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.
is a great anti-inflammatory & antioxidant.
is used to activate the curcumin in the turmeric.
APPLE CIDER VINEGAR
Can kill harmful bacteria.
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.
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
Add warm water to a large glass bowl or measuring cup. Add honey and mix with a whisk until dissolved.
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!
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
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.
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.
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)
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.
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.
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
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.
Pour in 600ml vegetable stock or water, and soy sauce. Add the paprika.
Add the pasta and stir to combine.
Reduce heat to medium and simmer for around 7 minutes
Taste and season with salt and pepper
Mix the potato starch and coconut milk and pour mixture in to the pan. Stir and simmer until the sauce thickens.
Cauliflower and Spinach Curry
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
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.
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.
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.
At The Studio, our community safety and wellbeing is our top priority. The recent outbreak of Coronavirus, highlights the procedures we have in place, and we encourage everyone to prioritise their health and wellbeing at this time.
Our hygiene standards will remain at the highest level. Our front of house staff will be frequently disinfecting surfaces and door handles inbetween classes. Mats will be cleaned and changed over frequently, and studio cleanliness prioritised. We encourage members to help us with this by adhering to following these extra procautions.
If you feel unwell with any of the following symptoms; – a high temperature – a new continuous cough We ask you that you refrain from coming to classes until you feel better.
For extra information on symptoms, how to avoid catching or spreading the virus, and advice on what to do if you need to self isolate, please visit the NHS website.
2. Please wash your hands upon arrival to The Studio, before and after your yoga class with the soap provided.
3. After you have finished your practice please makesure to spray down your mat with the antibacterial spray and blue roll provided in the Studio.
4. If you have your own yoga mat/block/strap/or bolster please bring it with you to class.
5. Teachers may not be offering hands on adjustments throughout classes at this time, so please listen carefully for verbal cues and watch demonstrations of postures carefully. If a variation of a posture is too difficult or you are struggling, remain in the posture you are comfortable in. Remember you can always come to childs pose at any point throughout the class.
How can we help?
During this time, if you cannot make it to class but wish to continue your yoga practice with us, we will be sharing links to classes guided by our amazing instructors, that you can follow along with at home, as part of our online series.
One of our favourite acts of self care is treating ourselves to dining out every now and then. Is there anything better than a Sunday morning brunch? We believe food is a major part of our overall health and wellbeing, afterall we are what we eat, so they say!
There is a lot of speculation about following certain diets to benefit our health and our planet, and we can all afford to be a little more educated and conscious when making decisions about what we eat. Afterall the food we put into our bodies is our fuel, our energy, it can effect our mood, our skin, and our health. So we want to makesure we are filling ourselves with the best possible options to support our daily life right?
We are not here to preach about what you should and shouldn’t eat, everything in moderation, and balancing the good with the not so good is okay every now and then. So whichever type of lifestyle you choose to follow whether you eat meat, vegetarian, flexitarian, vegan or gluten free, find the foods which make you feel GOOD and support your wellbeing. THATS what we are about.
We have compiled a list of a few of our favourite healthy food eateries in the area. Tried, tested and loved by us and our Studio community!
Looking for healthy food to grab and go? This place is one of our go to places for our lunch breaks at The Studio. Super local, just down the road from us. Its perfect if your in a rush for lunch, you can call up and pre order your food and collect it when you are ready. Freshly prepared, healthy and tasty! They have a great selection of vegan/vegetarian options, as well as low fat meat options such as turkey and salmon. We love the falafel and the chicken wraps, super filling and nutritious, they are a studio favourite. You can also sit in and enjoy the American diner style feel to the round glass restaurant.
Wild and Wild is a completely plant based cafe located on the main high street in Congleton. If you want to try going vegan but dont know where to start, Wild and Wild has a great menu of foods not too far from your familiar favourites. Think you cant trade in your classic hamburger, then think again! Try their Beyond Burger and then get back to us, you might just get converted!
They also offer great alternatives to just your average coffee with a great selection of hot elixir drinks bursting with health benefits. As well as a selection of fresh smoothies and juices. (I recommend the Adaptogenic hot chocolate for a sweet treat!) And don’t forget to check out their amazing selection of cakes, you can get them made to order too if you have any special events coming up that is missing a plant based party cake!
