEY Decolonized Wellness and Body Image Coach Dalia Kinsey, RD,LD created Body Liberation for All as a resource for QTBIPOC folks who are ready to become the happiest version of themselves. Since wellness is multifactorial each season covers a broad range of tools for the pursuit of happiness. Each episode explores a different healing tool tailored for the BIPOC and LGBTQIA+ audience.

PROMOTIONAL FEATURE SPONSORED BY

DESTINATION MYSTERY MELISSA & MIKE Destination Mystery paints the story for paranormal content, abnormal adventures, and the fun behind the investigations. Each week Mike and Melissa will bring a new spooky adventure that includes going to some of the most remote places in the west. Fasten your seat belts as you go on an adventure that will make you question what’s normal and what’s paranormal.

THE PLANT PARADIGM TOM SIMAK Diving deep into what we as individuals can do to contribute to a clean, green and sustainable future, this podcast looks at a wholesome approach to better our health, heal the planet, and nurture all beings. Shift your mental framework around your health and planet and get inspired.

MOSTLY SUPERHEROES LOGAN For all the movie and TV series buffs, Mostly Superheroes is a podcast that reviews Marvel and DC Comics, TV and film, and all new content from Netflix, HBO Max, and Disney+. Join host Logan as he nerds out, diving deep into story lines, and talks superheroes.

GUIDED SLEEP MEDITATIONS ALAN Looking for the next tool to help you catch some Z? These guided sleep meditations will relax your mind and body so you can fall asleep fast. From Summer camp nights to fantasy lands, the meditations range between 30 to 45 minutes to help you during any restless nights.

TWO CONFUSED ADULTS ANDREA & CAROLINE Best friends and co-hosts Andrea and Caroline welcome you into their very confusing lives, as they navigate adulthood and everything that goes along with it. Sometimes joined by guests, the girls will candidly discuss their life, relationships, responsibilities and what it’s like to be an adult.

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CREATIVE IMPACT

WELLBEING DID YOU KNOW? 1 in 4 people will experience a mental health problem of some kind each year in England

Mental Health

WELLBEING

Powerful Journal Prompts for Mental Health and Wellbeing I empower women to navigate change and overcome uncertainty. Written by Mai Oliphant

s someone who has had to navigate many changes in my life (from moving to different countries, going from financial well to poor to back again, body size, career trajectory, and more) I have had to learn different ways of dealing, accepting, and embracing change. These are a few powerful exercises for you to help your mental health and wellbeing. Make two columns on a blank piece of paper. On one side write down everything in your life that’s bringing you happiness. On the other side,

write down everything that’s taking away from your happiness. And then on another blank section (or new piece of paper) write down what you can do to add more happiness to your life, remove more things that are causing you unhappiness, or better ways to handle the things that do not bring you happiness. MORE INFORMATION Website: shapemailife.com Instagram: @shapemailife Podcast: creativeimpact.group/s3e13

QUICK PROMPTS 1 | Write a letter to someone (or yourself) who has caused you pain or discomfort. Be brutally honest. 2 | What do you want to heal from? What would healing from this wound look like? Would your life change? 3 | Start a journal entry with the words, “I remember...” 4 | How am I doing today?

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5 | What triggers me? Why does it trigger me? 6 | What are 4 things you have space for right now (things, people, events, feelings)? 7 | Make a list of things that make you happy. Why do they bring you happiness? Write down one simple thing you can do everyday to bring that kind of happiness to your day.

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10 WELLBEING

CR E ATIVE I M PACT TO P PI CKS

WAYS TO REFRESH YOUR HOME

It’s time to refresh your space. Does your house spark joy? Since our office, our home, and our boundaries are more blurred than ever, it’s good chance to transform your living space and foster new rituals. Spring is a great time to tackle home projects like spring cleaning and creating new rituals. Looking for a new mug or a new way to showcase your favorite plants? We got you covered with some great picks to enhance your home.

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Ta p on an y pr od uc t im ag e to ge t sa le s lin ks

WELLBEING

1. FIBALA Washable Paper Bag - £7.50, 2. firastudio Custom Coffee Stencil - £11.90, 3. ModernPotteryShop Espresso cup - £12.50, 4. andersandboo Hanging planter - £5, 5. SundaysDaughterUK Personalised Flowers And Moon Cushion - £37, 6. Circa78Designs Strawberry Dipper Retro Sunset - £22.85, 7. TimberGroveStudios Bathtub Caddy and Board Tray - £62, 8. ParkinandLewis Metallic Hand painted leather coaster - £8, 9. TerraCeramicsPrague Gold moon & star coffee cup - £43, 10. CoinnealCandleCo Soy Wax Silver Kintsugi Concrete Pillar Candle - £15

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WELLBEING

BOOKSHELF

BREAKING FREE

The world of literature is full of self-help books, wellbeing guides and happiness trackers, but we want to know more about mental health and get to the root of the problems that plague society. From understanding the concept of pain, breaking through masculinity myths and discovering your highest self, these books will awaken you to your greatest potential and will make you question your relationship with yourself and others.

