We now have our new winter schedule live. You will see:
Evening yoga - moved earlier
More Barre classes in mornings and on Sunday
More full body dynamic reformer pilates express classes
Download your copy here.
Mindful tips and insight into our latest relaxing retreat! Unwind this week with some easy mindfulness to destress and centre you.
Abs and sun - awesome!
We now have our new winter schedule live. You will see:
Evening yoga - moved earlier
More Barre classes in mornings and on Sunday
More full body dynamic reformer pilates express classes
Download your copy here.
Most fitness classes burn a similar amounts of calories as shown later in this blog. Finding the right combination that meet your lifestyle, goals or personality is the key. I explore how I found a combination that made me feel like I was in control of my body again and live confidently.
I woke up this morning sleepy, a bit lonely and fed up. I forced myself to get in the car and go to horse riding and now I feel great! The morning is beautiful, I feel really good about myself and more then anything I am proud that all my efforts are paying off as I am improving.
This is not actually an advert for early morning exercise – whilst I love it I know not everyone does – this is a blog more focused around how sport and fitness is all complimentary and the mixture helps strengthen the body for different activities.
Just under 5 years ago I had my daughter, via c-section, which shot my abs. The most common issues we see from clients in the Studio are weak abs and glutes. This leads to back pain, weight gain, posture issues and can result in sports injury. So I was the same as most people and needed to re-build strength.
1. I started with yoga, I would have done reformer pilates too if I could have at the time. This started to help me with full body strength and flexibility which was great for preventing injury.
2. I then thought I would do some HIIT as I felt I lacked cardio – instantly I injured myself. A serious back injury that stopped me doing any sport for fitness for 6 weeks. This was crazy as before the HIIT I was actually losing weight and my body shape was really changing to become lean and toned so the move was counter productive and put me back several weeks.
3. Over the next 3 months I focused on yoga and reformer pilates, really perfecting my postured and I found my strength built similar to weight training, as in reality yoga is a mix of resistance training and flexibility exercises – just like personal training and many HIIT classes.
4. I then managed to get the courage to start horse riding and running again. I found that this is where things got really interesting. I had such a strong core my ability to control my muscles and my stamina was much improved, my posture was amazing and my enjoyment of the various activities was enhanced.
5. I used to wake most mornings with back pain, tired and varying energy levels. I now have no pain, I stretch every day to help counter my desk job and find myself doing small exercises around the house too including plank with my daughter and press ups (just to check I still can).
All fitness and health is interconnected for me. See opposite the similarities in muscles groups for rising and running.
I love the variety, I love that the everytime I go to class I am improving and better still I love life and my figure.
So lets review. Most exercises burn a similar number of calories – see adjacent, therefore the combination that you want are those that compliment your lifestyle, personality or goals.
I have had to change some habits, bit I am in control of my body and that feels GREAT!
We all want to feel good about ourselves. That maybe in the way we look, feel, energy levels, skin everyone is different. When we don’t feel at our best it has a knock on effect to our lives through mood, eating habits, relationships and life decisions.
My sister and I, like many of you, suffer daily with self confidence and wanting to do the right thing but having busy lives that can affect what we eat, how long we sleep and how often we can get to a class or exercise. At the heart of Studio One our goal is simply to make you happy.
As the weather starts to heat up (I hope!), the sun will start to enhance our moods and this is a great to to set a new goal. This goal should be realistic and achievable. In setting the goal, we must remember we are all individual and different. We have seen this week that food is proven to affect each of us differently, this can affect our weight, energy levels and even sleep. Therefore listening to your body and giving it what it needs is essential.
We want to help you with your goals and we are doing this in many ways:
Trainers who care and want to help - speak to you trainer for insights and tips
Different classes to support your mood and goal
Private classes for those who want focused attention and help achieving your own goals
New app - launching soon for not only ease of booking but also so we can send you personal messages to help you on your personal fitness journey
I can honestly say that every day I think about doing more exercise, I plan to make a juice in the morning, I think about drinking more water….thinking is one step in the right direction, getting a bottle and putting it on my desk makes me go fill and then drink it, booking a class ensures I attend, throwing out all the crisps stops me eating them, these small changes in behaviour help achieve success.
Now I need your support, lets work together to make this summer the best yet. Achieve something you have always wanted to, thrive off the energy we create in the studio and live life to the happiest and fullest.
If we don't love our workout, we will never achieve fitness goals. You may start with the best intentions, but you will quickly resent going to the gym/class and stop....how depressing!
Finding classes we love, people we want to workout with and support us, as well as activities that work to our personality, body, emotions is key. Don't worry we are here to help.
Balance Magazine has published a few questions to help you know what workout is right for you.
