Fresh Air And

Welcome Jane!

Jane is our newest coach here at Fresh Air And, and she is a familiar face to many, having trained with us already for many years :) She'll be leading some of our Strength small group personal training sessions.

Here's a little of Jane's story:

"In my late forties, my fitness started to decline. I was picking up injuries, losing mobility, strength and muscle tone. I had joint pain and excruciating plantar fasciitis. Exercise became, for the first time ever, arduous and off-putting.

I began to gain weight, lots, which again was new to me. I felt de-motivated and demoralised and had come around to accepting that I would never exercise again.

Maybe some of you are ahead of me here…I was menopausal ! Why on earth was this not on my radar!?

To save you all a long and boring story though it may resonate with many of you, my journey back to myself and my fitness, was a long and difficult one. Around this time I met, and starting working with Caroline.

Caroline’s approach to strength was new to me. I went from barely having any mobility to rekindling my love of lifting. I sometimes have to stop and acknowledge how far I’ve come in the last four years. I’m back to being strong and in control of my own body. It feels so good! I’m very aware of how I train now and how I trained before my menopause. Those two things are not the same!

My journey isn’t a one-off. I talk to so many ladies who feel disempowered at this time of life.

This doesn’t have to be the case. Which is why I’m so excited to be dusting off my gym qualifications, re-training and using my experience to join with Caroline in helping you to discover your own pathway to strength. Outside of the gym I run The Glasshouse Studio where I teach fused glass workshops from my space at the bottom of my garden. In this venture I love bringing out peoples’ creativity which often surprises themselves.

I look forward very much to meeting and working with you."

Jane x

❤️

**starts next week, Tuesday 10th September**

An 8-week compassion-first small group journey to create peace with food, your body, mind and beyond. Small groups have a maximum of 4 people, to ensure the group feels spacious and connected.

Our nutrition is more than what we eat. We explore and heal our relationship with food to create space, freedom and healing, and by starting there, it means that the 'what' of eating falls into place easily as the last piece of the jigsaw puzzle.

In our 8 weeks together, take steps to improve your relationship to food, break the diet cycle and quieten the noise in your head around eating. This is for you:

Right now:

You hate your weight, hate your body, you're always trying to diet or if you aren't, thinking you really should be. You want to get out of this yo-yo cycle, and you feel stuck.

Raise your hand if:

You have really struggled with food in the past (and still continue to)
Accepting and loving your body feels impossible
You worry what your current health might lead to long term
You feel like you’ve struggled alone for far too long

And now, I am here to tell you...

You can:

Find more peace and freedom in eating
Heal from long-term patterns to find more happiness now
Step into the magic of compassion-first change

This 8 week course uses the principles from Internal Family Systems (IFS) therapy. Internal Family Systems (IFS) therapy is a beautifully gentle way of getting to know the mind. We work with, and take care of, the parts of you around eating, your inner critic and body shame. We also will be incorporating elements of the intuitive eating principles.

What will we do during our 8 weeks?

(This is not a rigid schedule; it will flex to meet the needs of the group.)

Week 1: Group connection and What are Parts
Week 2: Parts Mapping
Week 3: Unconditional permission to eat
Week 4: Honour your hunger
Week 5: The food police
Week 6: Respect your body
Week 7: Befriending the inner critic

**starts next week, Tuesday 10th September**
www.freshairand.com/book-online

Isn't it time you tried a different approach to your eating and nutrition?
I think you're worth feeling better about food,
Caroline x

Join us for your Friday night de-stress with this soothing sound bath with our sound therapy practitioner, Hayley.

Hayley uses both crystal and Tibetan singing bowls to create a space to deeply relax and unwind from your week.

Sound baths are about creating the space to truly experience relaxation in mind and body.

🗓October 4th, 7pm
✨open to non-members
✨members-only pricing available

Please arrive in plenty of time so you can get comfortable, and bring with you any blankets, pillows etc that might help you feel warm and comfortable.

One drink from our Nourish Station is included, and you are invited to stay after session to relax with a hot drink together.

Come, get cosy and de-stress with us 💗
See you there,
Caroline

Have you ever heard of face yoga?

Yes, you read that right - yoga for your face!

