Written by Mia Barnes

When people often talk about calming themselves down, it may involve self-care activities that take a day or more. While those are quite effective, there are simple and easy techniques you can do in under five minutes. Whether you are at home or on the go, try these out. 

1. Isolate Yourself

If you feel overstimulated, escape your surroundings and self-isolate. It’s especially important for people sensitive to sensory stimuli since they may experience higher stress levels and are easily overwhelmed. Be alone for five minutes before entering that stressful environment again. 

2. Breathe

Relieve your stress by taking slow and deep breaths. You can breathe through your nose for a few counts before exhaling through your mouth. Place a hand on your chest and try to feel your heart rate slow down bit by bit. 

3. Listen to a Song

Look through your playlist and play a five-minute song to calm down. Take your pick of any song, whether a slow classical piece or a jazzy melody — what matters is that you like it. Listen through headphones to help drown out other outside noise. 

4. Quickly Meditate

Look for a quiet space where you can sit and meditate for a bit. Ask yourself if your current activity drains or energises you to gauge your energy levels. If you feel like you’re in the negative, consider making plans to boost your happiness. 

5. Rest Your Eyes

Straining your eyes, whether by leisurely scrolling through your phone or working, can add to stress. Find a seat and take some time to rest your eyes. Add a warm compress to help you relax.

6. Drink Some Water

Feeling dehydrated can lead to stress and headaches. Grab your water bottle and take a few sips. You can also set a recurring alarm to remind yourself to drink. 

7. Rub Your Temples

Rub your temples to help relieve the tension. Place two or three fingers on the side of your head, creating steady circular motions for a couple of seconds. Work a little along the hairline until you get into the middle of your forehead. 

8. Stand and Stretch

Stand up from your seat and grab your yoga mat. Some stretches can help you take your mind off whatever’s stressing you out. Start with a head roll. Then, roll your shoulders to ease out the tension before stretching each arm across your chest, one at a time. Reach high and low to stretch your back, breathing in and out as you focus on how your body feels.

9. Get Sunlight

Head out for a walk and soak in a little bit of sunlight. Higher exposure to this is associated with less perceived stress in the long run due to vitamin D. Just remember to put on a little sunscreen to protect your skin!

10. Use a Massage Ball

Give yourself a massage with a cork ball. You can add a good amount of pressure to your neck, forearms and hands as you roll it on. The calves and feet are also a good place to target if you’ve been standing for a while. 

Relieve Your Stress

Stressors come around daily, but it’s important to learn how to handle them and take care of yourself. Give yourself five minutes and do what helps you calm down. It can be the reset you need to focus up.

Tell us about yourself

I’m Kerrie-Anne Bradley, founder of workplace wellbeing programmes Pilates At Your Desk, Pilates & movement teacher, posture expert and author of Move More At Your Desk. My journey into movement began after a long time working as an economist at a desk. My body was full of aches and pains, I was anxious all the time, had low self-esteem and was quite sad on the inside. I tried pilates and it made me feel free! I didn’t get bored doing it and it felt like my body and busy mind liked this movement. Before that, I went through cycles of joining the latest fitness craze, but mostly danced when drunk on a dance floor. I really wasn’t someone who moved that much - well, intentionally… I’m a bit of a fidget lol. 

What type of movement or training do you teach or specialise in?

I specialise in Pilates, functional movement and posture, with a focus on making movement practical and accessible in everyday life - especially for people who spend a lot of time sitting. I trained with Fletcher Pilates doing their comprehensive programme about 10 years ago. I’ve since done further courses, mentorships and anatomy training. Over time I’ve moved away from teaching reformer and actually, Pilates in its strictest form. I now teach movement which is a blend of Pilates, functional, play-inspired movement, and posture education providing movement options that people can use wherever they are. 

What inspired you to pursue this path as a career or lifestyle?

Honestly, it came from feeling so much better in my body and also because I wanted to leave my job (if truth be told). What was remarkable was that when I started teaching and working with people, I realised I knew all this stuff about how people moved and why their movement patterns might be contributing to how their bodies and minds feel. It was instinct and people watching I think. I had a knack for spotting even the smallest of alignment issues. I couldn’t believe my luck.

