Mindful tips and insight into our latest relaxing retreat! Unwind this week with some easy mindfulness to destress and centre you.
Need a little pick me up running from meeting to workout? Be KIND to your body and refuel in a healthy way.
We love Mandala as it is a spiritual flow class to awaken serenity within, and further experience moments of equanimity and stillness.
As we introduce more types of yoga to students through guest teachers and FitFridays, we hope that it will help to show you how much yoga has to offer everyone.
Mandala yoga will feature at our next FitFriday event, so learn a little more about it below.
What is Mandala Yoga?
The word Mandala comes from the Sanskrit word circle. A symbol of community, healing, and connection with the universe. Through centuries Mandala practice has been used as a sacred symbol for meditation.
This colourful practice guides you through the awakening of the body both physical and mental. By creating body awareness, it will rectify the imbalance of life bringing harmony and depth into one’s soul.
By awakening the body through movement around the mat with 360 Mandala Flow we aim to deliver you with multiple benefits that once can incorporate into daily life.
Relaxation – Through discovery of the breath you’ll learn to unwind and rest.
Happiness – The key to happiness is when you take time for yourself and learn to love your surroundings.
Space – Will learn how to separate the demanding city life to create balance and space through your everyday journey.
Tickets are selling fast, so reserve your spot on the mat now.
Pilates develops the body uniformly, corrects wrong postures,restores physical vitality, invigorates the mind and elevates the spirit.
In short it will tone you up in an effective and fun way!
At Studio One we offer both Mat and Reformer Pilates. As we launch our series of daytime classes, we wanted to reflect on why pilates is such a great way to stay healthy.
NEW CLASS: Mat Pilates, Monday 9:30am
Pilates is SAFE. It is the most EFFECTIVE way to gain Mastery of your body, under the CONTROL of your mind.
Pilates has been described as"Astoundingly effective" and "extraordinarily beneficial to anyone suffering from a variety of physical weaknesses" Pilates' Return to Life though Contrology 1945
Pilates is EFFECTIVE exercise that delivers quick & astonishing RESULTS, such as strength,grace, balance& ease, especially for individuals in pain. 4)Once called CONTROLOGYPilates described his method as "an ideal system to transform the body into a perfect instrument of the will." It clarifies the mind and develops the will helping you to "focus on what matters".
Exercises are however most effective when presented to beginners by a trainer who has studied the mat work instructions as well as the fundamental physiological and biomechanical aspects of the body, and are able to incorporate these into the exercises.
There are so many different diets and supplements available on the market. Whilst we at Studio One believe in a healthy balanced diet, we understand that it is not always possible to eat perfectly when we have a busy life.
We therefore want to start to highlight not only ways to enhance your diet, but also the truth of various supplement myths. Here is our take on supplementing with Protein Powder, along with expert company Innermost.
The Studio Says
A healthy diet and being aware of what you are eating is key to a healthy body and mind. We have to be realistic though, and a busy life, stresses and strains of city life and working can lead to everyone needing a little help sometimes.
Our bodies need energy to operate and we eat different types of energy from Carbs and fat to Protein. Each type of energy is used by the body in a different way, which is why there are different kinds of diet. Your body also burns more calories metabolising protein then fat and carbs.
Increasing protein in a diet releases hormones that help regulate weight. Your brain releases appetite-reducing hormones and reduces the amount on hunger hormones in your body. You are basically fuller for longer, and less hungry. Along with the energy boast provided by the protein you should sweat for longer burning fat and toning.
Combine some extra protein with our Method classes that incorporate HIIT training and mindfulness and you will be body confident in no time!
The Expert Says: Innermost
What is Protein and what does it do?
It is also central to the creation of cells, muscle and hormones in your body. It therefore enhances immunity and builds muscle. The more muscle you have not only will your metabolism increase but you will be more toned.
Protein is an important nutrient made up of amino acids, which are the building blocks of skin, hair, nails, muscle and tendons. Protein also ensures your immune system is functioning properly and has been shown to keep you feeling fuller for longer keeping hunger pangs at bay better than carbohydrates or fats.
Why should you supplement with protein?
Food can take while to be broken down and ingested. A shake or powder can get to work in your body quicker.