JOIN OUR EXCITING COLLECTIVE BOOK CLUB Read along with fellow members, explore our top pick for the coming fortnight and meet the author in our Book Club, available via the Creative Impact collective creativeimpact.group/collective/

WHAT WE'RE READING What if you need to break down before you can break through? Find authenticity, growth and freedom through letting go and coming home to your true self. We all experience times of turmoil and stress. Perhaps your health isn’t as good as it was, or the relationships you find yourself in are creating more emotional pain for you than enjoyment. Nicky Clinch can help you step out of that cycle of fear, panic and anxiety. Alongside thought-provoking questions and practical journaling exercises, Nicky will remind you that in this world obsessed with ‘fixing’ things, there is a pathway towards healing waiting for you. ABOUT THE AUTHOR nickyclinch.com/book

Click on the books to get sales link

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WELLBEING

YOU ARE NOT THE MAN YOU ARE SUPPOSED TO BE

MARTIN ROBINSON (BLOOMSBURY)

In this sharp, sensitive and honest book we join Martin Robinson - magazine journalist and founder of men’s media site The Book of Man - on a journey into the chaos of modern masculinity. Martin writes with openness and with experience to unpack masculinity myths while drawing on visits to mental health groups and prisons, talks to sex activists, evolutionary psychologists and musicians, and his works out with Special Forces soldiers, and even the time he had a drag make-over. OUCH! MARGEE KERR (BLOOMSBUSY) Pain seems like a fairly straightforward experience, but Margee Kerr’s latest book reveals just how complicated the feelings, descriptions and ideas around pain can be. She also explores how we constantly seek to avoid pain at all costs, or try to suppress it with drugs only to leave us hurting more. This book gets to the heart of pain and how we can build a healthier relationship with it.

THE BREAKUP MONOLOGUES ROSIE WILBY

(BLOOMSBURY)

Comedian and podcaster Rosie Wilby uses her first-hand experience with breakups to navigate, understand and conquer the psychology of heartbreak. This book reads as a love letter to all of her breakups and as a celebration of what they have taught her as well as drawing on humour, memoir and science. She includes anecdotes from friends, interviews with relationship therapists, scientists and sociologists about separating in the modern age of “ghosting” conscious uncoupling, serial monogamy and more.

CONSCIOUSNESS RISING

NICKY SUTTON (HAYHOUSE)

Nicky Sutton is a spiritual and meditation guide and her latest book is a transformative guide to spiritual awakening while offering advice on manifesting and moving through the many challenges we face on the journey of life. Sutton offers a compassionate map of the process and challenges of spiritual awakening, from breakthrough and enlightenment to finding peace, balance and connection with your higher self. She offers practical advice to enhance your journey and to develop your psychic and intuitive abilities.

DID YOU KNOW Our founder, Fab (who is currently looking over my shoulder!) has a book coming out! Reclaim your time off offers practical steps to help with remote and flexible working, so you don’t ‘burnout’. ORDER TODAY fabgiovanetti.com/reclaim

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WELLBEING

FI N D I N G GR ACE WITH HAN NAH

Why nature is your wellbeing secret weapon Our columnist Hannah reflects on the positive impact of nature on mental health

e all know about the benefits nature has on our mental health and wellbeing. I, for one, love getting outside, breathing in the fresh air, and seeing where nature is at: I’m lucky to live near the sea, so I find nothing better than getting out for some sea air. My mental health loves it, and let’s face it, what happened this year with everyone being stuck in their homes more. Getting outside has been essential to shake things up for people in whatever way they can. This will be interpreted differently for everyone, depending on where you live or your physical ability if you struggle to get out.

“We can find ways to access nature and bring it into our lives to work for us.” We can all find ways to access nature and bring it into our lives and adapt it to work for us. As a big plant lover, I’m all about bringing nature into the home with as many plants as possible. If you struggle to get out, the plants not only help the air but bring in that energy of a living thing. If it’s a case of that’s all you can manage is plants and an open window, it will still positively affect your mental wellbeing. I have a chronically ill friend who struggles to get out and has made a plant area where she reads and has a drink there daily; this is how she connects.

