Tag Archives: sleep

Daylight Savings

Introducing….Daylight Savings!

Nope, not a blog post about the clocks changing, but a brand new type of membership we are introducing at Fierce Grace Brixton. For just £69 a month the Daylight Savings membership will give you access to any class starting between 10am and 5pm Monday to Friday. Yes my friend, you heard that right. £69 a month.

Why? We know our neck of the woods here in South London is knee-deep in freelancers, creative types, and people who work nights (Brixton’s nighttime economy is the epitome of booming), as well as parents whose only hope of exercising is when the kids are at school.

And it’s no swizz. The schedule at Fierce Grace Brixton is packed with options. There are at least two classes on weekdays which fall into this time slot; one at 10am and one around lunchtime, so whether you come after you drop the kids off at school, or take a class before starting your afternoon’s work you can really get your moneys worth.

According to Wiki, Winston Churchill argued that daylight savings enlarged “the opportunities for the pursuit of health and happiness among the millions of people who live in this country.”   We’re with Winston.

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Boost your protein with Cake!

FG owner, Katie explains all about her unique Cakes & Shakes event and the benefits of protein high snacks…
Did you know you can bake amazing cakes with protein powder?
Its hard to believe how versatile whole food protein in powder form can be; along with your coconut oil or cocoa nibs, they’ve swiftly become staples of the new-clean eating kitchen cupboard in many families!
The protein powder we choose here at FGB is a vegan, super food made from yellow split pea, cranberry and brown rice protein. It’s clean, it’s pure, it’s gluten free, dairy free, whey free and nut free and there are no artificial sweeteners, colourings and preservatives in there either. We have our fridge stocked with our ready mixed “to go” version – for your ease straight after a class, and there’s also individual 20 grams servings sachets to blend yourself at home.
Whats more, it’s packed with 20 essential vitamins and minerals, it has a full amino acid count – which is rare to find in any plant based or vegan food, making it a delicious nutritious power-packed meal. When made as a smoothie or a cake snack it will carry you through breaks and dips in energy when you need a neat homemade superfood treat.
Why do we need protein? 
In all meals you should aim to balance 20 grams of protein; whether your a vegan, pescetarian or meat eater, along with leafy greens, some of your five a day fruit and vegetables and little whole food carbohydrate –  preferably slow releasing (i.e. brown rice rather than white, sweet potato rather than white potato etc).  In fact, you’ll need this combination even more so after a yoga class or workout, as it’s been proven that 20 grams of easily digestible protein within 1 hour of exercise restores muscle repair and growth, prevents tears and can even illuminate those pesky achy muscles!
What is this power-packed Recipe?
All you need is a couple of eggs, almond or rice milk and some protein powder, plus a sprinkle of your favourite extra, I use cranberries. What I’s like to add is that mostly people use their protein powder for shakes or smoothies, which is a great way to combine with your super greens, berries, flax and nuts (not your husband’s!) to make a great meal after yoga, but sometimes you want something you can bite into, and this is where the protein powder is genius for baking.

Using a large fork mix all of the following ingredients in a medium bowl:

-4 scoops Arbonne Meal Replacement Shake mix (vanilla)
-1 tsp baking powder
-1 tsp vanilla extract
-1 egg
-1/4 cup egg whites
-1/4 cup unsweetened vanilla almond milk

Spray muffin tin with cooking oil spray and pour batter, filling each tin about 3/4 full. Bake at 350 degrees for 20 minutes until golden on top. Yum!

 

On Saturday 10th & Sunday 11th, we join Katie, FG owner and resident protein lover in the studio, sharing recipes, cakes and free samples for you to try and buy all at 20% off this weekend ONLY.

A clean eating role model for us all,  Katie has spent over half her life living gluten and dairy free, discovering many great and varied ways to eat well and this in turn saved her from the diagnosis of a crippling disease, Endometriosis. She is happy to answer questions on a wide range of health spectrum and also including ways to Live Life with Fierce Grace.
RSVP to reserve your cake!

The science behind falling in love

Love is in the air… Love makes the world go round… It drives us to madness, to euphoria, to despair; that crazy little thing called love…

How good do you feel after you sweat it out at hot yoga? Through exercise we release endorphins giving us that post-work-out buzz, dopamine giving us a big dollop of pleasure and serotonin, providing us with a healthy appetite, a restful night’s sleep and a positive outlook. Powerful hey? Well, the science behind love is pretty similar. At Fierce Grace Brixton, we are getting loved up for Valentine’s Day this Sunday. Whether you’re a yogi with a Single-Standing-head-to-knee, some Loved-up Lunges, or a “It’s Complicated” Crow, we’ve done a little digging into the science behind love.