Get a taster of Face Yoga with certified super trainer Ruby
*Saturday 26th October, 1.30pm*

This unique practice combines the principles of yoga with targeted facial exercises to help you tone, sculpt, and rejuvenate your facial muscles, as well as giving you a little time and space for yourself to relax, unwind and look after yourself.

This workshop is not just about exercises; it's a holistic experience that includes breath work, relaxation techniques, acupressure (*not* acupuncture, there are no needles involved, only your own fingers!!), and massage.

Ruby also combines Face Yoga with some aromatherapy principles, using her award-winning brand of product, Devaiya Oils

With each session, you will immerse yourself in a world of rejuvenation, self-discovery, and inner beauty*.

I can't wait to try it myself.
and I'd love for you to join me.
Caroline x

*there's a minimum number needed for this workshop to go ahead, so it if you're interested, don't wait - book, and bring a friend!

To book:
www.freshairand.com/events

Oils Face Yoga & Massage

Face Yoga Workshop | Fresh Air & Get a taster of Face Yoga with certified super trainer Ruby

Caroline Dunne here 👋 I created Fresh Air And - here's a hi from me!

🙋🏻‍♀️I am the coach who’s not going to seduce you with promises of easy, simple work and fast results. I want to help you expand your capacity to experience complexity and discomfort

🙋🏻‍♀️I am the personal trainer & yoga teacher who’s going to help you to connect to your body with awareness and compassion, and create your strength, mobility, energy and confidence

🙋🏻‍♀️I am the nutrition coach who’s going to help you find peace and freedom in your relationship to food and step into how you want to feel on the inside and out

🙋🏻‍♀️ I am the IFS-informed practitioner who helps guide you within to appreciate the amazing parts of you, heal the hurt or trauma and integrate into a calmer, compassionate, more spacious you.

❌ I am not the expert instilling something that is missing in you: YOU are the magic, the strength and the true expert in your own life and challenges. When I coach, it's about tapping into that which already exists in you, and bringing that forth to create your own journey.

❌ I have a deep dislike for quick fixes in ALL THINGS fitness, food, body and health. Here, we journey to come home to your mind and body with resilience, gratitude, grace & compassion.

I wholeheartedly believe that you can build the wisdom, discernment and stamina that will carry you through the longer journey it takes to build something with strong roots and sustainability. Around here, we break old patterns and practice showing up for ourselves in messy, imperfect and amazing ways. We say yes to ourselves, and we practice showing up for ourselves (knowing we may never have been shown how to do that in the past)

Fresh Air And was born out of my 1:1 coaching practice, which began back in 2018,
& now we do
bigger picture, whole health
creating long term happiness, health & healing
finding fellowship & having fun

So glad you’re here. Now for you, who are you? Where/how did you find us?! 👇🏽👇🏽👇🏽

Hi, it's Caroline 👋 Fresh Air And was born out of my 1:1 coaching practice that started back in 2018- I lead a lot of the sessions here, but I'm also behind the scenes creating and growing our little hub into a fun place of fellowship where we have full permission to be ourselves, and create our version of health...

Here's a little to help us get to know each other if you're new around here...

🙋🏻‍♀️I am the coach who’s not going to seduce you with promises of easy, simple work and fast results. I want to help you expand your capacity to experience complexity and discomfort

🙋🏻‍♀️I am the personal trainer & yoga teacher who’s going to help you to connect to your body with awareness and compassion, and create your strength, mobility, energy and confidence

🙋🏻‍♀️I am the nutrition coach who’s going to help you find peace and freedom in your relationship to food and step into how you want to feel on the inside and out

🙋🏻‍♀️ I am the IFS-informed practitioner who helps guide you within to appreciate the amazing parts of you, heal the hurt or trauma and integrate into a calmer, compassionate, more spacious you.

❌ I am not the expert instilling something that is missing in you: YOU are the magic, the strength and the true expert in your own life and challenges. Coaching with me is about tapping into that which already exists in you, and bringing that forth to create your own journey.

❌ I have a deep dislike for quick fixes in ALL THINGS fitness, food, body and health. Your worth has been packaged up and sold back to you. Here, we journey to come home to your mind and body with resilience, gratitude, grace and compassion.