Protein is especially important for those who exercise. You know the feeling of sore muscles the day after a workout? That’s a result of microtears in your muscle fibres that need to be repaired and amino acids are a critical component of that repair process. The good news is that as those muscle tears are repaired, you grow stronger and fitter. You can of course get your protein from food but it takes more time for your body to break it down and often it can also contain saturated fat, cholesterol and other things you don’t need.
Our tailored range of superfood protein blends are a convenient and highly bioavailable source of protein. They’re all packed with the right essential amino acids including high levels of leucine, which is the amino acid that is the most important in the rebuilding process.
More than just a great source of protein, each of our unique blends contain a bespoke mix of the most effective natural ingredients to help you achieve different goals across four categories – strong, fit, health and lean. And because each blend is created from the ground up, they each contain the precise balanced combination of ingredients you need with no artificial flavours, colours, GMOs or mystery ingredients. Go ahead and take a closer look - we want you to!
Studio One is all about promoting beauty from within, a one stop hub for all things active and healthy.
Wanting the best for our clients we have been on the hunt for the next big wellness product. A chance to make your life healthier, easier and more beautiful. After countless tests, we’ve found a solution for all our hair and beauty woes!
Introducing to you Potion London, A London-based brand focusing on health and beauty supplements specifically designed to include exactly what your body needs for hair growth, anti-aging, healthy bones and muscles!
Let’s be honest, we all crave the same things happiness, love, and a healthy regime! Potion London promises just that with their highly-infused formula vitamin ingredients.
After trying the Beauty Formula supplement package for a total of two months I can confirm the quality and overall look of my hair + nails have improved. I have noticed substantial growth in my hair but most importantly my hair feels nourished from the inside out. Slight improvement on my skin, and it seems my nails have become stronger.
Along with improving your overall health and beauty we can confirm the product does not break the bank! It’s more affordable than several other beauty vitamins out there. As Potion London offers you more product per jar with a total of 60 tablets, promising better results for a substantial longer period. It’s also hard to resist the brand when it does not cost the earth!
The full Potion London range:
· The Probiotic £30
· The Bone Formula £25
· The Beauty Formula £25
· Eat Your Greens £30
· Collagen Boost £30
· The Hyaluronic Complex £30
All in all, we are certain after trying this product it will become a cult classic in your drawer.
You can buy these feel-good treats on their site at https://www.potionlondon.com/
Making your day a little brighter, place code ‘STUDIO20’ before checkout and receive 20% off your purchase!
Bless you Potion London for helping us enhance our natural beauty inside and out.
Be Self-Aware, Love Your Body, & Make A Positive Change. They Don’t Call Us Superwomen for Nothing #GirlLove
A large part of Studio One’s ethos is making a healthy lifestyle available for all our clients. Today we will improve your education on feminine hygiene. Why you should be kinder to your vagina, how to access proper care, and ending this wacky taboo on “no working out during your menstruation.”
Why You Should be Kinder To Your Vagina?
When it comes to skin care and food, buying organic has become a trending topic. So, if we are so concerned about what goes on our faces and into our bodies then there should be no excuse in abandoning our vaginas! After all, the skin of the vulva is the most sensitive part of a woman’s body.
In today’s consumerism, there is a wide range of feminine care available. So much so that it’s easy to get lost in what goes into all these products.
Unless its stated otherwise, most feminine care brands are filled with harsh chemicals and pesticides. This is due to helping the cotton grow and keeping pest aside to stop destroying the growing process. Additionally, conventional tampons are also bleached to get that super white look. All these chemicals remain in the product soon after distribution.
One of the major problems is when these tampons shed inside you, causing small cuts that can be filled with bacteria and become further inflamed. This can lead to irritation, itching, and major discomfort.
Plus, you can’t rely on just reading the ingredients, as tampon manufacturers don’t have to disclose the ingredients used in their product. So, what are you really putting inside you?
I’m putting in TOTM 100% organic cotton tampons! A company that strives to protect you while helping the environment. TOTM’s products don’t contain any toxins like parabens, harmful chemicals or bleach. I would recommend any women who Is concerned about their health to give them a go!
