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TikTok is a breeding ground for the next big thing. What was once predominantly a Gen Z dance app has since evolved into a catalogue of lifestyle habits repackaged under quirky names. Single? You’re ‘dating yourself.’ Attend the gym? You’re a ‘health girlie.’ Organised and minimal? You’re living the ‘Clean Girl Aesthetic’. With over a billion views under the hashtag, the Clean Girl Aesthetic has dominated the app for some time now – and it doesn’t seem to be going anywhere soon. It has since adopted other areas of life such as health and mindfulness. So, what is it? For the blissfully unaware, the Clean Girl is a TikTok trend in which everything about someone’s life appears minimal and effortlessly chic. It is portrayed as being low maintenance. A ‘Day in the Life’ generally starts with an early alarm, followed by a smoothie and minimal makeup for a dewy 'no make-up' glow. The Clean Girl Aesthetic has since welcomed Pilates under its wing, often finished with a dash of bedtime journaling for good measure. @mirellagir ???♀️ #morningvlog #morningroutine #selfcare #thatgirlaesthetic #pilates #cleangirlaesthetic #aestheticroutine Sign up for our free Indy100 weekly newsletter While the lifestyle trend is proving popular across social media, some have argued that it isn’t as effortless as what meets the eye. Critics claim it actually takes more time, effort and money with five minute glazed ‘makeup-less’ looks being tied to £500 treatments. The trend isn’t shy of controversy either, being credited to mostly white influencers. Some have highlighted that aspects of the aesthetic (specifically the ‘beauty’ tutorials) have roots in other cultures. That said, it’s always important to understand the origin of trends across TikTok and give credit where due. The trend has since had a face-off with ‘Dirty Girl Aesthetic’, with Julia Fox declaring on EmRata’s High Low podcast: "Clean Girl Aesthetic is out." The model added: "It’s about, Dirty Girl." She went on to elaborate in a candid clip uploaded to her page, raising concerns about the said ‘rules’ of TikTok trends. "Just so you guys know, ageing is fully in. Like, fully. Dirty girl. Ugly. Not wearing clothes that fit your body type. Just fully wearing everything you want," she told her followers. @juliafox Ooooo I know this is gonna make the broke boys mad #OLDISIN Now, if we strip it back to basics, remove the label and the aesthetically pleasing TikToks, the ‘beauty ideals’ and bouji products, we’re left with a handful of seemingly unproblematic healthy habits. But, are they really effective as TikTok hypes them up to be – or are they merely a part of yet another internet fad? I spent the last month finding out. Now, I pride myself on being a morning person so 5am starts can't be that challenging, right? Wrong. The 5am club is a simple concept to understand – but much more difficult to carry out. You essentially rise at the ungodly hour in the name of productivity. During your time of solitude, you complete house chores, read, grab some breakfast and journal before starting the working day. Days 1-3 felt like a novelty and were filled with optimism and drive: journalling away, whipping up smoothies and taking long, hot showers. Then came along days 3-5 and my body was crying out for those additional two extra hours in bed. The 'snooze alarm' was being abused – and by day 7, I officially called it a day. I have full respect for the 5am rise and shiners, and admire that it's some people's bag – but it's a solid no from me. I ended up bored and restless. Not to mention, the constant reminder I could do all of these things at the end of the day with the same level of energy. Sadly, the first week of journalling my feelings, thoughts and emotions were dedicated to bitching about how tired I was from the dreaded iPhone alarm. But, once the two hours sleep were added back into my routine, we were onto a winner. It soon transformed into a mini mental health journey, allowing me to really gauge certain triggers and delve into feelings a lot deeper. One of the most surprising and unexpected finds for me was connecting the dots between sleeping and eating habits, prompting me to experiment with foods that perhaps weren't giving me the best time. It also allowed me to set my intentions for the day and helped me to stay on track with different areas of life, including fitness. Being the forgetful – and sometimes erratic – person I am, it really helped me slow down, unwind and actually remind me to follow through my my 'to do' lists. This brings me to Pilates: The latest fitness trend taking social media by storm – thanks to the likes of Hailey Bieber, Lori Harvey and Kourtney Kardashian. Even Harry Styles has been spotted giving the Reformer machine a go. You'll soon be humbled by what appears slow, effortless movements – as I learnt at The Health Lab. "Celebrity fitness secrets used to be kept under lock and key but now the more you share the bigger your community," Faye Bennett, Health Lab's studio manager and instructor told Indy100. "Pilates does come with a certain aesthetic as it is commonly very clean movements which appeal to the eye (disclaimer: it’s not always like that!)