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My friend, for instance, with her small children, loves to bring fallen things (important not to take live things) inside from nature to place around her house. She says it connects them to nature indoors too. If you only have a small balcony, how can you bring some more nature to that? Remember, adaption is everything. If getting outside is easy, let the world be your oyster, whether you have a garden, a park you like to go to, or you may be lucky to have full-on nature on your doorstep. Make that commitment to get outside daily or however much you can. I appreciate that some people have hectic lives! We are lucky in this country ( the UK ) that we can all drive away to nature outside of the city, so if you can even do this a few times a month, your mental wellbeing will thank you. I’m lucky to have access to a garden and grass where I live; this is something I love to do, and my mind loves it too. I love to get outside barefoot and sit on the grass. You can stand, lie or sit; I found this not only grounding but reconnects me to the earth. Grounding is so good for our mental wellness as it gets us back in our bodies. I try to do this as much as I can, especially as the weather gets warmer, but even if you have to wrap up, there’s nothing better than grounding outside. So wherever you are at, find ways to connect with nature, do it consistently, and you will notice a definite improvement to your mental wellness. @thehannahwallace

WELLBEING

AFFI R M ATI O N

“Leave the road, take the trails” Pythagoras

AUTHOR BIO

Find out more about Hannah, writer, blogger, and podcaster at @thehannahwallace or head to Hannah’s website to download her free meditation.

WELLBEING

STANDING FORWARD BEND

TRIANGLE

EASY SIT

Trikonasana

Uttanasana

Sukhasana

Finding ways to be strong, calm and free ot long after my 18th birthday, I found myself sitting cross-legged on a yoga mat at the back of a local yoga studio. The smoky smell – a potent blend that reminded me of Christmas spices – was slowly diffusing around the room and there was gentle, uplifting music playing with lyrics in a language I didn’t understand. I had never practised yoga before. I thought meditation was for monks. And mindfulness was yet to make it to the mainstream. But I was finding the intense pressure and machine pace of modern life overwhelming and I was willing to try anything to take the edge off the ever-present anxiety that hummed beneath the surface of my life.

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“I glimpsed what it was like to be present in my body, instead of stuck in my head.”

Photo: Glen Burrows

Extract from Strong, Calm and Free by Nicola Jane Hobbs

The yoga teacher instructed us to stand at the top of our mat and asked us to silently set a sankalpa, an intention for our practice: Why had we come to class today? Who would we like to dedicate our practice to? How could we make our time on the mat sacred? I felt awkward. Uncomfortable. Vulnerable.

In my mind, yoga was like aerobics or spinning – a workout, a way to get fit and let off steam. I wasn’t interested in the spiritual stuff. But, by the end of the class, something deep within me had ever-so-slightly shifted – softened, opened, released – and, after years of feeling anxious, overwhelmed and exhausted, I felt different. I felt strong, calm and free. I glimpsed what it was like to be fully present, fully in my body instead of stuck in my head judging it from the outside. And, for a brief moment, the coppery voice of my inner critic faded

WELLBEING

HALF LORD OF THE FISHES

COW FACE

Ardha Matsyendrasana

Gomukhasana

CAT

Marjaryasana

and I touched an inner peace that I had forgotten existed. It was as if I had spent my whole life holding my breath and now I could finally exhale. I went back to class every week after that. Learning how to breathe again. Learning the poses and their funny Sanskrit names. Learning how to be in my body in a way that was nourishing and not destructive. Learning how to be present instead of always striving towards the next goal. Learning how to be strong. And how to surrender. A couple of years later, I booked a flight to Thailand to train as a yoga and meditation teacher. And I’ve been sharing the gift of yoga ever since. Both my practice and teaching have changed a lot over the last decade. In the early

TREE

Vrksasana

days, the advanced poses – the fancy arm balances and extreme backbends – were the goal of my practice. But, over the years, I have discovered the poses are just the beginning, an entry point to a practice that will, if you let it, transform your entire life. FROM THE AUTHOR I have written this book for anyone who feels called to explore the universe of yoga – for those of you who are totally new to yoga or new to teaching yoga and also for those of you who would like to deepen your practice. Whether you’ve never stepped foot on a yoga mat before or want to deepen your home practice, the book will gently guide you through a ten-week journey of mindful living practices and offer a path to healing and freedom.

EXCLUSIVE

20% DISCOUNT

STRONG, CALM AND FREE: A modern guide to yoga, meditation and mindful living Exclusive discount for readers, go to www.bloomsbury.com and use the promo code CREATIVE20 at checkout (expires 1st July, UK only)

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WELLBEING

FINDING PEACE OF MIND IN AN UNCERTAIN WORLD Written by Judy Piatkus

any years ago I sat alone in a hotel room in a country very far from my home. I was feeling very sad, grieving for the end of an important relationship. I was still fairly young and had not previously suffered such a major loss. A naturally positive person, it was a new and disturbing experience for me. Later that evening, in a lively bar in the hotel where I was staying, I met up with a client author, a successful businesswoman and also a healer. It was hard to hide my sadness. But that day was to become one I would always remember for the question that this wise lady asked me and which has stood me in good stead all my life.