Its family friendly complete with a kids play area, outdoor seating and its dog friendly so you can take your fury companions with you, or just appreciate the cuteness. Plus they have sustainable, eco friendly products and clothing for sale. We love everything this place stands for!
A little further out but this beautiful eatery is worth travelling out to. Like us The Garden embodies GROWTH, (check out their beautiful GROW wall design just on the right as you walk in!) The perfect spot to go and meet with friends, work from your laptop or try one of the delicious food options. A health food café and juicery, with a largely plant based menu, created around seasonal produce and monthly specials. They have the BEST selection of fresh juices and smoothies, perfect if your looking for a health boost. My favourite is the Green Peace smoothie, containing apple, spinach, kale, parsley, cucumber, avocado, spirulina and wheatgrass. All that green goodness and it tastes amazing!
Looking for brunch? Build your own! Start from scratch and build your brunch the way you want it with great vegan and non vegan options! But that’s not all, this great place in Wilmslow will see you through from morning till evening with a great dinner menu, and of course a bar! They also have local music acts on every Thursday from 8pm onwards, a great way to spend an evening and support some local talent! A great lively atmosphere, our Studio front of house team went to enjoy a catch up over brunch here. We recommend the Posh Beans as part of your breakfast, vegan and gluten free and definitely a step up from your average Heinz baked beans. You’ll see what we mean..
Have you had chance to go and check out this new place that’s opened in the heart of Knutsford town centre? We think its just what Knutsford needs, open all day with a choice of breakfast, lunch and dinner perfect for any time of day. And they have a seperate menu for all you plant based lovers out there. Plus you might spot our lovely instructor Alicia there, make sure to grab one of her freshly made juices for sale there! Located super close to Tatton Park too, so why not take a walk afterwards and get those legs working.
And of course if you are in the city and visiting our NEW Manchester Studio, then makesure you check out Foodwell after your yoga class. Beautiful LA inspired wellness restaraunt offering all day dining, a variety of food, juices and amazing cocktails! We love this light, bright space and the friendly positive atmosphere it exudes. And we can’t wait to spend our summer evenings hanging out there thats for sure! Super healthy, fresh food options that are worthy of an instagram post. We are thrilled to be partnered with Foodwell and are throwing a Brunch event to celebrate! Join us on Saturday 22nd February from 11am onwards, for an hour yoga class followed by food and drinks!
Drop us an email at email@example.com to reserve your spot!
Dont forget you can grab one of our fresh and fruity Cowherds juices, a Kombucha for that gut health, a healthy smoothie or an Alkaline water here at The Studio too!
Foodies let us know what you think and if we’ve missed any of your favourites off this list!
For most of us a new year means a new challenge. Dry January, Veganuary or some type of new health kick. These seem to be some of the most popular ones. Instead of partying the weekend away (because some of us definitely did enough of that over Christmas) we tend to opt for a healthier option, because new year, new you right?
So, if you’re opting for a little less partying, or thinking of making some changes to your diet, what can you spend your free ‘party’ time doing ?
Just because the sun is in more than it is out, doesn’t mean you can’t be out! Getting outdoors in the winter months isn’t just refreshing, it’s healthy too, here’s why!
Good source of vitamin D! If you come across a clear winters day with the sun shining, stop what you’re doing and make the most of it! Vitamin D is good for keeping the bones strong! Not only that, it can be a a real mood booster! And for the best bit, its absolutely free – exactly what you want post Christmas!
In January instead of going out for dinner why not organise a dinner party. Get a group of friends together, decide which one of you is going to host and each cook something to bring to the party! That way you’re socialising, spending less money, and you know exactly what is in your food!
For those of you who are vegan and all the January vegans out there, why not take a look at the recipes posted on BBC Food!
We’ve picked some of our favourites, check out the website for more.
It’s January and we want you to smash your goals this year just as much as you do! So if yoga is how you plan to do it then here’s a few offers to kickstart that motivation and get the goals smashing!
