Samantha Walters - Glow Pilates Teacher

27 October 2014

Sam-Walters-Goodvibes-Yoga-LondonSamantha is a Glow Pilates teacher, you can book into her classes here.

What is the best time of the day to practise/exercise?

Everybody is different when it comes to what time of day to exercise. Find out what works best for you... What time of day motivates or inspires you, where can you fit exercise into your daily schedule? Find out what's best, get into a rhythm or routine and stick to it!

 What do you recommend to eat before your class? after the class?

If you need to eat before class I recommend a small snack comprising of healthy carbohydrates and protein ie. fruit, nuts, whole food smoothie or a boiled egg etc. As for post workout food try and stick to whole foods again, make sure you get your protein in to help with muscle repair and don't forget your greens!! Remember to stay hydrated throughout the day but especially after sweating it out during a fun session!

What do you love about Good Vibes?

I love Good Vibes for its warm and welcoming classes, the group training motivation and energy and it's awesome selection of inspiring workout options.

What do you teach in class?

In my classes I teach whole body awareness - finding coordination to work the body as a whole. Strength from the inside out - finding those little muscles you didn't know you have! And finding length and flexibility throughout the body.

How will I feel after your class?

After doing my class you will feel you've worked every muscle, leaving you feeling even and balanced, revitalised and ready to go!

Tell us something surprising about yourself...

I'm a macaroon master! I love making the beautiful little things... It's definitely my go-to "every now and then" treat!

Samantha Walters has danced all of her life, graduating from the New Zealand School of Dance before becoming a full time ensemble dancer with acclaimed Expressions Dance Company (EDC) in Australia where she also taught dance classes and workshops and worked with many choreographers and visiting performing artists from around the world. Pilates has always been an integral part of Samantha's conditioning program and as a certified Polestar Pilates mat instructor she has an innate understanding of the body and how it works.

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Why Cycle?

25 October 2014



You don’t need to be fit to cycle, but cycling will get you fit!

Welcome to the first instalment of my Good Vibes Cycle blog.

If you have never experienced indoor cycling you are in the right place.  If you cycle indoors regularly you are in the right place.  Anything in between you are in the right place.

To answer the Header of this post in short - Good Vibes accommodates a 360 degrees exercise approach towards achieving and maintaining your fitness and well being  goals.  The cycle studio provides the essential cardio element.

Let’s get me out of the way in this first posting and then we can focus on you.

I love music, food, style, animals (mostly the feline variety) and cycling. Pretty normal then. I have been coaching indoor cycling at Good Vibes since April 2014 and thoroughly enjoy riding with such an enthusiastic, aspirational lovely group of people.

The energy and passion creates an exhilarating experience.  Each class brings a mix of regular and new riders usually with any number of goals in mind.

I’ve been there! So how did I get here?

I discovered my passion for outdoor and indoor cycling following wear and tear from long distance running which eventually put a stop to pavement pounding.

For two years I failed to find a fitness replacement. Frustrating!  During that time my love of food was not sacrificed to accommodate a more sedentary lifestyle and I gained 2 stone in weight.  My passion for fashion suffered along with my well being.  Heading towards the big four zero I new I had to find something quick!

I discovered a new Indoor Cycling studio had opened close to home and a friend suggested I check it.   Suddenly I was haunted by my one previous experience of a Spin class at a gym 15 years previously and shuddered with dread.  I recall it feeling incredible unnatural for the body and my scientific mind couldn’t understand how it could possibly be beneficial.

What I know now is that I should not have based the practise of indoor cycling on that one bad experience.  I read up on the instructors at the new studio establishing that their eligibility would put me in the best position to enjoy the activity and achieve my goals. 4 months later I was back in my jeans and rewarded myself with a rather nice outdoor racing bike!

Years of training indoors and outside with some of the best cycle coaches and instructors educated and inspired me to want to motivate and coach others to achieve their fitness goals through indoor cycling.  I have since studied, practised and qualified and coach at various studio’s across London. I continuously study the fast moving progressions and findings in sports science mostly focusing on those that benefit cycling.

As a member of the global Indoor Cycling Association I am constantly kept up to date and in touch with the worlds leading Indoor Cycling mentors and regularly attending lectures which equip me with ongoing knowledge and experience.  This enables me to constantly bring efficient and effective programs to the cycle studio during which I endeavour to share bites size chunks of knowledge to further benefit and enhance your workout.