Movement is great. It’s creative. It’s freeing. It makes you feel great, especially if you are moving from a place of good alignment. It also helps you to feel better in mind too. I also love that about it.

What are your go-to movement styles right now?

Movement that makes you feel good. Always this! I love somatic movement. I love being creative and mixing it up. 

Outside of what I teach I love walking, rebounding and cold water dips. Oh, and dancing! I love dancing. 

Do you have a personal fitness or wellness philosophy that guides your work?

Yes - movement should meet you where you are. I truly believe we don’t need to overhaul our lives to feel better.

Little, consistent moments of movement add up. It’s not about perfection or pushing through, it’s about building a supportive relationship with your body, one move at a time.

What are your favourite amp Wellbeing products, and how do you use them in your practice or classes?

I love the amp mats - fab colours and the lilac Pilates balls! Actually, I love the ankle weights too - good for desk workers to wear at the desk! I use the balls in my mat classes in person and online. My green amp mat features in all of my membership online mat classes. I love it! 

How do our tools support your workouts - at home, in the studio, or while travelling?

Ankle and hand weights add extra oomph to the moves. The Pilates ball is great for a whole manner of things i.e. extension & pelvic stability. 

Do you have any creative or unexpected ways you incorporate amp products into your routines?

Wear the ankle weights at your desk for some under the desk leg moves!! 

How do you make health and movement a consistent part of your life - especially on busy days?

I build it into my routine in tiny ways. I stretch while the kettle’s boiling, do breathwork before a meeting, and turn playtime with my daughter into movement. I also try to shift my mindset from “exercise” to “movement”—which makes it feel like something I get to do, not have to do.

What’s one non-negotiable part of your self-care or wellness routine?

Sleep, lol! 

What’s one common misconception you see in your area of expertise (e.g., yoga, Pilates, barre)?

That it’s all about the core. And yes, it includes your centre, but Pilates is really about principles. Awareness, flow, balance etc etc. 

Over time I’ve stepped beyond Pilates in its purest sense because I want to meet people where they are. Sometimes that means teaching desk moves, standing wiggles or dance breaks. Whatever works. It's about expanding your movement potential and embracing it, rather than staying wedded to - and confined to - the space of a mat or reformer. That's for me and the people who want to learn from me, anyways. 

I don’t believe movement should be stuck on a mat. You can and should move anywhere and everywhere (not when you're sleeping perhaps, lol) If the only time you move is on a mat, you probably won’t move very much. I want people to feel they can move anywhere. Especially while they work.

I’m changing my brand actually from Pilates At Your Desk to Move At Your Desk. It's where I am at now and I think it's more accessible. 

What advice would you give someone just starting out or returning to movement?

Start small and stay consistent. You don’t need a full hour or anything fancy. Even a few mindful minutes is credit in your movement bank. Be kind to yourself and celebrate what your body can do.

Share a simple tip, technique, or mindset shift that could help someone feel more confident in their fitness journey.

Reframe movement as an act of self-kindness rather than punishment or pressure. Instead of asking “Did I do enough?”, try asking “How do I feel now?” That simple shift creates a more compassionate and sustainable relationship with movement.

Where can our readers find you (studio, socials, website)?

You can find me at @pilatesatyourdesk on Instagram, and on my website.

With summer just around the corner, it’s the perfect time to reset your routine and refocus your goals. Whether you’re training at home, on the move, or heading outside, the right resistance band can completely transform how you move.

At Amp, we’ve designed different options to suit your needs, and choosing the right one can sometimes be difficult. So to make it easier for you, we’re going to discuss the difference between our silicone latex or fabric resistance bands. That way you can decide which is best for you and suited to your summer work out. 

Why Silicone?

Silicone resistance bands are a premium option, designed to deliver smooth, skin-friendly, no-fuss performance.

Hypoallergenic & Latex-Free: Safe for sensitive skin and allergy-prone users.

Non-Slip Grip: Stays in place during every move, especially glutes and legs.

Ultra Durable: More resistant to UV, moisture, heat, and wear. Great for outdoor or high-intensity workouts.

