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Monday Motivation!


Start your week right with this playlist of get up and go tracks!

Get your week off to a good start with these songs to motivate your Monday. Songs to inspire good energy and positivity ready to face the week ahead, lets go!

What’s a song you love waking up to on a Monday? Let us know in the comments below!

Don’t forget you can follow us on Spotify or like the playlist to save it to your favourites!

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.

Breaking the Bad!


How to build healthy habits and stick to them!

Can’t stop snoozing your alarm or helping yourself to an indulgent snack? Sometimes we carry on these bad behaviours even when we wish we would stop simply because they have become a HABIT. It’s time to take a look and see what habits you are holding on to that are stopping you from progressing or living a happier, healthier life!

What is a habit?

“A habit is a settled or regular tendency or practice, especially one that is hard to give up.”

The first step to changing your bad habits, is to become AWARE of them. What is something you regularly do that you wish you could stop? Biting your nails? Being negative about yourself? Always being late? Whatever it is, notice where you are wasting your energy on things that don’t benefit your best interests or goals. This will help you to transform that energy into something productive!

Find your WHY

Now lets break it down. Grab a pen and paper and start by writing down the habit you wish to change. Then get clear on WHY you want to change it. Having an intention behind the motivation will help remind you in moments of struggle why you wanted to make the change in the first place This could be as simple as ‘I want to stop smoking, to improve my long term health.’ Or ‘I want to get up one hour earlier everyday, to increase my productivity.’

Schedule something in that will MAKE you want to get up! Book on for an early morning yoga class or go for a run! Try an awakening yoga flow from the comfort of your own bedroom.

What’s Stopping you?

Then ask yourself what is holding you back from making the change you wish you make? Is it fear? Lack of time? Commitment or inconvenience? Notice what might cause you to give up before it happens so you can address the problem early and find a way to tackle it.

With a little discipline and a few mindful steps toward action we can re-programme our brains into healthier habits.

Start Small

You don’t have to make drastic changes to begin to start seeing results. Turning your whole life around in one day would be hard to maintain going forward. Would you like to cut down the amount of unhealthy food you eat? Instead of banning yourself from everything you enjoy all in one go, is there perhaps one food you can cut out first? Start with one small step, and allow changes to happen gradually, giving your body and your mind time to adapt.

Want to eat better? Start your day the right way with a healthy breakfast option.

Get Organised

Is there something you could do to help yourself succeed before you start? This could be research, speaking to someone who has inspired you to break this habit, having a clear out, or being more organised with your time. Make breaking a bad habit easier to succeed at by creating space in your life to implement the change.

Hold Yourself Accountable

Make it be known that you are out to change! It doesn’t mean you have to announce it on your social media, but is there someone you trust that you can tell? It’s always good to have someone to turn to if you are struggling or to help re motivate and support you. Not up for sharing your secrets with anyone? Try leaving little post it reminders around your space or somewhere you will see frequently. Remind yourself what the habit is you are trying to break and WHY.

What bad habits do you wish you could break? Let us know in the comments!

What’s new this week on The Studio Spotify?

This week Paige has shared her favourite playlist of songs to put on in the background when its time to just get things done! Whether you are working, cleaning or just chilling. These songs will help create the perfect bit of background ambience for productivity or relaxing.

Don’t forget you can follow us on Spotify or like the playlist to save it to your favourites!

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.

Abs Blast!


Tone that tummy and build a strong core with these 5 exercises!

Ready to see results? Condition your core in 7 minutes with this Abs Blast tutorial with Corrine! Build strength and tone up by adding this to your daily routine. Why is a strong core important? Not just for having those visible abs to show off, but our core muscles help to maintain correct posture and support all our movements.

Take your fitness to the next level with these workout tutorials!

Rest Day Restore


Renew the mind and body with this tutorial for a rest day release! Relieve tension in aching muscles and limber up the body ready for your next workout. Corrine takes you through stretches to release the shoulders, back and legs. Make this part of your post workout ritual and see your performance and endurance improve. If you look after your body, your body looks after you!

What do you like to do on your rest day? Let us know in the comments below!

Keep your body working at its best during workouts by making sure you warm up and cool down efficiently. Not sure what you are doing or don’t think stretches are important? Check out our blog posts on pre and post workout stretches to learn why they’ll benefit you no matter what you training style.

5 Superfood powders to boost your Smoothie

We love a smoothie here at The Studio! If you struggle to get your fruits and veggies in, making smoothies is one of the quickest easiest ways to give your body the boost of health it needs! Adding a couple of teaspoons of one of these superfood powders to your smoothies and smoothie bowls can help to pack it out with health benefits. These are some of our favourites!

Spirulina Powder

Spirulina is known as a nutrient-dense food as it is packed full of vitamins, including vitamins A, C, E and B vitamins (including B12, if you are vegan this is a great way to increase your intake!) as well as minerals such as calcium, magnesium, zinc and selenium. Vitamin C and selenium are both antioxidants and help protect our cells and keep us healthy!

This algae that gives it’s signature green colour to your smoothie, is also an excellent vegan source of iron, providing 2mg per tablespoon. Spirulina is also high in protein, with just 1 tbsp providing almost 4g of protein per serving. So add this to your smoothie for a superfood protein boost!

Recipe idea.. Try mixing your choice of milk with frozen mango, a handful of spinach, half a banana and a spoonful of spirulina powder for a delicious green smoothie!