Research has shown there are three stages of falling in love, all with a varying hormonal response.

Stage 1: LUST
Psychologists have suggested it takes us anywhere between 90 seconds and 4 minutes to detect “fancy-ability” in someone, 55% of which is from their body language. The things we find attractive in a partner can be the result of a “love map” – things instilled in us from childhood about what we do or do not want in a partner. Furthermore, it has also been suggested we all belong to certain “chemical families”; and instinctively choose partners who balance and complement our own bodily hormone levels. Or maybe they just have a nice smile?

At this stage, the hormones oestrogen and testosterone play a key role; testosterone is not only confined to men, indeed it makes for some hot-bloodied females out there!

Stage 2: ATTRACTION

Cue the love-struck Stage 2! Example A: Take Shakespeare’s tragic hero Romeo: “Did my heart love till now? Forswear it, sight! For I ne’er saw true beauty till this night” Classic Stage 2.

A whole range of hormones and neurotransmitters called ‘monoamines’ flood the bloodstream. Those giddy butterflies… the teenage giggles… staring into space at your desk fawning over your new love then boring your friends with it over dinner… Yikes. The increased levels of serotonin in the blood stream render us with temporary insanity!

Dopamine, created in the brain, secreted by the adrenal glands, affects our organs and our senses, influencing our mood and emotions with big highs and lows. And, oh, our sweat glands: those clammy palms you get around your new love-interest whilst you’re trying to be totally cool, calm and collected? Blame science. Love is quite literally a drug; nicotine and Class A’s scientifically have the same effect on the brain!

Also enhancing the release of testosterone, our sexual desires are ignited and we more aggressively and passionately pursue our beloved.

The neurotransmitters norepinephine and PEA act as a stimulant. In our alert state, we begin to notice all those ‘small things’ that make us fall in love. The brain actually starts to re-wire itself through the central nervous system, creating a rewards-type reaction when we are with our loved one.

Stage 3: ATTACHMENT:
Here, two more hormones that come into play. Oxytocin, is the hormonal creator of strong bonds. It is secreted into the bloodstream by mothers during childbirth. It is also secreted along with vasopressin to strengthen our feelings towards our partner, released in its greatest form after ‘mating’. What a wonderful place the body is.

Science aside, this Sunday we will be celebrating the theme of love with our fabulous Partner Stretching class, taught by senior teacher Nina Rashid. Nina will guide you through some partner stretches and balances that may have you falling out of postures, but certainly more in love… Maybe you want to gaze into each other’s eyes, maybe you want to giggle along with a friend or maybe you want to come along solo to soak up the FGB love, come along and live and love life with Fierce Grace. And enjoy strawberries and fizz afterwards. Win win. Book here.

Wild Class

Fierce Grace presents WILD, a new, multi-system, cardio yoga workout unlike any other, designed by Michele Pernetta, one of the UK’s top yoga-fitness gurus. Few classes bridge the gap between conventional gym workouts and yoga, but WILD, a weightless gym, manages to fire up the body with the strengthening benefits of weight training, non-stop movement of cardio and the muscle lengthening and alignment of yoga, all in a dynamic one hour class.

Based on a unique structure of modern/ancient exercises from Martial Arts, Kundalini Yoga, Ballet Conditioning, Qi Gong, Physiotherapy, resistance stretching, HIIT and Super Slow along with strength conditioning. Simple functional movements allow the body to make it’s own micro adjustments to loosen, tone and integrate safely.

Experience WILD at one of our upcoming FREE taster classes:

  • City – 5PM Wednesday, 14 October with Gwen* – BOOK
  • City – 7PM Wednesday, 14 October with Michele Pernetta* – FULLY BOOKED
  • West – 6PM Thursday, 15 October with Michele Pernetta* – FULLY BOOKED
  • Primrose Hill – 6:45PM 21 October with Gwen* – FULLY BOOKED
  • Brixton – 2-3pm 31 October. BOOK
  • Taster session are FREE but they must be pre-booked.

After this initial taster session, FG Brixton will be scheduling  a WILD class every Saturday in November at 2-3pm. Like our other classes, Wild will be included in your FG package. So there’s no reason not to come along! As ever, we welcome feedback from our classes and hope you enjoy the challenge.

WILD was specifically designed by Michele Pernetta to bring cardio fitness and build stamina, core power and strength, along with yogic breathing to help oxygenate the entire body and purify and balance the nervous system.

Michele explains “I wanted to develop a class that targeted strength, oxygenation and stamina, while remaining in the arena of yoga wisdom. Many cardio activities can wear out the joints. This new, dynamic class speeds up the development of building long lean muscle, core stability, cardio fitness and helps prepare the body for every expression, whether it be yoga, the gym, sports or just living a fun, active life”.