Because your intimate health is delicate, investing in a product like TOTM should be a no brainer. You can rest assure, knowing that you are getting a quality product while avoiding the risk of potential harm.
You might also simply choose TOTM to be kinder to the environment. As plastic waste is a growing problem today. Did you know it takes up to 800 years for normal pads to biodegrade? TOTM’s 100% biodegradable tampons dissolve naturally in landfills, so you don’t have to be worried about your DNA hanging around for so long ;)
Where to Buy Organic Tampons?
TOTM is a UK-based company that also delivers worldwide. Not only do they make tampons but also offer a range of pads, and liners to suit your cycle.
TOTM Products Range from £2.70 - £3.50
TOTM Tampons at a Glance
- Made from natural, certified organic cotton
- Tampons are 100% biodegradable
- Don’t contain any wood pulp
- Organic cotton is non-GMO
- Free of harsh chemicals
- Offer a unique subscription service
- Tampons with applicator – Available
- Tampons without applicator – Available
Time for a change? I think so!
No Working Out During Your Menstruation
Now let’s end this crazy taboo once and for all! After hours of research we can confirm that working out during your period is fine, in fact it can even be better?
Working out can help you relieve menstruation pain that makes your period so troublesome to begin with. Anything creating less heavy, less cramping, and less pain we are all in!
Exercise also takes your mind off the discomfort while releasing multiple endorphins. Best work out during your period? HIIT! As this hormone shift creates fuel more accessible to your body, allowing an increase of calorie burning.
Not feeling high intensity workouts? Then just a relaxing Vinyasa Yoga will have you feeling better in no time. As this will help blood flow and reduce inflammation around the body. We encourage you to come to Studio One during your menstruation to relax, unwind, and recharge.
Goodbye Coconut oil, I have a new go-to!
As a Londoner, I can’t seem to get away from the cold, crisp weather that’s stripping my hair from its natural oils, creating dry and damaged locks. My hair goes through constant struggle just to get through the ever-changing seasons.
Therefore, I’ve been on the lookout for an all organic hair gem that does not cost the environment while taking me from sad dead hair to healthy beautiful locks!
As one of my Studio One Change Challenge, I’ve decided to check out Alchemy Oils.
A brand based of oil/serum which works to smooth fly-always, add shine, heat protect, and encourage hair growth to create the long luscious locks I’ve always wanted.
Over the past weeks, I have Integrated it into my beauty routine, and now it’s become an absolute staple!
Don’t get me wrong, I was first terrified to try oils on my hair, the last thing I want is greasy hair… Not attractive at ALL! However, I was pleasantly surprised by the light weight texture of the oil. It worked wonders, penetrating deep into my skin causing my hair to not only look nourished but feel silky smooth.
Within four days of testing these oils, I notice an outstanding change in both feel and strength.
How I Use It
Before I shower I usually massage Amla Hair Remedy into my scalp, and slowly working it down through the tips of my hair. Once my hair is covered in hair gold I wait around for one or two hours, perfect time to catch up on emails! Then I shower, life has never been easier.
For Damp Hair
Place a few drops of oil on the ends of your hair, then let air dry or blow dry. Style as usual and enjoy that summer grapefruit smell all day long!
Overall the oils are wonderful, I can wake up without the fear of questioning if it’s going to be a good or bad hair day. As an all vegan, cruelty free, no parabens, organic brand I’m a proud supporter of Alchemy Oils, thanks for introducing me to hair goals!
Did we also mention they will be at our first Fit Friday Event, come try them out and see the hair magic for yourself!
A nourishing blend of 5 super oils to improve the condition of and strengthen your hair from within. No chemicals, parabens, sulphates, just oil.
Meat Free Monday: Pizza
We all love pizza and there are so many healthy versions around from cauliflower to spelt.
I always think that the starting point to a healthy pizza is making it yourself. Not only are they yummy and the flavours really pop, but they are cheap.
Here is the recipe for a simple pizza, you can pop on it whatever you want. There are still a few elements that we may now think are bad for us, but sometimes being a little naughty is fun. One small change is making it yourself.
You can make everything in advance the day before and then just put it together when you get home.
It is a cheat day treat, and so much better then a take away.
