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Share on Pinterest Ton Photograph/AFP via Getty ImagesA new exercise trend known as Cozy Cardio is encouraging people to take a gentler approach to working out by creating cozy exercise environments. There are many ways to get involved such as lighting a candle, playing soothing music, and enjoying your favorite protein drink while you complete a gentle cardio workout. Experts say this trend could help you build sustainable health and fitness habits. Cardio can improve your heart health and contribute to weight loss.

Cozy Cardio a new trend that takes a kinder, gentler approach to exercise has emerged on social media. And, if you find intense exercise routines intimidating, it may be an excellent way to get fit.

Rather than putting yourself through a grueling workout, Cozy Cardio is all about making exercise an enjoyable and accessible everyday activity.

It involves creating a calm and cozy exercise environment and completing a cardio workout, usually from the comfort of your own home.

TikTok creator Hope Zuckerbrow popularized the trend when she first posted her morning cardio routine on the platform.

Her early morning cardio session involved lighting a candle, making an iced coffee, and donning fluffy socks, before walking at a gentle pace on her walking pad for 40 minutes, with a romcom on in the background.

Since then, many social media users have shared their own Cozy Cardio routines. There are many ways to get involved in the trend, like wearing your favorite loose-fitting clothing, lighting a candle, or playing soothing music while you workout.

Cozy Cardio certainly sounds like a more gentle and accessible way to get fit. But is it effective? How cozy cardio can up your fitness game

Ellie Crawley, an online strength and conditioning coach and founder of Feel Fit, says Cozy Cardio is about stripping away the idea of no pain, no gain and moving towards exercise that places an emphasis on overall wellbeing.

In doing so, it makes fitness more accessible and allows you to build sustainable health habits.

Not everyone feels confident working out, and so creating a comfortable space as Cozy Cardio encourages you to do can mean the difference in starting a fitness habit and putting it off, she notes.

Cozy Cardio can be a great starting point, because the more you do it, the more confidence youll build, and who knows where that might lead.

Likewise, Eliza Flynn, a personal trainer at The Warrior Method, loves this more casual approach to fitness.

Ive found there are two types of people those who love the busy, noisy atmosphere of the gym or a fitness class as they find it motivating and exciting, and those who would much rather exercise at their own pace, in a more calm manner, she notes.

If youre in the latter camp, Cozy Cardio may be an ideal solution as you can set up an environment to suit you. Whats more, Flynn believes Cozy Cardio offers a more flexible approach to fitness too.

It feels like its getting harder and harder to fit regular, sustainable fitness into the modern lifestyle so anything which nudges you into regular, consistent exercise is a winner in my opinion, she shares.

When you remove the barriers to exercise, it paves the way for you to work out consistently and when you train consistently youre more likely to see improvements, like increased energy and stamina.

Flynn describes Cozy Cardio as creating your personal best environment as it can help you tap into increased energy, motivation, and focus.

She says it allows you to take a holistic approach to fitness which can be a welcome change to the train insane, go hard or go home messaging prevalent on social media.

When you do this, exercise becomes less of a chore, and more of an enjoyable experience; one that becomes part of your everyday lifestyle.The health benefits of cardio exercise

As far as exercise trends go, strength training has overtaken cardio in the popularity stakes in recent years. However, both experts agree that cardio offers many health benefits and should form at least some of your weekly movement.

Regular cardio should be part of every persons week as it can help offset many health risks which are exacerbated by a sedentary lifestyle, smoking, high cholesterol levels, and diabetes, says Flynn.

It can also contribute to weight loss, build up your heart muscles so you can better take in and process oxygen, and can even improve your immune system, she adds.

Cardio offers many mental health and wellbeing benefits as well. In particular, Flynn says it can reduce stress, boost energy levels, and improve your mood.

Whats more, cardio can be less intimidating and more beginner-friendly than strength training.

For those who are starting to exercise, gentle cardio is a great place to start as you generally have less muscle ache after than a traditional weights workout, and you can build it up gradually, says Flynn.

However, cardio should make up just one part of your exercise routine. If youre a fan of Cozy Cardio you should aim to add in some weight training eventually.

This is especially important as you age. Age-related muscle loss starts around age 30 and can impact your mobility and contribute to your risk of fractures and falls.

Strength training as you age will help increase both muscle mass and bone density. How to begin a Cozy Cardio routine

If you want to make Cozy Cardio a habit, keeping it simple is key.

