1. Essential Half Zip: The Essential Half Zip is a versatile and stylish piece that provides warmth and comfort during your travels. Its sleek design and high-quality fabric make it a perfect choice for layering.
   

2. Essential 8" Shorts: For those who prefer a sporty and casual look, the Essential 8" Shorts are a must-have. These shorts offer both style and comfort, allowing you to move freely while looking effortlessly cool.
   
   

3. Stainless Steel Water Bottle: Staying hydrated is crucial during travel, and Windsorbauders's Stainless Steel Water Bottle is the perfect companion. With its sleek design and durable construction, it keeps your drinks cold or hot while reducing single-use plastic waste.
   
   

4. Eco Essentials Backpack in Black: Stay organised and stylish with the Eco Essentials Backpack in Black. This spacious backpack provides ample room for your travel essentials and features a sleek design that complements any outfit.
   
   

5. Men's Uptown Pant in Khaki: For a refined and polished look, opt for the Men's Uptown Pant in Khaki. These versatile pants offer a tailored fit and can be easily dressed up or down, making them perfect for travel.
   

6. Essential Tee in Ivory White: a classic wardrobe staple that effortlessly combines comfort and style. Its soft fabric and timeless design make it a go-to piece for any travel outfit.
   
   

7. Men's Jet Black Hoodie: A comfortable and cozy hoodie is a travel essential, and the Men's Jet Black Hoodie ticks all the boxes. With its relaxed fit and premium quality, it's perfect for staying warm during long flights.
   
   

8. Sport Socks in White: Don't overlook the importance of comfortable socks while traveling. Sport Socks in White provide cushioning and support, ensuring your feet stay happy throughout your journey.

9. Venice Crew in French Blue: For a pop of colour, the Venice Crew in French Blue is an excellent choice. This stylish crew neck sweatshirt offers both comfort and style, making it an essential piece for airport fashion.
   
   

10. The Jogger in Earth Green: Stay on-trend with the Earth Green Jogger. With its relaxed fit and versatile design, this jogger combines style and comfort, allowing you to move freely while looking effortlessly cool.
    
    

11. The Zip Hoodie: The Zip Hoodie is a classic piece that never goes out of style. With its functional design and comfortable fabric, it's an ideal layering piece for your airport outfits.
    
    

12. The Tee in Earth Green: Complete your travel wardrobe with the versatile and stylish Earth Green Tee. Whether you wear it alone or layer it with other pieces, this tee offers both comfort and a touch of sophistication.
    
    

Elevate your airport fashion game with these 12 must-have pieces from Windsorbauders. From comfortable essentials like hoodies and tees to stylish accessories like backpacks and water bottles, these items combine comfort, functionality, and fashion. By incorporating these pieces into your travel wardrobe, you'll effortlessly stay on-trend while feeling comfortable throughout your journey.

We were blown away by the response receiving almost 1,000 applications from so many amazing people. Windsorbauders is lucky enough to have the largest health, wellness and fitness community on the island of Ireland so when reading the answers as part of the application process, it really does give you a sense of the mood of the nation and where people's fears, concerns, obstacles, hopes and dreams are at.

Our community is predominantly 25-40 year olds but there is a wider spectrum and the applications to The Crew ranged from 18-55 years old. These are the 4 main themes that came out of hundreds and hundreds of applications:

(1) LONELINESS

The vast, vast majority of people mentioned being lonely. Regardless of age, demographic or gender, this was the major theme of the applications. This is a trend that is now prevalent across most of the world. Technology as well as other factors have isolated us. (read our other blog here which goes deeper into these trends)

(2) COVID RUT

A huge number of people mentioned being in a rut since Covid that they can't break out of. We had to stay at home for so long that now people feel like their default position is to do nothing. JOMO has been a trend for some time but this rut feels like something that is the complete opposite and that has really affected people's physical and mental health.

(3) IRISH/AGE BLOCKERS

Part Irish culture issue/part stage of life issue, people mentioned finding it particularly difficult to meet new friends or like-minded people. Making new friends and finding your tribe is a major blocker for people in their 30s in Ireland.

(4) HELP

People are desperate for help. They acknowledge they are surrounded by amazing friends and family but they still don't know where to go to get support for some of the most difficult parts of life.

Read more about these trends in our latest blog post here.

Stay up to date on all things The Crew by watching the latest video update here.

Loneliness was one of the major themes coming out of the applications. This is backed up by recent research published by the European Commission. A massive 13.7% of Irish people said they feel alone most or all of the time. This makes Ireland now the loneliest country in Europe. That’s tough to read but when you think of the knock on health effects of loneliness then it is even more devastating. The World Health Organisation has identified loneliness as our biggest health threat and the health risks are startling.

According to the National Institute on Aging,  the health risks of prolonged isolation are equivalent to smoking 15 cigarettes a day. Social isolation and loneliness have even been estimated to shorten a person’s life span by as many as 15 years. People who are socially isolated or lonely are more likely to be admitted to nursing homes and the emergency room. According to the Health Resources and Services Administration, people who are lonely may get too little exercise and often don’t sleep well, which can increase the risk of stroke (by 32%), heart disease (by 29%), mental health disorders (by 26%) and premature mortality (by 26%), as well as other serious conditions. The University of California San Francisco found that being alone most of the time may contribute to a decline in the ability to perform everyday tasks. 59% were more likely to find daily tasks such as climbing stairs or walking more difficult.

Losing social connections and an authentic community around you has a significant effect on your health, particularly in later life. And the trends aren’t going in the right direction in society. According to a YouGov Friendship Study from 2021, 50% of adults say they have friends but none they consider close. 7% of adults say they do not have anyone who they could call a friend. There are so many factors affecting this, changing family dynamics, housing issues in the developed world and technology addiction are all loosening our ties to those people who should be close in our lives. There are no quick fixes but community initiatives need to be at the forefront for long term preventative health measures for all of us.

We will go into much more detail later in this programme on how to develop detailed plans but short version solutions for now are: get outdoors, being physically active, having a hobby or project, connecting with others in person on a regular basis, connecting with others on a shared passion (can be online).

Stay up to date on all things The Crew by watching the latest video update here.

1. Fitness and Cardiovascular Health: Tennis is a high-energy sport that helps improve cardiovascular health and overall fitness. To maximize your performance on the court, gear up with the Adaptive 1/2 Zip in Striker White for women or the Celero Tee in Pine Green or White for men. These lightweight and breathable tops will keep you comfortable and stylish throughout your matches.

2. Strength and Agility: Playing tennis requires strength, agility, and quick reflexes. The Celero Shorts in Jet Black for women and Celero Shorts in Jet Black or Pine Green for men provide optimal comfort and freedom of movement. These shorts are designed to enhance your agility on the court and allow you to perform at your best.

3. Community and Social Interaction: Tennis is a social sport that allows you to connect with others who share the same passion. Dublin is home to vibrant tennis communities. Consider joining a club or participating in local tournaments to meet fellow tennis enthusiasts. Dress the part with the stylish Ribbed Crop Vest in Orbit for women or the Celero Vest in White for men, and showcase your love for the game.

