How to Eat Healthy While Traveling

by: Samantha Rosario 

Eating healthy seems more manageable when you follow your every-day routine, right? Although making healthy food choices when on vacation or traveling for work-related reasons, might be difficult, it’s not impossible. There are many ways to create a balance and make the right decisions. Maintaining healthy habits while traveling will help you enjoy your leisure time, plus you won’t be bloated or tired when you return. Check out these practical tips:

1.    Preparation is vital

When traveling by plane, you are likely to be tired by the time you board. Besides, dragging your luggage around the airport terminal isn’t that easy. If you try looking for something nutritious and satisfying, all you end up finding are overpriced fries and burgers. Finding healthy food inside the airport or plane is not an easy feat. That is why you should consider packing your snacks. For instance, you can pack:

·       Dried fruits

·       Rice cakes

·       Nut mix

·       Fresh fruit

Make sure to check with the attendants as passengers are not allowed to bring their food on some flights.

2.    Healthy eating starts where you stop

When traveling by road, note that whether you eat healthily or not will be determined by the stops you make. If you keep stopping at a fast food joint, your food choices will be limited and unhealthy. You could also choose to stop at a grocery store. Here, you will find an array of healthy food choices, such as nuts, vegetables, and fruits. You may also stop at a supermarket that has a salad bar, where you can quickly reduce your junk-food temptations.

3.    Keep off the “feel bad foods”

Everyone has those moments where they crave an unhealthy snack. The moment you succumb to the temptation and eat the bite, it leaves you feeling depleted or sick. When on the road, you need to keep off foods that leave you with an awful mood after you eat them. Foods in this category include deep-fried foods, sugary snacks, partially hydrogenated junk, nonfat desserts, and excess alcohol.

4.    Three a day!

Breakfast, lunch, and dinner: this should be your routine. Make sure you stick to square meals even when you are traveling. Most travelers like skipping lunch so that they have a buffet in the evening. If you want to stay lean or cut some weight when moving, do not skip meals! There are also a few options to try if you want to shed some pounds when traveling.

5.    Talk to the locals

Ask around and make friends with the natives. When most people travel, they barely set foot outside the hotel bar. There are many healthy options out there, which you can only explore if you liaise with the locals. Most healthy food restaurants are affordable and are hardly ever on Yelp or Google. People are happy to recommend nice places, but make sure you ask a credible person, such as the hotel workers.

6.    Limit your snack portions

Bites can make or break your travel experience in a jiffy. The ideal snack ought to include a fruit, vegetable, whole grain or lean protein. Remember that snacks shouldn’t make full meals and must never exceed 200 calories. Keep off processed foods like baked goods, candy, and chips. Plain Greek yogurt, dried fruits, and sliced veggies are ideal options.

7.    Stick to low-sugar, nonalcoholic beverages

Staying hydrated when traveling is crucial. However, you shouldn’t go for the high sugar options as these will only derail you from achieving your diet goals. Opt for unsweetened tea and coffee. Sometimes the anxiety of traveling might prompt you to take a few cocktails, but avoid alcohol at all costs. It can disrupt your appetite signals and dehydrate you, making you eat food even when you aren’t hungry.

8.    Water is life

As cliché as this might sound, your body requires water for almost all its functions. If you do not take enough water, there won’t be enough of it to flush your body of toxins, help you eat less and keep your skin fresh. Water will also help you to prevent travel lag, junk-food cravings and symptoms of overexposure to the sun or heat. 

9.    Avoid breaking the cycle

It can be difficult since temptation is all over the place. Fast foods have become more common over the years, and resisting the urge only gets worse when you travel. Sometimes the hotel will be closed, and you’ll be thinking, “Fries cannot be as hard if I take them today only.” however, that one-time can have an impact on your diet plan and mess you up. That is why you should always have a wholesome backup snack that you can eat to replace meals. Note that you should do this only under unavoidable circumstances and you shouldn’t make it a routine.  

