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Steph’s back with another super simple recipe you can make at home! And have we got a treat for you! These Nutella Stuffed Banana Nut Muffins are too nice to be naughty! Just 7 steps to create these gooey, soft and delicious sweet treats. Perfect comfort food, pop the kettle on and have one with a cup of tea, an ideal afternoon snack!

Ingredients

3 bananas, mashed

2 eggs, beaten

135g wholemeal self-raising flour

1/2 cup coconut oil (approx 4 tbsp) melted

135g plain flour

Approx 75ml buttermilk (or milk with a little squeeze of lemon juice in)

135g sugar of choice

1 level tsp baking powder 

1/2 tsp salt 

75g chopped hazelnuts

Nutella

Method

1. Add the mashed bananas, eggs and coconut oil to a bowl and mix well

2. Add the sugar and milk and mix to combine

3. Fold in the flours, baking soda and salt until combined. Then add the hazelnuts and fold in

4. Arrange your muffin cases into a muffin tin or onto a baking tray and spoon in 1 spoon of mixture to each – the cases should be half full

5. Take a spoonful of the Nutella and spoon it into each muffin case on top of the mixture already in there

6. Fill each muffin case with another spoon of cake mixture and make sure the Nutella is fully covered

7. Put in the oven on 180 degrees for 15minutes. Baking time varies so check that a skewer inserted comes out clean. But remember the Nutella is in the middle so don’t skewer too far in as you’ll just stick it into Nutella!

Enjoy!

You can follow Steph on Instagram for more recipes to inspire a healthy balanced lifestyle!

@eatingwellnotless

What’s your favourite sweet treat? Let us know in the comments below!

Want more delicious recipe’s to make at home?

La Discotheque Resident DJ Kieran Sharples brings this weeks beats!

Did you miss our FIITFlow class this week? We are sharing our playlist of upbeat, motivational tracks, perfect for your next workout! This week we had La Discotheque Resident DJ Kieran Sharples behind the music.

Get your workout gear on and turn up the volume!

Looking for a workout you can do? Try this Full Body Workout with FIITFlow’s very own Corrine!

Loving the tunes? There’s plenty more where that came from! Don’t forget you can follow us on Spotify to save all your favourite playlists!

Raise your vibration! Join us this Sunday 28th June at 8pm for a community Gong Bath ON US! This will be a live class through Zoom! Tap the link below to book on, or read more to find out all about the benefits of a Gong Bath and our top tips on getting set up!

BOOK ME IN!

What is a Gong Bath?

A Gong Bath is a form of sound therapy where gongs are played in a therapeutic way to cultivate a relaxed state. It is called a bath because you are bathed in the sounds and vibrations. Everything vibrates at its own frequency, these frequencies can be altered causing our moods to be energised and lifted.

Introducing Chris! (aka “Indefinable”)

“Hi guys, I’m Chris and am super excited to lead The Studio community with a gong spa this Sunday!  I’m a lover of all things yoga, meditation, qi gong, music, personal growth, nature/adventure and  travel of many forms!  Of late, I’ve started to explore new ways of working with sound , along with a completely different set of intentions.  I now bring a range of powerful, healing and transformative sound to the table in the current form of gong spas, sound baths and guided meditations.”

How will it help me?

Reduces internal dialogue and helps to silence the mind into a meditative state. Perfect if you’ve been feeling stressed or anxious during lockdown.

Creates a state of relaxation and releases tension from the body, an amazing way to end your week and revive you for the week ahead.

Help clear emotional and energetic blockages.

Help to promote a good night sleep, making you feel refreshed and restored

What can I expect from a Gong Spa?

My gong spas / sound baths align with my alias – indefinable.  Words are not really needed (or sufficient) as it really is all about the magic of sound energy and how it will effortlessly take you on a journey elsewhere.  To a place where time and space blur and where healing really can and does take place, of whatever form is relevant for you.  I work with a pair of gongs, a growing set of crystal quartz and other-worldly alchemy singing bowls.  The latter are infused with precious crystals, elements and metals to really take the energy carried by the sound up a number of levels. I also incorporate my hand pans as well as other mystical instruments, all of which come together to create an hour of blissful relaxation, healing and/or if you prefer, exploration of the deeper states of mind. 