4. Mental Focus and Concentration: Tennis requires mental focus, strategy, and concentration. Stay cool and collected during intense matches with the Session Long Line Bra in Orbit for women or the Celero Hooded Long Sleeve in Pine Green for men. These garments provide the support and comfort you need while allowing you to maintain your focus on the court.

5. Stress Relief and Well-being: Engaging in physical activity, such as tennis, is a great way to relieve stress and improve overall well-being. Stay hydrated during your matches with the 750ml Black Water Bottle, and protect yourself from the sun with the Mesh Rec Running Cap in Striker White or Black. These accessories are essential for a comfortable and enjoyable tennis experience.

Tennis offers a range of benefits, from improved fitness and strength to enhanced mental focus and social interaction. With the right gear, such as the Tenniscore collection, you can elevate your game and fully embrace the joy of playing tennis. So, grab your racket, hit the court, and experience the incredible rewards that tennis has to offer.

Whether you're conquering mountains, walking along coastal cliffs, or wandering through mystical landscapes, Our selection of apparel and accessories will keep you stylish and ready for any adventure. Let's lace up our hiking boots and discover the wonders awaiting us!

1. WICKLOW WAY - WHERE ADVENTURE MEETS SERENITY

Embark on a mountain lover's paradise with the Wicklow Way, Ireland's oldest long-distance hiking trail. Slip into the stylish Kin Breaker in Wild Raspberry or the comfortable Kin Active Crop Tank in Black for a fashionable hike. Feel the freedom of movement in the versatile Celero Legging in Jet Black, and don't forget to top it off with the reliable Celero Jacket in Jet Black.

As you conquer rolling hills and ancient forests, capture Instagram-worthy shots of the iconic Lough Tay, lovingly referred to as the "Guinness Lake." Our community team are regularly hosting events up this neck of the woods so if you ever want to join a friendly, fun and enthusiastic bunch then check out the latest event calendar here.

You will find all the practical information you need to prepare for this hike here.

2. HOWTH CLIFF WALK - COASTAL BLISS AND SCENIC SURPRISES

Gear up for a coastal hiking adventure on the Howth Cliff Walk. Choose some of our versatile shorts or leggings paired with a comfortable t-shirt. Stay cozy in the lightweight and stylish Celero Tee in White and embrace the unpredictable weather with the Hoodie in Obsidian.

As you explore the stunning cliffs, let our shorts provide maximum comfort and flexibility. Don't forget to take in the breathtaking views of the sea and keep an eye out for playful seals and diving seabirds. After the hike, reward yourself with delicious treats from Howth Market - nothing like that smug feeling after a hike with a coffee in hand with your mates!

You will find all the practical information needed to navigate the Cliff Walk here. 

3. GLENDALOUGH - MYSTICAL BEAUTY AND TRANQUILITY

Unleash your inner adventurer and immerse yourself in the magical trails of Glendalough. Slip into the vibrant and confident Relentless Vest in Orbit + Empower Pink. Pair it with the comfortable Relentless 8" Bike Shorts in Black for ultimate comfort. Don't forget to bring along the Mesh Rec Running Cap in Striker White or Black to shield yourself from the sun.

As you wander amidst shimmering lakes and ancient ruins, capture the serene atmosphere that has inspired poets throughout the ages. With our stylish collections, you can channel your wanderlust in style. But even without, Glendalough is a magical place with multiple trails for all experience levels and ages.

You will find all the practical information needed to navigate the trails here. 

Remember, the beauty of the outdoors is waiting to be explored, and with the right gear, you can embark on countless unforgettable journeys. So, grab your favourite Windsorbauders pieces, gather your hiking buddies, and let the next adventure begin.

1. BREATHTAKING BEAUTY AT THE BEARA PENINSULA

Get ready for an extraordinary hiking experience at the Beara Peninsula in Cork. Step out in style with vibrant and trendy activewear like the Kin Breaker in Wild Raspberry and the Kin Active Crop Tank in Black. Embrace the adventure in the versatile Celero Legging in Jet Black, providing both comfort and flexibility. Don't forget to bring along a stainless steel water bottle to stay hydrated along the way. As you traverse the stunning cliffs and coastal paths, be prepared to witness breathtaking beauty that will leave you in awe.

For some practical information on the locations and lengths of popular trails click here.

2. EXPLORING THE MAJESTIC GOUGANE BARRA

Discover the wonders of Gougane Barra in Cork in all its magical glory! Start your hike in comfortable shorts or leggings paired with a trendy t-shirt. Layer up with a zip hoodie providing warmth during cooler weather. Don't forget to bring a belt bag to keep your essentials close at hand. As you immerse yourself in the serene atmosphere and behold the tranquil lake surrounded by lush greenery, you'll realise why Gougane Barra is a hidden gem worth exploring. Not many people talk about this place but it is very very special. Cork people really don’t like sharing.

For local info and how to get there, get around and plan a route, follow the info here.

3. THE MAGIC OF THE MIZEN PENINSULA

Uncover the magic of the Mizen Peninsula in Cork, while staying stylish and comfortable in fashionable activewear from your favourite Windsorbauders (hello!!). Choose shorts and a tee for a sporty and trendy hiking ensemble. Layer up with a jacket to stay warm and protected from the elements. Complete your look with a running cap to shield yourself from the sun. As you hike through rugged cliffs and immerse yourself in breathtaking coastal scenery, you'll feel confident and ready for any adventure.

For Women:

1. Tops:

• Kin Active Crop Tank in Wild Raspberry: Stay cool and stylish with this vibrant crop tank.
• Celero Tee in White: Opt for a lightweight and breathable tee to keep you comfortable throughout the hike.

2. Bottoms:

• Celero Legging in Jet Black: These versatile leggings provide both comfort and flexibility for any terrain.
• Relentless Bike Shorts: Experience ultimate freedom of movement with these reliable shorts.

3. Outerwear:

• Celero Jacket in Jet Black: Stay protected from the elements with this lightweight and durable jacket.
• Relentless Vest in Orbit + Empower Pink: Layer up with this vibrant vest for added warmth and style.

4. Accessories:

• Mesh Rec Running Cap in Striker White + Black: Shield yourself from the sun and stay cool with these stylish caps.
• 750ml Stainless Steel Water Bottle: Stay hydrated on your hike with this durable water bottle.

For Men:

1. Tops:

• Venice Active Tee in French Blue + Fern Green: Choose these moisture-wicking tees for ultimate comfort and breathability.
• Relentless Tee in Black: Stay stylish and comfortable with this versatile tee.

2. Bottoms:

• Venice 2-in-1 Shorts in Orbit: Experience the perfect blend of comfort and functionality with these shorts.
• Essential 8" Shorts in Black: Opt for these classic shorts for a comfortable and stylish hiking experience.

3. Outerwear:

• Kin Jacket in Obsidian: Give off relaxed streetwear and 90's vibes with this jacket.
• Dynamic Zip Hoodie in Obsidian: Layer up with this hoodie with soft, scuba feel cotton fabric, plus tailored panels at the sleeves and hem.