As you can see, eating healthy while traveling is achievable. Remember to be set for success by proper preparation and choosing your goals before leaving the house. Also, sample the local cuisine of where you are headed; you might find some fresh cooking ideas and spices.  

(MDR) BRIDE TRIBE: JESSIE WALDBERG

Bride-to-Be, Jessie Waldberg, at Playa Vista Studio (MDR)

Memorial Day marks the beginning of summer, which means wedding season has officially begun! After our own fearless leader Lisa Hirsch (now Solomon) got married this spring, we realized just how many women were interested in getting in shape for their wedding. We hear countless stories from brides-to-be who come into the studio in preparation for their big day, so we thought we’d give you a glimpse into the life of one of our inspiring clients, Jessie Waldberg.

Jessie is one of those women who makes balancing a demanding career and a healthy lifestyle look effortless. She works as an RN and has constantly struggled with lower-back pain issues caused from her strenuous career of working with patients day in and day out. When she found The Studio (MDR), she realized it was the workout she was looking for. Her chronic back pain had limited the workouts she could participate in, but with (MDR) she found a workout that strengthened her core without putting pressure on her back.

Jessie has been a member since October 2015 and was hooked after taking her first class. Originally, she went to both the East and West (MDR) locations but when she and her hubby-to-be, Emil, moved to Playa Del Rey, she began attending classes at the Playa Vista location as well. Now she regularly attends classes at all locations.

While catching up with her, we got the lowdown how she’s getting in shape for her wedding (she swears The Studio (MDR) has been a huge part of getting her in pre-wedding shape). She dished details on how he proposed, her bachelorette party, her diet, and how she has stayed active!  

Q: How did you and your fiancé, Emil, meet?

A: Very cliché, but we actually met online. I found out that we had mutual friends, and my older brother actually knew him in college. Also, we found during our first date that we actually went to kindergarten together. Small world, but we instantly hit it off after meeting and have inseparable since.

Q: Tell us how your hubby-to-be popped the question!

A: We were on a trip to Israel for his best friend’s wedding. Our two-week trip to Europe included Budapest, Prague, and Israel. It was magical! On the last day of the trip, he popped the question, and the rest is history.

Q: Tell us about your bachelorette party!

A: I went on a trip in May with my best girlfriends to Palm Springs. It was themed “Jessie’s Last Flamingle,” and we had so much fun hanging by the pool at the Ace Hotel one day and at our private house the other days. It was Cinco De Mayo weekend so Palm Springs was very rowdy. We even ended up at a strip club one night—it was hilarious!

Jessie at her bachelorette in Palm Springs, CA.

Q: Where are you heading for your honeymoon?

A: We are heading to Bora Bora (also where The Studio’s Lisa is going!), which I am excited about! I wanted to look and feel good at my wedding and honeymoon, so the “look it* feel it*live it®” really does play into my life. I want to look and feel good, and this workout makes me feel that way.

Q: What do you do to keep in shape?

A: Working out consistently has been a huge part of what has helped me stay in shape. I have a busy schedule and long 12-hour shifts at the hospital when I work, but on my days off, I make sure I go to The Studio (MDR). I plan and schedule classes and don’t give myself excuses to not attend. I make sure I show up, because I know if I don’t I won’t have a chance to make up for it due to my busy schedule. I also eat very healthy which helps me keep on track. And I give myself rest days so as not push myself. The recovery days are important!

Jessie & her fiancé Emil Shour on vacation

Q: Why did you choose to use The Studio (MDR) for your workout before your wedding?

A: Besides allowing me to build my core without further straining my back, I love that (MDR) targets areas such as my abs, arms, and booty so that I look good in my wedding dress. Since starting, I’ve seen results in gaining long, lean muscle (which was something I wanted) and getting more toned in all the areas mentioned. It's always a challenge, and I always leave feeling stronger. The music is great, and the teachers are super encouraging.

Q: Do you have any favorite moves?

A: I love moon walker and bear. I also love the lunge series because it targets the muscles in the lower body like hamstrings, quads, hip flexors, and calves. Bear always leaves my abs sore, which is an area I previously avoided when I worked out alone. At (MDR), the classes are structured to target many areas, not just one area. I love that about the classes.