To make 2 large pizzas
· 2 ¾ cups flour – I like spelt or wholemeal flour. Note if you use the heavier flour you will need to add a little more yeast to make the dough fluffy.
· 2 teaspoons of yeast – use appropriate for either a breadmaker or fast acting for hand baking.
· 1 tablespoon sugar – this will activate the yeast and you need it.
· 1 teaspoon sugar
· 1 tablespoon butter, melted
· 1 cup warm water
If you havea breadmaker you can pop the ingredients in and leave it on a dough setting. It usually takes 1.5hrs to complete. This will be different for each breadmaker.
If making by hand then put all the dry ingredients into a bowl, then slowly add in the butter and water to make a dough. Take our of the bowl and fold over a few times to make into a smooth ball. Pop back into the bowl and cover. Leave for an hour to rise.
For the top
A classic tomato sauce.
· 1 pack of tomatos on the vine
· 2 sticks celery
· 1 onion
· 1 clove garlic
· 1 tin tomatos
· 1 25g bag fresh basil
Finely chop the onions and garlic and pop into a pan with some olive oil. Fry these off and then add the celery. Slowly add the fresh tomatos. When they go soft add in the tin of tomatoes and basil.
Simmer the sauce until it is not too watery, this is important as too much liquid will make the pizza base soggy.
(I sometimes like to add some spinach at the last minute for extra vitamins and iron)
Assemble – FUN TIME
Take any toppings you want.. Get ready for the fun bit.
Take a pizza tray base (they have holes in) or a normal ovan tray and grease well. We like to use butter.
Roll out the pizza dough to the desired thickness, deep pan or thin.
Thinny spread over the tomato sauce and throw on your toppings.
Cook for around 15-20mins till the cheese is brown
Happy munching. x
Admit it, we’ve all been there and indulged in weekend of excess; a few too many glasses of Prosecco, one too many squares of Green and Black’s with some late nights thrown in for good measure. But that is no excuse to abandon our healthy eating plans- just get back on track with this quick and healthy recipe!
What is Suspension Training?
There are so many way to stay fit and healthy now days…in fact sometimes there are so many classes it is hard to know what they are.
At studio one we offer the best in yoga, fitness and pilates so you know each and every class is of the highest standard and effective.
New to our range of classes is suspension training, this fun yet challenging way to build core strength and tone. Many will be asking what is it?
“Personally I love suspension training, I love the fact you balance in straps and find the versatility of classes means I am always challenged. My fav is any exercise when I have my feet in the straps. Even just holding a plank burns….I can just feel my bodying toning and getting stronger each class.”
Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.
The straps are attached to the studio ceiling and leverages gravity and the user’s body weight to create a challenging workout. As you are in control of your straps you can make the class as challenging as you wish.
This class will honestly challenge anyone that comes, within an enjoyable environment. The small size of class will result in personal attention and ensure that it is not intimidating. Give it a go – trust me you will love it!!
Why do it?
• This is a fast, effective total-body workout
• Helps build a rock-solid core
• Increases muscular endurance
• Improves cardio
• Low impact but makes you sweat
• It is fun and different
• Anyone can do it!
"This simple and fresh meal can be whipped up in no time at all. Play around with it, try different kinds of rice from brown long grain to wild – have fun."
150g rice (risotto or otherwise if you use other rice, you may need to vary the liquid)
1.2 liters of vegetable stock
3 cups of peas
1 25g basil
1 tea spoon of apple cider vinegar
1 stick celery
2 white onions
2 cloves garlic
Sprinkle of chilli flakes (optional)
- Finely dice the onions and celery. Crush the garlic and pop in pan with butter.
- Boil the kettle and make the stock while you add the onions to the garlic and fry for a minute or two. Add the celery.
- As the celery softens, throw in the rice and fry for a minute
- Slowly start to add in the stock, a little at a time. Keep adding and stirring. Taste and season occasionally as you continue to add in the stock, ensuring the rice does not go mushy and it is well seasoned to your taste.
- In the meantime, pop 2 cups of peas (cooked), the juice of 1 lemon and the basil into a blender. Add water as needed to make a pea puree.
- As you finish adding in the stock to the rice, pop in the last cup of peas and the puree. Stir together and add the chilli flakes. Heat everything through.