4. Accessories:

• Mesh Rec Running Cap in Striker White + Black: Stay cool and protected under the sun with these stylish caps.
• Go Far Belt Bag: Keep your essentials within reach with this convenient belt bag.

Remember, proper attire and gear are key to a successful hiking trip. With our selection of tops, bottoms, and accessories, you'll be well-prepared for any adventure that comes your way. Get ready to hit the trails and embrace the beauty of nature with confidence and style.

For Women:

1. Celero Bra: Experience ultimate support and comfort with our Celero Bra. Available in Jet Black, Obsidian, or Party Plum, this sports bra offers a perfect fit and keeps you feeling secure mile after mile.

2. Celero Legging: Stay cool and flexible with our Celero Legging. Crafted with moisture-wicking fabric, these leggings come in Jet Black, Obsidian, or Party Plum, ensuring you look stylish while maximizing performance.

3. Celero Tee: Beat the summer heat in our lightweight and breathable Celero Tee. Available in White, Earth Blue, or Party Plum, this tee keeps you comfortable and stylish throughout your run.

4. Celero Vest: Add a layer of style to your summer runs with our Celero Vest. Choose from a range of colors, including White, Earth Blue, or Party Plum, and enjoy the lightweight and moisture-wicking properties that make it perfect for warmer weather.

For Men:

5. Celero Tee: Stay cool and comfortable in our Celero Tee. Available in Jet Black, Pine Green, or White, this tee offers a sleek and athletic look while providing excellent breathability.

6. Celero Vest: Take your runs to the next level with our Celero Vest. Available in Jet Black, Earth Blue, or White, this vest offers a lightweight and stylish option to keep you motivated during those intense summer workouts.

7. Celero Shorts: Embrace the summer vibes with our Celero Shorts. Available in Jet Black or Pine Green, these shorts offer a perfect blend of comfort and style, allowing you to run with ease and confidence.

Accessories:

8. Mesh Rec Running Cap (Jet Black or Striker White): Complete your summer running look with our Mesh Rec Running Cap. Designed to keep the sun out of your eyes and provide ventilation, this cap is a practical and stylish accessory for your outdoor runs.

With our top-notch running gear, you'll stay cool, comfortable, and stylish all summer long. So, grab your mates, lace up your shoes, hit the pavement, and make the most of your runs with the perfect running attire from our collection.

1. Look 1: Relentless 8" Bike Short, Kinney Crew, Sport Socks For a sporty and streamlined look, start with the Relentless 8" Bike Short, paired with a comfortable Kinney Crew t-shirt. Complete the ensemble with a pair of sport socks for added comfort and style. This outfit is perfect for those who prioritise mobility and functionality.
   

2. Look 2: Ribbed Crop Vest, Snap Joggers, No Shade Cap If you prefer a more casual and trendy outfit, try the Ribbed Crop Vest matched with the Snap Joggers. Layer it up with a cozy hoodie or jacket, and top off the look with a stylish No Shade Cap. This outfit is perfect for those who want to make a fashion statement while staying comfortable.
   

3. Look 3: Side Snap Crop Hoodie, Snap Joggers For a sporty and effortlessly chic outfit, go for the Side Snap Crop Hoodie paired with the Snap Joggers. The side snap detail adds a touch of style, and the joggers provide ultimate comfort during your long-haul flight. This outfit is perfect for those who want to stay cozy without sacrificing style.
   

4. Look 4: Aurora Legging, Venice Zip Hoodie, Kinney Tee, Sport Socks If you're looking for a versatile outfit that can take you from the plane to exploring your destination, opt for the Aurora Legging paired with a Venice Zip Hoodie and a Kinney Tee. Complete the look with sport socks for that extra dose of comfort. This outfit offers a perfect blend of style, comfort, and practicality.
   

5. Look 5: Snap Collar Sweatshirt, Snap Joggers, Belt Bag, Scrunchie For a trendy and functional ensemble, try the Snap Collar Sweatshirt combined with the Snap Joggers. Add a belt bag to keep your essentials close at hand and a scrunchie to elevate your hairstyle. This outfit is perfect for those who want to stay organised and stylish during their long-haul flights.
   

6. Look 6: Kinney Hoodie, Relentless 8" Bike Short If you prefer a laid-back yet stylish look, go for the Kinney Hoodie paired with the Relentless 8" Bike Short. This combination offers a balance between comfort and fashion. You can also accessorise with sunglasses or a baseball cap for a touch of personal style.
   

7. Look 7: The Jogger, The Crop Tee, The Women's Full Zip Hoodie For a classic athleisure outfit that never goes out of style, try The Jogger with The Crop Tee and The Women's Full Zip Hoodie. This ensemble provides a relaxed and trendy look, perfect for a long-haul flight. You can easily mix and match these wardrobe staples with other pieces for different looks throughout your trip.
   

Long-haul flights no longer mean sacrificing style for comfort. With these seven athleisure outfit ideas, you can travel in style without compromising on comfort. Whether you prefer a sporty, casual, or chic look, there's an outfit to suit your personal style.

So, the next time you embark on a long-haul adventure, make sure to pack some trendy athleisure outfits to keep you looking fashionable and feeling cozy from takeoff to landing.

Since we started Windsorbauders in 2017, our burning passion has been to Make Life Richer. Doing everything we could to build a community around this passion and encouraging as many people as possible to socialise around exercise. Because an active and connected life is a richer life. Cultural trends in Ireland + UK were changing and we knew, from experiences living overseas, that these changes in lifestyle could have massive impacts on people’s lives. So, we set up Windsorbauders (yes, a weird name) and made it our mission to spread our passion as much as we could.

Make Life Richer is not a slogan or a demand, it's not about finding yourself or seeking perfection and it's different for all of us. Make Life Richer means living a full life. It means trying new things, persisting with things, creating new versions of your life constantly. It means believing in something bigger than yourself and most importantly, having a positive impact on the communities you are part of. Rich in health, happiness, experiences, friendship, community - it is the passion we live for. Because a richer life is a better life.

We have used this as our guiding light over the last few years. It informs who we partner with, what products we design and what events we host. We have hosted over 300 events since 2017 and are proud to work with many partners who do incredible things for their communities. If you’re encouraging people to socialise around exercise, we’re in! And a lot has changed since 3 guys started Windsorbauders to a community of over 600,000 people. Trends change, topics change, people change. Luckily, physical and mental health are much more to the forefront in people’s lives now. However, feelings of loneliness and obesity are on the rise so we all must do more to help others and have a positive impact on our communities.

The key to it all is taking the first step and believing in something bigger than yourself. Make Life Richer is an invitation. At a time when people are expressing to us that they feel more isolated than ever, we thought it was time to turn up the volume. So, we decided to take our one true passion, print it as BIG as we bloody could and put it on the back of our latest capsule launch. It’s time to stand up, reach out to others and shout: MAKE LIFE RICHER!

