Less than 15 mins

Less than 15 mins

27 Episodes

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Less than 15 mins
  • Grounding Exercise with Grace

    Episode 1

    Bring yourself into the present moment with this 4-minute exercise. You’ll be focusing on your senses as well as how you feel, which can help you to overcome any worries or troubling emotions. Try this exercise daily, as well as whenever you’re feeling anxious, to help you get out of your head an...

  • Chakra Meditation with Zoë

    Episode 2

    Rebalance and restore your energy with this 10-minute chakra meditation. Zoë will take you on a journey from the grounding root chakra all the way up to the intuitive crown chakra, using the breath and visualisations to help you unblock each of your 7 energy centres.

    Prefer to listen to your own...

  • Evening Meditation with Zoë

    Episode 3

    Unwind at the end of the day with this 10-minute evening meditation. After getting comfortable (but not too cosy that you fall asleep), Zoë will guide you through breathwork, mantras and visualisations to help you let go of any worries or tension that may have built up over the day. And...relax!
    ...

  • Morning Boost Meditation with Zoë

    Episode 4

    Kickstart your day with this 10-minute morning boost guided meditation. Once you're settled, Zoë will bring your focus to your breath, as well as visualisations and mantras, to motivate and energise you for the day ahead.

    Prefer to listen to your own playlist? Watch the video without music here:...

  • Rhythmic Breathing with Sophie

    Episode 5

    Find a rate of breathing that’s soothing for you with this 7-minute exercise. Not only does rhythmic breathing promote relaxation, lowering blood pressure and cortisol levels, it also helps you to manage difficult emotions such as stress and anxiety. Start by inhaling deeply for 5 seconds, pausin...

  • Shoulder Mobility with Steve

    Episode 6

    Loosen up your shoulders with this 10-minute mobility session. From shoulder rolls to ‘Ross Gellers’, Steve takes you through some simple movements to mobilise your shoulder joints. The session is split into two halves and in the second half he’ll show you how to progress the exercises further. Y...

  • Spine Mobility with Steve

    Episode 7

    Improve your posture with this 10-minute spine mobility session. You’ll be doing a few different exercises to explore the range of movement in your back, such as lumbar twists and forward folds. The session is split into two halves and in the second half Steve will show you how to progress the ex...

  • Knee Mobility with Steve

    Episode 8

    Relieve any stiffness in your knees with this 10-minute mobility session. From leg extensions to knee raises, Steve will guide you through a series of movements to mobilise your knees. The session is split into two halves and in the second half he’ll show you how to progress the exercises further...

  • Upper Body Mobility with Steve

    Episode 9

    Improve the range of motion in your upper body with this 10-minute session. Make sure you have some clear wall space as you’ll be doing exercises such as wall angels and wall push-ups to mobilise your upper body. The session is split into two halves and in the second half Steve will show you how ...

  • Lower Back Mobility with Steve

    Episode 10

    Release any tension in your lower back with this 10-minute mobility session. From cat-cows to ‘Superman’ exercises, Steve will take you through some easy movements to mobilise your lower back. The session is split into two halves and in the second half he'll show you how to progress the exercises...

  • Hip Mobility with Steve

    Episode 11

    Loosen up your hips with this 10-minute mobility session. Steve takes you through some leg exercises to mobilise your hips, such as hip rotations to leg swings. The session is split into two halves and in the second half he'll show you how to progress the exercises further. You can use a chair fo...

  • Diaphragmatic Breathing with Sophie

    Episode 12

    This 5-minute breathing practice can help reduce stress, anxiety and blood pressure. You’ll learn how to breathe deep, diaphragmatic ‘belly’ breaths, which will allow you to take oxygen into your lungs more efficiently than your day-to-day breaths, which are often shallow, chest breaths.

    Nuffiel...

  • 10-minute Progressive Muscle Relaxation (PMR) with Sophie

    Episode 13

    Ease stress and tension with this 10-minute PMR session. The technique of tensing and relaxing different muscle groups also allows you to notice what it feels like to be relaxed, to help you realise when you're becoming more tense. You'll work your way up from your feet to your face, squeezing an...

  • 15-minute Progressive Muscle Relaxation (PMR) with Sophie

    Episode 14

    Ease stress and tension with this 15-minute PMR session. The technique of tensing and relaxing different muscle groups also allows you to notice what it feels like to be relaxed, to help you realise when you're becoming more tense. You'll work your way up from your feet to your face, squeezing an...

  • Integrating Mindfulness with Sophie

    Episode 15

    Following on from ‘Introduction to Mindfulness’, this 10-minute class focuses how you can weave mindfulness into your day-to-day life. Sophie takes you through a mindful water-drinking exercise, inviting you to notice what’s going on in your inner and outer worlds by engaging your senses. You can...

  • HIIT with Ian #2

    Episode 16

    This 20-minute workout includes 5 rounds of air squats, ice skaters and bear crawls with a minute recovery in each of the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join you again for the cool down.

  • HIIT with Ian #1

    Episode 17

    This high-intensity 15-minute workout has 5 rounds of racer squats, straddles and press-ups into burpees – 40 seconds on, 20 seconds off – with no recovery between the rounds. After a quick warm-up, Ian and the team will take you through the first round, and then it’s over to you before they join...

  • Core Workout with Stephen #2

    Episode 18

    Rotate through bicycle crunches, plank knee drives, V-sit holds and elbow plank rotations – 45 seconds on, 15 seconds off. You’ll be doing 4 rounds in total, with a nice 1-minute rest in between each.

  • Core Workout with Stephen #1

    Episode 19

    Focussing on the core as well as the lower body, this workout is made up of 5 rounds of 3 exercises – 40 seconds on, 20 seconds off.

  • Low-Intensity Core Workout with Stephen

    Episode 20

    Work on your core and lower body with this simple workout made up of 4 rounds of 4 exercises – 30 seconds on, 30 seconds off.

  • Introduction to Mindfulness with Sophie

    Episode 21

    Mindfulness allows us to become more aware of our inner and outer worlds, so that we can better manage our responses, regulate our emotions and experience life more fully. Sophie takes you through a 10-minute mindfulness practice, focusing on each of the senses to bring your attention to the pres...

  • Calm Space with Sophie

    Episode 22

    Calm Space is an exercise which uses calming imagery to activate a soothing physiological response within our minds and bodies. It can help you feel calmer or what some people can describe as ‘more grounded’ It is a practical technique that with practice, can be integrated into any routine to h...

  • Lower Back Pain with Jo

    Episode 23

    Our physiotherapist provides some exercises to relieve lower back pain and keep you mobile. Most of us will experience lower back issues at some point, whether through heavy lifting, or sitting at your desk all day. Jo explains how to perform a cat-cow, superman, bridge, arm opening and seated sp...

  • Workout of the week with Panu #3

    Episode 24

    Can you get through 120 push-ups? First you’ll need to complete a buy in of 10 half burpees and 15 air squats. And if you have to break your push-ups, you’ll have to do the buy in round again before you can carry on. Good luck!