6:30AM COFFEE CLUB
Come along to any 6:30am class throughout January and your morning coffee is on us! (Tea too if that’s a bit of you)
– * One hot drink per yogi
JAN SUPER SHRED
If you want to take your yoga to the next level, challenge yourself to complete 15 classes within 30 days! Sign up in January to take on the challenge!
– £100 for 15 classes – Suitable for existing members – Any unused classes will discontinue after 30 days
YOU CAN DO THIS!
JANUARY INTRO OFFER
Sign up in January for 2 months unlimited yoga!
– £120 for 2 months, usually £130! – Available for new members only
SET YOUR INTENTIONS
As valued members of our community, we want to support your growth as much as possible, and in every way we can. Everything we do at The Studio is to inspire actions, so we’ve put a little pledge system together to help you reach your full potential!
We are hosting another event! After the success of our Reset Day Retreat we couldnt wait to offer you something new and different!
If you are feeling out of balance in life and needing something to refocus and re centre yourself, this ones for you. An afternoon focusing on realigning the Chakras, and calming the mind through meditation and breathing practices, led by Kev Deaves.
Read below to find out a bit more about the different breathe works and the seven chakras.
Introducing your subtle energy system
During the workshop we will focus on using Ujjayi Pranayama breath work- (Ocean breathing-Victorious breath.)
Ujjayi is a breathing technique performed by lightly contracting the throat, specifically the glottis a small triangular slit found between the openings of the vocal cords that prevents food and liquids from entering the trachea. Restricting the throat in this manner means the the lungs and diaphragm must work harder to pull oxygen in increasing breathing capacity and strengthening the cardio vascular system especially if practiced regularly. Ujjayi pranayama is energising and relaxing as it sends cool fresh oxygen throughout the body, cleansing the subtle energy channels of the body while promoting mental clarity, focus and a boosted immune system.
What are the Chakras?
The first chakra is the root located at the base of the spine concerned with basic needs and physical survival. The root Chakra is red and connects us material existence. Physically the root Chakra directs the secretions of the adrenal glands that regulate metabolism and sodium levels. They also produce adrenaline responsible for the fight or flight response. Imbalances in the root chakra causes various symptoms, if it is overactive it can lead to bullying, excessive materialism and self centredness. Underactive you can become emotionally needy, have low self esteem, be fearful or engage in self destructive behaviour. When balanced you will feel grounded and healthy with high energy levels.
The second or sacral Chakra is associated with the reproductive organs that produce the hormones that determine sexual characteristics. The testes or ovaries control an individuals sexual development, maturity and emotional balance concerning sexuality is the key function of these organs. The Sacral Chakra is associated with the colour orange, nurture, receptivity and emotions. Too active can lead to you feeling emotionally unbalanced, manipulative and sexually addicted. Underactive you can become over sensitive, hard on yourself, feel guilty, frigid or impotent. Balanced you will respect yourself and others, have personal power and be spontaneous.
The third or solar plexus chakra is the seat of our willpower and associated on the physical level with the pancreas, the gland responsible for the production of substances involved with digestion. It also produces insulin which regulates blood sugar levels. An overactive solar plexus can leave you feeling angry, controlling, workaholic, judgemental and superior. Under active and you can be overly concerned with what others think, fearful of being alone, insecure and need constant reassurance. A balanced solar plexus chakra allows you to have more control over your thinking and emotional responses, set healthy boundaries and be at peace with yourself
The fourth Chakra is the heart Chakra it is green and associated with the Thymus, a gland located just above the heart. The thymus plays a central role in the production of T-Lymphocytes. T-Lymphocytes are a part of the bodies white blood cell defence system. T cells defend the body from potentially deadly pathogens such as bacteria, viruses, and fungi. When you have a clear, strong and harmonious heart chakra, you will firstly feel open and receptive. You will no longer struggle with isolation, fear, and grief in the same way. You will be courageous enough to open your heart to others. You’ll realize that you can only truly learn how to love others when you love yourself.
If the heart Chakra is overactive you can become possessive, love conditionally, gaslight to punish and be overly dramatic. Underactive you can fear rejection, love too much, feel unworthy of self love and self pitying. When the heart is balanced you will be compassionate, love everything. The heart chakra is like a conduit for a form of energy that is commonly associated with love, joy, peace and self acceptance.