THE MAKE LIFE RICHER CAPSULE

Hyrox is a unique event that combines functional fitness exercises with running, testing your strength, endurance, and agility in a fun and challenging multi-stage competition. The eight workout stations in Hyrox typically include rowing, burpees, sandbag carries, sled pushes, wall balls, air bike, farmers carry, and kettlebell swings. Each station is timed, and athletes must complete a set number of repetitions before moving on to the next station. Between each station, athletes must complete a 1-kilometer run, adding an additional element of cardio and endurance to the competition.

Hyrox is open to athletes of all levels, from beginners to seasoned fitness professionals. That’s why we’re really taking notice of it now at Team G+C. The competition is held all around the world, and there are separate categories for men and women, as well as masters and teens. Very cool to see a new event and training activity popping up that’s bringing people together and making things more accessible for everyone.

But it's not just about the competition - Hyrox events are known for their supportive and community-focused atmosphere. Athletes cheer each other on and push themselves to new heights, creating a sense of camaraderie and shared achievement. What it’s all about!

To help you prepare for your first Hyrox event, we recommend these 5 G+C products for training and competing in:

WOMEN:

• Relentless Tee or Vest
• Relentless Shorts
• Session Longline Bra
• Essential Pullover
• Relentless 1/4 Zip
  
  

• Relentless Shorts
• Relentless Tee
• Essential Pullover
• In Motion Jogger
• Relentless 1/4 Zip
  
  

• Eco Essentials Backpack in Black
• Sport Socks

If you're looking to take your fitness to the next level, sign up for Hyrox today and experience the thrill and excitement of this unique competition. Hyrox is coming to Dublin for the very first time in October 2023.

Sea swimming is an excellent form of low-impact cardiovascular exercise that can improve your overall fitness, boost your mood, and enhance your immune system. Swimming in cold water has been shown to release endorphins and increase blood circulation, which can help to reduce inflammation, boost your energy levels, and even alleviate symptoms of depression and anxiety. Unfortunately, it’s not convenient for many of us to go sea swimming regularly because of where we live or work or other commitments. But many of the same benefits can be gained by taking cold showers or investing in a portable ice bath. Dunking in a bath in your back garden might not be as scenic but you’re getting all the health benefits.

In addition to its physical benefits, sea swimming is also a great way to connect with nature and enjoy the beauty of the great outdoors. There's something truly invigorating about plunging into the cool, salty water of the ocean and feeling the sun on your skin as you swim. Last but not least, sea swimming will almost always mean catching up with other people. Sea swimming community groups are some of the most passionate, supportive and welcoming and they are popping up all over the place. Here is a list of some of our favourites:

Snamhaí Sasta

Rise and Swim Cork

Dublin Dolphins

Saunas, on the other hand, offer a different set of benefits. Regular sauna sessions can help to improve your cardiovascular health, increase circulation, and detoxify your body by flushing out harmful toxins through sweat. Saunas can also help to reduce stress and promote relaxation, which is essential for both your physical and mental well-being.

In addition, saunas have been shown to have anti-inflammatory effects, which can help to alleviate symptoms of chronic pain, arthritis, and other inflammatory conditions. And because saunas can help to boost your immune system, they can also help to prevent and fight off infections and illnesses.

Mobile saunas have been popping up all over the place in Ireland in the last few years. Fad Saoil Saunas were probably the first to establish a name for themselves and have located right next to Greystones beach and in Galway. Saltee Sauna in Wexford and Hot Pod Sauna in various locations in Waterford are also amazing spots. Having these sauna locations pop up right next to popular sea swimming areas has made this so much easier for so many people.

We at G+C have tried to incorporate this into our event plans as much as we can as we know the massive health benefits. Check out our events page here for the latest line up. Meeting new people, having a dip and then chats in a sauna - what’s not to love!

If you're looking for a way to improve your overall health and well-being, consider adding sea swimming and sauna sessions to your routine. These practices offer a range of physical and mental benefits that can help you feel your best. So why not give them a try and see how they can benefit you?

During sleep, our bodies release hormones that regulate our appetite, help to build muscle, and repair tissues. A lack of sleep can disrupt these hormones, leading to an increase in appetite, a decrease in muscle mass, and slower recovery times. Also, poor sleep has been associated with a higher risk of obesity, diabetes, and heart disease.

Mental health-wise, sleep is also crucial for regulating our moods and emotions. The lack of sleep can cause irritability, anxiety, and depression, making it harder to cope with stress and difficult situations. Getting enough restful sleep can help us feel more relaxed, focused, and productive. We discussed these topics and much more at our +Pause event in London last year to celebrate World Mental Health Day, learning so much about the connection between mindfulness, mental health and sleep.

Knowing how important this issue is, Niall Horan was keen to contribute to the event. Check out his guided sleep narration here and you will be fast asleep before you know it.

So, what can you do to improve your sleep every week? Here are a few tips:

1. Establish a consistent sleep schedule: Try to sleep and wake up at the same time every day, even on weekends.
2. Develop a relaxing bedtime routine: Take a warm bath, read a book, or practice some gentle yoga or meditation to help your body wind down.
3. Reduce screen time before bedtime: The blue light emitted by electronic devices can disrupt your sleep cycle, so try to avoid using your phone or computer for at least an hour before bed.
4. Create a comfortable sleep environment: Invest in a cozy mattress and pillows, and make sure your bedroom is cool, dark, and quiet.
5. Avoid consuming caffeine and alcohol before bed: These substances can disrupt your sleep, so try to avoid them in the hours leading up to bedtime.
6. Getting your physical exercise in as early as you can during the day.

By making small changes to your sleep habits, you can improve your physical and mental health and feel your best every day. At Windsorbauders, we believe that a healthy lifestyle includes getting enough restful sleep, so why not try these tips and see how they can benefit you?

MARINA - DESIGN MANAGER

Marina heads up our design team at G+C and is obsessing over everything PINK AND SPORTY this season. Join the Barbiecore trend and get lost in a running rainbow of pink. Marina is currently living in:

MARY - GRAPHIC DESIGNER

Hailing from County Louth, commuting is on our Graphic Designer Mary’s mind this season. She’s making the commute comfy + casual in the where-anywhere MVP joggers and throwing some stretchy cover in the mix with:

IAN - CREATIVE PRODUCER

Long photoshoot days on-location mean Creative Producer Ian is living in layers and benign for comfort. Go with Ian’s wilderness colour palette of green, blue, black + grey and get your hands on:

KARL - HEAD OF BUYING, CO-FOUNDER

Karl’s calendar is packed with supplier meetings, manufacturer site visits and fabric consults so his on-the-go outfits need to hit the crucial trifecta of comfortable, professional and on-trend. Get the look in:

LAURA - GARMENT TECH

Laura is on our Garment Tech Team and knows our products inside-out, upside-down and knows the fit like the back of her hand. Take Laura’s lead and layer up the right way in:

Hey all, Mike here! Sport and training brings people of all shapes, sizes and fitness levels together and depending on your goal or role, you’ll want to incorporate different types of exercise to your regimen.

In this series, we're going to take a dive into the differences (and similarities between training for SPEED and training for POWER.