If you haven’t experienced a sound bath yet – be sure to check this Sunday out.  If nothing else you will sleep well afterward! We’ll start with a short guided breath practice to get into the present moment, just to aid your initial relaxation before we begin.  This will be nothing advanced and if you’ve practiced yoga at The Studio (or online) with any of our amazing teachers , you’ll definitely be well prepared for what’s to come.

Our top tips for getting set up!

We suggest considering the following tips to maximise the experience and allow yourself to really sink into a space of peace and tranquility.

  1. Block the hour out for yourself and anyone attending with you.  Be present, relax.
  2. Ensure you have either headphones or a good speaker / surround system, the sound travels well thanks to the recording setup but phone / laptop speakers definitely have their limits!
  3. Put your phone on do not disturb or flight mode.  
  4. Have a comfortable place to sit or better still, lie down.  Blankets and pillows / bolsters are good.  Close your eyes.
  5. Candles / incense are also great additions to set the mood in your space.

We look forward to sharing this hour with you on Sunday and we hope you’ll take something from it.  

How do I join in?

All you need to do is click the link below to book your spot!

BOOK ME IN!

If you have any questions or feedback you can find Chris on Instagram at @i_am_indefinable

Have you experienced a Gong Bath? What did you think? Let us know in the comments below!

The Studio YouTube

23/06/2020

Your home for all things health and wellness!

Our Studio YouTube Channel is a home for inspiring our community to invest in themselves and their health! Offering inspiration to promote a healthy lifestyle through Yoga, Fitness, Health & Wellbeing.

You can find everything from home workouts, yoga flows, mindful meditations and healthy recipes to help you live a healthy, happy life. The journey to becoming the best version of you starts HERE!

Don’t forget you can like and subscribe to our channel to always be up to date and be the first to know about our latest videos! Tap the image below to go straight to the channel!

Getting Started

Make yourself at home! To make it super easy we have created three playlists to help you find exactly what you are looking for. New to The Studio YouTube and want to get a feel of what The Studio is all about?

Check out a glimpse of what we have to offer here;

New to The Studio? Welcome! Start here..

The Studio Online

This is where you can find all your online yoga flows! From quick morning sessions to kick start your day, to tutorials to hone in on your yoga skills, to relaxing stretches to rest and restore before bed. These are flows you can do anytime, anywhere. There is something for everyone, no matter your experience or lifestyle!

Can’t wait to get started? Tap the image below to go straight to one of our favourite feel good flows!

Fitness & Sports

Looking for something to push your training to the next level? This playlist is home to your training tool kit. Videos to help you stay on top of your game, no matter what sport you train in! Stretches to speed up recovery, the perfect post workout smoothie, and workout inspiration to get you motivated!

Perfect if you’re looking to start your fitness journey and need some guidance and inspiration, or if you are a fitness fanatic looking for ways to help maximise your training performance and get the most out of your workout.

Dive right in with this full body workout tutorial you can fit in to your daily routine!

Health, Wellbeing & Lifestyle

Your hub for all things health, wellness and lifestyle. Our Studio ethos is to create a space to grow, and it all starts from within! A healthy mind helps support a healthy body. So here you can find nutritious and healthy recipes to fuel your body, meditations to help cultivate peace and clarity into a busy schedule, and helpful tips and tricks to live happier!

It all starts with you! Start your day the right way with this energy boosting breakfast! A step by step video tutorial with all the recipe details, tap below to find more!

How can you get involved?

We love to hear from you! Don’t forget you can like and subscribe to our channel to stay up to date with the latest videos! Drop us a comment and let us know which tutorial is your favourite, and head to the discussions board to leave us some feedback, we would love to know what you think!

What else would you love to see on our YouTube Channel? Let us know in the comments below!

NEW CLASS ALERT!

