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Dine In, Take Out

29/03/2020

We asked, you answered!

We asked how many of you prefer eating in or taking out, 76% of you said you prefer to make your own meal at home and dine in, and 26% said you’d rather take out! Well we’ve got you covered for both. We’ve got some more ideas for simple things you can make at home, inspired by our very own yogi Kiera. Alternatively, you can check out our favourite local businesses who are still offering takeout services. Lets support each other and our community!

If you didn’t catch Kiera’s Yogi Takeover on our Instagram on Saturday, here are a few of Kiera’s favourites what she’s been cooking up over the weekend! Have a look and give them a try!

Smoothie Breakfast Pots

Put the avocado, mango and banana through a blender to create your smoothie. Choose your mixed berries or base to put in the bottom of your bowl, pour the smoothie on top, and finish with granola, or extra fruit and nuts of your choice!

Simple Side Salad

Super simple and super good for you! Chop together raw carrot, cabbage, onion, pepper and kale. For the dressing mix together greek yoghurt, Dijon mustard and fresh lemon. Top with crushed walnuts and dried fruits!

What are your dine in favourites? Let us know in the comments below!

Takeout Treats

For any of you wondering what’s still available as that weekend takeout treat, here’s some local businesses that are still delivering. Why not show them your support and take a night off from cooking?

Wild & Wild

For all our Vegans out there, Wild & Wild have launched their new menu. It looks amazing and even though we can’t get there to try it out, it is all available for takeaway! Dine out whilst dining in! We love this local cafe’s ethos prioritising plant based and sustainability, and providing for the community though this rough time. If you are struggling to get your supplies during isolation, supermarkets sold out, or you need to stay at home, check out their One Box! Delivered straight to your door, contact free, you can top up your fruit and veg selection, receive (our favourite) oat milk, toilet paper and even freshly made smoothies!

To view their menu, check out the One Box option and read all about what they are doing through Covid 19 click HERE

Health Gainz Kitchen

Recommended by our very own Natalia, high protein healthy meals to support your home workouts, delivered straight to your door! With 10 meals delivered, you wont have to worry about meal prep all week! More time for online yoga classes and Netflix series..

For orders and more information on their prep packages check out their Instagram below!

The Garden

Missing out on your daily juice fix? Us too! Luckily The Garden in Hale are still delivering all your favourite healthy juices and smoothies! Keep your health in check and your nutrient intake high with these super tasty juice cleanse packages. Contact free delivery straight to your door!

Check out the website HERE to order.

Looking for a healthy mood boosting meal to make at home?

Healthy breakfast?

Stay healthy, stay happy!

Peace&Love

www.thestudiocheshire.com

Give your immunity the boost it needs with these quick & easy daily health shots!

This immune enhancing shot is sure to give you a boost of energy and help keep your immune system healthy and strong (just what we all need right now). Combine these powerful immune system boosting ingredients together to give your body strength.

RAW MANUKA HONEY:

Raw honey contains an array of plant chemicals which act as antioxidants. It can kill unwanted bacteria.

TURMERIC

is a great anti-inflammatory & antioxidant.

BLACK PEPPER

 is used to activate the curcumin in the turmeric.

APPLE CIDER VINEGAR

Can kill harmful bacteria.

GINGER ROOT

Ginger helps to reduce nausea, boost the immune system and has antimicrobial effects that can help fight off bacteria and may help reduce the risk of respiratory infections.

LEMON

Lemons are high in Vitamin C and helps to support heart and digestive health.

This Recipe serves 4, share with the family or can be stored in the fridge for 2-3 days – The benefits of the ingredients are more potent the fresher it is!

What you need:

  • 1/2 cup warm water
  • 2-3 tsps raw manuka honey (maybe a little more to taste)
  • 1/4 inch fresh ginger root , grated
  • 1/2 tbsp apple cider vinegar
  • 1 medium lemon
  • Small pinch (1/8 tsp) turmeric
  • Small pinch (1/8 tsp) black pepper

Method:

  1. Add warm water to a large glass bowl or measuring cup. Add honey and mix with a whisk until dissolved.
  2. Add the grated ginger and apple cider vinegar. Use a hand-held citrus juicer to squeeze in lemon juice. Add a tiny pinch of turmeric (about 1/8 tsp) and black pepper (about 1/16 tsp). Taste and add more honey if desired.