So enough of me.

Are you 100% sure that you are truly maximising your cardio time?Do you have the desire to continuously improve and reap the benefits? 

Technique is everything and helps delivers results efficiently and effectively. Knowledge is motivational.

To elevate your knowledge & understanding and hone technique there is nothing quite as effective as a practical deep dive.  So not even off the press yet this is heads up that the first Glow Cycle Workshop will take place in the new year.  The program will absolutely benefit all levels of experience as well as new riders.  Expect eye opening revelations and some facts vs fiction.  Full Workshop details will land in your mailbox soon.

Over my forthcoming postings I will touch on some of the subjects that will be included in the program including GOALS, TECHNIQUE’S, FUEL BURNING, WHY HIIT(High Intensity Interval Training).  I will also share the answers and findings to some of the questions I often get asked.

Meantime, regulars keep your foot firmly on the pedal and first timers book a class and let’s ride!



Tell me and I forget. Teach me and I remember. Involve me and I learn.

Ben Franklin



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Looking to shift a few pounds?

25 October 2014


Herve Leger Red Short One Shoulder Skirted Tight Dress_01Glow Cycle + Power Plates = lean frame FAST

Get ready for the party season by losing that last tricky half a stone.

The fastest way to shift the weight is to alternate a Glow Cycle class one day with a Power Plates class the next day.

Add in a yoga class at the end of the week to lengthen and de-stress and watch the weight fall off.

Clients who have upped their classes from 3 times a week to 5 times a week report the best weight loss.

If you also cut out refined sugar, simple carbs and dairy, you'll get to your goal a whole lot sooner.

Aim to lose a pound a week, get going this week and you'll have ditched that pesky half a stone by the second week of December!

Book in here and tweet to let us know how you get on.


Coming up...

Ballet and Pilates Sculpt workshop with Antonia on Saturday 8th November is a fun way to work every muscle in the body. 3pm - 5pm £25 - book in.

Join us on Friday night 14th November for Hip Hop yoga party with Clare and a green juice to boost your journey home. A FUN way to end the week.  7.30pm to 9.30pm £25 - book here

NEW Sunday restorative Bliss yoga with Alison 3.15pm, a lovely way to prepare for the week ahead. Book in.

We have a NEW class starting on Friday 7th November at  lunchtime at Fitzrovia studioGlow band workout with new teacher Sam W.

It's a challenging resistance band workout to music, let us know what you think. Book in here.

You can join the techniques based Foundation class on Wednesday with Hayley 7.15pm or Clare on Tuesdays 6pm. Book in.

If you want to prevent or get rid of the recurring nasty cold in the winter months,  re-energise and lift your mood, Sam Ma offers acupuncture every Tuesday 10am - 2pm, he even offers facial acupuncture to freshen up your face.

NEW clients get 50% discount on their first visit. Book in.


Become a member for unlimited classes!

If you only attend classes twice a week you will make a big saving by becoming a member. But FOUR classes a week + is where the magic happens!

The benefits of membership include unlimited classes across both studios, free towels and 20% off the Good Vibes workshops.

Not yet a member? Sign up here.

Don't forget that if you have a 10+ active pass you can bring a friend* to a class for FREE!

All you have to do is to send their details here.

And if your friend signs up to a 6 or 12 month membership we will give you BOTH a Birchbox of beauty goodies for FREE*- make sure that they give us your name on sign up.

The Happy Body Bootcamp long weekend in January 2015 is held in a beautiful country estate in Kent. The mornings kick off with Pilates, the evenings soothe your mind with restorative yoga and yoga nidra to set good intentions for the year ahead.

Early Bird discount ends on the 31st October - book here.

Let's keep lean this winter, see you in class!

#GoodVibes x

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Eszter Balint - Power Plates Teacher

25 October 2014


Eszter is a Power Plates teacher, you can book into her classes here.

What is the best time of day to practise/exercise?

Find a time that helps you make your exercise a regular, consistent part of your life. This is more important than the time of day.

What do you recommend to eat before your class? After the class?

Before intense exercise, eat some easy-to-digest carbs (a slice of toast, a banana, or a cup of fruit cocktail washed down with a glass of water) to help provide fuel.