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‘Whenever you feel unhappy,’ she said, ‘ask yourself – what is the one simple thing I can do for myself in this moment to feel better?’. It was such simple advice and yet it has always been so valuable, and recently has kept me strong and calm throughout the uncertainty of this pandemic. During the months since Covid-19 arrived in the Western world and changed so much of our daily lives and habits, all of us have been tested with major challenges. People have lost much-loved family and friends; good businesses have been destroyed; loyal, capable employees have found themselves out of work; those on their own have endured huge loneliness and

WELLBEING

“For many of us, caught up in daily uncertainty, peace can be just a step away.” JUDY P IAT KUS

many families have been pushed to breaking point.

television programme cheer you up? Do you need to move around, to make yourself a cup of tea or simply to sit quietly and focus on your breath? Do you want to call a friend to hear a human voice? Or go for a walk and have a chat with the newsagent or the woman selling takeaway coffee from her usually crowded café? Have you the energy to do something for someone else who is perhaps having a more difficult time than you?

Each one of us is different and each one of us has had to – and must continue to – find our own way through our troubles. Sometimes we need simply to sit with our sadness for a while, acknowledging it, feeling compassion for ourselves and for others, including for people who we will never meet, knowing what they must be going through. At other times, we know we don’t want to stay sad but it’s hard to shift our energy. These are the times to ask yourself the question above: ‘what is the one simple thing I can do for myself in this moment to feel better?’ Answers to this question often come easily. Could you improve your living space – make the bed, tidy the kitchen,

play some upbeat music? Do you need to turn off the television, switch off the endless bombardment of information and sit in silence or with soothing music for a while? Will your favourite

For so many of us, caught up in daily uncertainty, peace and calm can still be just a step away. Practise focusing on your own needs when you feel low. As we become more experienced in calming ourselves during turbulent times, we become aware of and more in control of our emotions. And as we learn to master our emotions, the gift of peace of mind becomes much easier to achieve.

AHEAD OF HER TIME: How a One-Woman Startup Became a Global Publishing Brand Judy Piatkus founded Piatkus Books, pioneering personal-growth publishing. Her business memoir Ahead of Her Time: How a One-Woman Startup Became a Global Publishing Brand (Watkins Publishing; £14.99/$19.95) is available now This empowering memoir includes: • Unique story of a female entrepreneur who, from the 1970s to the 2000s, built a global publishing brand while looking after a family, including a child with severe learning disabilities. • How Judy discovered bestselling authors such as Nora Roberts, Julia Quinn (author of The Bridgerton series, whose first book, The Duke & I is a #1 global Netflix hit), Danielle Steel, Jon Kabat-Zinn, David Allen and Dr. Christiane Northrup.

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WELLBEING

Let’s talk about men-tal health How men can prioritise their mental health in the age of toxic masculinity

y this point, you’re probably somewhat aware of the statistics surrounding men’s mental health. Men are three times more likely to die by suicide than women. Men report lower levels of life satisfaction than women and are far less likely to access psychological therapies. The figures paint a bleak picture; men are far more likely to require help for their mental health but less likely to seek it out. This, naturally, begs the question: why?

Written by George Gigney These are the key facets of toxic masculinity, and they are tearing men apart from the inside out. These harmful beliefs and thought patterns can often be quite insidious; many men won’t consciously realise they are subscribing to these nonsensical standards, yet the damage is still taking place.

The term refers to a set of societal and cultural pressures and behaviours associated with or expected of men, which have harmful effects on men, women, and society. Essentially, it’s the warped notion of being a ‘man’s man.’

Expressing emotion, in any form, is often seen as a sign of weakness for men. We are conditioned to put value in stoicism, to put a lid on troubling feelings to avoid being seen as lesser by others. Thus, a lot of men will not seek help when they are struggling. That is not strength; it’s neglect. The national conversation around men’s mental health is certainly helping, but there is still an evident stigma around accessing services. Further still, this makes men more susceptible to use potentially harmful coping methods like drugs or alcohol.

Not showing emotion, maintaining an appearance of hardness or toughness, asserting power over others, usually through violence or physical dominance.

Stereotypes of men usually hold them as the breadwinner of a family or in a position of power and influence. While these aren’t inherently wrong things,

While there is no clear overarching answer to explain the disparity between men and women regarding mental health, there is a consensus over a key contributing factor; toxic masculinity.

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they can instil harmful pressures on a person to ‘keep it together’ and ‘man up.’ There’s little room for emotional distress. It’s also important, however, not to paint in too broader strokes. Not all men put stock, consciously or subconsciously, in these toxic ideals and act in damaging ways. To be a man is not to be stoic and hard, never to experience difficult emotions, and always be a dominant force. To be a man is to be whoever you want, as long as it’s your true self. There is no checklist to tick off, no societal parameters to meet. A real man experiences the full spectrum of emotions and feels no shame about that; that’s the human condition. With all that being said, it can be challenging, as a man, to know how to prioritise your mental health. The first step is to talk. This is easier said than done and will only become a smoother process with experience.

WELLBEING

USEFUL CONTACTS ANXIETY UK anxietyuk.org.uk Advice and support for people living with anxiety. From workplace anxiety to theraphy, includes handy resources.