The main appeal of Cozy Cardio is that it takes very little effort to get started. As soon as something requires a lot of effort to do, it becomes much easier to put it off, Flynn points out.

First things first, set up an area in your house for exercise and determine what exercise youre going to do, Flynn advises.

Depending on the exercise you want to do, you may want to invest in some equipment, like a yoga mat, a walking pad, or some resistance bands.

But there are other options if you dont want to splash any cash. Flynn suggests putting on some music and having a dance, or completing a gentle full-body workout. You can create your own or find one you like on YouTube.

There are no rules as long as it raises your heart rate, Flynn encourages.

Crawley shares similar advice. If you arent sure what to do, she suggests sticking on your favorite music and moving in the way your body wants to.

Finally, carve out time for it. Cozy Cardio should make finding the time to exercise a little easier. Scheduling your workouts can help as well.

Crawley recommends setting time aside for yourself. You might like to schedule movement for the time of day youre feeling most energetic or in tune with yourself.

You could set a time before or after work hours, Crawley suggests.

Getting started is probably the hardest part.

Remember Rome wasnt built in a day, so take it step by step, Flynn advises. If youre not exercising at all, aim to get 30 minutes in a week and build up from there. And dont forget that it doesnt need to be all in one go you could break it into 10 minutes over 3 days. Takeaway

Grueling strength workouts and slogans like no pain, no gain may have become popular on social media but Cozy Cardio is a trend that takes a much kinder and gentler approach.

This can help you build positive long-term fitness habits.

Embarking on any new health and fitness endeavor can be intimidating. By starting gently, you can build up self-compassion and realize that you dont need to push yourself too hard to tap into your personal best.

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Politics

Reform UK’s former Wales leader Nathan Gill jailed for accepting pro-Russian bribes

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Reform UK's former Wales leader Nathan Gill jailed for accepting pro-Russian bribes

The former leader of Reform UK in Wales has been sentenced to 10 and a half years after he admitted accepting tens of thousands of pounds in cash to make pro-Russian statements to the media and European Parliament.

Nathan Gill had “abused a position of significant authority and trust” and was “motivated by financial and political gain”, said Mrs Justice Cheema-Grubb during remarks at the Old Bailey on Friday.

Gill, 52, of Anglesey, North Wales, had previously pleaded guilty to eight counts of bribery between 6 December 2018 and 18 July 2019, corresponding to his time as an MEP.

Nathan Gill is surrounded by media as he arrives at the Old Bailey. Pic: PA
Image:
Nathan Gill is surrounded by media as he arrives at the Old Bailey. Pic: PA

The Old Bailey heard his activities were linked to pro-Russian statements about Ukraine while he was a member of the UK Independence Party (UKIP) and subsequently the Brexit Party.

Following an investigation by counter-terrorism police, officers said they believe Gill likely took a minimum of £40,000 in cash and was offering to introduce other British MEPs so they could be bribed. Officers also said they believed some individuals in this case had a direct link to Vladimir Putin.

Nathan Gill pleaded guilty to eight counts of bribery. Pic: Met Police
Image:
Nathan Gill pleaded guilty to eight counts of bribery. Pic: Met Police

Prosecutor Mark Heywood KC previously told the court the bribery offences related to Gill’s association with pro-Russian Oleg Voloshyn, who had been a Ukrainian government official before 2014 and was sanctioned by the UK in 2022.

Gill’s activities emerged in WhatsApp messages after he was stopped at Manchester Airport on 13 September 2021.

He was about to board a flight to Russia to be an observer in elections there.

Bundles of cash recovered

Police said the messages revealed Voloshyn had tasked Gill to make pro-Russian statements on a reward basis. Counter-terrorism officers said the text of some speeches was provided to Gill, which he delivered almost word-for-word.

In other cases, he was paid to offer commentary to news outlets, such as the pro-Russian media organisation 112 Ukraine.

A search of his home in Wales also uncovered thousands in euros and dollars.

Bundles of cash were recovered from Gill's home. Pic: Met Police
Image:
Bundles of cash were recovered from Gill’s home. Pic: Met Police

Pic: Met Police
Image:
Pic: Met Police

Greed ‘primary motivation’

Commander Dominic Murphy, head of the Metropolitan Police Counter Terrorism Command, described Gill as being motivated by money.