." "It is a sustainable style of fitness that you can ultimately do every day with no harm to joints. It’s low impact and the results are truly visible," Faye continues. "The short answer is, it works." Truth is, Pilates is far from a new concept and has been practiced since the 1920s. German-born Joseph Pilates worked as a circus performer, boxer and self-defence instructor in England in his early years, before serving as an orderly in an Isle of Man hospital where he helped patients unable to walk. He did so by attaching bed springs to hospital beds, later birthing the famous apparatus seen in most Pilates studios today. "I invented all these machines... it resists your movements in just the right way so those inner muscles really have to work against it. That way you can concentrate on movement. You must always do it slowly and smoothly. Then your whole body is in it," he famously once explained. Complete with 10 Reformer machines in an aesthetically-pleasing studio in the heart of Manchester, the Health Lab may look like an Instagrammer's playground – but it's much more than pretty pictures. You will put in work, through low-intensity movements that will leave you aching in places you didn't even think possible. Hand-in-hand with incredible instructors, experts and a passion for Pilates, I soon learnt there was much more to the phenomenon that meets the eye. Being a loyal high-intensity exerciser over the years, I initially couldn't wrap my head around how subtle slow-paced movements could make a difference to my body. I couldn't have been any more wrong. After a month of training 3-4 times a week, I noticed improvements in my posture, strength and flexibility. It also had a surprising effect on my mental health– especially when it comes to anxiety – as it really taught me to prioritise and focus on breathing techniques. "There’s an age old saying that 'you’re only as old as your spine,'" Faye says. "Pilates is both restorative and strengthening. It improves your posture and alignment so that when you do work out you can access those deep layers of muscle in charge of building strength from the inside out." Faye explains that the leaner muscles become, the faster the metabolism and protected joints become. "This means you will be less prone to injuries and generally feel more ease as you move. This comes from increased flexibility and mobility. We focus an awful lot on the core in pilates which gives you the ability to hold yourself taller, which takes pressure away from your spine and releases tension enabling a strong healthy spine. A healthy spine makes you feel younger, more agile and stronger." While Reformer Pilates can initially look and feel daunting, sessions are guided by well-informed instructors who are on hand to offer help and modifications suited to everyone's individual needs. It's pretty easy to grasp after just one session. "Just know, if you are finding that pilates burn or feeling a little bit wobbly, the rest of the class is too so you are never alone no matter what your experience level is," Faye adds. While my Clean Girl month failed in some areas (a girl loves her sleep), Pilates and journalling are two new positive additions I'll be taking forward with me. They've provided both mental and physical benefits, by adding routine, clarity and a clearer, more settled mindset overall. Maybe TikTok is onto something, after all. To find out more information about The Health Lab classes, click here. Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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Czech police have detained 16 people after violent clashes between West Ham United and Fiorentina fans marred the build-up to the Europa Conference League final in Prague. A group of black-clad Fiorentina fans attacked Hammers supporters in a bar in central Prague on Wednesday afternoon, injuring three patrons, authorities said. Videos on social media showed fans setting off flares and throwing tables at the bar located just off Prague’s Old Town Square. A police officer was also attacked. “Italy fans attacked West Ham fans in a bar on Rytirska street, injuring three,” Czech police said on Twitter. “A police officer was also attacked. We have restricted the personal liberty of 16 people.” More than 10,000 officers are on duty in the Czech capital with major security concerns around the game given the vast numbers of supporters who have travelled without tickets. An estimated 20,000 West Ham fans are believed to have travelled to Prague, even though the club’s allocation of match tickets was fewer than 6,000, given the small size of Slavia Prague’s stadium hosting the showpiece. Uefa have also promised a beefed-up security presence at the Eden Arena as the governing body are desperate to avoid a repeat of the chaotic scenes that marred last season’s Champions League final between Liverpool and Real Madrid in Paris. Additional reporting by Reuters and PA Read More Carlton Cole on West Ham’s final, a coaching career and his surprise ‘love’ of the world’s most sustainable sport I might miss flight home if West Ham win European title, says fan in Prague West Ham fans take over Prague ahead of Europa Conference League final

