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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.

This week we have Sarah, a DJ from Capital’s Big Weekender providing the beats for our FIITFlow class with Corrine! Couldn’t make the class? We’ve got you covered, here’s the playlist perfect for a summer workout session. Get in the garden and turn up the volume, this ones bound to get you moving!

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!

Interested in joining us for FIITFlow? Book on for next week here!

Not your kind of music? You can check out some more playlists curated by the team here!

Sound Therapy 101

29/05/2020

We did a quick Question and Answer with Chris, our Gong Spa host to find out everything you need to know! Always wanted to try it, but not sure what Sound Therapy is and what it does? Chris shares all the facts here..

Q: What is the history behind this sound therapy thing?  Is it a fad?  

Using sound to help alleviate or alter conditions in the body or mind is nothing new.  Cultures from across the world have worked with a range of instruments to generate sound with the intention of healing ailments, releasing tension and manage/release undesirable emotions such as fear and anger.  Some of the oldest history relating to specifically healing with sound dates back to Ancient Greece, where Pythagoras was said to have sound and music to calm and relax.  

Many communities around the world have historically embraced sound as part of their lifestyles for similar reasons – in some cases for thousands of years.  For instance, Buddhist monks in places such as Tibet and Nepal have historically used singing bowls and gongs to assist with meditation.  In a similar way, yogis such as Yogi Bhajan are proponents of working with gongs to heal and transform, in some cases as a major component of Kundalini yoga.  To provide contrast, many indigenous cultures such as the Australian aborigines with their distinctive didgeridoo, have long recognised the immense power of sound for healing.  Shamans in a broad variety of cultures worldwide work with drums as an avenue to healing and transformation.  

Sound has an ability to entrain or otherwise alter the frequencies of the mind and body.  In doing this, a variety of positive effects can be tapped into.  Read on to find out more!

Q: How could sound make a difference for me?  

Many do not find straight up meditation accessible, or something that is easy to achieve.  The benefits of meditative practices are far and wide – and beyond the scope of this post.  What I can assure you of though, is that spending time in a sound bath will be a far easier meditation experience, as the combination of powerful, soothing and introspective sounds bring you truly into the present – and guide you into a blissful relaxing state.  

When we are truly relaxed and in the present, we are unable to be running patterns of fear, worry, anxiety and stress.  All of these states do not have a positive effect on the body; quite the opposite in fact.  The good news is, they cannot co-exist with a state of calm – and total presence.  By embracing the sound as it works with you and your breath, to guide you into a very relaxed and serene state, you spend that time completely free of those less desirable states you could be drawn into – especially given the global crisis that the world finds itself in.  

One of the most prominent types of feedback I get from clients after I’ve done a sound bath is that they sleep incredibly!  This is again due to the way sound aids meditation and draws you seamlessly into the present moment, creating a pathway to wonderful restful sleep.  This is in part why we choose to do sound sessions on a Sunday evening, to help you rest and rejuvenate prior to the week ahead.  

Q: How do sound and energy go together?  

In various yoga disciplines, we often talk about generating positive energy and releasing trapped/negative energy.  These principles very much align with sound therapy – it is simply another complimentary way to work with our energetic system.  Sound is of course just a different form of energy that has the ability to dance with the energies that we understand from yoga.  

As humans, we are energetic beings.  Our minds, our emotions and our actions are all expressions of energy.  Over time, persistent thoughts and beliefs (our conditioning, our world view) become rooted in our unconscious emotional/energy bodies, like grooves carved into wood.  This plays out in our day to day lives, influences our experiences, behaviours, more thoughts and of course – emotional states.  This may or may not be positive.    

If this conditioning, these beliefs, are not beneficial to us – they may not support us in striving to live the lives that we desire.  They may hold us back, trap us in fear or worry, perhaps even preventing us truly loving ourselves and therefore, others.  The good news is, sound therapy can help here. This help takes place at a deep energetic level, which is helpful in not requiring us to revisit past memories or traumas to “do the work” and release.   

The powerful waves of sound that emanate from instruments such as singing bowls, chimes and gongs have the ability to harmonise any inharmonious energies that may exist in the body and body mind.  In doing this, the stuck energy that underpins the wounds, disempowering beliefs and negative emotions can be stirred and in time, released.  This is especially true when you combine sound work with other practices such as yoga as part of your lifestyle.  All are very much complementary in cleansing, balancing and releasing.    

We hope the above questions gave you some more insight into sound therapy!  Check out our previous blogs to see our top tips on how to prepare and make the most out of the session.

Looking for a good nights sleep? Try adding these before bed stretches into your night time ritual!

You’ve got your session down. You know what you’re doing, and you know what your goal is. But how can the hours before and after your workout help you to maximise the results? Taking the time to prep your mind and your body gears you up for giving your best performance. And giving the body time to rest and restore afterwards is key to allowing you to get ready for your next session.