CALM thecalmzone.net The Campaign Against Living Miserably provides listening services, information for anyone who needs to talk.

BACP bacp.co.uk The British Association for Counselling and Psychotherapy is a professional body for talking therapy and counselling.

SAMARITANS samaritans.org Samaritans are open 24/7 for anyone who needs to talk. You can visit some Samaritans branches in person.

It can be difficult even to know where to begin; toxic masculinity denies many men the ability even to understand and verbalise their emotions. If this is the case, a useful place to start is writing your thoughts and feelings down - this doesn’t need to be shared with anyone if you don’t want to; it can help you understand your thoughts.

If you are comfortable talking to others, try to set a positive example for other men and boys in your life: this can be particularly impactful on children, showing them that it is OK and natural to express yourself freely.

Seek out other men who are, or have been, open about their struggles and emotional difficulties. This could be people in your own life, or it could be men in the public eye. Dwayne Johnson and Tyson Fury - a hulking Hollywood star and a heavyweight boxing champion of the world - fit the toxic masculinity mould of what a man should be. Yet, both have spoken at length about their mental health issues. Just hearing other men discuss their emotions can go a long way to helping you talk about your own. When it comes to talking to someone, confiding in someone you trust is always a lot easier. Be as open and honest as you can. The impact of talking can have huge benefits on your mental health and help others, particularly other men. The more men who are open and talk freely about their mental health, the more this dialogue becomes normalised, and the impact of toxic masculinity is lessened.

Likewise, if you notice differences in a man’s behaviour in your life - perhaps they’ve become more reserved - reach out and check in on them. If they say they’re OK when you ask, ask again to be sure. Let them know they won’t be judged or seen any differently. If you’re particularly concerned about your mental health, do not fear the process of speaking to your doctor or a certified practitioner. If you’d rather not visit your GP,

“Being a man does not mean you should not practice self-care; it’s an essential part of leading a happy, healthy life”

ABOUT GEORGE George has been writing for over a decade and has featured in Boxing News, The Guardian, Times Higher Education, Time to Change and more. With lived experience of mental health issues and as a fully qualified Personal Trainer, George focuses on people’s wellbeing and mental health, in particular men’s mental health.

there are several online services you can use, many of which are anonymous. The effects of toxic masculinity are still deeply embedded into society, and one person alone won’t change that. What you can focus on, though, is your own life and those around you. Make gradual changes to prioritise your mental health and express your feelings. Check-in regularly with your thoughts and feelings and your inner dialogue. Being a man does not mean you should not practice self-care; it’s an essential part of leading a happy, healthy life. Never let outdated ways of thinking deny you that.

WELLBEING

5 SIMPLE WAYS TO TAKE CARE OF OUR MENTAL HEALTH

aking care of our mental health should be as much of a practice as it is for you to brush your teeth in the morning.

However, many of us still cannot justify the time to stop and create practices to check in with ourselves and improve our mental wellbeing. Now more than ever, as the world is opening up again. We need to find ways for ourselves, to come back to check in on how we’re feeling emotionally, physically, and mentally. You are creating small habits that xyou can carry on throughout and reassess your mental health thoroughly. So, how are you? We will explore five

MOOD

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simple ways to bring more peace and relaxation into your day. Make sure you take a break. Create conscious time for breaks and ways to bring things back to check in with yourself. Take five breaths and observe what comes up. Whether you do this while you’re boiling the kettle or during a short meditation session, make sure that that break is something that you can fit within your day, at least two to three times a day. Catch some sleep. Taking the time to wind down is very important. Also, giving sleep

the love it deserves will benefit you in the long run. I believe it’s essential to create more space around our bedtime routine to make sure that we can hit the pillow, feeling relaxed and ready to unwind. It is a time for you to recharge and prepare for the following day. Take time to think about what great things have happened throughout the day and what lessons you have learned. End your day like you want to start the next one: with a positive mindset. If you need a little help winding down & slipping into a deep sleep, check out Nutrivita’s Natural Night Complex. Carefully formulated from soothing

ENERGY

PROMOTIONAL FEATURE SPONSORED BY

botanicals and minerals such as Lemon Balm and Chamomile; 5HTP and L-Theanine; and Magnesium, Vitamin B12 and Biotin. Magnesium and Vitamin B12 contribute to the normal functioning of the nervous system. Along with Biotin, these essential nutrients also contribute to normal psychological function. Spend time outside. It doesn’t matter whether you’re running, walking, or exploring with your family. Making time to go outside and soak in Vitamin D is more important than ever. Connecting with nature also allows you to create that time for yourselves, not to be distracted by notifications, social media feeds, and email inboxes. Whether it is a park or your garden, spend some time outside and enjoying being can be an excellent gift for your mind. Take your shoes off and ground in the grass if you can.

connect with fellow members of our community, or speak to yourself by recording how you feel. Being able to voice what is coming up inside you is very important because it allows for better reflection. Ask yourself the question: how am I doing, really? Overall, creating small practices throughout the day can turn into powerful rituals to change how you go about your day and an excellent way to improve your mental wellbeing. Create movement snacks. Instead of facing the daunting task of having to go through a 45-minute workout alongside other commitments, break down your movement schedule into small chunks. Create a simple practice you can carry out throughout the week, whether you want to have a few movements snacks in the morning or spread them across today. You need to find that time to move, get your endorphins up, and shake it off.