Q: Can you tell us a little bit about your diet and what you eat or what diet restrictions you stick to?

A: I have a very sensitive stomach so dairy is completely out. I focus on eating a diet that consists of lean protein (chicken and fish) and a ton of veggies.  I limit the amount of carbs and sweets I eat as well. I think it is super important to treat yourself but not all the time—for me, a guilty indulgence is coconut ice cream.

Q: We love that you realize it’s important to treat yourself once in a while. What is the most important thing you do to stick to a healthy diet?

A: I always bring food to work. This allows me to stay on track with my healthy diet and helps me stay away from unhealthy foods. I usually pack lunch salads with protein like chicken or tuna and lots of sweet potatoes. I love sweet potatoes!

Jessie and Emil’s wedding will be held in Malibu, June 2017. We are so happy for our (MDR) Bride Tribe babe and wish her and Emil a lifetime of happiness and love. She is an inspiration to women who want to get in shape before their wedding and who love Lagree! Thanks for sharing your story and tips with us, Jessie! <3

Do’s & Don’ts of Athleisure Makeup

It’s no secret that athleisure has blown up in the past few years, with LA at its epicenter. It’s not at all uncommon to see girls seamlessly transition from brunch to The Studio (MDR), all without an outfit change.

The newest trend should come as no surprise — athleisure makeup.
You heard right: makeup.

We know, for years, everyone from your mother to your aesthetician has been telling you that wearing makeup to the gym is a big don’t and could lead to acne.
So has wearing makeup to the gym finally become a do?

Let’s break it down.

What exactly is athleisure makeup?

Athleisure makeup focuses on adding natural coverage and definition without clogging your pores. These new lines of makeup, skin care, and other body products are specifically made to control sweat and be lightweight, breathable, and long-wearing.

And like athleisure clothing— it’s also great for rest days where you’re hitting Netflix instead of the gym.

So, is athleisure makeup really safe to wear to workouts?
Here’s where the jury’s out. When it comes to your face, the safest bets are mineral-based powders, which are naturally non-comedogenic (non-pore clogging). Even so, mixing with sweat could still lead to clogged pores after a bout of intense cardio. The main takeaway here is that if you’re going to wear makeup to the gym, to choose something that’s light and oil-free—like a non-comedogenic tinted primer or a water-resistant tinted moisturizer with SPF. Confession - we’re obsessed with this Laura Mercier moisturizer that has clean ingredients and a little bit of illuminator to give your skin a healthy glow.

 The good news: when it comes to eye makeup and lip color, you’re set. There are fewer pores in these areas, leading to a lower likelihood of acne.

Another great find is Tarte’s new athleisure makeup line which includes items like Lifted Sweatproof Mascara, a new, lightweight mascara meant to offer a natural look and lift that persists through even your sweatiest class.   

And we can’t forget to mention Arrow’s BOOST Color Enhancing Lip Balm ($14), which was actually the best-selling product on Birchbox last year. As an added bonus, all of the products in the Arrow line are paraben-free, vegan, and cruelty-free.

Interested in more athleisure makeup options? Refinery29 has a great slideshow featuring their top picks that you can check out here.

We’d love to know what your athleisure beauty routine is and what’s working best for you. Tag us on Instagram @thestudiomdr to join the conversation and of course, share your fave products!

(MDR) Bride Tribe: Lisa Talks Wedding Prep

Our Founder and CEO of The Studio (MDR), the one and only Lisa Hirsch, is getting married this weekend! In addition to wishing her a world of happiness, inquiring minds want to know: What’s life been like leading up to the big day, and what have you done to look and feel your best? Here’s what Lisa has to say…   

Q: What was your diet + exercise routine like before you started wedding prep?

A: I’d take classes at The Studio (MDR) 3 times a week, and I would typically throw in a spin class at YAS twice a week. If I didn’t spin, I’d do some cardio at Spectrum in the early mornings with my fiancé, Andy.