I also love:
- blueberries
- my Mali pup Martha (to the point where she might actually be my whole personality soon 🤣😜)
- learning to play the piano
- Sabrina the teenage witch (tell me it's not just me)
- hot, hot, sunny, very warm weather
- lemon and ginger tea
- reading (mostly fiction - any good book recs?)

So glad you’re here. Now for you, who are you? How long have you been around here and where/how did you find us?! 👇🏽👇🏽👇🏽"

At our welcoming space, inclusivity is paramount, ensuring that we can explore and expand our wellness journey free from judgment.

We're about creating brave spaces: a compassionate environment where it's safe to make mistakes and learn from them.

Here, shame is addressed with understanding and care, encouraging authentic growth and exploration.

Meaning...

we often say f*ck a lot
we don't compare to each other
we cheer each other on & support each other
- no matter what that looks like
we might mess up, & that's ok
we redefine impossible for ourselves
& do hard things whilst being kind to ourselves

Because yeah, a gym is awesome.
But why should it feel like just a gym?
Why can't it also feel
brave &
peaceful &
loud &
quiet &
strong &
soft &
comfortable?

Release the burdens of expectations and embrace your authentic self, surrounded by a network of fellow seekers on a similar path of self-discovery.

Come on in,
Caroline x

Here's your invite to our house warming party

**save the date**

A chance to be together for a relaxed, fun couple of hours, check out our space, and say hello 👋 - you're guaranteed a warm welcome 🤗

I hope you can join us,
Caroline x

When it comes to improving our nutrition, we're often told we should or shouldn't do certain things. We even, quite often, know a lot - have read a lot, listened to podcasts, tried A LOT of things. It's not necessarily information we're missing.

We take and try all of the ideas above and STILL we struggle to find something that actually sticks and works for us.

If so, you are not alone AND there is a reason why this stuff doesn't work very well.

For instance, I've seen nutrition coaches who only ask for detailed food diaries and then recommend healthy swaps, or prescribe a daily calorie budget, and that's it. (Just to note, these things *can* be helpful, I'm not saying they're bad BUT context is everrrrrrrrrything).

Because these things don't work when there is a load of stuff going on underneath the surface

There are parts of us who want to eat, and there are parts of us that don't want us to eat - fueled by various reasons and emotions.

But it means it makes sense that swapping that packet of crisps for a cucumber isn't going to work if the reason we're reaching for that packet of crisps is because we associate it with feeling safe when we were a child, at the end of a long stressful day and it represents a tiny moment for ourselves 🥰

So what is the way forward then?

It’s in getting to know and working with these parts as a team that we find true freedom, a style of eating that sticks and truly adds to our health.

In fact, I often say *what* we are eating ends up being the last, easier piece of the puzzle when food is overall feeling more peaceful.

Want to explore this? We run our short course Peaceful Eating starting on 10th September, and it's limited to just 4 places (some of which have already gone).

It's an 8 week journey to come home to your mind, body and relationship to food 💕

Learn more and sign up here 👇
www.freshairand.com/book-online or click the link in my bio

Caroline x

What happens when you come and chat to us?

It's just you
& I sitting down together
& this...

"It was incredibly refreshing to speak with someone who isn’t solely driven by money or the quickest weight-loss results. You took the time to understand me, my journey, my struggles, and the reasons behind my current situation."

We do this differently.

We don't
tell you what to do
shame you
sell or convince you of anything
tell you any shoulds or shouldn'ts
assume anything

We listen
& we care
& we know you're not just one thing
& we want to understand you
& we help you explore what's right for you
& we know there might be many different challenges, emotions, experiences, desires that have all led you to this place.

(and we do this in **all** of our sessions, for everyone)

You are welcome here.
All parts of you are welcome.
Your whole health matters.

You can come and meet us first (but you don't have to!), and/or sign straight up for our intro offer: 3 sessions for £36

Come and say hi 👋

Join our lively community and dive into an exciting range of self-discovery adventures with our short courses in warm, friendly place! We cover all sorts of important topics, like how to build a healthier relationship with food, handle those people-pleasing habits, and either begin or deepen your experience with yoga, mediation or breath work.