Pre-Workout

Mindset

Mind over matter, always. Our brains will tell us to quit long before our body will. Having a positive mindset is key to your training success. Your mind can help keep you motivated and consistent if you use it in the right way. Think about succeeding and completing your workout before you do it. The mind cannot differentiate between what’s real and what’s not, so will send responses to the body as if the workout is done. Giving you an uplifting boost before you’ve even started!

Hydrate

Hydration is key before a workout. Helping to prevent fatigue, muscle cramps and dizziness, staying hydrated before, during and after will help to replace the increased water loss that happens through sweating. Just try to resist taking too many toilet breaks during your session as this can disrupt focus!

Fuel Up

Food is fuel for the body and muscles. Eating good food a couple of hours before a training session helps to give you that sustainable energy to carry you through your workout. Think Protein, Carbs, and Healthy Fats. Peanut Butter toast, Avocado and egg. Or fruits that involve complex carbohydrates such as Bananas, which give slow release energy, a good pre workout snack!

Plan/ playlist

Know what you are doing and hold yourself accountable to it! Writing your session down, whatever form of exercise you do. Setting a target of how many sets or reps, how far you will run, or how long you will workout for will help to keep you motivated when you begin to get tired. Working out with a friend or by using a tracking app to compare your workout, helps to give you support and a challenge if you are feeling competitive!

If you know you tend to hit a slump mid workout plan something to help keep you feeling motivated. Did you know..? Songs with a BPM (beats per minute) of 120-140 are best for when you’re moving! Know you’re going to be working out for an hour? Make your playlist and put your favourite feel good song half way through! Need some inspiration? Check out our Studio FIITFlow playlist by tapping the image below!

Motivational Beats to get you moving

Warm Up

Before any form of exercise you should always do some form of gentle movement which prepares the body for what its about to do. This also helps to prepare your mindset. For runners, focusing on stretching out the hip flexors, calves and hamstrings and warming up the ankle joints can help prevent injury and prepare the body for the high impact exercise. At the start of a Yoga class gentle mobilisation movements are done to warm up key joints to prepare for the harder postures to come.

Need some inspiration?

Full Body Workout with Corrine

If you need some inspiration for your workout, check out this Full Body Workout with Corrine. Target and work all major muscle groups, working to tone and strengthen. Screenshot the workout at the beginning to refer back to and do anytime anywhere! No equipment required!

Post Workout

Cool Down/Stretch

Just like warming up, we cool down the body to return it back to its normal resting state, allowing the heart rate, breath, and body temperature to return back to normal. Stretching after your workout helps to relieve any built up areas of tension within the muscles. It will also help to keep the body flexible and mobile. A stiff aching body is no ones friend!

Protein

There is some debate between whether it is better to have protein before a workout or after, so this one is up to personable preference. If you are having a protein shake after working out its advised to have it in the first 20 minutes after your session. Here’s our favourite post workout smoothie if you need some ideas!

Rehydrate

The body loses water and salts through sweating. Post workout is an important time to rehydrate and replace what was lost! If you feel fatigued, dizzy or sick , grab a sports drinks containing electrolytes. Or try adding some Himalayan Pink Salt to your water, this will help to replenish the body and also reduce chance of cramp!

Track

Track your training! Celebrate your successes along the way and see what you need to work on for next time. Tracking your training is a great way to manage your progress, set new targets and see what isn’t working. You can check out some of our favourite apps for tracking running and other exercise by tapping the image below!

What do you do to psych yourself up for a workout? Let us know in the comments below!

Need more help with your workout? Check out these classes we offer, from HIIT to Stretch we’ve got you covered.

De-stress from your day with this quick 7 minute meditation to calm the mind.

Struggling to find your flow within your working week? Our series ‘The Studio Working Week’ is here to provide you with short flows to help you through a busy day. From a quick mid morning de-stress to getting over that after lunch energy slump, our flows are designed to help! Each week we will be bringing you a different flow, so send that last email and lets get to it.

Calm and De-Stress Meditation

Had a hectic day? If you feel overwhelmed/stressed/or under pressure at work, it stops us from performing our best and enjoying our day. Give this quick 7 minute meditation a try! Perfect for on the go, pop your headphones in and take a moment. Designed to help calm the mind, bring the focus into the present moment and release any worries or tension.

How do you unwind after a stressful day of work? Let us know in the comments below!

Spending a lot of time sitting down or work in an office? Have a look at the previous video in our Work Series! Tap the images 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.

This week Rachael shares with us this playlist of ethereal beats. A great playlist to make you feel calm and relaxed, ideal for your yoga practice or an evening wind down.

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’s a song that always makes you feel relaxed? Let us know in the comments below!

Not your style? Check out some more of the teams playlists by tapping on the images here;

In support of Mental Health Awareness Week this week, we have all been thinking about KINDNESS. How we can be kinder to ourselves and to others. In this short meditation story as told by Kush, we have chance to ruminate on what being kind really means.

