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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.

How to make sure you always wake up on the right side of the bed!

Always wanted to be a morning person but just not quite figured it out? As the world returns to normal, we can resume our everyday lives. But lets not forget everything we learnt and enjoyed during lockdown. The slower pace of living, more time and enjoying the small things. But how can we make the most of our day once the back to work rush begins?

The most important step towards making a new change become a habit is committing to a routine. They say it takes 30 days to make a habit stick, so why not challenge yourself to a month of early starts! Commit to a morning routine that makes you excited to get out of bed! Here’s some of our ideas of ways to start your day the right way.

Attitude of Gratitude

Its so easy when we wake up startled by an alarm, to hit snooze and roll back over thinking ‘I don’t want to get up.’ Flip your perspective and wake up thinking ‘I GOT to wake up today’. Starting the day with gratitude sets you up with a positive mindset, no matter what the day throws at you. Instead of waking up, grabbing your phone and scrolling through Instagram, swap in 10 minutes of meditation or gratitude journaling. Start your day feeling positive and thankful for everything you already have! Convinced you haven’t got time? Practice on the go! See if you can be grateful even in the smallest parts of your morning routine, from waking up, to brushing your teeth to getting in your car and going to work. Show gratitude for what you have!

Make breakfast worth getting up for!

Breakfast, the most important meal of the day where we are quite literally ‘breaking our fast’ of not eating overnight. The food you choose to replenish your body with sets up your energy levels for the rest of the day. Choose a food you love that nourishes your body with the things it needs to keep you going. Try to incorporate elements of protein, healthy fats and complex carbohydrates for maintained energy release. Think avocado on toast, eggs benedict or overnight oats. We have a great recipe for Banana and Coconut Chia Pudding, which ticks all the boxes of a good breakfast! If you’re on the go or short on time in your morning routine, get prepared and make in advance. Oats or chia seeds can be kept in the fridge and portioned out, just add your fruit and toppings and you are ready to go!

Make time to move

Ever wondered why a cat always stretches after a nap? Because it knows the importance of moving it’s body again after being still! The muscles in the body are covered with a sheet of fibrous connective tissue called fascia. It wraps and connects the muscles, bones, nerves, and blood vessels of the body, making up the Myofascia System. So why do we feel stiff when we wake up? A lack of stretching or movement can cause the muscle fascia and tissue to stick together. This causes restricted muscle movement, stiffness, aches and pains. Moving your body with gentle stretches helps the body to relieve that tension and make you feel more active! Check out this quick morning flow with Nicole, perfect for getting you up and moving.

Get creative with your commute

Something we probably didn’t miss while we all worked from home, rush hour traffic! Long commutes back and too to work can be draining. But what if we used this time not to get frustrated or anxious about what we have to do that day, and use it to be productive! Why not swap out listening to a negative news report to tuning into a podcast as you drive? Listening to something that inspires you can help you to feel motivated and positive for the day ahead! Not into podcasts? Try listening to affirmations or a playlist of your favourite songs to give you that morning mood boost! (If you need some inspiration you can check out some of our teams playlists on The Studio Spotify!)

PSST.. Want to know another secret for getting up early? Getting a good nights sleep! Turn off and disconnect from phones and laptops two hours before bed. Try to have a regular bed time and stick to it! That weekend lie in? Might actually be making you feel more tired in the week. Regular wake up and wind down times helps the body to become used to a routine making it easier to sleep and wake up. Have trouble winding down before bed? Try this!

What’s your favourite thing to do in a morning? Let us know in the comments below!

Full Body Blast!

05/07/2020

Corrine is back with another full body workout!

Warm up and work out with this 20 minute full body blast! A quick session to help tone the body and build strength. Fire up the core, strengthen through the shoulders and legs, and play around with some challenging arm balances and handstand prep. This flow requires full body engagement, no equipment required. Who needs the gym!

Need some help before and after your workout? Whether you’re a fitness fanatic or a workout newbie, we’ve got you covered with some inspiration on how to get the maximum benefits from your workouts. Remember what you do before and after the workout is just as important as the workout itself! So warm up, re fuel and stretch out!

This week we celebrated our lovely Paige’s birthday! So sticking with the theme, Paige provided this weeks playlist of birthday beats to get you in the mood to celebrate! Not got a birthday coming up? Who cares! Reminisce on birthdays gone by with these hits that you definitely will of partied to in the past!

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

Don’t see your birthday anthem on Paige’s playlist? Let us know what it is in the comments below!

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.

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!