Q: How has your diet + exercise routine changed since you started preparing for your wedding?
 
A: Well, I should preface this by saying it has definitely been an interesting time to prepare for my wedding because I have a lower-back injury that I have been working through. So, the limitations of that—both mentally and physically—have been intense! I’m someone who is normally quite strong and dedicated to an exercise routine, so learning how to really listen to my body and back off when my pain is “talking” to me has felt rather stifling at times.
 
Because of these limitations on my workouts over the past three months, I’ve had to focus a lot on my mental preparation for the wedding—which has been a blessing in disguise! As anyone who’s ever planned a wedding knows, getting all of the details organized is seriously stressful! Learning how to control my stress (and I’ll admit it—my frustration at times!) and channel it into something beneficial is work that’ll benefit me long after Andy and I say “I do.”
 
Despite my injury, I’ve continued to work out at The Studio 3 to 4 times a week (I added an extra day), but now I modify many of the moves due to my injury. I am very cautious because I obviously don’t want to make my injury worse. All of our trainers have been amazing, helping me make modifications so that I stay safe but still get a good workout.
 
I am also lucky in that I received a Peloton bike for Hanukkah this year. So, I spin in the comfort of my own home a couple days a week. It saves a ton of time—and also truly feels as if I am actually in a class!
 
I also practice yoga—though it’s a more “mental” yoga these days, because I can’t curve my back into certain postures due to my back pain. Once a week, I practice with one of my clients who is a fabulous teacher, Rachelle Tratt (she teaches at Yoga Collective in Venice). She also guides me in meditation, which I’ve found super-helpful in the stressful times leading up to the big day.
 
As for my diet, I’ve been extremely lucky to work with my good friend, Chef Kelly Boyer, who is the CEO and founder of PALETA.  I order her meal delivery service daily to make sure that I eat enough before the wedding. As a bride-to-be, I want to look and feel amazing. I also know myself well enough to know that during really busy, stressful times, it’s easy to forget to eat. For someone who is constantly on the go like me, PALETA is perfect. It gives me all the nourishment I need, and everything that arrives in those cute little cooler bags tastes delicious!
 
Finally, I’ve also been working with Dr. Koyama, who practices Color Therapy. To be honest, I can’t explain it. You’re just going to have to trust me: Go to him if you have any sort of minor injury! Color Therapy works, and it doesn’t hurt. Plus, the doc’s office is conveniently located on Washington Blvd.
 
Q: Are there any dietary or exercise routine changes that you plan on continuing after your wedding?
 
A: For me, it’s all about continuing to heal my back and get stronger, so I think my pre-wedding routine is my new go-to routine.
 
Q: What kind of changes have you seen in your body since you started wedding prep?
 
A: In many ways, I’m a lot stronger than I was before I started wedding prep. And I really have my injury to thank for that! Strength is about so much more than physical fitness; it’s also about how well you’re able to stay grounded during crazy times, or connect with your body even when it’s injured and won’t do what you’d like it to do.

Q: What are you most excited about in preparing for your wedding? 

A: Knowing that all the people I love will be in the same place at once, and that I am marrying the most wonderful man.
 
Q: What has been most stressful about preparing for your wedding? 

A: Sticking to a budget, getting enough sleep, drinking enough water, and dealing with a back injury throughout it all!
 
Q: What kinds of things have you been doing to support a positive psyche in what can be a fairly stressful time? 

A: I’ve called my life-lines (a.k.a. my friends)! And lucky me, a couple of my dear friends are incredibly knowledgeable when it comes to meditation. Working with Rachelle Tratt on breathing techniques as well as Taylor Estes, who teaches a form of yoga called Kundalini, has been amazingly supportive and calming. I also drop in to my friend’s meditation studio, Suze Yalof Schwartz’ Unplug, for group meditation sessions.  
 
Q: What is the most “out-there” thing that you have tried (from a diet/exercise/ psychological POV)?

A: Definitely color therapy. It may be all mental, but I swear, it works!
 
Q: What advice do you have for other brides-to-be preparing for their own weddings on how to get into wedding-ready shape?
 