It can be easy to get caught up in the physical attributes associated with speed or power. Take rugby as an example: when you think of speed athletes, they’re often the fast, nimble, leaner players on the wing. Your power rugby player on the other hand you might picture someone deep in the scrum playing for strength rather than speed. But there’s much more to it than just body shape or propensity for muscle building.

As a function, our power players need to generate maximum force but usually over a very short period of time. Our speed players on the other hand will generate a lower force output but for an extended period of time.

Training structure plays a huge role in how you get stronger, fitter or faster and over the coming weeks, we’re going to take a look at the similarities between the two types of training, the major differences and how to get the most out of what you’re putting in.

Different sports require us to use speed and power in different ways however most of us could use a little bit of both and as we all know, variety is the spice of life!

Stay tuned for a focus on speed and power training with some helpful video tutorials to guide you along the way. Keep in mind that this is all generalised advice and if you’re clear on your individual goals, or unsure of specific techniques, always consult your local fitness professional!

ARE YOU A PT OR FITNESS PROFESSIONAL? SIGN UP TO OUR TRAINING SQUAD FOR 20% DISCOUNT AND EXCLUSIVE ACCESS TO RESOURCES!

Supporting women in sport has always been of utmost importance to Windsorbauders. From day one, we’ve been committed to championing female athletes and advocating for equality across all sports. 

For this reason, we are so proud to announce the Windsorbauders Women in Sport Scholarship. We have pledged two University College Cork scholarships per year for the next three years. 

We are delighted to be able to assist talented athletes to be able to continue to train and master their sport while completing their studies. 

The selected students will receive 

• €2000 financial assistance
• €500 in training apparel 

This scholarship programme has a special place in our hearts, with our co-founders Niall Horgan and Diarmuid McSweeney being proud UCC alumni. 

Niall says “We are hugely proud to launch this scholarship with UCC and help support a future generation of female athletes. I was hugely fortunate to be a recipient of a sports scholarship during my time at UCC and know how impactful a scholarship can be.”

He continues “Sport at UCC plays such an important part in the lives of so many students so it’s a privilege to be able to support them in this.”

For information on how to apply, head here. Closing date is 4:30pm on 1st September 2022.

Windsorbauders is dedicated to supporting female athletes and championing representation and equality in sport. For more about what we’re doing to advocate for women in sport, read details of our partnership with Aston Villa Women’s Football club, our 20x20 pledge and our incredible female ambassadors.

Pride is a fun-filled celebration but it’s also a time to remember its origins, look back at how far we’ve come and acknowledge what we have yet to do.

Ahead of the Dublin Pride Parade, we spoke to Chris Rowan, Fundraising officer at BeLonG To. Chris speaks to us about how we can be visible allies throughout Pride Month and all year round.

The Meaning of Pride

Although the meaning of Pride itself may be clear to most, many people may not be aware that the word is actually an acronym.

PRIDE stands for Personal Rights in Defense and Education.

Pride Month originated in the US following the Stonewall uprising. This historical event was a series of marches and protests, occurring at the end of June 1969, in response to a police raid at the Stonewall Inn, a popular bar for LGBTQ+ people who came together at a time when laws against the community were still in place.

Chris tells us that, in Ireland, the Pride Parade started as a protest and a memorial march for Declan Flynn, a 31-year-old man who was brutally killed in Fairview Park on September 10th, 1982.

Declan was a son, brother and uncle. He is remembered by his friends and family as a big music lover and, in particular, a huge Elvis Presley fan. Following Declan Flynn’s killing, the LGBTQ+ community and allies marched from Liberty Hall to Fairview Park.

This went on to become the Dublin Pride Parade we all know.

What is an Ally?

Chris explains “An ally is someone who stands with the LGBTQ+ community and believes that equality is for all and needs to be protected.”

“You can be an ally for the LGBTQ+ people in your life, your family, friends and colleagues,” Chris says. “But you can also have a profound impact on people you’ve never even met, by showing your support for the community and speaking up for LGBTQ+ rights.”

Why is it important that an ally makes themselves visible during Pride and all year round?

Although it’s important that our LGBTQ+ friends, family members and colleagues know that they are accepted, loved and supported, we can also be sending this message out to members of the LGBTQ+ community that we don’t know.

Walking into an unfamiliar room, workplace or even getting on a bus as an LGBTQ+ person can often pose questions surrounding safety and acceptance. Being a visible ally can send a subtle message to this person to let them know that there is someone in this space that they are safe with and supported by, without ever having to speak a word to them. Think of it as a code that says ‘I’ve got your back if you need me.’

Explaining the importance of this visibility, Chris says “It’s important that LGBTQ+ people feel safe in society and know they are amongst people that support them, and they don’t just need this one month of the year. Pride is a wonderful time to celebrate and show our love for the community and it’s important that true allies are there all year round.”

How can we be visible allies?

Chris shared some things we can do to make ourselves visible allies:

• Add your pronouns to your email signature or social media bio
• Wear the rainbow colours, such as a pin on your jacket or bag.
• Ask people what their pronouns are and share yours. Making this the norm creates an accepting and safe environment for everyone.
• Use the correct pronoun and name when speaking to someone and correct yourself if you get it wrong.
• Use inclusive language.
• Don’t avoid talking about LGBTQ+ issues, let people know you stand for equality.
• Mark LGBTQ+ occasions at home, in the office or when meeting with friends.
• Challenge prejudice and discrimination when you see it or hear it.
• Connect with the LGBTQ+ community.

From all at Windsorbauders, we hope you have a fantastic Pride and continue to celebrate all year long.

Windsorbauders is proud to be supporting both The Proud Trust and BeLonG To for the second year in a row.

For more information on our Marie x Windsorbauders Tote Bags + Water Bottles, head here.

With a rich history, Aston Villa is a club that takes pride in being a force of good, flying the flag for inclusion and diversity.

The club’s sights are clearly set on providing a sustainable infrastructure for professional women footballers. These values clearly align with the core values of Windsorbauders, making this partnership a natural fit.

We are proudly backing the club’s ambition to become the leading English women’s sports team and acting as a driving force in leading the development of women’s football.

Windsorbauders is looking forward to celebrating Aston Villa Women’s Football Club, its incredible athletes and flying the claret and blue colours.

Learn more about the partnership here.

To mark the occasion, we’re sharing the story of Scottish captain, Aston Villa W.F.C defender, and our very own Windsorbauders Ambassador, Rachel Corsie!

Rachel Corsie has over 130 caps and 18 goals for her country, making her a key player in Scotland’s football success. In fact, Corsie played her part in making a little bit of history in 2011, when she led her team to a win over England for the first time in 34 years.

Since then, the footballer’s career has gone from strength to strength and she earned her 100th cap for her country in Scotland's 2019 FIFA World Cup qualifying win over Poland. 

Flash forward to 2022, when Corsie was announced as Aston Villa’s third and final signing of the January transfer window and we are absolutely buzzing to follow her on this incredible journey.