Smooth Texture: Soft, flexible feel without the stickiness of latex.

Odour Resistant: Won’t trap sweat or develop that gym bag smell.

Best for: outdoor training, high-sweat sessions, users with allergies, or anyone who wants a seamless, fuss-free feel.

Why Fabric?

Fabric resistance bands are known for their comfort, durability, and style—making them a popular choice for lower-body workouts and home fitness.

Comfortable on Skin: Wider and softer than latex or silicone, they won’t dig in or pinch during glute bridges or squats.

Stay Put: The fabric texture grips your clothing, reducing rolling or sliding, especially during dynamic movements.

Durable and Strong: Great for heavy resistance workouts like hip thrusts, lunges, and banded squats.

Stylish and Washable: Often available in cute colours or prints, and easy to throw in the wash if they get sweaty.

Best for: glute/leg days, static holds, and anyone who prefers a plush feel and heavier tension.

Why Latex?

Latex resistance bands are lightweight, stretchy, and widely used - for good reason.

High Elasticity: Delivers a broad resistance range, ideal for flexibility, mobility, and rehab work.

Lightweight & Portable: Super compact and easy to stash in your bag or suitcase.

Affordable: Typically more budget-friendly—great if you’re just getting started.

Widely Available: Comes in lots of styles: flat bands, tubes, loops, and more.

Best for: rehab, gentle stretching, budget-conscious beginners, or those who want maximum stretch in a small package.

Why Add Resistance Bands to Your Summer Workouts?

No matter which material you choose, resistance bands are a smart way to level up your movement, without heavy equipment or a gym.

Compact and portable: Perfect for holidays, home workouts, or park sessions.

Boost strength and control: Add intensity to glutes, arms, core, and legs.

Versatile: Use them in yoga, Pilates, mobility work, or strength training.

Progressive: Choose different levels of resistance to match your energy and fitness level.

Whether you’re travelling, training outdoors, or squeezing in quick sessions at home, resistance bands help you stay consistent, without compromise.

So… Which Should You Choose?

If you want a smooth, skin-friendly, non-slip band that can handle heat, sweat, and serious sessions: go silicone.

If you’re looking for a lightweight, super-stretchy, and affordable option for stretching or rehab: latex might be for you.

If you prefer a soft, supportive band that stays put during glute bridges and leg day workouts and love a plush feel: fabric could be your match.

All three have their strengths. The best choice depends on your movement style, skin sensitivity, and how you like to train.

Ready to Feel the Burn (In a Good Way)?

Wherever this summer takes you, Amp’s resistance bands are designed to move with you.

Choose your match, silicone, fabric or latex, and make resistance your secret weapon.

Strength is in the stretch.

Shop now.

For years, yoga and Pilates have been seen as female-dominated practices. But that’s starting to change. More men are stepping onto the mat and discovering the surprising benefits these disciplines offer.

The truth is, yoga and Pilates aren’t just about flexibility or quiet reflection (though those are great too). They help to build real, functional strength, help prevent injury, reduce stress, and support better posture and mobility. No matter your gender or experience level, the benefits are undeniable.

So why the hesitation? For many men, outdated stereotypes still linger. There’s a common belief that these practices are for women, or that you need to be bendy to even begin. But none of that holds up. In reality, these are practices for everybody and promote mindfulness, awareness, and the ability to process how you feel internally.

The numbers still show a gender gap (in the UK, around 87% of yoga practitioners are women), but that’s beginning to shift. More men are realising that intentional movement can improve performance in other areas of life, including sports, sleep, or mental health.

If you’ve been curious, consider this your nudge. Whether you’re looking to ease tight muscles, manage stress, or try something new… Step onto the mat. From calm to challenge, yoga and Pilates offer something powerful.

The Benefits of Yoga and Pilates for Men

Yoga and Pilates offer a wealth of benefits that make them ideal additions to any man’s fitness and wellbeing routine:

1. Builds Strength and Muscle Control

Yoga and Pilates are both brilliant for building strength. Yoga uses your bodyweight to challenge major muscle groups with poses like Warrior, Chair, and Chaturanga (a kind of slow-motion push-up). Pilates, on the other hand, focuses on controlled, low-impact movements that target your deep core muscles, benefitting posture, stability, and injury prevention. It’s sneaky-strong work that leaves you feeling powerful, not punished. 