What are you doing this Wednesday? Clear your schedule you won’t want to miss this! Our incredible Studio instructor CJ is bringing a brand new class to our timetable every Wednesday 7 – 8pm!

Find your perfect balance of Yin and Yang!

Ready to book now? Tap the image below to save your space.

What is Yin Yang Yoga?

Did you know?

Yin and Yang are the Taoist concepts which describe the two relative qualities present in everything. Yin is more internal, cooling and encourages a lower phase of energy. While Yang is more external, dynamic, warming and increases energy.

Life is about balance, and so is our yoga practice! CJ will start the class by guiding you through slow and restorative postures to ground the mind and body, becoming connected with the breath and the present moment. Warming up the body with lengthening stretches, before moving into dynamic strengthening and balancing postures. Build strength and integrity while being mindful.

Want to join CJ on the mat?

BOOK YOUR SPOT NOW!

Looking for a workout you can do now? Challenge yourself with this Full Body workout to strengthen and tone!

In celebration of Fathers Day today, we have created a playlist of blast from the past tracks, full of iconic male artists from the 60’s, 70’s and 80’s. Song’s both you and your Dad will love! The perfect soundtrack to whatever you are up to this Sunday.

Happy Father’s Day!

Tap the image to go straight to the playlist, don’t forget you can follow or like the playlist to save it to your favourites!

What song always reminds you of your Dad or an important man in your life? Let us know in the comments below!

Fancy a Father’s Day walk? Check out our favourite local walks here!

Staying in and having a movie day this Father’s day? Why not get set up on the couch and watch on of our top Netflix picks, recommended by The Studio team!

There’s power in sharing music! Need some inspiration and want to know what we’ve been listening to during lockdown? Each week we will be coming at you with a new Spotify playlist of our top tracks! Curated by a different member of our Studio team or community. Check out the playlists below!

Relieve tired and aching muscles post workout!

Finished your workout? Making time to cool down after a training session is an important aid in improving your recovery. Relaxing the body and returning the heart rate back to normal, allows you to absorb the benefits of the workout you just had. After working on strengthening the muscles its important to then work on lengthening them with some post workout stretches. This reduces muscle tightness and soreness, and helps to prevent injury.

You’ll be ready for your next session in no time!

3 steps to recovery!

Refuel

We all know how important it is to refuel the body after a workout! Stay hydrated and give yourself a protein boost with this Post Workout Smoothie recipe.

Top tip! Try and drink within the first 20 minutes of completing your session for maximum benefits.

Relax

Looking for a rest day release? Keep stiffness at bay and unwind further on your rest day with these simple stretches to release and relax.

Rest

Did you know the body does most of its healing whilst you sleep? After a good workout its crucial to get a good nights sleep to allow the body to repair and recover. Try this before bed to send you off into a blissful nights sleep.

Want to know more?

For more tips and tricks on how to make the most of your workout, check out the blog for our top Pre and Post Workout Tips!

Steph’s back with a healthy breakfast in just 3 steps!

We asked you answered! We asked what recipes you wanted to see more of from Steph, and healthy breakfast foods came out on top!

Breakfast literally means to break our fast of not eating overnight, and choosing a healthy breakfast which includes protein and healthy fats provides the energy you need to take on the rest of the day! Eating breakfast is also key to making sure our bodies receive the amount of vitamins and nutrients they need to stay healthy.

This recipe for Banana and Coconut Chia Pudding recipe ticks all the boxes!

Ingredients

2 ripe bananas

4 tbsp chia seeds

175ml coconut/almond milk

1/2 tsp vanilla essence

2 tsp maple syrup

1 tbsp maca powder (optional)

Nudie coconut chips (choose your favourite flavour)

Cacao nibs

Blueberries

Peanut butter

Method

1. Mash the bananas in a bowl.

2. Add the chia seeds, maca powder, vanilla essence, maple syrup and mix thoroughly. Pop into the fridge overnight (or leave for an hour or so).

3. After leaving to rest, the chia seeds will of expanded, and you’ll have a pudding like texture. Serve into bowls and top with the coconut chips, blueberries, cacao nibs and peanut butter.