“It appears… greed was his primary motivation. But I think there’s an element of him that had a pro-Russian stance as well, but only he can answer that question, to be honest with you, he never told us that.”

Gill was interviewed in March 2022 and made no comment. He was charged and appeared in court in February 2025.

Gill said no comment when interviewed by officers in 2022. Pic: Met Police
Image:
Gill said no comment when interviewed by officers in 2022. Pic: Met Police


‘A grave betrayal of trust’

During sentencing, Mrs Justice Cheema-Grubb described Gill’s offending as “sophisticated” and “a grave betrayal of the trust vested in you by the electorate”.

She told him: “You accepted payments from foreign nationals, made statements on important international matters at their behest, utilised scripted material presented as your own, and orchestrated the involvement of other MPs.

“Your misconduct has ramifications far beyond personal honour, which is now irretrievably damaged. It erodes public confidence in democracy when politicians succumb to financial inducement.”

Gill was paid to offer commentary to pro-Russian media outlet, 112 Ukraine. Pic: Met Police
Image:
Gill was paid to offer commentary to pro-Russian media outlet, 112 Ukraine. Pic: Met Police

Other UK politicians at risk

Commander Murphy said that police were continuing to investigate other MEPs, including some from the UK.

“What we do know from the conversations with [Oleg] Voloshyn is that Nathan Gill actually offered his services to contact other MEPs, mostly UK MEPs, to also make statements that might be supportive of a Russian position in Ukraine,” he said.

He added: “I do believe that some of the individuals in this case do have direct connections to Vladimir Putin. And I have no doubt that if we were able to, we could follow this trail and it would lead straight to Moscow.”

Commander Dominic Murphy believes greed was Gill's primary motivation
Image:
Commander Dominic Murphy believes greed was Gill’s primary motivation

Gill led the Welsh wing of UKIP between 2014 and 2016 and was a member of the Senedd between 2016 and 2017.

He was an MEP between 2014 and 2020, but left UKIP in 2019 to join Nigel Farage’s Brexit Party – later Reform UK.

Political fallout after prison term

Police have confirmed Nigel Farage has not been part of this investigation, but political rivals have called on the Reform UK leader to launch a thorough investigation.

Defence minister Al Carns, a former colonel in the Royal Marines, said Gill’s actions were “a disgrace”. He added: “I just think wherever we see Russian influence in UK politics, it’s got to be weeded out.”

Read more from Sky News:
Zelenskyy reacts to peace plan
Europe cannot reject Trump’s plan
Britain warns Russia over spy ship

Meanwhile, Liberal Democrat leader Sir Ed Davey said “a traitor was at the very top of Reform UK”, referring to Gill, but also launched a direct attack on Mr Farage by calling him, and his party, “a danger to national security”.

“Nigel Farage himself was previously paid to be on Putin’s TV channel, Russia Today, and said he was the world leader he admires the most.

“We must all ask – where do his loyalties really lie? We need a full investigation into Russian interference in our politics,” he said.

Reform UK, which previously kicked Gill out of the party, said in a statement: “Mr Gill’s actions were reprehensible, treasonous and unforgivable. We are glad that justice has been served and fully welcome the sentence Nathan Gill has received.”

Liz Saville Roberts, Plaid Cymru’s Westminster leader, welcomed Gill’s jail sentence “for his acts of betrayal in taking bribes from Russia”.

In a statement, she said: “If the former Reform UK leader in Wales was part of a broader, co-ordinated effort to advance Moscow’s agenda within our democratic institutions, then the public deserves to know the full truth, and how far Russian money and influence reached into Nigel Farage’s inner circle.”

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Politics

Will the government be lowering energy bills in the budget – and will taxes have to rise?

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Will the government be lowering energy bills in the budget - and will taxes have to rise?

There is rampant speculation that the government might do something to bring down energy bills in the budget next week – but what could this look like, and will other taxes go up?

The high rates people pay for heating and electricity is becoming a more salient issue as temperatures drop, and the confirmation the price cap is rising will do nothing to help public opinion on the topic.

Energy bills are also rising as a direct result of government policy, including on net zero, with some criticising Energy Secretary Ed Miliband for his stalwart defence of the project.

Politics latest: Follow live updates

Technology Secretary Liz Kendall told Sky News that the government is looking at taking “more action” on the cost of living, when asked if bills were coming down.