A: There is not a cookie-cutter “Guide to The Perfect Bride,” but here is what I can suggest.
 
For starters, I think it’s smart to simply embrace the fact that planning a wedding is stressful. Wait, I take that back. It’s not stressful, it’s extremely stressful. I would open 10 studios in one day over planning a wedding again, and I have the BEST wedding planner ever, Percy Sales! So, know that things are going to come up between you and your partner that are unexpected. Try to roll with them and take a step back when things get heated or uneasy. Because in the long run, it’s really just supposed to be a happy day in your life, celebrating your union of love—nothing more. Life is too short to let the details make you crazy.
 
When it comes to exercise and food intake… Yes, we all want to feel and look good on our wedding day. But it’s important to remember that when you are shining from within, you look a heck of a lot better then when you are 5 pounds smaller, feeling miserable and broken. So, do what lights you up and makes you happy! Go for hikes, sign up for a private meditation session with one of my amazing teachers, and come to The Studio (MDR) three times a week for one of the most effective (and fun!) workouts you’ll ever try. Whatever it is that makes you utterly you, DO IT! And when you do, I guarantee it will make you be the most GORGEOUS (MDR) BRIDE EVER!
 
Look It*Feel It*Live it®

How to Keep Your Glow While On the Go!

(MDR) client and certified holistic health coach Moniqua Plante shares nutrition tips and tricks for eating healthy that are perfect for anyone with a busy schedule. She is all about keeping your glow while on the go with new ideas for healthy snacking, easy small meals and hacks to sneak in nutrient dense greens everyday so we thought we’d share the 411 with you. Take it away Moniqua!

We are all busy, right? And ideally you've taken some time out of your week to do a lil meal prep, right? Uh huh. Look, I'm the queen of meal prep, but there are times when even my schedule is so off the chain, I just can’t get it done.  Then (shocker!) I find myself out and about—and STARVING.

Making better food choices at home and on the road will have an uber positive impact on your life as a whole. Your energy levels will soar, you'll sleep better and you'll be happy and healthy from the inside out.

So let’s just get down to business. When hunger hits and you missed the meal prep, here are my Top Five Tips to help you keep your glow while on the go.

1) Find the Fresh Food
If you're on the road and choose to stop at a fast-food joint, your food choices are limited to say the least. If you stop at a grocery store instead, you open your choices up to some whole and healthy options—fruits, bagged carrots, nuts, hummus—and if there is a salad bar, you’re golden!

2) Play it Smart - Pack Some Snacks
Okay, so you’re on the road and you don't have access to food at regular intervals—what do you do? You probably skip meals and make bad choices cause you’re ready to eat your own arm. The problem with this scenario is that your body responds as if it’s starving and goes into survival mode—cue the cortisol levels, then your metabolism slows way down to prevent you from dying of starvation.

So as an arm-eating alternative, be smart and always bring some healthy snacks with you. Keep some non-perishables in your car or bag, then pack perishable items in a little soft cooler if you can’t stock them in a refrigerator at the office. Keep it simple like nuts and seeds, homemade trail mix, veggies and hummus, Mary’s Crackers and avocado, fresh fruit, hard-boiled eggs, maybe some unsweetened greek yogurt and berries. Boom, it’s that simple.

3. Keep Your Brain and Body Boosted
So, you’re busy and you skip a meal or two, no biggie, right? Wrong. There’s evidence that missing meals can negatively impact sugar and glucose levels in the body and can cause weight gain. Your body simply needs a steady supply of fuel to function properly.
Eating small amounts of healthy real food throughout the day will keep your body burning those calories more quickly. It also is a great way to keep your blood sugar stable—helping you stay energized and focused.

4. Get your Greens to Go
Greens are the number one nutrient dense food and also the number one food missing from the American diet. So, if you didn’t get a chance to whip up that green smoothie before you ran out the door, carry your greens with you. Powdered greens packets like Amazing Grass' Superfoods Packets are perfect for going green on the go. You can simply mix these packets with water and voila!

