5 ways to be mindful everyday

27 March 2014


Mindfulness is the gentle effort required to be fully present with your experience. If that sounds a little daunting, here are 5 easy ways to be mindful in your everyday life.

1. Do one thing at a time, multi-tasking is for adrenaline addicts. Give your brain the space to do one thing well and give the task the respect that it deserves.

2. Have meaningful interactions. Pay attention to the person talking to you. Don't text, instragram, facebook, googleglass or tweet. Listen fully and engage. You will both walk away richer from the experience.

3. Be in nature at least once a day. It is good to focus on something bigger than us and our problems. Take a stroll, smell the change in seasons, be glad to be alive.

4. Be grateful for one thing everyday. You've got food on your plate? Lucky you! 842 million people in the world do not have enough to eat. Be grateful for the things you take for granted. Close your eyes and say a little thank you  for your meal every time you sit down to eat.

5. Focus on the air you breath. Close your eyes, take a steady inhale through the nostrils and then a steady exhale through the nostrils - this counts as one round. Repeat this for 10 rounds. Slowly open your eyes and notice that your mind feels more balanced and still.

Try Glow Yoga to cultivate a more conscious approach to life. Or try one of the Good Vibes specialist workshops to take you a little deeper.


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Zofia Hennelly - Glow Yoga Teacher

25 March 2014


Zofia is a Glow Yoga teacher, you can book into her classes here.

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

Usually people have their own rhythms in terms of when they feel more awake/lively to practice - I am more of an afternoon type exerciser though early morning yoga is a fabulous way to kick start the body and set you up for the day in terms of awakening the mind and building physical strength and flexibility to counteract any building stresses of the day. You can learn to stave off stress and sail through difficult times with a regular morning practice.

Afternoon practice is fantastic to keep you going through the day and set you up for anything that you may need to focus on later on in the day and evening practice is great to shrug off anything that may have built up during the day - mentally, emotionally and physically.

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

Before class I'll have something light but nutritious (bananas and avocados are great) and easily digestable about 2 hours before - if I teach in the morning usually just a cup of tea - those starts are early!

After class depending on time of day something more substantial - feta, spinach and mushroom omelette after morning class or light protein and carbs and lots of veg after lunch or evening classes.

What do you love about Good Vibes?

Good Vibes is the friendliest studio in town  - all of the teachers and staff are so welcoming and accessible. Clients are fantastic and make teaching here a wonderful experience. The studios are wonderful spaces to find an hour of you time on the oasis of your mat.

What do you teach in class?

I teach vinyasa flow yoga and love to teach fun and creative, but also challenging classes which allow clients to find their own movement potential. I like to bring in elements of my dance background into my sequencing so that sometimes you will be able to find yourself moving in surprising but delicious ways. I love to see clients develop their practice to new levels and discover new connections in terms of their physical and mental awareness.

How will I feel after your class?

In a word: AMAZING. Yoga has the magic abilities to transform . If you've had a bad day, getting on your mat is one way to turn all of that around - even if you don't feel like it - usually at the end of a practice you will float away feeling blissful and at the very least better able to deal whatever may be going on - if you feel good physically everything else feels a bit easier.

Tell us something surprising about yourself…

I lived in Florida for 4 years as a dancer with the Sarasota Ballet of Florida. As a sunshine lover it was an amazing place to live and work fulfilling my dream career.

I've got two cats who love to do yoga with me - they've perfected leg over the shoulder pose - me not so much!

Zofia Hennelly began practicing yoga after injury curtailed her professional ballet career fifteen years ago. The profound impact of the practice led her to complete her teacher training with Yoga Campus in 2008. Her class emphasis is on working with correct alignment principles to build strength and physical awareness, enabling a profound energetic connection to the body. Classes are structured so that each budding or life-long yogi will develop and expand upon their own technique, finding balance and calm in the present moment, in a graceful and grounded way.

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Reclaim your lunchtime

22 March 2014


Stepping away from your desk at lunchtime will reduce stress, boost your mood as well as help you to gain a sense of perspective on your work load.

Exercising at lunchtime will improve your productivity in the afternoon as it increases the flow of blood and oxygen levels in the brain which improves your cognitive abilities. So much better than the sugar high and fast slump of a chocolate hobnob.

Exercising at lunchtime will help you to reduce your stress levels by increasing serotonin, a neurotransmitter which stabilises mood to relieve depression, irritability, impulsivity, aggression, disordered eating and sleeping problems.

Exercising at lunchtime also releases endorphins. Endorphins trigger a positive and energising outlook on life. All the more needed if your to-do list never ends.

If that all the above doesn’t convince you, then how about this? Sitting down for long periods has been linked to increased risk of premature death. In an Australian study of 200,000 people aged 45 years or over, the results showed an increase of 40% over three years if they sat for more than 11 hours a day.