Take a moment, get comfy, close your eyes and listen.

Did this story resonate with you? Let us know in the comments below!

If you loved this story and want more, you can visit some of our other online videos using the images below;

Need a pick me up after your exercise session? Steph shows us how to make the perfect Post Workout Smoothie! It’s packed full of nutrients, and helps to boost protein and healthy fats to maximise your workout results! Super fast to make, and it tastes delicious.

Banana, Fig & Peanut Butter Post-Workout Smoothie (serves 1)

Ingredients

1 banana, frozen

1 fresh fig

1 handful of spinach

1 tbsp peanut butter

1/2-1 tbsp flaxseeds

3 Brazil nuts

Approx 1 cup of milk of choice

One Step Method!

1. Put all ingredients into a food processor and blend until smooth. Add more milk if needed.

What are the benefits?

Banana is packed with Potassium which plays a key role in maintaining muscle, making it a perfect pre or post workout snack! Superfood Spinach is packed full of vitamins, high in Iron and Betaine, which is said to improve exercise performance and muscular endurance! Figs are high in Calcium, Magnesium, and Vitamin A, important for keeping immune health levels up. (Looking for more ways to boost your immunity? Give this Health Shot recipe a try a try!) Flax seeds are a great way to get in your daily fibre intake good for healthy digestion. Peanut Butter and Brazil Nuts give us our Protein boost making this smoothie the ideal partner for your workout!

Enjoy!

Love this smoothie? You can follow Steph on Instagram for more inspiring healthy food ideas at

@eatingwellnotless

Or visit her website at

www.eatingwellnotless.com

Earn your smoothie! Need a workout and some gentle stretches for your rest day? Corrine’s got you covered!

Looking for some Good Mood Food? Check out some of our other recipe’s below by tapping on the image!

Alleviate tension and boost productivity with this 15 minute stretch to re-align and reset at your desk!

Struggling to find your flow within your work schedule? Our series ‘The Studio Working Week’ is here to provide you with short flows to help you through a busy day. From a quick mid morning de-stress to getting over that after lunch energy slump, our flows are designed to help! Each week we will be bringing you a different flow, so send that last email and lets get to it.

Stretch and Re-align At Your Desk!

Do you spend a lot of time sitting at a desk during the day? Staying seated for long periods of time can cause lower back pain, neck and shoulder tension, and bad posture. We have designed the perfect remedy to get you moving, without even having to leave your chair!

This short sequence of stretches can be done anytime throughout the day to alleviate tension and stiffness, reduce stress and improve posture. Plus, it gives you a motivational boost by sending fresh oxygenated blood round the body, giving you the energy you need to face the rest of your day!

What would you like to see more of to help you through your time at work? Let us know in the comments below!

Check out the rest of the Work Week Series here!

Approximately 1 in 4 people in the UK will experience a mental health issue. Our wellbeing and mental health is one of the most important things for us to look after, and often one of the last things on our to do lists. Although the stigma around mental health is getting better as more people share their stories and experiences to help others. It is still something most of us try to brush under the carpet.

This week is Mental Health Awareness Week, from the 18th-24th we are encouraged to focus on the theme

‘the power and potential of KINDNESS towards mental health.’

How can we act with kindness to support ourselves and others?

In support of Mental Health Awareness, this week at The Studio we will be offering all our Online Classes, ON US!

Take some time for you, and enjoy the benefits of Yoga and Meditation as part of your daily routine. Check out the timetable below to see the range of classes we are offering throughout the week, completely on us! All levels are welcome!

Seen a class you like? It’s super simple and easy to book! Just click the link below, pick which classes you want to book on for and you are ready to join us!

BOOK ME IN

How Physical Activity benefits your Mental Health!

The Studio Yoga

Our Yoga classes consist of guided meditation and flowing sequences of movements. The nature of these classes help to promote;

– A calmer mind

– Ease stress and promotes relaxation

– Reduce feelings of anxiety

– Helps improve your sense of self

The Studio Fit Flow

The Studio Fit Flow class is a more dynamic class combining HIIT exercises and Yoga stretches to give the full body a workout. These classes are designed to;

– Increase heart rate and get the blood pumping

– Release endorphins and other ‘happy chemicals’ into your brain improving your mood!

– Build strength and fitness

Be kind to yourself this week, why not try this uplifting meditation to calm the mind

Meditation to Calm the Mind

How will you be showing yourself and others kindness this week? Let us know 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.

This week Franki is sharing her RnB classics playlist, the perfect playlist of all your favourite throwbacks for a bit of 90’s nostalgia!

Tap on the image below to go straight to the playlist..

What’s your favourite throwback RnB song? Let us know in the comments below!

For more music by the team check out some of the playlists here;

The Studio Fit Flow Playlist

Kush’s Playlist

Jane’s Playlist

Download Spotify

Looking for Yoga classes?

Online Schedule