Let it cool and enjoy. Let us know if you enjoy it too!

Like this? Then give this a go!

Peace and love 🙏🏼✨

Keep it Moving!

27/03/2020

Looking for a few other ways to keep the cardio up whilst at home? Looking for something a little more high impact than yoga? Then check out this list to see our favourite ways of keeping moving during lockdown.

Keep moving. Keep growing.

Grab a Partner!

Because things are better when we’re together. If you are self isolating with others at home, perhaps a partner or family member, you’re going to want to get them involved on this one. Give this partner home workout a try.

Partner Hip thrusts – Sit your partner across your hips, use the sofa to prop your upper back and shoulders, squeeze the glutes and lift! Pause at the top and squeeze to add extra tension.

Push Up High fives – Do sets of push ups at the same time, between each push up release opposite arms, tap hands and plant the hand back down. Push up again and tap opposite hands. Keep going until you cant go anymore!

Sit up and pass – Lie down face to face with toes touching, completing sit ups whilst passing an object between you. It can be anything from a tin of soup, a toilet roll, your dog, a ball. Use whatever you can get your hands on!

Piggyback squats – Proceed with caution, may cause extreme laughter and a fall to the ground. Having your partner on your back, keeping the back straight and core engaged, see how many squats you can complete.

Do what you can, take precautions but have fun! Laughter is a workout too right?

We do miss partner yoga in our beautiful studio though!

Dance Like Nobody’s Watching!

Who said workouts had to be boring. Find your favourite playlist of songs, turn it up and dance around your kitchen. Did you know..? Dance has been scientifically proven to improve heart health, reduce risk of depression, and improve coordination and balance! Plus, there’s no way you can do it wrong. Be free, get creative, and let go! Twenty minutes swinging around to your favourite songs, we dare you not to feel happier!

Have a look at these Spotify playlists for some songs bound to get you moving! (Just type them in the search)

– Dancehall Throwback
– Party Hits 2000-2020
– 80’s Hits
– Bottomless Brunch
– Lets Get Funky

What’s your go to dance track? Let us know in the comments!

Use What You Have

Are you missing your gym sessions and need some weight training and resistance in your life? Give this video a try from our neighbours at UP Fitness Cheshire and see how they’re keeping in shape whilst staying at home. Grab your water bottles and your resistance bands and join Personal Trainer Ash Tancock for a full body workout you can do in the comfort of your home or garden! Ash demonstrates each exercise, and check the caption for sets and reps.

Click HERE to go direct to the Instagram Video!

You can follow Up Fitness Cheshire at @up_north_pt for more live workouts, content and Q&A’s with the trainers.

Home Circuits

Why not have a go at setting up your own home circuit? One for all the family! Set up different stations around the house and garden each containing a different exercise. Set a timer, complete one set in each area and see how many rounds you can do! Here’s some ideas of fun fitness ideas the whole family can have a go at.

– Skipping Rope
– Push Ups
– Sit Ups
– Pistol Squats
– Burpees
– Lunges
– Squats/Jump Squats
– Single leg glute bridges

Need some inspiration? Have a look at the video below for a full body, low weight resistance circuit. Top tip! Play around with slow reps and add pauses to increase tension. Need more ideas? Check out Personal Trainer James Griffiths at @jamesgriffpt or you can check out James’s website HERE to find out more information about all things fitness, nutrition and transformation!

Give them a go! Let us know how you get on, and don’t forget to tag us in your home workout videos!

Need a full body workout? Try this!

Stay home. Stay well. Keep growing!

Peace&Love

www.thestudiocheshire.com

We all love a good Netflix binge, who doesn’t?

Here’s The Studio’s top ten watches at the moment.
Specially recommended from the The Studio Team & Instructors!