A. To enjoy using my body and boost some feel good hormones.
B. Improve my muscle mass and change the shape of my body.
C. Put myself to the test while getting fit in the most efficient way possible.
D. To beat stress and improve my mental outlook..
A. As little as possible.
B. The cost of 3-5 weekly coffees.
C. The cost of 10 weekly coffees.
D. The cost of 20 weekly coffees.
A. No more than 2-3 hours.
B. 3-4 hours.
C. 4-5 hours.
D. I can't tell how much free time I have from one week to the next.
A. Boredom and lack of motivation.
B. The lack of a definitive end goal.
C. An injury from over-exuberant training.
D. Work or family life not allowing enough 'me-time'.
A. I prefer to chart my own course.
B. I like to be shown once then go my own way.
C. I prefer to be coached if possible.
D. I want to be given expert instruction detail.
A. Not that important.
B. It's a big factor.
C. Occasionally I factor it in.
D. I don't play sports.
A. I'm not into competition at all.
B. I prefer competing against myself.
C. I need to win at all costs.
D. I try to avoid it because it's bad for my mental wellbeing.
MOSTLY As: Structured exercise is vital to you but enjoyment needs to be the key factor. Balance magazine recommend exercising outdoors, whether that's running, cycling or power walking in your local park. The magazine recommends writing a list of workouts you'd love to try, sticking it to your fridge and trialling a new one each month.
MOSTLY Bs: Anyone who answered mostly Bs prefers working out alone, rather than in a group class. Because you relish alone time, follow a personalised, structured routine. The most important factor? Exercise in short sessions, which can burn more calories.
MOSTLY Cs: People who answer mostly Cs are fans of seeing results - and fast. The magazine cites Crossfit as the perfect workout for these types of people because the combination of gymnastics and intense cardio tones your entire body in record time. The magazine recommends trying different versions of exercises and encourages you to revamp the structure of your routine every six weeks.
Try either mixing classes in the studio - or if time short grab a Method class
MOSTLY Ds: People who answered mostly Ds are highly emotional but cannot separate their emotion from their workout, leading to burnout. Balance magazine suggest a yoga class as the perfect form of exercise to improve your mood whilst toning your body.
We offer a variety of yoga classes every day - try a few to find your perfect class.
Each year a third of us will pick New Year’s resolutions to exercise more, stress less, spend more time with family and friends, eat more healthily and improve your health. But did you know you can achieve a lot of these whilst commuting to work? To help you achieve your New Year’s resolution National Rail have teamed up with fitness and mindfulness guru, Alison Hatcher from Studio One.
Ditch the car and walk or cycle to work or your nearest train station instead. In 2017 there was £9.6m invested in improving cycle parking and cycle facilities at stations. There are now over 76,000 cycle spaces across England. A lot of these contain Cycle Hubs, CCTV security, repair facilities, changing rooms etc. Cycling helps to improve your cardiovascular fitness and has also been proven to lower fatigue, so it’s a great way to start your day, burn some extra calories and improve your fitness levels at the same time.
Reclaim some ‘me-time’ on your journey by preparing yourself mentally for the day ahead. On your train spend 5-10 minutes doing a guided meditation. Using mindfulness has been scientifically proven to help you improve your mental wellbeing and reduce stress levels. Try and fit it in to your journey home too, so you can really switch off and spend quality time with your family and friends.
Did you know you can take advantage of 2FOR1 on lots of great attractions when you travel by train? If the answer is no then in 2018 make sure you join the 1m+ people that do so each year. Some of the most visited Days Out Guide attractions in 2017 were London Eye, ZSL London Zoo and Madame Tussauds.
You can also save 1/3 on most rail fares in Britain when you travel using a Railcard. A Family & Friends Railcard will save you an average of £131 a year on travel for just £30. And the more you travel, the more you save!
It’s estimated that there will be over 20m peak journeys by train this week. Use your commute to organise what food you need to buy and what healthy meals you’re going to have for the week ahead. Once you’ve done that you can spend your extra time doing some mindfulness or some subtle stretches.
The latest ONS stats on sickness absences rates revealed that over 30.8m work days were lost due to musculoskeletal problems. We tend to hold a lot of tension in our neck muscles so whilst you’re on the train sneak in some discreet stretches. Stretching is just as important as lifting weights or getting your heart rate up. Sit up tall, take one long inhale, and then as you exhale draw your right ear down towards your right shoulder. To increase the stretch, you can place your right hand on top of your left ear, so that the weight of your hand will deepen the intensity. After 10 breaths, repeat on the left-hand side. Listen to what your body is telling you and seek medical advice if you have any concerns.
Alison Hatcher from Studio One explains: “It is more than possible to stay fit and healthy in a modern society. All you need to do is make small changes to your existing routine, like your train journey to and from work. A lot of people tend to go wrong by making drastic changes to their lifestyles. By making and building on small changes you’ll feel more in control and will be more likely to achieve your goals.”
For more information about cycling by train, days out and Railcards visit www.nationalrail.co.uk
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.
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.
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.
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!
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 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/
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.”
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 ;)
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
Time for a change? I think so!
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.
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.
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.
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.
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)
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!
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!!
• 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)
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!
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.