Posts In: health

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?

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!

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!

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.

Vegan Frittata

20/04/2020

Back in The Studio Kitchen for more delicious goods? Try this all vegan Frittata recipe, perfect for those early evening dinners outside in the garden. Plus, a great way to use up anything you have in the fridge!

Ingredients

1/4 cup olive oil for liquid mix

2 tbsp olive oil for frying

3 cups of kale

1/2 cup finely chopped carrots

1/2 cup celery

1 cup chopped mushrooms

3 garlic cloves or 1 tsp lazy garlic

1 tsp salt

2 cups chickpea flour

2 and a 1/2 cups of water

Method

1. Pre heat the oven to 180 degrees

2. In a large frying pan, heat 2 tablespoons of oil and then add the carrots and celery, heat through on a medium heat for 2 minutes

3. Add the garlic, kale and mushrooms and heat for a further 5-6 minutes

4. In a large bowl, whisk the remaining oil, flour water and salt to create a liquid

5. Distribute the mixture around to the pan around the filling, allowing it to cook through evenly. Heat for 5 minutes or until the edges begin to firm

6. Transfer the pan into the oven and cook for 25-30 minutes. (Option to grill for a further 5 minutes to crisp up the top.)

7. Tip the frittata out of the pan and leave to cool for 10 minutes before serving. Enjoy!

Get a little creative! You can swap in different filling ingredients such as; peppers, butternut squash, potato, spinach or sweetcorn. Its a great dish to use up anything you’ve got in the fridge!

Can be served hot or cold, with beans and sausages or a side salad are some of our favourite ways. Or try popping any leftovers into a wrap and saving it for your lunch the next day! You can keep the Frittata in the fridge for up to 4-5 days.

What are your favourite summer dishes? Let us know in the comments below!

We’ve got the perfect refreshing drink to go with this. Perfect for a picnic day out!

Want to know what else we do?

Golden Milk Recipe

15/04/2020

Addicted to coffee? Looking for an alternative with a few more health benefits to pour into your mug in a morning? Give this a try, our Golden Milk Recipe! This warming drink has many benefits including anti inflammatory properties, immune boosting, antioxidant and it helps improve digestive health! That’s a super drink right there.

Ingredients

1 cup milk of your choice

1 tsp honey (or maple syrup to make it vegan)

1/2 tsp ground tumeric

1/2 tsp ground cinnamon

1/4 tsp ground ginger or small piece of fresh ginger

A dash of ground black pepper

Method

1. Heat the milk in a pan or microwave

2. Add the ingredients to the pan and allow to simmer allowing the flavours to infuse. Alternatively blend all ingredients in a blender.

3. Give it a shake and a stir and pour into your favourite mug! Enjoy!

We love Golden Milk! What are your favourite comforting drinks? Let us know in the comments!

Like this? Well you’ll love this green tea with a twist!

Looking for some classes? Head to our class timetable HERE!

‘One small thought of positivity in the morning can change your whole day.’

Its Part three of our Studio Positivity Series, and we hope you are finding some valuable tips to keep you motivated and feeling good. Need a boost in finding your fitness flow? This week Natalia talks us through how she has been staying on top of her fitness routine during lockdown. So if you need a little help getting started or getting back on track, read on!

Staying Active and Productive with Natalia!

1. Set a dedicated time to exercise and STICK TO IT!

Setting a time to workout will help add some routine into your day, keeping your day structured. Plus you get that sense of achievement when you tick off your daily exercise on your to do list!

2. Write down your workout

Note down how may sets, how many reps. how many miles, how long you will practice. Anything that will hold you accountable for what you are doing. Don’t let yourself down!

3. Get outdoors

Exercising outside can aid us in clearing our minds and help us to feel calmer. Whether its going for a leisurely walk or a quick jog, get your daily dose of nature and box off your exercise for the day in one!

4. Be consistent with your training and routine

Being consistent will help you to stay motivated and see results! It can be all too easy to think it wont matter if I skip today, but everyday you consistently make it a part of your routine, the more it becomes a habit and the easier it becomes.

5. Eat a balanced diet, stay healthy but treat yourself

They do say abs are made in the kitchen, but life is all about balance. Especially through these difficult times, don’t deprive yourself of foods that make you feel good! Mental wellbeing is as important as physical wellbeing. So eat your fruit and veg, but if you want that chocolate cheesecake for dessert, why not..!

Need a bit more inspiration?

Head to our YouTube channel below and follow along with Natalia’s energising Power flow sequence!

Missed the start of our Positivity series? Not to worry you can head to our YouTube to see our top Positivity and Productivity tips with Sofia Coleman.

Feeling the positivity? Want to add some yoga to your fitness routine? Check out our class schedule HERE

We’re back in our virtual Studio Kitchen to make this Vegan friendly Shepherd’s pie. A classic warming, comfort food perfect for when your feeling a little fed up..

Ingredients

2 tbsp olive oil

1 onion – finely chopped

2 medium carrots

2 medium celery sticks – finely chopped

Half pack of mushrooms – finely chopped

2 cloves of garlic

1 tbsp ground cumin

1 tin of chopped tomatoes

150ml bouillon stock

1 tin of green lentils – drained and rinsed

1 cup frozen peas

3 potatoes

Cheese on top (if preferred)

Method

1. Preheat the oven to 170 degrees

2. Heat the oil in a pan and add the garlic and cumin, cook for 5 minutes or until soft

3. Add the carrots, celery and mushrooms. Cook for a further 5 minutes

4. Add the stock, lentils and chopped tomatoes.

5. Simmer for 15 minutes

6. Add the peas, and make your preferred mash potato. Add a little milk and butter to make it extra smooth. Top tip, add a little horseradish to the potato.

7. Transfer the ingredients into an oven dish, top with potatoes and cheese if desired and cook for 20 minutes or until the potato starts to turn golden brown.

Enjoy your Shepherd’s pie!

Looking for another mood boosting meal?

www.thestudiocheshire.com

The only difference between a good day and a bad day is your attitude.

But how? How do we keep that illusive positive attitude when life is throwing us all kinds of challenges? Our latest Studio Series; The Positivity Diaries, will take you through our top tips on everything from positivity to productivity. So if you need something to help you find a bit of get up and go, give some structure to your day in lockdown, or how to switch that mindset up and get motivated. Then this ones for you!

Meet Sofia!

Sofia is a makeup artist with a passion for all things health and wellness! She’s up first in sharing her tips of how to be Positive, Productive and Proactive. Check out the video below to hear her talk you through it! Want to see more? You can check out her YouTube channel HERE

Sofia’s Top Tips

1. Stay active

2. Be mindful

3. Read more

4. Learn a new skill

5. Focus on what makes you happy

6. Make time for Self Care

7. Don’t put too much pressure on yourself!

Keep your eyes peeled for Part 2 in the Positivity Diaries Series, and see which one of our yogi’s will be sharing next! We’ll be posting more positivity snippets and ways to help you through isolation.

Peace & Love

Enjoy this post? Then head over to Part 2 in the Studio Series to read Rachael’s entry in The Positivity Diaries.. Lets go!

www.thestudiocheshire.com