1. The Dawn Wall

2. Expedition Happiness

3. Ru Pauls Drag Race

4. The Minimalist

5. Wild Wild Country

6. Dark

7. After Life

8. Elite

9. Stranger Things

10. Our Planet

Have a watch and tell us what you think! We’d love to hear what you’re currently watching too!

ENJOY GUYS

PEACE & LOVE

Mindful Moments

24/03/2020

Finding comfort in the chaos can be easier said than done. As our lives become mainly online based, our screen time might be through the roof as we rely on our phone screens to connect us through this tough time. If you start to feel overwhelmed and need a moment for yourself, put the technology to one side, and go old school with our favourite activities to find your mindful moment.

And as we know, with the majority of shops being closed right now, remember you can still support your favourite stores by shopping online! We’ve provided handy links to our favourites, if one of these ideas is calling out to you but you don’t quite have what you need.

Piece by Piece

One of lifes simpler satisfactions, inserting the last piece of jigsaw into its place completing the finished picture. A cosy cottage, a New York skyline, dogs playing cards round a table, or whatever you’re into! Immerse yourself in an (annoyingly) addictive yet relaxing pastime and improve your visual perception, memory and critical thinking. Now, which piece goes where?
Get the family involved! Need a way to keep the kids occupied for an hour? Get them to join in! Set them simple mindful challenges such as finding all the edge pieces, finding pieces of a certain colour, or pieces containing a certain object. This will give them something to focus on and give you a helping hand to find the piece you need!

Check out top Jigsaw brand Ravensburger online HERE. For a wide range of children and adult friendly puzzles!

Colour yourself happy

Something you maybe haven’t done since you were a child, but remember how the hours would pass by in a blissful blur of concentrated focus, as you tried to stay between the lines of a brand new colouring book? Its a favourite child hood pastime but how does it benefit me now?
Well did you know..? There have been several studies to prove the health benefits of colouring including reduced blood pressure and lowering stress and cortisol levels. Expressing yourself creatively helps to clear the mind, as it tunes in to focus on the task at hand. Calming the mind of worries and bringing you into the present moment, it has similar effects to your meditation practice. So if you are missing the mindful benefits of your yoga practice, why not leave your phone in another room. Give yourself a half hour break away from social media and news headlines, and express your inner child, we won’t tell if you go out the lines!

For gorgeous intricate designs and patterns to suit any theme you might fancy check out the great selection at Waterstones HERE.

Mindful Mind Games

No we’re not talking about messing with someone’s head. We’re talking word searches, sudokus and crosswords! You know we are all about growth here, so why not work on growing your vocabulary whilst keeping your brain active! A great way to develop patience to overcome challenges and persevere through frustration, while enhancing mental sharpness and problem solving.

Check out The Works HERE, for budget books to keep you busy on a rainy day.

Bake the World A Better Place

Something we all know and love, Food. With the mad rush of people buying bread in bulk, have a go at making your own! Relish in the feeling of creating nourishing food for yourself from scratch, evoking each of the senses for a true mindful experience.
Its a sensory experience. What do you feel? Think about the texture and the movement you create with your hands. What can you smell? Our sense of smell can literally transport us to a different time or place. What do you hear? Become aware of the sounds created around you, the perfect crackle of a crispy bread crust. And most importantly how does it taste! Its so much more rewarding to eat when you worked through the process of making it. Other ideas for simple bakes are cupcakes, flapjacks and brownies!

Check out our previous blog post on Store cupboard cooking HERE, we think a fresh home made loaf would go perfectly with the Saucy Bean Baked Egg recipe!

(If shopping for ingredients, shop mindfully. Remember to only get what you need, keep your distance from others and share a smile with the staff! Spread love within your community 🙂 )

Dear Diary,

Possibly one of the best forms of self care we could possibly take during this time. Creating a regular journal practice.

If your new to Journaling and don’t know where to start or what to write, The Studio’s Donna recommends following these simple prompts from the book Calm: Calm the Mind, Change the World by Michael Acton Smith. Follow these journaling prompts to get you started;

1. What made me feel calm today?
2. What am I grateful for today?
3. What were the 3 highlights of today?

Let these be the foundational thoughts to guide you before going into deeper reflection. A journal is literally a space for you to ‘brain dump’ any stresses or worries, and put your thoughts and feelings on to paper. Often when we see our problems written down, it allows us to become less attached to them. This gives us space to workout either how to resolve them, or to let go of them. We can also use journaling to stay on top of our goals, dreams and desires, an important tool to stay motivated through hard times.

