Posts In: manchester

Steph is back with this super refreshing and detoxifying iced green tea recipe. Naturally anti-oxidant, immune boosting and full of flavour this thirst quenching drink is the perfect healthy alternative to sugary drinks!


2 apples cored and chopped

Thumb sized piece of ginger, sliced

1 tsp cinnamon

4 green tea bags

Approx 3 tsp honey

Boiling water


1. Put the apples, ginger and green tea bags into a pan and pour over approximately 1 litre of boiling water.

2. Add the honey and cinnamon and leave to simmer for around an hour. (you can do this quicker but an hour is the perfect time to allow the flavours to infuse!)

3. Pour into a big jar or bottle

Top Tip (to reduce waste, keep the cooked apple and eat as a snack with some yoghurt or over porridge!)

4. Once cool, pop into the fridge and leave overnight

5. Serve in a glass with lots of ice. Enjoy!

What are the benefits?

Green Tea is know for being a natural anti oxidant, good for skin health and can help with weight loss! Combining this with the anti inflammatory properties of ginger and cholesterol lowering apples, makes this delicious drink one you don’t have to feel guilty about indulging in!

Want more healthy recipe ideas? You can follow Steph on Instagram at


For more inspiration check out these other recipes. Perfect for the summer!

15 minutes to relax and restore before bed

Had a stressful day at work? Sometimes it can be hard to switch off and let go of everything that happened during the day. This 15 minute tutorial is the perfect way to wind down after work. A slow and calming sequence designed to release tension and stress. Clear your mind and feel relaxed ready for a great nights sleep.

What’s your favourite way to wind down ready to sleep? Let us know in the comments below!

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!

You can check out the other videos from our series below!

Quick guided meditation for inspiring and challenging your perception of change.

What feelings do you associate with change? Stress? Worry? Anxiety? We have something to help turn those negative emotions into hope and positivity! Enjoy this guided meditation for times of change. Helping to evoke a sense of peace and clarity, whilst relaxing the mind and body. We may not be able to control what happens to us, but we can control how we react.

So take a few moments for you, close down the eyes and feel inspired.

Is meditation part of your daily routine? Let us know in the comments below!

You can join us for John’s Move and Meditation class every Friday at
6:30-7:30pm! This class is a feel good slow flow class suitable for all levels. The perfect way to wind down ready for the weekend! Book on by clicking below!

Want something more to meditate on? Check out our other inspiring guided meditations for relaxation and clarity.

15 minute energising flow to kick start your day

Get out of bed on the right side every morning with this Energising Morning Flow! Designed to get the body moving, waking up the muscles and getting that feel good energy flowing. So swap out that morning coffee, add this quick flow into your morning routine and start your day in the best way!

Energised. Awakened. Ready to go!

What get’s you going and feeling energised in the morning? Let us know in the comments below!

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!

You can check out the other videos in our series 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 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


This Sunday 31st May we will be hosting a free community Gong Spa from 8-9pm!

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.

Ready to book on? Click on to our Online Schedule below!

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;

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)


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!


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


Or visit her website at

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

Mood Boosting Risotto
Vegan Frittata
Golden Milk

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!

Want more flows you can do online, anytime, anywhere? Head over to our YouTube channel! Check out this short guided meditation to calm the mind!

Quiet the Mind

Or join us for one of our online classes! All classes are ON US from Monday 18th May to Sunday 24th May in support of Mental Health Awareness week!

Class Schedule