If you need extra support, you can find vitamins and nutrients to help you relax and create a positive mood. Feel great with Nutravita’s range of natural supplements and vitamins to improve your daily mood, promote sleep and improve energy. Don’t forget to check out Nutravita’s Energy range as well to boost your wellbeing. MORE INFORMATION Website: www.nutravita.co.uk

Go to bit.ly/NutraVitD for more information about the benefits of vitamin D & check out Nutrivita’s potent Vitamin D3 supplements.

BRAIN HEALTH

Journal it out. Last but not least, take time to voice how you’re feeling, whether you write it down in a journal, you talk to a friend,

Mood: bit.ly/GoodMoodNutra Brain: bit.ly/NutraBrain Energy: bit.ly/EnergyNutra

ENERGY

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WELLBEING

PSYCH O LOGIS T CO RN ER WITH J OAN NA

What is the link between nature and improved mental health? Simple habits to help you combat social isolation with our resident psychologist

hen you’re feeling low, it can feel frustrating if someone tells you to “just get some fresh air to perk up,” but studies show connecting with nature can significantly improve your mental wellbeing. It’s obvious, but when we take time to be outside with nature, we are spending time away from our usual distractions and, in particular, the screens we are all glued to! Being present in outdoor surroundings can relieve stress and boost our energy, especially as exposure to sunlight can increase your serotonin levels and vitamin D. Something as simple as a brisk walk in the park or spending an hour gardening can give your mind a break from daily distractions. Have you read up online, tried apps, and found mindfulness isn’t for you? Then let nature step in and try again. Next time you’re outside, take a quiet moment to absorb your natural surroundings, including what you can hear, smell, see and touch, along with how you are feeling. Stay focused on your surroundings, and you’ll realise other thoughts begin to drift away. Spending time outdoors can also benefit your physical health. A brisk walk for an hour a day can help you lose or maintain a healthy weight, strengthen your muscles, and can even support other health conditions such as high blood

ASK A QUESTION Ask our resident experts questions and each issue

pressure or heart disease. You’ll also find being more active increases your endorphins which will lift your mood and reduce stress. After extended lockdowns, we have all become used to our own company, and getting back out into the world again can feel strange! Whether it’s taking up a new nature-based hobby that can connect you with like-minded people or a walk with a friend to catch up, spending quality time in nature with company can help combat loneliness. Not everyone has the luxury of living near a large park or woodland, but there are still plenty of ways to bring nature to you and feel connected with the outside world. Being stuck indoors staring at a laptop all day is terrible for our wellbeing, so make regular time to go outside during the working day. Have a lunch break in your garden when working from home. Take a short outside walk if you are working in an office. Give your mind a chance to switch off. House plants are fashionable at the moment, but they can offer substantial mental health benefits, as well as improving sensory awareness. Growing and nurturing a house plant is a fantastic way to feel connected to nature at home. Even if you don’t consider yourself an “outdoorsy” person, make an effort to start spending 30 minutes every day outside, and you’ll begin to see just how much spending time in nature can boost your wellbeing.

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FOODIE

Summer loving DID YOU KNOW? “Toasting” comes from the piece of toast that was put into loving cups, communal drinks that were passed around at banquets

FOODIE

A MY ’S FOO D I E FAVOU RITES

SOCIAL FOOD With Spring in full-bloom and the promise of the UK slowly emerging from the hibernation of lockdown 3.0, our attention is turning to all things picnics and social food. From dreamy vegan ice creams to hearty yet wholesome pies, tarts and quiches. It’s time to give your picnic an upgrade with these tasty sweet and savoury treats to suit the whole family.

CLIVE’S PIES Move over soggy sandwiches, another picnic essential is the classic pie and Clive’s Pies have anything and everything you would want all wrapped up in pastry. From Wholemeal Creamy Mushroom and French Cassoulet Pie (glutenfree) through to Tomato and Olive Tart and their Quiche Lorraine, the entire range is vegan, organic and totally delicious.

Ta p on ct a n y p ro d u et g to im a g e ks lin s sa le

OLLY’S SNACKS Olly’s is a snack brand on a mission to create natural, delicious snacks that you will love, and your body will love, too. They have achieved just that with their constantly expanding range of products. From flavoured Olive Pouches to their deliciously salty Pretzel Thins and their fragrant Seasoned Nut Mixes, these are the ultimate picnic essential. And for something sweet, the pretzel thins also come covered in chocolate!