Here's what's coming September onwards:
Peaceful Eating
Starts Sept 10

Nutrition 101
Starts Nov 5

Introduction to Yoga
Starts Sept 12

Introduction to Breath Work
Starts Oct 10

Introduction to Meditation
Starts Nov 7

to book: www.freshairand.com
and click on ‘what we offer’ to find full details on each course.
Anddddd if you're a member, there are exclusive member only prices.

Each course can be taken as a stand-alone course, and they also flow together nicely too.

We can’t wait for you to join us...

This is how we do Monday ✨💪

Explore a transformative approach to fitness & wellness at our boutique hub, dedicated to supporting you on your well-being journey.

Full timetable launches Tues 16th July!

Our memberships offer dynamic strength training sessions, rejuvenating yoga classes, breathwork, and calming meditation practices in intimate groups of no more than four. Plus short courses and workshops coming soon...

We're not one thing: we provide a nurturing environment tailored to meet your needs holistically 💞

What are you excited to see on the timetable?

Welcome to Fresh Air And!

We opened our doors this morning for our first sessions in our new home 🏡✨

Our existing clients are currently checking out the space - but keep your eyes peeled in July as our timetable will be expanding a lot 👀

and I'll have a special intro offer for you! 🎁

I'd love to invite you in to

have a cuppa
lift some weights
flow
breathe
make yourself at home

I can't wait to welcome more of you through our doors soon!

What do you think of the new space? 👇

BTS on *that* decision

We open July! Come along for the ride 💪✨

We might be moving into a new home in July, but are we new to this?

Not at all!

'Fresh Air And' was born out of .air.and.caroline one-to-one coaching practice, which has been going since 2019.

So hi, I'm Caroline! I’m a personal trainer, nutrition coach, yoga and mindfulness teacher, and Internal Family Systems therapy-informed practitioner (IFS is a type of therapy).

I have a big dream with 'Fresh Air And'...

I'm adding my tiny piece to the dream of a society where women - and us as a human collective - are free

Because what would the world be like, what change would happen, if women stood in their power, strength, confidence and peace?

What would the world be like if all the head space that's currently taken up by the inner critic, disgust at ourselves and/or our bodies, the decision making around food, exhaustion and survival mode, just wasn't there - and we could use that head space for something else entirely?

What moves would we make as women if we operated from a place of inner calm, freedom, rest and relaxation?

How would we bring up our children, what would we bring to the workplace, how would we care for this earth, what legacy would we be passing on if we bring our most powerful, authentic, unencumbered selves to the world?

That's why I do this work

Because it's more than coaching or strength training or breath work...

It's an invitation to stand in the world of our own making together, and co-create it into something more compassionate, more equitable, more peaceful.

So yes, it's absolutely about you feeling the way you want to feel - and when we do so, it's also for every woman out there

With every weight we lift, every movement of our body, every step we take towards mental and emotional freedom, every moment we take to invest in ourselves...

We claim back the inner worth that society, culture, politics and systems tried to remove from us and sell back to us

And we do that for all of us ✨💪.

Who's excited to see what we're going to create together?

What change are you trying to embody in 2024? 👇

When did you last give her more than the bare minimum?

*Save for later*

When did you last give her the rest she needs?
When did you last give her the revolutionary act of doing nothing?
When did you last speak of her beauty?
When did you last express your gratitude for everything she's done to keep you safe?
When did you last touch her like you love her?
When did you last cloth her in comfort and warmth?
When did you last speak of her courage?
When did you last stand firm in her boundaries?
When did you last breathe into her depths?
When did you last listen to her story?
When did you last play and be silly with her?
When did you last witness her anger?
When did you last ask her how she's experiencing life?
When did you last listen into her sensuality?
When did you last give her a chance to plant her feet and feel the ground?
When did you last say no to everyone else and yes to her?

Who is she?
She is your body.

Note what is missing from this list. There aren't any suggestions to:
- ignore your inner critic
- fight your inner critic
- get control over your inner critic

I bet we've already tried that haven't we?
How did that go for you?

Maybe you'd like to try a different way?

I have a new free resource to help you develop a trusting relationship with your inner critic.

Why?
Why would you want to, they say nasty things and tear us down right?