Racegoers have descended on the first day of this year’s Royal Ascot after the grounds were hit by a deluge of rain this morning (Tuesday 20 June). But the torrential rain couldn’t dampen the spirits of those attending, with many bringing their best outfits to the racecourse. Fashion at Royal Ascot has always been a big deal, and this year is no different. Big, sculptural hats and bright, colourful fascinators are all the rage this year, with women seeming to compete against each other for who can wear the tallest headgear. When Ladies’ Day arrives on Friday (23 June), viewers will no doubt be treated to an even bigger spectacle. The race, which dates back to the 1790s, is a firm favourite among members of the royal family, as well as celebrities and public figures. The late Queen Elizabeth II was an ardent lover of the sporting event and attended nearly every year for seven decades throughout her reign. This year’s event marks the first time King Charles III and Queen Camilla have attended in their new roles. The royal couple, who were crowned last month, paid tribute to the late monarch in a joint foreword for the official programme. Aside from Charles and Camilla, other royals who were present today include the Princess Royal and her daughter, Zara Tindall. Princess Eugenie, the eldest daughter of the Duke and Duchess of York, and her husband Edoardo Mapelli Mozzi also attended. Other famous faces on the racecourse were singer Natalie Rushdie, Made in Chelsea star Georgia Toffolo, sculptor Daniel Lismore, models Rosie Tapner, Eunice Olumide and Hana Cross, TV presenter Charlotte Hawkins, and The Only Way Is Essex star Lucy Mecklenburgh. Here are our favourite looks from the first day of Royal Ascot. Queen Camilla The Queen floated through the grounds in a cream coat dress, with a matching hat and gloves. She also wore the Queen Mother’s Shell Brooch on her lapel, alongisde a pair of dangly pearl earrings. Zara Tindall Tindall’s elegant midi dress features pale green florals with hints of pink. She accessorised the dress, which is by designer Leo Lin, with a straw boater, a nude clutch bag by Anya Hindmarch and nude Sauvereign shoes. Daniel Lismore The designer and sculptor, who has been named “England’s most eccentric dresser”, did not fail to live up to the expectations set for himself. Lismore attended the race in a red crushed velvet dress, with a matching cape covered in silver embellishments. He also wore a Union Jack-themed headpiece featuring a large feather installation rising from it. Georgia Toffolo The TV personality wore a bright orange ensemble, reflecting the colour of the season. Her floor-length dress featured a drop waist and a pleated skirt. She also wore a large ruffled headpiece and carried a raffia bow clutch by Anya Hindmarch. Eunice Olumide The model dressed elegantly in a pastel purple Zimmerman dress with yellow accents. The bottom of her swishy skirt depicted a busy scene from a beach. She also wore a bright yellow hat. Hana Cross The model, and former girlfriend of Brooklyn Beckham, wore a chic fitted white dress with a bow detail and chest cut-out. Her wide-brimmed hat featured a white veil that framed her face, and she wore black silver-tipped shoes and a black handbag. Una Healy The former Saturdays singer wore a special hat made by milliner Ilda Di Vico, which paid tribute to jockey Frankie Dettori. A gold figurine of Dettori performing his signature flying dismount was surrounded by pink and green colours. This year’s event is his final outing after it was announced last December that he would be retiring. Healy also wore a white top by Victoria Beckham, paired with a white skirt and baby pink shoes. Michaela Kocianova The Slovakian model wore a white dress with long sleeves, a ruffled collar and asymmetrical hem. She accessorised with a dainty white fascinator. Silou-hat One racegoer wore an impressively crafty hat to the racecouse today. The blue headpiece featured silhouettes of horses circling the brim, as though they were racing against one another. Against the sun, the hat created a particularly striking effect. Butterfly batik One attendee wore a butterfly-themed hat with batik patterns decorating the wings, which matched the rest of her outfit. Reach for the sky A pair of racegoers wore purple and blue hats with floral features that sat high above their heads. The hats also included twisty twig-like tendrils that reached upwards towards the sky. Swirl of colour This racegoer’s unique pink and blue headpiece makes for a visually interesting design. Long, colourful attachments that surround it provide a festive feel. 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