What are your favourite ways to create a mindful moment for yourself?
Stay Well

Peace&Love

Getting stuck into a good book is definitely on our list at The Studio, but not just any regular book…

Here is Paige’s top pick!

If you want a different take on reading all together then this book will guide you through various drawing activities connecting the mind, the body and the breath. Spend as much or as little time as you please as each activity follows on from the one before, taking you on a mindfulness meditative journey.

Paige’s Top Tip :- Practice at the end of each day before settling down for the evening to relax and gather your thoughts.

If you fancy a go, click on the pic to find it on Amazon!

Happy drawing, reading & breathing!

UNITE

23/03/2020

THE STUDIO GOES LIVE

Something we can be certain of is our communities continued support in each other.

We will continue launching more content to keep you guys moving at home as best we can and also introducing Live classes online to further continue practice with your favourite instructors…

It is so important to keep relationships alive and kicking even if it means we have to meet online 🙂

While practicing social distancing, we want to make sure it doesn’t hinder progression. We believe it’s important to support smaller businesses during these times and this certainly includes our instructors. So, we have created an online schedule which you can book into as normal through gymmaster and meet your instructors to practice via platforms such as Youtube, and our Live platform Zoom – This will allow you to connect and engage with your favourite instructors online for Yoga sessions and interactions.

With this being said, we are launching The Studio Live, via Zoom at 6PM this evening with Natalia for a relaxing Yin flow… Book your spot now and receive a link to the class 30 mins prior

You can join these classes by purchasing online credits, or if you’re already a member of The Studio you can continue to use your class pass credits
(2 online classes are equivalent to 1 regular class booking)

ONLINE CLASS PRICES

  • 1 Online drop in £5
  • 5 Online Class Credits £25
  • 10 Online Class Credits £50

Buy here

If you have any questions please just drop us a message or book your spot for tonight!

See you on the live mat

Your Friday Flow

20/03/2020

Sun Salutations With Jane.

Todays video from The Studio is with our lovely Jane

Join in as Jane shows you how to perfect you Sun Salutations giving you variations to progress and perfect.

Join in as Jane shows you how to flow through your Sun Salutations giving you variations to progress and perfect.

Top Tip: Complete the flow a few times back to back to increase your heart rate and strengthen and tone the whole body!

We want to hear from you! Show us your at home set up with your favourite tutorial and tag #SHAREYOURACTIONS on instagram

Enjoy, and if there are any other tutorials you would like to see comment below and we will do our best for you.

Peace and love

x

The Studio Team

We all have those tins in the cupboard that have been there since the beginning of time. Bought in moments when we promised ourselves we would cook more meals from scratch, but then struggled to ever find the time. Instead of putting more strain on the supermarkets by bulk buying, we encourage you to USE UP WHAT YOU HAVE. Get creative and see what you can put together.

If you need a helping hand we’ve found some recipes using staple, longlife cupboard items you might have lying around.

Tuna and Sundried Tomato Pasta Bake

Serves 6. Prep Time; 10 Minutes. Cook Time; 15 Minutes
Ingredients
500g dried rigatoni (or any other short pasta)
2 x 400g cans chopped tomatoes
4 thyme sprigs, leaves only
300ml double cream
280g jar sundried tomatoes, drained and quartered
198g can no-added-salt sweetcorn, drained
3 x 120g cans tuna in spring water, drained
100g cheddar grated
50g parmasan grated

Method

  1. Heat the grill to its highest setting and put a large saucepan of salted water on to boil. Tip in the pasta and cook for 1 min less than the pack suggests.
  2. Meanwhile, make the sauce by simmering the tomatoes in a pan with a little seasoning and the thyme for about 5 mins. Pour in the cream, stir and simmer for another 4-5 mins.
  3. Drain the pasta, reserving a little of the cooking water, and tip back into the saucepan. Pour over the creamy tomato sauce, the sundried tomatoes, sweetcorn and tuna. Layer into a baking dish (ours was 22 x 29cm), scattering over the grated cheddar between layers. Sprinkle the Parmesan on top and put under the grill for 5 mins until bubbling and golden.