It really is time to get a lunchtime exercise habit and here’s how:

Book into a class and stick to it, book it out in your calendar so that no meetings can be sneaked in.

Make sure that everyone knows you are available accept at these times. Keep your gym gear at the office to be ready to go.  Here’s Susan telling us how she fits her classes in.

A few different options to suit your mood:

25 minutes: Power Plate classes are interval based training which means you will get the most out of the speedy 25 minutes classes.

30 minutes: Glow Cycle is an interval training based 30 minute class designed to get great results with minimal stress on the body.

50 minutes: Glow Yoga will calm the mind as well as release your body out of its habitual patterning. Glow Pilates is good for balancing your body by strengthening and lengthening to hold it effortlessly. Glow Ballet Tone will sculpting your whole body giving you visible results in a few classes.

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Richard Smikle - Glow Cycle and Power Plates Teacher

18 March 2014



Richard is a Glow Cycle and Power Plates teacher, you can book into his classes here.

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

Anytime, any day!

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

Before - something light, fruit protein bar etc.

After - anything healthy light and full of protein. Lots of water to rehydrate.

What do you love about Good Vibes?

The attention to detail plus the enthusiasm.

What do you teach in class?

Good technique.

How will I feel after your class?

Energised and worked out.

Tell us something surprising about yourself…

I love marmite!

Richard Smikle would like to welcome you to his power plate and glow cycle classes.. He comes from a professional dancer background and is hard working and intense but fun at the same time! If you want a challenge and push yourself that extra mile Richard will steer you in the right direction!

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Chloe Hammond - Glow Cycle Teacher

17 March 2014


Chloe is a Glow Cycle teacher, you can book into her classes here.

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

I believe exercise is best done first thing in the morning, as it kick starts your metabolism and keeps it elevated for hours after. It also sets you off to a healthy mindset and makes you want to eat better food for the rest of the day.

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

Before a cycle class, as long as you have had a healthy substantial enough breakfast or lunch, I would have a banana or a handful of nuts (almonds/cashew) or a similar snack for a little energy, try not to eat too close to the class. After you train try to eat something healthy like fish or a protein shake if it’s easier/quick. Do this as close to finishing your workout as you can as that's when your body is restoring and repairing itself.

What do you love about Good Vibes?

Good vibes to me is a really great place to teach as everyone is there because they want to be. I like the fact it is just a class only gym as it focuses much more on the members and that personal touch of getting to know exactly what people are wanting in their workouts.

What do you teach in class?

When I teach my cycle class I try to cover all aspects of training from long climbs to short sharps sprints to try and make it fun and challenging for everyone at each level. I like to make my class have a variety in music to work with the route we are taking.

How will I feel after your class?

After my class you should be feeling energised and all set for the rest of your day, those of you taking part in the double spin on a Monday evening you should expect to get a great night sleep from working yourself hard after a long session as you make sure you eat protein and not to many carbs after especially those which are sugars.

Tell us something surprising about yourself…

I have completed a full ironman which is both physically and mentally challenging!!! You too can achieve such things if you set yourself a goal to be reached. Test yourself!!!! Do it today and mark it down, once it's done, tick it off .

Chloe Hammond is a freelance personal trainer who covers all aspects of training! She has been an indoor cycle instructor for over 12 years and competes in endurance events from triathlons right up to an ironman. She will definitely put you through your paces, whilst keeping things fun and enjoyable so that you keep coming back for more. Chloe likes to play a good mixture of music to try and please everyone and as long as everyone’s working hard, she is always open for requests of course!

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Anti-age your workouts

16 March 2014


We need a little paradigm shift in our attitude towards ageing, how do you stay happy in your skin and over a lifetime? You won't be surprised to learn that a long term approach is what we recommend.

If your fitness regime is causing you stress, here are the #Goodvibes way to anti age your workouts:

Move a lot – don’t just do it in class or your more formal exercise appointments, move every hour at the very least. It will keep your systems hydrated, which is key to keeping youthful. Take a few shoulder rolls, raise your arms to reach for the sky. Roll your eyeballs clockwise and then anti clockwise at least every 15 minutes if you work at a PC all day. Keep your juices flowing!

Move in multiple planes to hydrate the connective tissue and keep it supple – if you only run or do the same sport you will get the same body – book into a Glow Yoga class to adopt a more elastic approach to your fitness and improve your flexibility and your mobility.

Alternate your running days - running can cause loss of elasticity in the skin - intersperse running with low impact but high results indoor cycling, book in a Glow Cycle class for a low impact cardio workout.

Balance your body - our habitual patterns might lead to overworking some muscles and underworking others.  Glow Pilates lengthens as it strengthens the muscles creating a balanced body. Book in. 

