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Canadian born Rhian Stephenson is a big name in the health and fitness space.
She joined Psycle as CEO in 2014 and regularly teaches classes at the various boutique fitness studios around London- all of which sell out and are often attended by the A list.More recently she founded the mega-popularArtah Retreats (check out the 2020 schedule here). Set in Spain, at the foothills of the Pyranees, the programmes range from 4-7 days long and are restorative combination of hiking, yoga, massage, LED treatments and relaxing.
A trained nutritionist, naturopath and herbalist, Stephenson uses fitness, diet and supplements to keep her powering on while juggling two businesses. Here, she explains how her routine has changed now she's pregnant, the power of transformational breathwork and the serums she's obsessed with.
"Before I was pregnant the first thing I did in the morningwas make coffee! Now itslemon water with cayenne.
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I love all types of exercise but riding at Psycle is my favourite. I do four rides per week and then three other classes which will be a mixture of our barre and strength classes. I also do a yoga each week, usually straight after one of the other types of classes.
In the morning I always wash with water and then alternate between a hyaluronic serum for hydration and a vitamin C serum. My two favourites at the moment are Skinceuticals H.A Intensifier, 85, and EsteeLauder Advanced Night Repair, 58,(which is super nourishing for the day as well). I finish with Caudalie Resveratrol Lift Cream, 42, - its incredible.
Exercise is my version mindfulness, so Im religious about working out in the mornings. It sets me up perfectly for my day and also ensures I can always get something in just in case my day gets too busy or stressful.
Rhian Stephenson (Psycle)
For lunch, I alternate between having something plant based like brown rice andmixed vegetables, lentils, fromthe Detox Kitchen. Its right by my office so incredibly handy. I have either their salmon andsalads or frittata andsalads.
Im not an advocate of snacking, so before I was pregnant, I didnt snack at all. Now its just not possible! Its usually an apple, carrots & hummus, a boiled egg or some nuts & berries. if Im near Psycle Ill always have a shake as a snack. The Urban Detox is a great one- light but energising.
For me, breathing techniques are the most helpful, not only for dispelling stress but for increasing energy. I learned transformational breath a few years ago, so even just doing fiveminutes of that can be totally restorative if the day is crazy. I also have a 'bed of nails' that I often walk on or lay on, its incredibly stimulating but calming at the same time.
The other thingthat works well for me is spending 10 or 15 minutes on the foam roller. Rolling out the spine, neck, and then tight areas in the chest is amazing for energy and tension.
I drink alcohol - obviously not at the moment - but rarely on week nights. The quality of my sleep and energy are far worse when I drink, so drinking in the work week is completely counterproductive for me. I find it virtually impossible to keep up with the demands of being CEO and still wanting to be healthy if I drink all week, so its just naturally phased out over the years unless theres a special occasion. When I do drink however my go to drinks are tequila (margaritas or on the rocks with lots of fresh lime) or a super good quality red wine.
In the evening, I wash with a cleansing balm by Sunday Riley. Because I exercise so much my skin gets really dehydrated so balms are better for the maintaining hydration and texture. Im obsessed with Allies of Skin Bright Future Sleeping Facial, 110, which I use about threetimes a week as an overnight treatment. Before I was pregnantI used Sunday Rileys A+ Retinoid serum, 70, but have swapped to something without Vitamin A - Herbivore BAKUCHIOL, 45, is amazing. I also use SisleysD-Tox Detoxifying Night Treatment, 158.
To relax before bed, I usually take my dogs for a walk and use that as a cut off for phone use. I dont really do anything in particular unless Ive had an incredibly stressful day, in which case I do a Headspace or meditation of some sort before bed. I adore AromatherapyAssociates Deep Relax Bath & Shower Oil, 49, which I use sometimes before bed. It instantly relaxes me.
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When it comes to supplements I take adrenal support, vitamin D3 and magnesiumconstantly. I keep 5 HTP at home for times when Im really stressed or need help sleeping,L glutamine if Im training hard, and a probiotic, Vitamin C + Ginseng for immunity.
My biggest self-care extravagance is definitely retreats. I think its virtually impossible to completely switch off and rest when Im still in London, so getting out of the country into a beautiful and nourishing environment where all youre expected to do is rest and relax is key. Whenever I can I head to Artah in Spain (artah.co/) - the Recharge programme is the perfect escape when you need a boost but dont have a full week.
In London I would say that massages are my go-to indulgence. I have twoper month and they are transformative to my energy and ability to relax.
Im alsoobsessed with mesotherapy - a facial treatment involving a series of injections of vitamins, minerals and amino acids - which I have every few months.
Overall, when it comes to wellness, I'mnot into anything too extreme, but themost intense thing Ive done is a stay at theMAYRclinic. They put you on a400kcal per day diet with lots of incredible treatments like IV therapy, colonics, shiatsu. I had just had a complete burnout and been in the hospital for pneumonia so it was exactly what I needed, but its not something I would do regularly as its incredibly extreme.
Im a big fan of alternative treatments. I dont have a regular routine of anything in particular.Ill use acupuncture when Im run down and Ill always do the holistic workshops we run at Psycle - weve done sound baths which are incredible for deep rest and breathwork which is also great for energy, stress and sleep. alternative treatments are a great form of prevention and really help keep me resilient and strong.
Before I became CEO I focused primarily on fitness. I had little stress so it was all about training hard and pushing myself. Now, I run twobusinesses and absolutely need to ensure I stay balanced. If I dont theres no way I could be successful in what I do and stay fit, energised and passionate.I do a retreat every year, and now I make sure that I do things to balance my fitness and energy. Yin yoga, massages and acupuncture are regular parts of my routine now and when I dont do them, I feel a real difference. I want to be as resilient and energetic as possible, so I need to make sure I give back to myself when I push this hard.
Psyclehas opened a new studio on Westbourne Grove.psyclelondon.com
Read more:
Psycle's CEO Rhian Stephenson on the wellness rituals she swears by - Evening Standard
Recommendation and review posted by G. Smith