Matcha Powder

Matcha powder is high in anti-oxidants keeping our blood and cells happy and healthy. It is naturally caffeinated giving us a boost of energy! Providing a healthy alternative to your morning coffee. Can be blended into a smoothie or drank as a tea. Mix the powder with your favourite milk and heat in the microwave for a warming healthy drink.

Cacao Powder

For all you sweet tooth’s out there. We have good news, this chocolatey powder might just cure your craving without indulging in a sweet treat. Cacao Powder is one of the best sources of magnesium, which is essential for energy production, a healthy nervous system and helps maintain healthy bones.

Recipe Idea.. Try mixing 2 teaspoons of cacao powder with your favourite milk, add one banana, 3 dates and a spoonful of almond butter and blend together. Just as good as a chocolate milkshake but definitely healthier!

Hemp Powder

Hemp powder has an earthy, nutty taste and is often added to smoothies to boost protein intake. The powder is derived from Hemp seeds which are an incredibly rich source of minerals such as phosphorus, magnesium, calcium, iron, manganese, zinc and copper. Which help improve immune health, heart health and restore muscle tissue.

Hemp is a high-quality vegan protein, containing all nine essential amino acids, plus fibre, healthy fats and minerals, making this the perfect post workout powder to add to your smoothie!

Why not get inspired by this recipe and try adding it to Steph’s Post Workout Smoothie for an extra boost!

Wheatgrass Powder

Wheatgrass powder is one of the most popular superfood powders. Known for being high in healthy plant protein and rich in iron. Maintaining healthy iron levels helps to reduce feelings of tiredness and fatigue. It is also a great source of Copper and Vitamin E which improves skin health, metabolic processes and skin repair.

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

Looking for another refreshing drink idea? Check this out!

Leg Day Strength


Improve leg strength, without any equipment!

Our leg muscles are our foundation for so much of our movement. The lower body muscles are some of the largest muscle groups in the body. Having strong legs and glutes helps to increase our overall body fitness and health. Stronger legs means higher endurance in lower body dominated sports. It helps to improve your ability to push, lift and be flexible!

Exercises that include leg workouts help to maintain bone density, and can also reduce your risk of leg injuries. Engaging and strengthening the hamstrings and quads can help to protect the knees from injury.  Including leg workouts in your daily routine can also help to improve core fitness with hamstring stretches, hip flexions and glute engagement.

Did you know? Having weak glutes can be a cause of lower back pain!

You won’t want to skip leg day again with this body weight workout with Corrine! This tutorial of lower body strengthening exercises requires NO equipment. Building leg strength through the use of body weight and challenging balances in just 10 minutes!

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

Feeling tired? Revive tired muscles with these stretches to release and restore. And don’t forget to replenish protein stores with a post workout smoothie!

Whats new on The Studio Spotify?

Want the motivational tracks from your FIITFlow class? This week Corrine shares one of her go to playlists from FIITFlow. Find motivational beats to power you through your HIIT session, followed by your wind down tracks to stretch and relax to.

Your weekend workout playlist is covered.

Don’t forget you can follow us on Spotify or like the playlist to save it to your favourites!

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.

We asked, you answered! In our recent poll we asked you what you wanted to see next from Steph, lunch ideas or snacks. The votes were in and you wanted some healthy lunch on the go options! We may be back to work and busier schedules, but that doesn’t mean we have to compromise our nutrition!

This Spiced Carrot Falafel is perfect to prep the night before for a back to work healthy lunch. Who said lunch has to be boring? This falafel brings the flavour, amazing with a wrap/pita or salad.


4-5 carrots, chopped

2 garlic cloves, chopped

1 heaped tsp ground cumin

1 tsp ground coriander

drizzle of honey

1 tin chickpeas, drained

1 egg, beaten

3 tbsp flour ( I used gram flour but plain flour is fine)


1.Put the chopped carrots and garlic into a roasting tin, toss with the ground cumin, ground coriander, drizzle of honey and then season and drizzle with olive oil. Pop into the oven for 25-30mins

2. Add the carrots to a food processor along with the chickpeas and pulse. The texture will be slightly chunky but smooth enough to roll into balls

3. Stir the beaten egg and flour into the carrot mixture and add extra seasoning if needed

4. Spoon out the mixture using approximately 1 tbsp per falafel and roll into balls. The mixture will feel slightly sticky but don’t worry this is so the falafel isn’t too dense. Place into a roasting tin (you can line with baking paper if your tin isn’t non stick)

5. Place in the oven for 25mins

Serving Suggestion!

A wholemeal pitta bread per person

Red cabbage, thinly sliced

Cherry tomatoes, sliced



1.Fill the pitta bread with all the above and a couple of warm falafels


What other recipes would you like to see from Steph? Let us know in the comments below!

Don’t forget you can follow Steph for more inspiration on her Instagram at


Want more recipes to get your taste buds tingling? Look no further!

Do you struggle with tight hips and hamstrings? Then this ones for you! Corrine is back with a new tutorial for gentle stretches you can do to help mobilise the lower body and increase range of movement.

What’s your goal? Full splits? Relieve lower back pain? Better mobility for running? Our legs are our biggest support, they quite literally allow us to stand on our own two feet. Whatever your fitness goal, giving some extra loving care to your lower body will help you to keep it moving!

The hips are home to stored tension and emotion which can contribute to lower back pain and energy blockages and lactic acid can build up here causing stiffness and aches. Stretching these key muscle groups provides a release both physically and mentally.

What’s your fitness goal you are working towards? Let us know in the comments below!

Looking for more stretches to help you on your fitness journey? Try this tutorial perfect for between your workout days.