WILD is a new approach to improve your general overall fitness, help build strength, stamina, mobility and burn serious calories, whilst sculpting every inch of your body. It is nothing short of transformational. We can vouch for the positive effects it can have on muscle tone, overall fitness, vitality, flexibility, injury prevention AND skin.

Suitable for all levels, except the lazy…

WILD classes launch at City, West, Hothouse and Primrose Hill on 2 November. The schedule will be announced shortly.

*Please note WILD will be replacing the classes regularly scheduled at the above times. At Fierce Grace City the 5PM class on 21 Oct will be switched to a Fierce Grace class (hot) and the 15 Oct 20:30 class at Primrose Hill will be switched to a Fierce Grace (Hot) class to accommodate anyone that may not wish to attend a WILD tasters.

Sleep well in Autumn

Sleep like a Happy Baby

Getting in your 8 hours sleep can sometimes be tough, given that we’re often out late/up early, up checking emails, eBay bids (is that just me?) or social media until pretty late on. I’m a believer that it’s the quality of sleep that is important and not necessary how many hours you get; we all know that 8 is the magic number, but on those nights when it’s just not possible, setting yourself up for a deep sleep is the best thing we can do. Here are some ideas how…

Naturally, regular excise helps us to chill out at night, exercise is a beneficial stressor to the body. The brain compensates for the physical stress by increasing the amount of time you spend in deep sleep and sometimes there’s nothing better than literally falling into bed after a great FG class and sleeping like a happy baby.

Another of my favourites is Lavender essential oil on your pillow; there’s something really comforting and calming about the smell, which you can also dab a small amount of onto your wrists and temples can help warm up the scent in those pre-sleeping hours. 

Eliminate screen usage 1 hour before hitting the hay. The light from your phone sends signals your brain that it’s time to be awake and makes falling asleep ever harder, yes, even when you’re watching hilarious Youtube clips.

Try out a progressive muscle relaxation, focusing on each section of the body individually: face, shoulders and arms, chest and abs, back, hips and butt, legs and feet. Tense each of these areas (starting with the face, ending with the feet), then slowly release the tensed muscles until your entire body is completely relaxed.

Also, Yoga Nidrathe sleeping yoga, can help to relax the body and mind with great results. We’re running a few more classes in this on Sunday 11th October, 8th November and 13th December with Nina Rashid. A great exercise for sleeping, recommended by Nina herself, is the 4-7-8 breathing sequence:

Breathe in for 4 seconds
Hold breath for 7 seconds
Slowly breathe out for 8 seconds…. And sleep!

Night all.

Yoga Nidra Fierce Grace Brixton

Yoga Nidra: the sleeping yoga

Yoga Nidra is an ancient yoga practice, a systematic form of guided relaxation. It is also called yoga sleep but it is actually a state between sleeping and waking. It restores our body, senses and mind to their natural function. Regular practitioners say it often brings immediate physical benefits, even after the first class. It helps to reduce stress, improve sleep, lower blood pressure and it has the potential to heal psychological wounds.

In a typical Yoga Nidra session, Nina will guide you through several stages, setting intention, Sankalpa, then you learn to focus your awareness on your breath, bodily sensations, emotions and thoughts. Going on a gentle journey through your body and mind, allowing you to reach the most profound level of relaxation possible. It is a very simple practice, asking you to let go and surrender.

Yoga Nidra after the 3.30pm Classic class is a fabulous way to cool down, relax and let go. The strong Yang postures in the Classic class need a calming counterbalance, and what better than an hour of yoga Nidra! It is also a nice way to prepare yourself for a calming Deep core class at 7pm, taught by Nina, deep relaxation will energise and calm the mind, focusing more and letting your body go deeper into the postures. The benefits of Yoga Nidra are cumulative, the more you do it, the more you benefit.

Nina has been practicing and teaching yoga since 1998. Nidra has always been a soothing balance to the different styles she teaches and practices and is very keen to to broaden and deepen understanding and experience of Yoga Nidra in its totality, join her on a on the second Sunday every month on the transforming, healing and awakening practice of Yoga Nidra. Don’t forget your eye masks, cushions and blankets!

“I liked learning about the connectedness of my body, the atmosphere and Nina’s instruction.”

“It had a massive impact on me.”

“I feel completely relaxed and instead of trying to block everything out I have embraced thinking about the things I need to.”

“Nina is a superb teacher – she did an excellent job of leading us through the process.  I achieved a state of deep relaxation – I’d love to do it again.”

Sunday 5.30-6.30pm on: 13th September, 11th October, 8th November and 13th December

£12.50 per class or £40 for all four

nina