- Serve for a delicious and simple dinner for all the family. Enjoy xx
Courgette Frittata and Roasted Peppers
Out lovely and talented teacher Kate Bishop keeps us on the straight and narrow with another Meat Free Monday Recipe
In the winter months it’s tempting to resort to sugary, over processed stodge! This recipe is a sure fire way to inject some sunshine into these dark evenings… Although it’s a meat free recipe this dish provides plenty of protein and calcium, while the peppers are full of antioxidants.
Get cracking those eggs!
- 2 courgettes
- 2 cloves of garlic
- Small handful of pine nuts or pistachios
- 4 eggs, lightly whisked
- Handful of chopped herbs: basil/mint
- 1 pack Feta cheese, cubed
- 3 peppers, halved.
- Small box of cherry tomatoes
- 10 black olives
- 2 tsp capers
Set the oven to Gas mark 4: stuff the peppers with the olives, capers, and tomatoes and cook for 25 minutes.
Fry the courgettes, garlic, herbs and nuts for 10 minutes
Once the vegetables are browned add the eggs and cheese mixture, stir slowly, and cook on a medium heat for 10 minutes. or until the frittata is set.
Carefully remove the frittata from the frying pan and serve with the peppers and a green salad.
As I sit here with Lani oil in my hair and my face smelling of gorgeous Neroli flower (from the oodles of Brit Oil) , I may sound a state but I am having the time of my life. What else is January for if not a bit of indulgence?
As a city worker, new mum and modern gal, I totally abuse my skin. I don’t have a lot of spare time and as a result my skin care suffers. In line with The Studio One Method Change Challenge, one of my small changes for the new year is to make sure that I not only looked after my body but also my skin. First step….find the best products
Meat Free Monday
Ribolitta Tuscan Bean Soup
Here at Studio One we are all about balance and making healthier life style choices. As part of this we have developed The Studio One Method which introduces the concept of mindfulness to the way we eat and workout. By making just one small change a month will help you maintain a healthier life style in the longer term. So why not start today and introduce a Meat Free Monday into your week?!
Ribolitta is a great Vegetarian option full of antioxidants, fibre and bean-y goodness! It can easily be prepared at the weekend and stored in the freezer for when you need a speedy Monday night supper. It’s a great cold zapper and post workout fuel as well- so enjoy!
Ingredients (serves 2)
- 2 garlic cloves, diced
- 1 potatoe, peeled and cubed
- 1 small onion, diced
- 1 savoy cabbage, cut into ribbons
- 2 carrots, peeled and diced
- 1 courgette, diced
- 1 can of cannellini beans
- 2 sticks of celery, finely sliced
- 1 tsp of tomato paste
- Handful of fresh herbs- basil and parsley work well.
- 2 pints of vegetable stock
1. This one is easy peasy! Fry all of the ingredients except the stock in 2 spoons of olive or coconut oil for 10 minutes of a low heat. The smell should be amazing!
2. Add the stock, bring to the boil and then simmer for 45 minutes.
3. Add a sprinkling of fresh herbs and you are ready to enjoy!
The key to a healthy lifestyle? Loving and accepting yourself.
Sound strange? Expect the answer to be a diet or fitness tip? The biggest success I have ever had is when I let go of fads, became aware of what I was doing and started to take time for myself.
In a life that is becoming more stressful through technology that facilitates a faster paced life, using exercise to heal the mind and body is proven. There are wonderful spokes people who have put their stories on social media and into the public eye that help the public understand the benefits, but they are not alone with their issues. That is what motivated Sarah and I to open Studio One. We are real people who had health issues that we cured by adopting a healthy way of life and obtaining balance. What did we learn? You can not simply change your food or exercise in isolation, it is a combination effect. You have to address the mind and body together to create healthy long term habits.
I gave birth 15months ago, it seems to have flown by! Before having Grace I was very sporty, I loved the gym and my classes. I ran a lot and just enjoyed getting sweaty. Once pregnant I found I was very frustrated by the lack of dynamic classes I could take, but my body was also changing and therefore I felt tired and quite ill. I therefore gave into the experience (reluctantly).