Because, believe it or not, your inner critic has your best interests at heart; it really believes it has to do what it does to keep you safe, to keep you protected.

It's not a horrible part of you that needs to disappear.

It's a wonderful part who is working really, really hard to try and help you (even if the outcomes are unhelpful or harmful). And believe me, when that inner critic is met with calm, compassion and curiosity, it's going to feel really, really different.

You'll get a meditation to help you get to know and befriend your inner critic, journal prompts and an exclusive (also free!) bonus workshop to deepen and continue the work you started.

Link in my bio now
and at
www.freshairand.com/welcome

Self worth isn't something we have to find, or cultivate. It's not something we have to try harder at, fix about ourselves or have missing.

It was actually always there.

Parts of us took on some of the pain we experienced.
Parts of us took on ways to protect ourselves from being hurt again.

And in the process, our self-worth might have been masked.

But, in creating deep, compassionate connection with these parts of ourselves, we can begin to uncover the self-worth that was always there.

The impacts are far reaching.
Far, far beyond sometimes what we can even imagine as possible for ourselves.

In the way we feel inside.
The way we talk to ourselves.
The decisions we make for ourselves.
And how we choose to act in the wider world.

Maybe my main message could be summed up by this?

Peace inside never grows from continuing to fight parts of ourselves.

And if you'd like to try this out for yourself, you can download my new free inner critic resource. You'll get a meditation to help get to know and befriend you inner critic, journal prompts and a free, exclusive bonus workshop.

Link in my bio and at www.freshairand.com/welcome

Name change!

I've long felt that I'd outgrown 'The Plan' as a business name.

When I started, it was about helping clear the confusion to find a way forward - the plan.

And as I've grown, my philosophy changed - my work around mind, body and relationship to food is about recognising the magic that is in. In all of its beautiful, messy complexity.

So we're calling ourselves from this point forward:
'Fresh Air &'

‘Fresh Air & ’ helps you move outside the box for yourself: in your health, your habits, how you feel and who you are.

We are

strong & soft

powerful & peaceful

fierce & compassionate

bold & sensual

connected & expansive.

And y'know, I also recognise it doesn't make any difference AT ALL what I call myself/my business 🤣

It's still me.

And I still do exactly the same thing: I help you step into strength and self-healing with your mind, body and relationship to food.

Because what DOES matter is helping you change your life.

'Fresh Air &' is about embracing ‘both/and’ instead of ‘either/or’, because our health, emotions, minds, bodies and lives are so much more complex and brilliantly beautiful than the ‘should’ and ‘should nots’. We stand for defining ourselves, strong boundaries, self-compassion and bold action.

So, what do you think?
Do we like? 🧡

Many of us are living in this state of collapse (no energy in the sofa feelings amiright?). When we stop, it's not into easeful rest. It's a collapse, shut down, numb out, not in our body, bone tired sort of stop.

So then, to get anything done in our wonderful busy lives, we pump out the energy from our sympathetic nervous system (hi adrenaline and cortisol!) that leaves us kinda thrumming, racing mind, edgy, chaotic, a million miles an hour (even if we stop and try to do nothing?).

Many of my clients have a hard time when it's a quiet season at work/in their lives for this very reason.

And it takes intentional time to move away from that.

Heck, I'm a year out from leaving teaching, and my nervous system still feels the echoes of it.

Someone once said to me 'but you like the intensity right?'. You like the challenge.

At the time, I'd have agreed with them.

But actually, there's a difference.

There's a difference between familiarity and safety.

My nervous system was used to 10000000% miles an hour. In fact, it was so familiar with it, it's what felt safest (whilst my body entirely disagreed, and was trying to remind me of this daily!).

Actually learning to regulate back down, intentionally leaning into a nervous system state that felt so unfamilar, was the hard and the most needed part.

It's called the ventral vagal state (and it's part of the parasympathetic pathway).

It's open, expansive, connected, slow.

Ways I introduce this:
- awareness
- short breathwork practices
- shaking it out
- tapping
- meditation
- other somatic release practices

It's about learning to live on body time again.
Living to live in our body.
Not as a vehicle for carrying our brain around.

But to step into the living, breathing, pulsing, rhythm of your cells. Moment by moment.

Ahhhhhhhhhh.