Saucy Bean Baked Eggs

Serves 2. Prep Time; 5 Minutes. Cook Time; 20 Minutes.
Ingredients
2x 400g cans cherry tomatoes
400g can mixed bean salad drained
200g baby spinach
4 medium eggs
50g thinly sliced smoked ham torn
Wholemeal rye bread to serve (optionl)

  1. Tip the tomatoes and bean salad into an ovenproof frying pan or shallow flameproof casserole dish. Simmer for 10 mins, or until reduced. Stir in the spinach and cook for 5 mins more until wilted. 
  2. Heat the grill to medium. Make four indentations in the mixture using the back of a spoon, then crack one egg in each. Nestle the ham in the mixture, then grill for 4-5 mins, or until the whites are set and the yolks runny. Serve with rye bread, if you like.

Recipes from BBC Good Food

One Pot Smoked Tofu Stroganoff (Vegan)

Serves 2. Prep Time; 10 minutes. Cook Time; 10 minutes

Ingredients

1 tablespoon coconut oil
1 tablespoon minced ginger
1-2 cloves of garlic
1 shallot
100g green beans
100g white mushrooms
1/2 packet smoked tofu
600ml water/or vegetable broth
180g pasta
120ml canned coconut milk
60ml water
1 tablespoon potato starch
2 tablespoons dark soy sauce
1/2 teaspoon of paprika
Salt and black pepper to taste

  1. Heat the coconut oil on a medium/high heat, and add minced ginger, garlic and onion and sautee for 3-5 minutes. Add the beans, mushrooms and tofu and sautee for a further 3 minutes.
  2. Pour in 600ml vegetable stock or water, and soy sauce. Add the paprika.
  3. Add the pasta and stir to combine.
  4. Reduce heat to medium and simmer for around 7 minutes
  5. Taste and season with salt and pepper
  6. Mix the potato starch and coconut milk and pour mixture in to the pan. Stir and simmer until the sauce thickens.
  7. Serve immediately

Cauliflower and Spinach Curry

Serves 4.

Ingredients

1 tbsp olive oil
1 onion, thinly sliced
2 garlic cloves, crushed 3cm piece ginger, peeled and grated 2 tbsp medium tikka curry powder 2 tbsp tomato purée
900g pack frozen cauliflower florets 500g frozen spinach
400g tin chopped tomatoes 1 vegetable stock cube, made up to 200ml 240g long-grain rice

  1. Heat the olive oil in a large, deep saucepan over a medium heat and add the onion, garlic and ginger. Cook for 5 mins, until the onion is starting to soften, then add the tikka powder and tomato purée and cook for a further 1 min.
  2. Add the cauliflower, spinach, chopped tomatoes and vegetable stock to the pan and increase the heat to high. Cover with a lid, bring to a boil, then reduce the heat to medium and simmer for 20 mins, until the cauliflower is tender and the spinach has wilted.
  3. Meanwhile, bring a large pan of salted water to the boil. Add the rice and cook for 15 mins until tender. Divide the rice between 4 shallow bowls and top with the curry.

Recipe from Tesco

Happy Cooking!
Stay Well.

www.thestudiocheshire.com

#SHAREYOURACTIONS

18/03/2020

A series to help you energise and revitalise you while at home. 

Today’s video is an energising flow to connect with the core, the hands, and open the shoulders – but more importantly, to help you WIN our competition! Find the video and details on how you can win below!

Join in the flow with Nicole and work towards your best handstand yet!

IT’S COMPETITION TIME

CHALLENGE : We challenge you to see how long you can hold a handstand for. Tag @thestudiocheshire or @thestudo-mcr in your handstand post for a chance to win a Studio Hoodie!  #SHAREYOURACTIONS

HAPPY HAND STANDING