In their election manifesto last year, Labour promised to get energy bills down by £300 by 2030. Here’s how this year’s budget could work towards that.

Remove VAT

More on Energy

Currently, bill payers have to fork out 5% of their charge in VAT.

This would be an easy target for the government if it wants to knock a lump off everyone’s bills, with estimates it could save people about £80 from their annual payments.

Read more:
‘No shortcut’ to cheaper bills, warns minister
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What’s driving energy prices higher?

However, there are warnings that this cut would benefit those who spend more on energy more than the poorest households, as it is a percentage tax – which might draw criticism for not aligning with the government’s “working people” mantra.

And with budgets tight, it is unlikely the government would be able to find the estimated £2.5bn in savings from axing VAT on energy, so tax would need to be raised elsewhere to account for it.

Remove policy costs

As Sky News business and economics correspondent Paul Kelso pointed out with the announcement of the rising price cap, wholesale energy prices have fallen.

But household tariffs are going up because of government policy, according to Ofgem, Paul says, with taxpayers forking out for the Sizewell C nuclear power station, the warm homes discount and changes being made to the grid.

Some think tanks and action groups have called for these payments to be moved off bills and into general taxation – like with VAT – in a bid to make those with the “broadest shoulders” carry more of the burden.

Some estimates suggest moving policy payments off bills and to tax could save people again about £80 from their annual bill.

Combined with the VAT change, this leaves a potential for about £160 to be knocked off the average yearly bill – but the money would be raised elsewhere from the expected tax rises.

Changing net zero targets

The most unlikely measure is a change to the government’s net zero targets, but major changes to the policy could knock money off the average bill.

The cost of reaching net zero by 2030 – a key goal of Mr Miliband – is borne out in bills as the reform is being paid through levies of energy bills.

By delaying the 2030 target, it would allow costs to be spread over a longer period, with the trade-off being a longer period of time exposed to higher gas prices.

If this was imposed on Mr Miliband by the Treasury, it would raise speculation about whether he could continue as energy secretary.

Ed Miliband is championing net zero
Image:
Ed Miliband is championing net zero

There are a myriad of other problems with the energy system that are causing higher bill prices.

One is curtailment costs – about £40 a year of every bill is paid to green energy producers to stop them making electricity.

This is because the grid is so old it cannot transport power from areas like Scotland to the rest of the UK when a lot is being generated. This power also cannot be stored for reuse.

Follow Cheat Sheet here

The government is trying to resolve issues with the grid, but this is happening alongside net zero projects.

The Treasury does not comment on budget speculation.

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UK

Reform UK’s former Wales leader Nathan Gill jailed for accepting pro-Russian bribes

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Reform UK's former Wales leader Nathan Gill jailed for accepting pro-Russian bribes

The former leader of Reform UK in Wales has been sentenced to 10 and a half years after he admitted accepting tens of thousands of pounds in cash to make pro-Russian statements to the media and European Parliament.

Nathan Gill had “abused a position of significant authority and trust” and was “motivated by financial and political gain”, said Mrs Justice Cheema-Grubb during remarks at the Old Bailey on Friday.

Gill, 52, of Anglesey, North Wales, had previously pleaded guilty to eight counts of bribery between 6 December 2018 and 18 July 2019, corresponding to his time as an MEP.

Nathan Gill is surrounded by media as he arrives at the Old Bailey. Pic: PA
Image:
Nathan Gill is surrounded by media as he arrives at the Old Bailey. Pic: PA

The Old Bailey heard his activities were linked to pro-Russian statements about Ukraine while he was a member of the UK Independence Party (UKIP) and subsequently the Brexit Party.

Following an investigation by counter-terrorism police, officers said they believe Gill likely took a minimum of £40,000 in cash and was offering to introduce other British MEPs so they could be bribed. Officers also said they believed some individuals in this case had a direct link to Vladimir Putin.

Nathan Gill pleaded guilty to eight counts of bribery. Pic: Met Police
Image:
Nathan Gill pleaded guilty to eight counts of bribery. Pic: Met Police

Prosecutor Mark Heywood KC previously told the court the bribery offences related to Gill’s association with pro-Russian Oleg Voloshyn, who had been a Ukrainian government official before 2014 and was sanctioned by the UK in 2022.

Gill’s activities emerged in WhatsApp messages after he was stopped at Manchester Airport on 13 September 2021.

He was about to board a flight to Russia to be an observer in elections there.