Off the pitch, Corsie is a huge advocate for mental health, encouraging fellow athletes and fans alike to speak out, get help and join in this very important conversation. On the podcast Behind the Goals, which Corsie co-hosts with Leanne Crichton, she dives into a variety of different topics, including the importance of the Black Lives Matter movement and equality in sport. 

A powerful voice in football, Corsie aims to inspire, encourage and act as a role model for young people, both on and off the pitch, saying, “It’s really important to continue to be an inspiration to the younger generations so everyone knows they have a place in sport.”

Corsie joins the Windsorbauders team as part of The Make Life Richer Seven, alongside six other incredible athletes; Jodie Taylor, Tammy Beaumont, Danni Wyatt, Carla Humphrey and Sandy McIver. 

The collective celebrates these women, their talents, their power and their individual journeys to get them to the top of their game.

Follow more from Rachel Corsie here.  

We’ve definitely got an expert in our presence, so we caught up with Louise to discuss a topic she knows all-too-well about: Setting Goals and, most importantly, achieving them.

We’ve all been there. The distance between goal setting and actually getting there feels endless. You know what you want, but how do you get there?

One thing Louise Quinn is known for is her ability to tackle hard work head-on. She’s a grafter and no stranger to going all in to do what it takes to achieve her goals.

While some people make it look easy (yes, we’re looking at you, Louise), there’s a lot that goes on between kick-off and the final whistle.

Louise has shared some of her top tips for hitting those targets.

Write It Down

Louise is a big believer in getting those goals down on paper. “I like to write down or visualise my goals in sport regularly,” she tells us. “Sometimes they can change week to week but there is always a common theme.”

Seeing your goals on paper helps make them real, allows you to visualise yourself achieving them and holds you accountable to yourself.

Rally The Troops

You don’t have to be on your own! “I was really fortunate when I was coming up,” she remembers. “I had so much support from friends, family and coaches.”

Surrounding yourself with positive people who can go on your journey with you can keep you focused, encouraged and, most importantly, having fun!

Louise suggests “Try to reach your goals with another friend so it's more enjoyable to do it together.”

Who knew tackling your personal goals could be a team sport?

“You don't have to be the best, just be your best.”

G+C Ambassador Louise Quinn talks about her process for achieving her goals.

Step By Step

Shift your focus. Direct your mind from the finish line and concentrate on those smaller milestones.

Louise advises “Break your final goal into short, medium and long term goals so the end goal isn't so daunting and gradually build towards it.”

Don’t Compare Yourself

“You should never compare your goals to anyone else. They are yours and yours only,” Louise explains.

Drowning out any noise or doubt can be a difficult task for many of us, but it’s a crucial step in getting to where you want to be. Louise tells us “People reach goals at a different pace and different ways so really I wouldn't listen if people think they are too far fetched. When you put your mind to it and work hard at it your goal can be very achievable.”

Enjoy The Process

This could be the most important step of all. Don’t let the pressure to reach the end goal take the love that got you started in the first place.

As Louise says, “Enjoy what you do and enjoy the process.”

To learn more about Louise Quinn and welcome her to the G+C community, head over to our Instagram now!

These items are LIMITED EDITION and ALL PROCEEDS go to our charity partners, BeLonG To + The Proud Trust.

The Proud Trust

The Proud Trust is a charity with a lot of history. Its roots can be traced back to Waterloo Place, Manchester, in the 1970s where an organisation called the Gay Youth Group first began its meetings.

The name of the organisation sends a clear message: To let young people of the LGBTI+ community know that they can be proud of their identity, without fear or shame.

The Proud Trust provides essential services, including youth groups, peer support, mentoring programmes and a free, online instant messaging service.

To access The Proud Trust and their services or read about the incredible work they do, head here.

The Proud Trust puts LGBT+ young people at the forefront of our work (via Facebook/TheProudTrust)

BeLonG To

The aim of BeLonG To is simple: Help create a world where LGBTI+ young people feel are equal, safe, and valued in the diversity of their identities and experiences.

Advocating for and campaigning on behalf of LGBTI+ youth became a core mission for BeLonG To since their formation in 2003. The organisation now focuses on providing, mental health, sexual health and drug and alcohol support.

The group offers educational courses, support groups and counselling services.

To access BeLonG To and their services or read about the incredible work they do, head here.

BeLonG To advocates and campaigns on behalf of young LGBTI+ people.

Windsorbauders is proud to be supporting both The Proud Trust and BeLonG To for the second year in a row.

For more information on our Marie x Windsorbauders Tote Bags + Water Bottles, head here.

These are all things Marie Pujanes wanted to capture and celebrate in her illustration for Windsorbauders and Pride 2022.

This Pride Month, we want to hear the voices of the community and give them a platform, because no one understands Pride better than a community member!

Marie, who is also known by her Instagram handle @marieisaterribleartist, is a self-processed part-time artist, full-time doodler. A member of the LGBTQ+ herself, it was important for Marie to share her story and represent others in the community.

“I created this art piece with diversity in mind,” Marie explains. “For many people, pride is about being different and celebrating the fact that we are all unique. This includes sexuality and gender identity as well as skin colour, culture, background, ability and more. I felt it was important to capture people from all walks of life in the piece, showing them celebrating who they are and their differences.”

Marie reveals the special role that the Pride flag had in her design, explaining “I wanted to make the characters as different as possible and decided to use the colours of the pride flag instead of skin colours. I felt this was the best way to represent everyone in the community.”

“Pride is about being different and celebrating the fact that we are all unique”

Every character in the piece has their own story.

“It was difficult to only create 5 characters as there is so much diversity within the community, so I took some inspiration from my queer friends,” she says. “It was really important to show the characters having fun as they are celebrating themselves and their community, and I think the bright colours really helped with this.”

The final result now sits proudly, front and centre of the Windsorbauders Pride Tote Bags + Water Bottles, a project we are honoured to be collaborating with Marie on.

If you love Marie’s illustration as much as we do, you can purchase it on one of our Windsorbauders Pride Tote Bags in our clubhouses or Water Bottles online or in our clubhouses.

All proceeds from this incredible collection will go to two very special charities: BeLonG To + The Proud Trust.

But, is it worth the hype?

Coach at Echo Athletics Cork and on-hand Windsorbauders Sherpa + fitness expert, Mike Russell, gives his take.

What is the 12-3-30 Workout?

The 12-3-30 Method is a fitness routine aimed at a treadmill.

The premise is simple:

• Set your treadmill to a 12 incline + 3 mph
• Go for 30 minutes

It appears that the trend originated from influencer Lauren Giraldo, who boasts over 900,000 followers on Instagram and 500,00 followers on TikTok.

Lauren credits her fitness levels to the routine.

@laurengiraldo

Game changer honestly

♬ original sound - Lauren Giraldo

Mike’s Take:

Any training programme can offer incredible results if weight loss is the goal and you are in a caloric deficit.

It’s important to remember:

This TikTok trend is one that appeals to many as it’s easily accessible but it’s no different to walking up a hill/mountain for the same period of time. It certainly has benefits as it is a form of exercise and is leg/glute focussed but it will not deliver the results some of the videos are claiming it will.