2. Increases Flexibility and Range of Motion

Tight hamstrings, stiff hips, and aching shoulders are common issues for a lot of men, especially if you’re into weightlifting, cycling, or spend hours at a desk. Yoga and Pilates are both great for undoing that tension. They help loosen up those sticky spots, improve your range of motion, and keep your joints happy. Over time, you’ll move more freely and with way less risk of pulling something when you least expect it.

3. Reduces Stress and Boosts Mental Focus

Yoga and Pilates are both excellent ways to hit pause and recalibrate. They combine movement with breathwork to regulate your nervous system, lower cortisol levels, and help you feel more grounded. Whether you’re dealing with a busy mind, work stress, or just need some headspace, these practices can help you focus better and stay calm under pressure.

4. Improves Sexual Health

Yes, you read that right. Yoga and Pilates can boost your sex life. These practices improve circulation, balance hormones, and reduce stress, all of which support sexual wellbeing. They also enhance body awareness and help build pelvic floor strength, which plays a key role in performance and stamina.

5. Enhances Athletic Performance

Many top athletes incorporate yoga and Pilates into their routines. These practices improve balance, coordination, flexibility, and focus, which are all essential for athletic performance. They also help you recover faster and stay injury-free, which means more time doing what you love. From LeBron James to Tom Brady, plenty of elite athletes credit yoga and Pilates with keeping them at the top of their game.

6. Helps with Injury Recovery and Prevention

Pilates is often used in rehab settings, and both practices are low-impact ways to strengthen without overloading the joints. They improve muscular balance, which is key for preventing common injuries in men, especially those related to sports or weightlifting.

7. Improves Sleep

Yoga and Pilates help calm the nervous system, lower stress levels, and reduce muscle tension, all of which set you up for deeper, more restful sleep. Even just 10–20 minutes of gentle movement in the evening can help you wind down, clear your mind, and signal to your body that it’s time to rest. Think of it as a physical and mental switch-off, without the screen time.

What Should Men Wear?

This is easily one of the most common questions men have when trying yoga or Pilates for the first time and good news - it’s a simple fix:

Fitted, breathable clothing: Think a T-shirt or tank and shorts or leggings that move with you. You want to avoid anything too baggy that might get in the way or ride up mid-pose.

Supportive underwear: Trust us, it matters. Comfort equals confidence.

Barefoot for yoga, grip socks for Pilates: No shoes needed. You’ll want to feel grounded and stable, especially during balance work.

Basically, wear what you’d wear to the gym just make sure it stretches and stays put.

Whether you’re looking to build strength, boost focus, or just feel better in your body, yoga and Pilates offer something powerful. It’s not about being the most flexible in the room, it’s about showing up for yourself, moving with intention, and creating space to feel good. 

Words from Jen McGregor, Yoga and Breathwork Instructor

"As a yoga instructor, it’s incredibly inspiring to witness the transformation that happens when men fully embrace yoga. In a space traditionally seen as female dominated, our men’s only class (Broga) breaks the mould a little. 

"Watching these guys gain flexibility, build strength, and cultivate mindfulness is powerful, but what’s even more rewarding is seeing how our practice brings release and FUN!

Yoga helps reduce stress, improve posture, prevent injuries, and boost mental health, benefits that are especially crucial in today’s whirlwind world. This goodness and these benefits should be and are available to us all, no matter what gender.

This men’s class isn’t just about stretching; it’s about showing up, letting go of ego, and building a community. Flowing with these fabulous guys each week fills my heart beyond measure."

The images from this blog are from Jen McGregor's broga and mixed yoga sessions.

Ready to start? 

Our men’s mats and Pilates equipment is designed to support every stretch, every breath, and every goal. Shop now and get him excited to move, because wellbeing starts here.