Bundles of cash recovered

Police said the messages revealed Voloshyn had tasked Gill to make pro-Russian statements on a reward basis. Counter-terrorism officers said the text of some speeches was provided to Gill, which he delivered almost word-for-word.

In other cases, he was paid to offer commentary to news outlets, such as the pro-Russian media organisation 112 Ukraine.

A search of his home in Wales also uncovered thousands in euros and dollars.

Bundles of cash were recovered from Gill's home. Pic: Met Police
Image:
Bundles of cash were recovered from Gill’s home. Pic: Met Police

Pic: Met Police
Image:
Pic: Met Police

Greed ‘primary motivation’

Commander Dominic Murphy, head of the Metropolitan Police Counter Terrorism Command, described Gill as being motivated by money.

“It appears… greed was his primary motivation. But I think there’s an element of him that had a pro-Russian stance as well, but only he can answer that question, to be honest with you, he never told us that.”

Gill was interviewed in March 2022 and made no comment. He was charged and appeared in court in February 2025.

Gill said no comment when interviewed by officers in 2022. Pic: Met Police
Image:
Gill said no comment when interviewed by officers in 2022. Pic: Met Police


‘A grave betrayal of trust’

During sentencing, Mrs Justice Cheema-Grubb described Gill’s offending as “sophisticated” and “a grave betrayal of the trust vested in you by the electorate”.

She told him: “You accepted payments from foreign nationals, made statements on important international matters at their behest, utilised scripted material presented as your own, and orchestrated the involvement of other MPs.

“Your misconduct has ramifications far beyond personal honour, which is now irretrievably damaged. It erodes public confidence in democracy when politicians succumb to financial inducement.”

Gill was paid to offer commentary to pro-Russian media outlet, 112 Ukraine. Pic: Met Police
Image:
Gill was paid to offer commentary to pro-Russian media outlet, 112 Ukraine. Pic: Met Police

Other UK politicians at risk

Commander Murphy said that police were continuing to investigate other MEPs, including some from the UK.

“What we do know from the conversations with [Oleg] Voloshyn is that Nathan Gill actually offered his services to contact other MEPs, mostly UK MEPs, to also make statements that might be supportive of a Russian position in Ukraine,” he said.

He added: “I do believe that some of the individuals in this case do have direct connections to Vladimir Putin. And I have no doubt that if we were able to, we could follow this trail and it would lead straight to Moscow.”

Commander Dominic Murphy believes greed was Gill's primary motivation
Image:
Commander Dominic Murphy believes greed was Gill’s primary motivation

Gill led the Welsh wing of UKIP between 2014 and 2016 and was a member of the Senedd between 2016 and 2017.

He was an MEP between 2014 and 2020, but left UKIP in 2019 to join Nigel Farage’s Brexit Party – later Reform UK.

Political fallout after prison term

Police have confirmed Nigel Farage has not been part of this investigation, but political rivals have called on the Reform UK leader to launch a thorough investigation.

Defence minister Al Carns, a former colonel in the Royal Marines, said Gill’s actions were “a disgrace”. He added: “I just think wherever we see Russian influence in UK politics, it’s got to be weeded out.”

Read more from Sky News:
Zelenskyy reacts to peace plan
Europe cannot reject Trump’s plan
Britain warns Russia over spy ship

Meanwhile, Liberal Democrat leader Sir Ed Davey said “a traitor was at the very top of Reform UK”, referring to Gill, but also launched a direct attack on Mr Farage by calling him, and his party, “a danger to national security”.

“Nigel Farage himself was previously paid to be on Putin’s TV channel, Russia Today, and said he was the world leader he admires the most.

“We must all ask – where do his loyalties really lie? We need a full investigation into Russian interference in our politics,” he said.

Reform UK, which previously kicked Gill out of the party, said in a statement: “Mr Gill’s actions were reprehensible, treasonous and unforgivable. We are glad that justice has been served and fully welcome the sentence Nathan Gill has received.”

Liz Saville Roberts, Plaid Cymru’s Westminster leader, welcomed Gill’s jail sentence “for his acts of betrayal in taking bribes from Russia”.

In a statement, she said: “If the former Reform UK leader in Wales was part of a broader, co-ordinated effort to advance Moscow’s agenda within our democratic institutions, then the public deserves to know the full truth, and how far Russian money and influence reached into Nigel Farage’s inner circle.”

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