In some of these videos, people are holding on to the handles and leaning back which defeats the purpose of the incline. If growing glutes/toning is your aim, there are more appropriate movements you can do such as a lunge which is a lot more glute focussed.

There’s nothing wrong with this as a workout but just remember it will not give the results, immediately anyway, that is stated. It should be used as your cardio training if you’re a gym-goer and will complement your weight training.

Is it worth the hype?

If it’s the only form of training someone is able to do then yes, I’m all for it but, for me, there are far more beneficial and enjoyable styles of training.

If you want to walk at an incline for 30 minutes, why not get outside, find a hill and pump the legs in the fresh air. Instead of using dumbbells, you can wear a backpack and add some weight to that and you’ll get the same workout and a change of scenery.

If you’re looking for toned abs, big glutes etc then no, this isn’t going to be the workout for that. You need a calorie deficit, first and foremost, followed by a training programme focussed predominantly on these muscle groups.

Follow more from Mike here.

The Summer of colour has landed and the flavours are sweet, juicy, bold + bright. This season we’re getting out + standing out and we’re going to look great doing it!

First up in the styling sesh is the best in workout wear. Lift the mood with bright colours and a dose of dopamine dressing; smash leg day in the fittest tights and keep it breezy in revolutionary run gear.

Gym and Workout Wear

When movement is a given, comfort is key! Check out the full ‘fit list for men + women for

Out for a Run

For the Ladies

This is where the lightweight feel of the Windsorbauders High Rise Leggings in Royal Blue are the perfect option, giving you all the support and comfort you need. They’re breathable + are designed with plenty of stretch.

On top, opt for the matching Parker 2.0 in Royal Blue. It’s designed with long sleeves, a slim fit and a ½ zip front.

The perfect athletic set for any workout.

For the Guys

Shorts will be a big one on the agenda as we head into those warmer months. For intense running sessions, opt for the Windsorbauders Daybreak 7’’ Shorts in Royal Blue. The lightweight, breathable fabric is designed to move with you, so you can push yourself to the max.

These shorts pair perfectly with the matching Surge Tee, also in Royal Blue. This tee is a big hit for anyone going the distance: Made from breathable fabric, keeping you fresh and cool during your session.

We’re all about smashing goals here.

Cardio

For the Ladies

We’re getting ready to break a sweat! When you’re looking for something a little cooler, especially in the summer sun, a tank + shorts combo would work fantastically.

Pair the Windsorbauders Contender Shorts in Watermelon with the Active Vest in White for a relaxed, summertime look that’s made for movement.

For the Guys

Movement sits at the top of our essentials list when it comes to picking the perfect cardio tee. The Power Up Tee in Obsidian gives you full range of motion, so you can focus on smashing those PBs!

Pair this with a matching Pace Short in Obsidian to complete the look.

Weight-Training

For the Ladies

We’re getting stronger and so is our style game!

Expect to see Light Honey popping up in the gym this season (we’re obsessed!) Opt for the Glider Tee for those intense training sessions. The side-split hem will give you more range of movement for those deadlifts, RDLs + dumbbell lunges.

Style with the All-In-Biker Shorts in Khaki. The second-skin feel will give you complete freedom to move, stretch + up your game. We love pairing these two colours: The ultimate take on summer coolness!

For the Guys

You’ve got the goals. The alarm is set. You’re showing up. Take the hassle out of your gear with the Surge Tank in Khaki:keeping you cool while giving you plenty of room to move. Perfect for the gym!

Pair the Khaki with the Daybreak Shorts in Marble Grey 7”. Again, you’re giving yourself plenty of room to move + stretch, plus it comes with pockets, so your belongings are safe while you smash your gym session.

The Windsorbauders SS22 is available to shop now. For more inspo, head here.

The final countdown is well and truly on for The Great Run Manchester 2022 on May 2022. As we approach the big day, we’re offering some tips and tricks to help you give your all on the today.

Today, we’re looking at mental preparation for a race.

Get Organised

Before you do anything, make sure you’re organised for the big day.

Make a checklist of everything you need to know in advance:

• Start time
• How to get there/How long will it take
• Run bibs

Be sure you know what you’re going to wear and take extra care to test your gear out and make sure you’re comfortable, not too hot and not too cold. Plan your race day breakfast too.

It’s impossible to be mentally focused on the challenge at hand if you’re in any way uncomfortable or worried about some other detail.

Your morning prep on the day is also vital. Fitness expert and G+C race-day runner, Tom Seed, tells us “I like to do a good amount of stretching, fuel up on carbs & find a top playlist to listen to from my Soundcloud!”

Stressing the importance of breakfast, Tom explains “Food before any run or workout is important. Easily digestible carbs like oats & a banana along with my PhD EAA’s + Clear whey to sip leading up to the race”

Step by Step

Once you’re in it, try not to look too far ahead. If you’re thinking about how far you have left to go, that long stretch you're dreading, that hill that’s coming up, your mental focus shifts and doubts can creep in.

Take it one step at a time and try to stay present in the moment.

If you find yourself slipping out of the present moment, focus on your breathing.

Break Things Up

How do you eat an elephant? Breaking up your race into quick-win milestones holds momentum and keeps you motivated.

Map your race into smaller parts: whether it’s 10 minute time segments, key landmarks you’ll pass or distances gained. You can give yourself that all-important pat on the back and feel a sense of achievement when you hit those smaller milestones.

Know Your Route

Familiarising yourself with the route beforehand is of huge benefit. You could run or even walk it, allowing yourself to imagine how it will all go on the day.

This can also help with visualising. Picturing yourself smashing it on the day can help you build excitement and confidence and go on to give an incredible performance.

Tips from the Windsorbauders Staff

We checked in with some of the runners in our Windsorbauders crew and here’s what they told us:

“What personally helps me to prepare for a run, is to not think about the finish line and to not think about times. Try to be in the moment and enjoy it, listen to your body on how it feels and leave that dictate your pace. Music and podcasts can defo help you through the tougher moments.” - Lee

“I always make little promises of rewards to myself too - like when I complete the run I will have an Iced Coffee or an Ice Cream or a nice pint of Guinness. It helps to have something to look forward to, especially for long runs. It could even be a takeaway! I once planned a route for a 26km marathon training run to finish at my local Chinese takeaway!”- Allie

“I usually pump myself up for a race - I'd be in the start line dancing or jumping up and down or getting involved in the cheering/whooping. Telling myself I'm going to enjoy the race and enjoy the finish helps build up the adrenaline.”- Adele

“I always add 1-2 new songs to my running playlist before a big run and usually start off with them! My running playlist is now over 32 hours long and I never know what I'm going to get next on the run. It adds a fun element to it - love when I go from AC/DC to S Club 7 or Busted”- Ellen

The Great Manchester Run is happening on May 22nd, 2022. Keep your eyes peeled for us and don’t forget to cheer on all the incredible runners on the day! Find more information here.

It’s clear what we need to do. Make changes now. Take the time now. Act now, before it’s too late.