The fifth Chakra is the throat, associated with communication, self expression and creativity through sound. Developing the throat Chakra helps you articulate yourself to bring value to communication. The throat Chakra is connected with the thyroid gland in the neck which controls the bodies metabolic rate through the production of thyroxine. Behind the thyroid is the parathyroid responsible for maintenance of calcium in the blood. When the throats overactive you can become over talkative, dogmatic, self righteous and arrogant. When blocked you may hold back from self expression, be unreliable, hold inconsistent views. Balanced you will communicate well, be content and inspired artistically.
The third eye chakra is the sixth chakra. Located on the forehead, between the eyebrows, it is the center of intuition and foresight. The function of the third eye chakra is driven by the principle of openness and imagination. In yogic metaphysics, the third eye or Ajna chakra, is the center where we transcend duality – the duality of a personal “I” separate from the rest of the world, of a personality that exists independently from everything else.
The Third eye chakra is associated to the pineal gland in charge of regulating biorhythms, including sleep and wake time. It’s a gland located in the brain that is a center of attention because of its relationship with the perception and effect of light and altered or “mystical” states of consciousness. It’s positioned close to the optical nerves, and as such, sensitive to visual stimulations and changes in lighting. The third eye chakra is associated with the following psychological and behavioral characteristics:
Vision Intuition Perception of subtle dimensions and movements of energy Access to mystical states, illumination Connection to wisdom, insight Motivates inspiration and creativity
Our third eye chakra is an instrument to perceive the more subtle qualities of reality. It goes beyond the more physical senses into the realm of subtle energies. Awakening your third eye allows you to open up to an intuitive sensibility and inner perception.
Because it connects us with a different way of seeing and perceiving, the third eye chakra’s images are often hard to describe verbally. It puts us in touch with the ineffable and the intangible more closely. Third eye visions are also often more subtle than regular visions: They may appear a bit “blurry”, ghost-like, cloudy, or dream-like. Sometimes however, the inner visions might be clear like a movie playing in front of your eyes.
The crown or the seventh chakra is located at the top of the head. Just as the Root or First Chakra connects us to the Mother Earth, the Crown Chakra is our connection to the Universe. In fact, the Seventh Chakra disperses the Universal energy or life force into the six other chakras located below it. The crown chakra is the seventh chakra. Located at the top of the head, it gives us access to higher states of consciousness as we open to what is beyond our personal preoccupations and visions. The function of the Crown chakra is driven by consciousness and gets us in touch with the universal.
Our Crown chakra is primarily associated to the pituitary gland, and secondarily to the pineal and the hypothalamus. The hypothalamus and pituitary gland work in pair to regulate the endocrine system. Because of its location, the crown chakra is closely associated with the brain and the whole nervous system. Note that energetically, the seventh chakra has a connection with the first chakra, as they both are at the extremities of the chakra system.
Interested in booking?
Contact firstname.lastname@example.org to reserve your space
A Gong Bath mediation is a sound healing practice. The use of gongs to make vibrational sounds helps reduce stress and create a deep sense of peace. A therapeutic sound which makes a vibrational energy to bring about emotional healing. It will offer participants access to parts of the mind that are usually closed off. This results in a sense of expanded awareness and higher consciousness.
A gong bath meditation is experienced lying down on your back in a comfortable position. The first brainwave state to be reached is alpha. This is defined between frequencies 8 and 12 Hz. Alpha brainwaves are associated with creativity and feelings of relaxation. In this state, people experience daydreams, associative thinking and an animated imagination. This state is quickly followed by an influx of theta brainwaves, which fall between 4 and 7 Hz. Normally, the theta brainwave state is associated with deep meditation, hypnosis and REM sleep.
Blankets and eye masks are used for extra comfort and warmth, encouraging the person to enter a deeper state of relaxation. The session will be guided by Marlena an experienced Sound Alchemy Therapist from Liluna Holistics.
As part of our Reset Day Retreat Sunday November 10th our 45 minute gong bath session will run from 3:45 until 4:30pm. To book your spot please email email@example.com places are almost full so don’t miss out!