The way forward into this isn’t MORE.

It’s less.
Doing less.
Listening to ourselves breathe.
Taking our time to eat.
Lying in the sunshine.
Daydreaming rampantly.

The most radical thing we can do for ourselves and others:
Rest.

A lil peek inside an IFS session with me ✨🥰

IFS is perfect for working with your:
- relationship to food
- emotional eating
- body image
- your inner critic
- all-or-nothing mindset
- sticking to a habit
- burnout and stress
- people pleasing
- developing more self-compassion

Link in bio for my 1:1 application (I offer a free 30 min discovery call to see if we're a good fit!).

Yes you can wait until January to start. You also don't have to wait. Whenever you decide to change is the perfect time.

Happy Friday!
Caroline x

I googled emotional eating. Every resource, article etc. was about *fighting* your inner emotional eater.

A different approach: we don’t need to stop, fight, or gain control of this part of you.

All that does is escalate the situation, and put you through a cycle of eat, shame, restrict, repeat. It might feel loud, chaotic or out of control inside when we take this approach.

Intention 1: let’s create awareness (without judgement) of what’s going on here

Intention 2: how can we meet this with kindness and curiosity?

Kindness and curiosity aren’t wishy washy: offering that inside of yourself is not going to give permission to your inner emotional eater to do whatever it likes and take over your life more.

Listening to your inner emotional eater, lets you see how hard they’ve been working to keep you safe and protected.

Instead, it’s the pathway to real compassion.
It’s the pathway to real courage.
It's the pathway to real change.

It's the pathway to a different way of living.

It's not my job to make people feel s**t for their behaviours. And yet, that is how we are taught. As children, by society, in the courses we take, in the language we use, the comparisons we make, the goals we're told to aim for. It's often how we run our schools, businesses, families, systems...

If you look at the health and fitness industry alone, shame is RAMPANT. Because the industry is run on the concept of 'experts' dispensing 'knowledge' and 'advice' because you are doing it wrong.

And you know what that does?
Takes the power away from you.
Erodes trust in yourself.

And I also get it. I get why we use shame. We use shame to verbalise the pain we've experienced, in the hope others will understand and change and not have to experience it too. Right?

Yet what we really do when we use shame is create further disconnect, walls are built, trust is eroded.

And I refuse to participate anymore in spreading the shame.

Once I saw it - I cannot unsee it.

That's why I start ground up. Relationship to food first. Relationship to body first.

Because when we heal the shame that's there, with curiosity and kindness and deep, deep love; when we fill ourselves with that compassion first, then of course we treat ourselves differently. We choose different behaviours, foods, ways to talk to and nourish ourselves, to create relationships, and to connect and receive love.

So, you see, it's not just about what we eat, the weight we need to lose, the body tell ourselves we hate...

You can't grow seeds of self-love, from seeds of self-hate.

It's about coming to live in, rather than, disconnected from our body, breath and the world.

It's about transformation inside, that can't help be leak out to the outside.

That, to me, is the reason why I do the work I do.
The change I want to be.
The change I want to see.

If you want this, my 1:1 coaching application is open. Link in bio

🤎🤎🤎🤎

We talk about habits a lot in the health and fitness space.

Here's my love letter to a habit.

And it's an invitation for you.

1:1 coaching application in my bio if you want to work on your relationship with food, stress management, anxiety, nutrition habits, etc. Now's a great time to start, to be in an amazing place for 2024 ✨✨

What you lift doesn't define how strong you are

What you eat doesn't define how good you are

What you don't do, doesn't define how motivated you are

What you say to yourself in the mirror, doesn't define how beautiful you are

BIGGER. PICTURE.

In your health, strength, fitness, mental health, nutrition, family life, career, etc...

BIGGER. PICTURE.

I continually surprise myself (even though I preach it) that the outcomes take care of themselves (the last, often easy, piece of the puzzle) when you invest in the mindset magic behind it all. The bigger picture stuff.

Long haul
Smart strategy
+
Curiosity
Self-kindness
=
Magic.

So much is possible from there.

Just in case, like me, with September dawning, you need a lil Monday reminder reminder 😉🙌 yassss?

Share with someone else who needs to hear this today 👇