Enjoy!

Did you know?

Chia Seeds are a great source of plant based protein, ALA omega 3 and fibre, so a great morning boost! Soaking them overnight is thought to maximise there their benefits and make them more gentle on the stomach and easier to digest.

Want more healthy recipe inspiration? You can follow Steph on Instagram at

@eatingwellnotless

Perfect your morning routine!

Healthy breakfast sorted? Perfect your morning routine with a rise and shine yoga flow! Wake up with the body with some gentle movement and feel ready to tackle the day ahead. Check out some of our online flows perfect for first thing in the morning.

Feeling inspired?

Now you’ve mastered breakfast why not try these simple recipes? We’ve got a mood boosting lunch, and a drink to rehydrate you with this refreshing twist on green tea..

What’s your favourite breakfast treat? Let us know in the comments below!

Warm up the muscles ready for your workout!

Get ready to warm up and work out with these pre workout stretches in our latest video! Find that workout mindset and improve performance by focusing the mind through the breath. Stretch the muscles to warm up to prevent injury and increase mobility.

Perfect for before any physical activity!

Need a workout? Corrine’s got you covered with a full body workout and your rest day release routine!

What’s your pre workout prep? Let us know in the comments below!

With a turn in the weather we say goodbye to the sunny blue skies and welcome back the grey clouds and rain, but hopefully not for too long! So if you don’t fancy getting waterproofed up for a walk out this week. We are compiling some boredom busting indoor activities to keep you busy!

Learn Something NEW!

Who said staying indoors has to be unproductive? With access to literally anything and everything now online, its the perfect time to bury your head in one of those undiscovered passions or hobbies you’ve always wanted to try!

Study a new course/skill online

Use the time to jazz up your CV by learning a new skill or gaining a new qualification! With access to free course through universities such as Open University, it’s never been a better opportunity to further your knowledge in something that interests you. You can check out their list of free courses HERE. Also you can check out online tutorials via YouTube for all kinds of ideas!

Get creative!

Painting, sewing, baking, decorating, making, creating. Keep your hands and your mind busy with some arts and crafts! A great way to practice mindfulness too as you immerse yourself in something that requires your complete focus.

Our yogi Alicia has been getting creative with her decorating skills!
Rachael has been enjoying baking new treats!

Want to try a new recipe and need some inspiration? Check out our previous blog post for a delicious mood boosting risotto!

Getting Creative with Children

Here’s a fun way to get children involved and work on your photo editing skills, and you don’t even have to fork out for an expensive photoshop programme! Free app Canva can be used for editing and designing your own content from photos to business cards.

Our front of house team member Paige got creative with her two little sisters as they created their own around the world trip by building a cardboard plane and selecting Canva backgrounds for them to drop by and by visit! Get creative, anything goes!

Play with Pets!

Its important to keep the fur babies of our lives occupied while they cant go out for a walk either. Our instructor Jane has had her hands full looking after new puppy Ezra and keeping him busy indoors! Give your pet an extra cuddle and get an indoor game of chase underway.

Jane’s new puppy Ezra!

Netflix and chill?

Sometimes a rainy day just calls for watching a movie and having a cup of tea! Life is about balance, we can’t always be active and striving forwards, sometimes its okay to just sit still and indulge your senses in someone else’s story! Want to know what we’ve been watching? You can check out a collection of our teams go to Netlix favourites HERE, with a selection of movies, documentaries and all day binging series! Let us know which is your favourite!

Yoga, of course!

Nicole has been keeping up her practice at home in her beautiful yoga space!

And don’t forget your Yoga practice is always there for you! Grab your mat, clear some space and move your body! We’ve got some great online tutorials that you can do anytime, anywhere. Test your balance and learn to headstand with Kush, get your burpees on point with Corrine, or relax and wind down with Nicole!

Want to join us for an online class? You can check our weekly schedule below!

Not worried about getting wet? If your still looking to get in a bit of outdoor adventure, check out our previous post on local walks for rainy days!

What are you doing at home to banish boredom? Let us know in the comments below!