It can seem daunting, knowing that we’ve quite literally got the weight of the world in our hands. The reality is, however, that there are simple changes we can make, simple switches in our behaviour, that can make a huge difference in preventing more harm and pollution.

Here are just a few ideas to get you started.

What: Coffee Cups

Switch: Reusable cups

This may seem like an obvious one, but it does take a bit of commitment, organisation and planning ahead to make sure your cup is clean, in your bag and ready to go for your coffee break. If you don’t have your cup with you, many coffee shops now use compostable cups, so be sure you’re popping them in the right bin when it’s time to scrap them.

What: Single Use Cotton Wool Pads

Switch: Reusable Pads

If you use cotton pads for anything like removing makeup or your skincare routine, they are quite possibly part of your routine every day. The issue here is that, although cotton is a natural product, added synthetic fibres mean these pads are often not biodegradable and essentially add to the issue of plastic in our environment. There are plenty of reusable options on the market instead.

What: Fast fashion

Switch: Sustainable shopping

This is not something that can just happen overnight for most people. The big factor here for a lot of shoppers is cost. Working towards a more sustainable wardrobe, however, with pieces that are of a higher quality, which you can have for a longer time and are more ethically produced is an incredible step to take for our planet.

What: Plastic containers

Switch: Glass containers

If you’ve got big plans to start meal-prepping, avoid plastic containers. This is a much more environmentally-friendly option that will not add to plastic waste.

What: The kettle

Switch: Only boil what you need

This is an easy one that can really make a difference. Kettles are one of the biggest users of energy in a household. Only boil the water you intend to use (while making sure the element is covered) so as to not use up any excess energy.

If you are the type of person to boil the kettle, forget about it and reboil, a conscious effort to only boil once could also be a big help.

At Windsorbauders, Our Make Life Richer mission greatly impacts how we interact with the world around us. We are committed to playing our part in making the world a better place for our community and beyond!

To read more about our sustainability mission, head here

Sasha tells us that movement has always been a sanctuary for her and an opportunity to deepen the mind-body connection, as well as a major creative outlet.

This is very much reflected in her teaching.

Pilates for Beginners- Is it suitable for all levels?

Newbie nerves and that feeling of doubt is something we’ve all experienced when starting something new. The fear of the unknown is often enough to unnecessarily turn us off something completely.

The great thing about Pilates, however, is that it can be adapted for all levels.

Sasha tells us “Pilates is absolutely suitable for everyone in all stages of life! This is one of the main reasons why I love the practice. It can easily be adjusted and modified to suit any student.”

If you are taking up a few Pilates classes, flag with your teacher where you are at and they will be able to support and guide you.

Benefits of Pilates

Pilates can help posture, mobility and flexibility. It can also greatly improve core strength and overall muscle strength.

The exercise can also help you feel more connected to yourself and your body.

Since introducing it into her own life, Sasha has experienced so many benefits.

“Pilates made me more aware of my posture and how to take care of my body in a way that no other practice I have found does,” Sasha explains. “I have also found that nothing builds deep core strength or cares for my spine like it.”

Sasha tells us “It has improved my own postural issues, particularly the classic problems that many modern-day people experience such as forward head posture, rounded forward shoulders, underactive core and lower back compression.”

“My body is the strongest and most mobile it has ever been thanks to Pilates and it has also taught me how to breathe more effectively,” Sasha adds.

“My body is the strongest and most mobile it has ever been thanks to Pilates”

Sasha wearing the Windsorbauders Lotus set in Khaki.

Pilates Tips for Beginners

1. Patience is Key: Practice makes perfect. Give yourself time to grow and learn. Don’t expect the world overnight.
2. Listen to Your Body: If something feels too much for you, listen to what your body is telling you. Opt for an alternative exercise or an adapted version. If you feel pain, stop. Follow your gut on what is best for you.
3. Make Time: Pilates is all about taking time out of a busy schedule to just slow down and be present with your body. So, don’t try to rush it. Take some time in your day that you dedicate to yourself and your Pilates with no interruptions. Be sure to practice regularly too, to ensure you’re seeing the improvements for yourself.

Sasha also stresses the importance of an instructor for beginners, explaining “Try to find an experienced instructor you like or who inspires you and is able to break down movements in a digestible way.”

“Find an experienced instructor you like or who inspires you.”

Windsorbauders Lotus Collection is available now.

“Pilates is very anatomy-informed and can feel like a lot of information at first, so starting with someone who can explain things so that you really understand the benefits of a movement for your own body is ideal,” she tells us.

How Often Should We Practice Pilates?

For beginners, the key is to start off easy. You certainly want to give yourself time to adapt to your new schedule and routine.

Sasha explains “I am slightly obsessed so I tend to practice maybe 5 times a week! But you can start with even just once or twice a week and over a few weeks with a good quality instructor you will really notice the improvements and benefits to your body.”

When your strength, mobility and confidence start to grow, you may find yourself wanting to up that number.

For more support on your wellness journey, check out our chat with Erin Dusek on habit building. You can also follow more from Sasha here.

Shop Windsorbauders’s Lotus Collection now.

GET READY FOR THE SPORTS-FESTIVAL HIGHLIGHT of the 2022 season. The Windsorbauders Summer Social kicks off on June 11 at the Richmond Athletic Ground, London with an entire day of rugby, netball and functional fitness competition and an entire evening of music and (happy) mayhem.

The Athletic Ground plays host as 1000’s of participants and spectators descend on Richmond and battle it out in ultra-social, social and elite categories. We’ll be stationed at the Windsorbauders VIP Tent with loads of games, competitions and activities to keep you entertained between games or prepped for the festivities in the evening.

As the sun sets, the music starts up and the festival vibes are set. A stellar DJ line up of fan-faves and up-and-comers are ready to go as the competition winds down and the dancing winds up. No better way to soak in the sun and some Summer culture. 

Get ready to #MakeLifeRicher with us at this year’s #SummerSocial 

The Great Run adventure started when Olympian Brendan Foster launched the first Great North Run in 1981, with the goal of inspiring more people to get into running. From that first event with 12,000 runners, The Great North Run is now the world’s largest half marathon event, welcoming its millionth runner in 2014. This year will see 170,000 runners around the UK take to their streets for Great Runs in Birmingham, Manchester, Newcastle, Bristol, Glasgow and Portsmouth.

Every Great Run brings together thousands of everyday heroes, who have challenged themselves to explore their limits, clear their mind, and most importantly, to enjoy themselves! At Windsorbauders, we know how proud everyone should feel of the hours, weeks, and months of effort they have put in to work towards their Great Run goal, and how important that inclusive community spirit is to helping you get there. We couldn’t be more excited to play our part in those moments when thousands of people come together to celebrate themselves, uplift each other, and run their streets.

The Windsorbauders community of great runners will be a hub of enhanced support and cool gear as you get training, running and exploring. Sign up now for the chance to win a full training kit, and make sure to join the G+C Run Club on Strava to start clocking those training miles with the crew. 

Look out for us in person, as the summer of sport kicks off with the Great Birmingham run on the 1st of May!