After exercise, protein is a good idea; because it helps your muscles recover and grow. (Hard boiled egg or whey protein shakes)

What do you love about Good Vibes?

The Colours! Orange and Pink Glowing Energy! I’m new to Good Vibes, but I love the warm and friendly welcome from everyone!

What do you teach in class?

I teach a strong foundation based, balanced, well-rounded workout – one that increases energy, improves posture and encourages a healthier lifestyle. In my exercises I incorporate strength, co-ordination, balance, flexibility and stamina with a focus on developing a strong core to get a strong confident posture.

How will I feel after your class?

I will leave you both breathless and inspired. I will challenge you, push you to the limits but afterwards you will thank me, I promise!

Tell us something surprising about yourself...

My other passion in life is Art. My paintings have been shown in numerous group exhibitions in London and Budapest.

Eszter Balint's clients are inspired by her fun, bubbly and passionate approach to training. She is dedicated to making sure that everyone gets the very best out of themselves on every level and that ultimately they really enjoy it. She is a Level 3 Personal trainer and Nutritionist. Eszter Specialises in Power Plate Fitness Training and has worked successfully with numerous Studios around London.

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Navigating change

22 October 2014

The clocks go back


The clocks go back on Sunday, but you might already have noticed a subtle shift in you energies with the darker evenings. We are programmed to rise when it is light and get ready for rest when it's dark, so it’s easy to understand how our FULL ON summer routine needs a little adjustment come the winter months. Do remember that when you can't seem to match or maintain your Summer personal bests.

The Glow Bliss restorative yoga classes are designed to restore, recharge and relax and transition you through the changes that happen in life.

If you haven’t yet tried this class, book in this week and notice how you sleep that evening and whether your mood feels lighter the next day.

Pushing yourself to beyond your capabilities can leave you feeling depleted. The timely Glow Yang and Yin Yoga Workshop to boost your immune system with a deep 30 minute guided meditation on vitality and energy will set you back on track an give you strategies to look after yourself. On Saturday 22nd November at 3pm with Good Vibes Founder Nahid de Belgeonne book in here.

The ability to stay on an even keel no matter what life throws at you are the true gifts of yoga.

Check out the timetabletweet to tell us how you get on.


Glow Ballet and Pilates Sculpt  Saturday 8th November 3pm - 5pm £25

Get ready for the party season with an all over body sculpt workshop. Whatever your level of fitness this Glow Ballet and Pilates workshop will pull you into shape.

In two hours you will perform a sequence of safe and effective fat burning exercises designed to get maximum results in minimum time.

The workshop will work in a way to lengthen and strengthen your muscles, to give you a perky bottom, toned arms, a whittled waist and lean thighs. Party dress, here we come!

Antonia Ptohides' classes at Good Vibes are the business!

Book in here. Members get 20% off, not yet a member? Join us now!


Coming up...

Join us on Friday night 14th November for Hip Hop yoga party with Clare, 7.30pm to 9.30pm - book here

Friday 5pm Pilates at Covent Garden is getting rave reviews have you tried it yet? Book in here.

NEW Sunday Bliss is back with Alison 3.15pm book in.

If you haven't tried a Glow Cycle class, book in this week, especially great for fair weather runners as it'll help to improve your running speed! NEW Saturday 11am & 12pm classes - Book in here.

Don't forget that if you have a 10+ active pass you can bring a friend* to a class for FREE!

All you have to do is to send their details here.

And if your friend signs up to a 6 or 12 month membership we will give you BOTH a Birchbox of beauty goodies for FREE*- make sure that they give us your name on sign up.

Not yet a member? Sign up here.

See you in class!

#GoodVibes x

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Find calm in the chaos

12 October 2014

the feel good studios

One breath at a time

How do we stay on an even keel when the world is so chaotic and alarming? Being paralysed by fear isn’t helpful and ignoring the news isn't always possible.

The answer lies in focussing on the here and now. If you feel overwhelmed with sadness or hopelessness, try this simple breath exercise.

Sit or stand with feet flat on the floor, hip-width apart. Place a hand on the belly and take a few relaxed breaths, feel your belly expand as you inhale and gently draw back in as you exhale.

With your palm on your belly, silently count the length of the inhale and the exhale for a few breaths. Aim to make the inhale and the exhale equal counts.