WICKED KITCHEN NEW ICE CREAM TUBS Nothing says summer picnic like a tub of (plant-based) ice cream and expanding their range, Derek Sarno and his amazing team at the Tesco Wicked Kitchen have launched two brand new ice creams: Birthday Cake and Cookie Dough. They will also launch new ice cream sticks and cones to sit alongside their affordable and cruelty free range of ice creams; Mint Chocolate Chip, Chocolate and Vanilla.

SPARE SNACKS Spare Snack Crisps are vegan, gluten-free, air-dried and never-fried while being super crisp and delicious. They are made with wonderfully wonky vegetables and fruits that have otherwise been rejected and wasted - think blemished apples, discoloured beetroots and mis-shaped pears in their range of sweet and savoury snacks. Plus the packaging is recycle ready and they work closely with WRAP to make them as eco-friendly as possible.

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Recipes

S P EC I A L D E L I V E RY O F

S U M M E R I N S P I R AT I O N

BET TINA CAMPOLUCCI BORDI

Sweet Quinoa SERVES 2 | PREP TIME 10-15 mins | EQUIPMENT Bowl, knife, spoon

This is a ridiculously easy recipe. It’s crunchy, filling, fresh and jampacked with goodness - with no added sweeteners. It makes a great breakfast to take away, batch cook or even enjoy as a dessert.

INGREDIENTS • 130 pre-cooked quinoa • 1 eating (dessert) apple • 1 pear • 1 orange, peeled • Juice of ½ blood orange or orange • Juice of ½ lemon • 1 tbsp raisins • 1 tbsp chopped almonds • 1 tsp ground cinnamon • 1 tsp ground cardamom • 1 pinch of ground cloves • Plant yoghurt, mint leaves or seasonal fruits, to serve

DIRECTIONS 1 | Precook the quinoa according to the packet instructions or use a packet of ready-made quinoa. 2 | Chop the apple, pear and orange into small squares (smaller than bite-size) and put in a bowl. 3 | Add all the remaining ingredients and give it a really good stir. 4 | Enjoy with an added dollop of plant yoghurt, a few mint leaves or a sprinkling of seasonal fruits.

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FOODIE

BET TINA CAMPOLUCCI BORDI

Flourless Choc Chip Banana Muffins MAKES 8 | COOK TIME 15-20 mins | EQUIPMENT Blender, paper cases, oven, spoon

I don’t usually toot my own horn but these are genius. My daughter and husband love them. They are great as a snack to take away and real winners at bake sales.

INGREDIENTS • 240g drained tinned chickpeas • 60g brown or coconut sugar • 3 tbsp melted coconut oil • 60g runny peanut butter • 60g cacao • 1 tsp vanilla extract or paste • 160ml Oat Milk • ½ tsp bicarbonate of soda • 1 tsp baking powder For the topping • 100g dark dairy-free chocolate • 1 banana, sliced

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DIRECTIONS 1 | Preheat the oven to 160C (350F/Gas 4) and line the muffin pan with 8 paper cases. 2 | Put all the ingredients into a blender and blitz until you have a beautiful smooth mixture.

3 | Scoop the mixture into the 8 muffin cases. Put one of two pieces of chocolate into each muffin along with a slice or two of banana. 4 | Bake in the oven for 12-15 minutes on the dot. The muffins will be lovely

and cooked on the outside but still gooey on the inside. 5 | Leave them to cool down on a wire rack, then enjoy. 6 | Lasts for 5+ days in the fridge and they freeze well.

TOP TIP It’s important that the peanut butter is runny/loose, and the coconut oil is melted, otherwise, the mixture will become dense and rock-solid, not the muff we are looking for here

FOODIE

NIKI WEBSTER

Ultimate ‘cheese’ toasties Pesto & avocado and pizza toastie SERVES 1 | COOK TIME 6-8 mins | EQUIPMENT Griddle pan, knife, spoon

I love a cheese toastie! Gooey melting cheese and crispy toast are seriously delicious. Thankfully you don’t have to miss out – you can still have a cheese toastie! Use either shop bought vegan cheese or homemade nut cheese. Two filling ideas here; pesto, cheese and avocado and tomato pizza flavour. Both absolutely delicious.

INGREDIENTS • 4 slices bread of choice • Drizzle olive oil or vegan butter Pesto, cheese & avocado filling • 2 tablespoon pesto • 1/2 avocado • 4 tablespoon grated vegan cheese or 3 tablespoon nut cheese

DIRECTIONS (For either option) 1 | Heat a griddle pan or frying pan to a medium heat. 2 | Drizzle some olive oil over one side of two slices of bread. Alternatively butter one side of two slices of bread. Place them oil/butter side onto the pan and then top with the pesto/tomato paste. 3 | Next add the grated vegan cheese and the avocado/sliced cherry tomatoes.