1. ⁠Butterfly Pose (Baddha Konasana)

2.⁠ ⁠Cat-Cow Stretch (Marjaryasana-Bitilasana)

3.⁠ ⁠Child’s Pose (Balasana)

4.⁠ ⁠Legs Up the Wall (Viparita Karani)

5.⁠ ⁠Savasana (Final Resting Pose)

Written by Mia Barnes

Fitness trends in 2025 are about making mindful choices that benefit your health and the planet. From sustainable workout gear to eco-conscious fitness, it’s easier than ever to prioritise wellness while being kind to the environment. Here are some trends you’ll want to try this year! 

1. Sustainable Workout Gear 

In 2025, sustainable workout gear is a movement. Gone are the days of fast fashion dominating the fitness world. Now, you can work out in style while supporting brands prioritising the planet. Look for clothing made from organic cotton, recycled polyester, or fitness equipment made from plant-based materials like bamboo, cork and natural rubber - such as our yoga mats.

When shopping for new activewear, choose pieces made with eco-friendly materials or brands that use sustainable manufacturing practices. Your workout gear can be both functional and environmentally conscious. 

2. Outdoor Workouts

Take your workout outside and connect with nature. Outdoor fitness is gaining popularity as people seek fresh air, beautiful scenery and the benefits of a natural environment. Whether you opt for a morning jog through the park, an outdoor yoga session, or a weekend hike, exercising outdoors helps clear your mind and boost your mood. 

Fresh air improves lung capacity, the sun boosts vitamin D levels and being surrounded by nature reduces stress. Plus, outdoor workouts often require little to no equipment, making them an eco-friendly solution. 

Find a local park or nature trail and swap your usual indoor workout for a change of scenery. Outdoor workouts will also help you build the strength you need for daily activities. You’ll feel refreshed and energized, all while embracing the great outdoors. 

3. Eco-Friendly Wellness Products 

Sustainable wellness products are all the rage in 2025, and for good reason! These products, from bamboo yoga mats to reusable water bottles, help reduce waste while enhancing your fitness routine. By choosing eco-conscious gear, you improve your workouts and positively impact the environment. 

These products are durable, made from renewable resources and often free from harmful chemicals. Plus, they help reduce overall plastic use, making your fitness journey even more eco-friendly. 

Consider swapping out single-use plastic items for reusable alternatives, like a stainless steel water bottle or a sustainable yoga mat made from natural rubber or cork. 

4. Plant-Based Fitness Nutrition 

In 2025, plant-based nutrition is becoming a key part of many fitness routines. Plant-based diets provide the energy and nutrients your body needs to fuel workouts and recover faster, all while supporting a sustainable lifestyle. More athletes are turning to plant-based foods for their high nutrient density and eco-friendly impact on the planet.

Plant-based foods are rich in fiber, antioxidants and essential vitamins that improve digestion and promote muscle recovery. They also have a lower carbon footprint compared to animal-based products, making them a win for both your health and the environment. 

Incorporate plant-based proteins like lentils, quinoa, chickpeas and tofu into your meals to fuel your workouts. Try swapping dairy or meat for plant-based alternatives to reduce environmental impact while boosting performance. 

5. Mindfulness and Recovery

Fitness trends in 2025 are about taking the time to rest and recover mindfully as much as it is about pushing your body to its limits. Remember, rest is essential for muscle recovery. Mindfulness practices like yoga, meditation and breathwork are becoming key components of fitness routines. These practices help reduce stress, improve flexibility and enhance mental clarity, making them perfect for recovery after a tough workout. 

Mindfulness helps lower cortisol levels, promotes better sleep and can even reduce the risk of injury by helping you tune into your body’s needs. Plus, it enhances overall well-being, supporting both mental and physical health. 

After your workout, take a few minutes to meditate, do some light stretching, or practice deep breathing. These simple practices can help you relax, recover and stay balanced in and out of the gym. Find out more in our meditation blog here, and download your 7 minute body scan to get started.

Transform Your Fitness Routine This Year

As you embrace these eco-friendly fitness trends in 2025, remember that every small change counts. Whether swapping out your workout gear for sustainable options, taking your fitness outdoors, or fueling your body with plant-based foods, you positively impact your health and the planet. Start today — get fit, stay green and create a balanced, mindful approach to your fitness routine that supports you and the world around you.