Once your breaths are equal, increase the length of your exhalation by a count of 1, keep the breath smooth and relaxed. Continue to gradually increase the exhale by 2 seconds. You want to aim for the exhale to be twice as long as the inhale. This needs to feel easy and relaxed so no forcing or pushing beyond your capacity.

Do 6-8 rounds of this and when you are ready to finish, end your practice with 6 relaxed breaths and notice how much calmer you feel.

If you want to train your mind to become emotionally resilient,  we recommend that you cultivate a regular yoga practice. The Foundation is a techniques based class, for beginners and improvers. If you want to undo the stresses of modern living, try the restorative Bliss Yoga classes we have a NEW Sunday class with Alison at 3.15pm.

If you want a flow before you release into the floor, try the delicious Glow Yang and Yin, this class ends with yoga nidra and will work you, release you and leave you in a blissful state of equilibrium.

Check out the timetable here.


Fitzrovia Open Day Tuesday 14th October

Bring a friend into our Fitzrovia studio Open day on TUESDAY 14th October, and they can try a class for FREE*

You can also book your friend in advance by emailing Sarah who will be on hand all day to chat you about the best membership option for you!

If you have never tried a Glow Cycle class before, YOU can have it on the day for FREE, book in here.

Good Vibes Founder Nahid will be there from 4pm onwards manning the reception desk.

Stylish fitness clothing company, Pepper and Mayne will be offering a 20% discount on their new collection.

Free classes are available all day long but join us for bubbles at 4pm onwards – see you in there!

Please do tweet to let your friends know!

*NEW Clients only


Happy Body Bootcamp 23rd - 25th January 2015

We've devised the perfect detox weekend after the excesses of the Christmas and New Year -  a weekend of Pilates and restorative yoga and yoga nidra ( a deep guided meditation) to set up good intentions for the year.

Led by Good Vibes Director and Founder Nahid de Belgeonne and popular Glow Pilates teacher Antonia Ptohides, this Pilates and yoga retreat is a tranquil escape from the overwhelming buzz of everyday life.

We spend very little time listening to what our body needs, which after a long week at work is usually downtime.

This retreat will not only refocus the mind after the busy festive period, but will also rejuvenate and refresh the body readying it for the new-year.

Most people have given up their diets by the end of January, but this boot camp pushes fads to the side and introduces long-term health and well being.

You’ll enjoy delicious alkaline food which is dairy, wheat and sugar free, you’ll come back glowing and full of #GoodVibes. A great kick start to the New Year.

Hurry to book your place! Early bird discount to the 31st October, more info here.

See you in class!

#GoodVibes x

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Glow Ballet and Pilates Sculpt Workshop

10 October 2014


Saturday 8th November 2014 3pm - 5pm £25 BOOK NOW

Get ready for the party season with an all over body sculpt workshop. Whatever your level of fitness this Glow Ballet and Pilates workshop will pull you into shape. In two hours you will perform a sequence of safe and effective fat burning exercises designed to get maximum results in minimum time. Exercises to lengthen and strengthen your muscles, to give you a perky bottom, toned arms, a whittled waist and lean thighs. Party dress,  here we come!

Antonia Ptohides weekly classes at Good Vibes are the business! Her main goals are to strengthen the muscles and correct posture giving adherence to core stability and body awareness. Her classes have an emphasis on spinal and pelvic alignment, will help you to develop a strong centre, and improve coordination and balance.

Members, call 020 7240 6111 or pop in to a studio to receive 20% off all workshops. Not a member yet? Click HERE to see all of our membership options.

Held at our Covent Garden Studio.

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Open Day

8 October 2014


Pop into our Fitzrovia studio Open day on TUESDAY 14th October, bring a business card to claim a FREE class*

You can also book a FREE class on the day by emailing [email protected] , don't forget to bring your business card in just before class. Sarah, our new manager, will be on hand to chat you about the best membership option for YOU.

Good Vibes Founder Nahid will be there from 4pm onwards manning the reception desk and encouraging you to try a Glow Cycle class - read about her cardio journey here.

Pepper and Mayne will be offering a 20% discount on their new collection.

The fun starts at 4pm, join us for bubbles and fresh juices - see you in class!

*NEW Clients only

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