Posts In: fitness

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!

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!

We are loving seeing our Studio FIITFlow community growing and thriving! You’ve been telling us what you love and how FIITFlow has been benefiting you through lockdown! But if you are still wondering if this class is for you then check out some of the feedback from our community to inspire you to start your FIITFlow journey!

Tried. Tested. Loved. Shared!

Meet Ivane, a FIITFlow fanatic, Personal Trainer and Yoga teacher. Ivane gives us the lowdown on why she’s loving FIITflow and how it benefits her lifestyle and way of training!

Our FIITFLOW class is designed to make you feel GOOD! Even if you have limited time this combination class of HIIT and Yoga gets your workout done in one! High energy dynamic exercises combined with slower soothing stretches. But don’t take our word for it, here’s how our community have been getting on..

FIITFlow Feedback from the Community!

We love to hear from you! Here’s some more feedback from our community about what they are loving about FIITFlow!

I absolutely loved the energy, the music and the burn. It was quite an intense one, but felt very content and light after the session. It was the best way to start my Saturday, so I can only thank you.
– Claudia Mesesan

I loved this class and think this concept is a perfect combination. I am definitely interested in joining in further classes.
– Julie Stamper 

The class was great! I love the combination of HIT and yoga on a weekend. Corrine is a fantastic teacher, very energetic and motivating.
– Suzanne Helena

Really enjoyed the class, the HIIT element is similar to my current work out but was still a challenge to complete. Love the concept of half yoga as I have not done much yoga before, enjoyed it. I thought the session was demonstrated really well and felt that there was no pressure and a was delivered in a professional and friendly manner.
– Dawn

I must say that the Fit Flow session is a great spike to throw in, say once a week. I am very happy to join in this half HIIT class half yoga class!
– David Dias 

We love to hear from you! Have you enjoyed one of our FIITFlow classes? Let us know in the comments below!

Ready to book on?

Want to learn more?

Want to know more about HIIT training?

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.

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!