Tomato pizza toastie filling • 2 tablespoon tomato paste • 4 cherry tomatoes sliced • 4 tablespoon grated vegan cheese or 3 tablespoon nut cheese

4 | Allow to cook for 2-3 minutes until the base has browned a little. Then place the other two slices on top and press down a bit.

TOP TIP Other filling ideas; Hummus and roast veg, mushroom & cheese. Peanut butter & banana

6 | Cook for a further 2-3 minutes until that side has browned.

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5 | Drizzle with more olive oil or spread with butter. Carefully flip over so the uncooked side is now on the pan.

7 | Remove from the pan and slice.

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GEMMA OGSTON

Sunshine salad bowl SERVES 2 | PREP TIME 10 mins | COOK TIME 30 mins | EQUIPMENT Baking tray, blender, oven

Eating colourful food cheers me up and makes me feel more alive. This sunshine salad does the job perfectly. Rainbow veggies and Moroccan spices, along with hearty chickpeas, make this a nourishing and satisfying salad that looks so pretty and is a show stopper at a picnic.

ALTERNATIVELY Swap the sweet potato for some nice cooked pasta to give the dish a twist

INGREDIENTS • 250g sweet potatoes, washed well and quartered (no need to peel) • 400g tin chickpeas, drained olive oil • sea salt and freshly ground black pepper • 2 tsp ras el hanout (a Moroccan spice) • 10–15 cherry tomatoes, sliced • 2 carrots, thinly sliced • 2 peppers, deseeded, cut into chunks • 2 red onions, peeled and sliced • a handful of fresh mint, chopped • a handful of fresh coriander, Chopped • a small handful of chopped nuts

For the dressing • 3 pitted dates, soaked in hot water for 5 minutes (save the water after) • 100ml extra-virgin olive oil • juice of 1 lemon • 1 tsp mustard • 2cm piece fresh ginger, peeled and chopped • 1⁄2 tsp ground coriander • 1⁄2 fresh chilli, deseeded and chopped • a pinch of ground cinnamon

FOODIE

DIRECTIONS 1 | Preheat the oven to 200 C ̊ . Line a baking tray with baking paper. Spread the sweet potatoes and chickpeas out on the lined tray, drizzle with olive oil and sprinkle with salt and the ras el hanout. Toss to coat then cook for 25–30 minutes. Set aside to cool. 2 | To make the dressing, blitz all the ingredients in a blender with 50ml of the date soaking water, until smooth. If you’d like the dressing a little thinner, add a little more of the soaking water and blend again. 3 | Put all the other salad ingredients (apart from the nuts) in a serving bowl and mix together. 4 | Add the cooled sweet potatoes and chickpeas and fold through with the dressing. Scatter over the chopped nuts, to serve.

GEMMA OGSTON

Rainbow rolls MAKES 8 | PREP TIME 20 mins | EQUIPMENT Cutting board, bowl, kettle, whisk

These multi-coloured raw rolls are guaranteed to bring you joy. They are perfect for a picnic and give a little rainbow magic with all those beautiful colours

INGREDIENTS • 1 large carrot, thinly sliced • 1 yellow pepper, deseeded and thinly sliced • 1 red pepper, deseeded and thinly sliced • 1 ripe mango, diced • 1 beetroot, peeled and finely grated • 100g cooked quinoa (or brown rice) • a large bunch of mint, chopped • a large bunch of coriander, chopped • 1 tbsp of alfalfa sprouts • 8 spring roll rice paper wrappers or the spicy nutty F dipping sauce • 3 tbsp nut butter • 1 tbsp tamari • 2 tbsp maple syrup • juice of 1 lime • 1 small fresh chilli, chopped • 1.5cm piece of fresh ginger, peeled and grated

ALTERNATIVELY Use tortilla wraps instead for a yummy rainbow wrap !

DIRECTIONS 1 | Get all the veggies, quinoa and herbs prepped and ready. Boil roughly 500ml water, pour it into a shallow bowl and let it cool a little. 2 | To make the dipping sauce, combine all the ingredients in a bowl and whisk together. If it’s too thick, add a little hot water to thin it out. 3 | When ready to assemble the rolls, submerge a rice paper wrapper into the warm water for about 10–20 seconds to soften. Place it on a clean surface (not a wooden board) and gently smooth it out. Add some carrots, peppers, mango, beetroot, quinoa and a small handful of herbs and alfalfa sprouts. Fold the bottom edge of the rice paper wrapper over the filling, then gently roll it over, folding in the side to completely seal. 4 | Place on a serving plate and cover with a damp clean tea towel to keep fresh. Repeat until they all made then serve with the sauce to dip, garnished with a little extra chilli and coriander if you like.

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CI Magazine - May/June 2021

Articles inside

Finding piece of mind in an uncertain world

Why nature is your wellbeing secret weapon

4 powerful steps to increase your odds of success

Managing your post-lockdown anxiety

The art of Kintsugi