Keep your workouts short and focussed - pushing yourself too hard for too long leads to excess cortisol levels which can contribute to chronic disease. Over exercise can increase the risk of repetitive injuries and a weakened immune system. Book into a short 25min Power Plate class where you adopt an interval training approach. Clients have reported a drop in dress size and a toned body in just one month.

Learn to relax - living in a state of fear and flight is ageing for our systems so learning to relax is an important part of our anti-ageing armoury. The weekly restorative Bliss Yoga class will release tensions. The Yang and Yin with yoga nidra at the end  is good for busy minds who need the action before the relaxation. Or book in the Cultivate a home meditation practice with Clive on Sunday 6th April.

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Cheeky Yoga

10 March 2014

Complimentary classes all day on Thursday 20th March

new to yoga

Our lovely friends at Lulu Lemon UK we are offering free Glow Yoga classes all day at the Covent Garden studio - all you have to do to bagsy a class is to sign in here.

The online bookings will be turned off for the day and we can only reserve a few places for our members, please book as soon as with reception. It will be a yoga only from 7.30am right through to the end of the day.

See you in class and do tweet to let your friends know.

Good Vibes x

PS our Far infra red classes are not suitable for pregnancy

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Izabela Ruprik - Glow Cycle Teacher

9 March 2014


Izabela is a Glow Cycle teacher, you can book into her classes here.

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

For me it's the evening - no rush to go to work, you can have a great workout and spend enough time stretching properly.

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

Before my class, ideally nothing for at least 2 hours.

After the class I would go with a home made smoothie: 1 banana, 2 kiwis, soya milk and a scoop of protein powder to help muscle recovery, or a homemade protein bar (I can provide a recipe!).

What do you love about Good Vibes?

The chilled atmosphere, friendly people and proper screening of the instructors before they are taken on.

What do you teach in class?

I teach indoor cycling and my classes have both fast sprints and long, demanding climbs in them. We also do endurance race pace runs when you have to really dig deep and find your own motivation within yourself to ensure you push your limits. Cycling is not an easy sport, if you really challenge yourself each time you come to the class it's not going to be pleasant, your legs are going to burn, you will be out of breath and sweating like mad but it gives great results. As long as you are honest with yourself and really push yourself.

How will I feel after your class?

You will feel a great sense of achievement having completed a challenging ride. The endorphins will go through the roof and you will definitely need a shower.

Tell us something surprising about yourself...

I love Afro Cuban salsa and was one of the performers during the opening and closing ceremonies for the London 2012 Paralympics.

Izabela Ruprik has been teaching for over a year now across London. She loves teaching indoor cycling, her classes are fun but challenging and she plays an eclectic mix of music from Stevie Wonder to techno, as the music has to carry you through a demanding class. Izabela trained with with Keiser, WattBike, Velocity and ICA. She doesn't do tricks when she teaches as you don't need them to build an interesting routine. Her rides are well thought through with a strong focus on technique and alignment.

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Neil Troutman - Glow Cycle Teacher

7 March 2014

NeilTroutmanNeil is a Glow Cycle teacher, you can book into his classes here.

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

Whenever you have time to exercise is the best time, but it is important that you make time! The key to success in any fitness program is consistency. Fit exercise into your life so you can stick to it and you'll always be successful.

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

Deciding what to eat before exercise is all about the understanding of what exercise you are about to perform. For high energy classes, a couple of hours before your class grab some fruit and hydrate, but please make sure you eat something to give you fuel.

After a high energy class it is important to re-hydrate and refuel your body with a nutritious healthy meal. Allowing your body to heal and repair so you feel awesome the next days.

What do you love about Good Vibes?

Good Vibes makes sure that it provides the best instructors, knowing they have the knowledge and skill set to help it's members reach and sustain their goals and objectives in a purposeful but friendly manner.

What do you teach in class?

In my class we will always go on a journey, to train with intent and to always succeed. Whether in a steady aerobic state or discovering how hard we can really push ourselves. The ride fits in around a diverse blend of music from the latest electric dance music to good old disco. I like to call my style of teaching Real Fun.

How will I feel after your class?

At the end of my class you should feel a sense of achievement. You should walk out giving yourself a pat on the back feeling fitter and stronger. We will train with a purpose and as a team the class will  help you achieve what you came to GoodVibes for.

Tell us something surprising about yourself…

Whilst most people like to relax on holiday you can find me adventuring around the globe. So whether it is trekking in the Amazon or the Borneo Rainforest or Mountain biking in Iceland I'm always looking forward to another adventure in this rollercoaster we call life.

Neil Troutman is a keen cyclist and has been teaching indoor cycling for 18 years, with over 7000 hours of teaching and 5 indoor cycling certifications under his belt. In the past he has worked as a personal trainer and health club manager, but now focuses on training personal trainers and fitness professionals. in 2012 Neil created his own indoor cycling certification (Velocity Indoor Cycling Program) and is a Global Master trainer for Lebert Fitness.

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