5. Conquer your Cravings
When you're constantly on the move, it's so important to avoid foods that drain your energy, fog your focus and diminish your mood.

Here are a few suggestions:

• Avoid Simple Carbs and High Glycemic Foods—sodas, juices, sugary snacks, breads and pastries
• Ditch the Deep-Fried Foods
• No Non-Fat, Low Fat Fake Foods and Sweeteners—these “foods” are loaded with chemicals that your body literally can't process
• Pass on the Partially Hydrogenated Products—like non dairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods
• Back Off the Booze
• Stay Hydrated -- don’t mistake thirst for hunger

With all these tips in mind, I created the Busy Gal’s On-The-Go Guide to help you always find your way to healthy habits. I break down snacking into three levels - Prime, Preferred and Primo. This way you can always find something healthy to enjoy no matter where you are—or how much time to have to grab a quick bite between meetings. Plus, I’ve pulled together some of my favorite recipes from my secret stash, like Sassy Sweet Potato Chips, to create ahead of time and keep on hand for those hangry emergencies.

This free downloadable guide will be your pocket pal to keep your sanity intact and your energy levels soaring no matter what the week throws at you. Download your copy here!

LOVE + Real Food,
Moniqua Plante
www.theplantelife.com

Transformer of the Month: Taylor

I was feeling really badly about myself and the way I looked last year after the scales tipped past 200 lbs and I was no longer fitting into any of my clothes. Even at 5’9, I could no longer hide the extra pounds, so I committed to making a change. I’m down 30 lbs since I started at The Studio (MDR) in October and the progress came amazingly quickly. It was 10 lbs per month for the first three months, which is a very healthy 2.5 lbs a week. By December I felt great with the progress I had made, and have since just been maintaining my results with 3 classes a week. I don’t do any other form of exercising anymore since this hits all the body parts and keeps my heart rate up for the full 50 minutes.

I’m so glad I found The Studio (MDR) and I am thankful to my best friend who had taken a few classes and introduced me to it. I thought the studio looked upscale, and the classes always looked full so that was a good sign! All of the studio locations are convenient to my apartment too, so the only thing holding me back was my fear that my current fitness level wouldn’t quite work with all the core exercises. I started by just doing what I could and the teachers were really helpful in offering modifications, and little by little I noticed after a few weeks of taking classes that I started to get stronger and was forming lines on the sides of my abdominals. Both made me really happy and feel encouraged!

After committing to workouts 3x a week I started making better nutritional choices that have helped me see results faster. Now I try to avoid bread at least 5 days a week, but I allow rice because I love sushi! I also cut back on drinking which is really hard when you’re single and dating, but I make it work. I keep everything I want to eat in my diet, just in moderation. I still eat anything I want, I just try to eat a lighter dinner if I had a treat like Yogurtland in the afternoon. I still eat pasta (no more than once a week) and ice cream (no more than once a week). Not feeling deprived allows me to actually enjoy the journey. It’s all about being mindful and finding a balance.

My practice keeps getting stronger thanks to the support of my instructors Stephanie, Olivia and Melissa - their instruction has helped me conquer poses I didn’t think I’d be capable of. For instance, one pose that I used to hate but now I love is ‘Teaser’. But I still HATE scrambled eggs, and I make it known that I hate it with lots of eye rolls and disappointed groans!

Overall I feel so much stronger physically and way more confident from where I started in October. I’ve noticed definition in my shoulders, arms, waist and legs. I plan to start taking a 4th class every week starting soon, so I am excited to see how much better my results will be!

3 Ways To Get Your Stretch In This Weekend

Have you stretched today? If you’ve taken a class at The Studio MDR today, the answer is YES! As you may have heard from your instructor, every move throughout class actually incorporates stretching. For example, MDR instructor, Svetlana, says “Reverse Crunch” doesn’t just help you recover — it also helps you stretch your spine. MDR instructor Mary echoes that and says all lunges, but particularly “Reverse Super Floor Lunge”, help build muscle while offering a great stretch too.

But maybe you want to take your stretch game to the next level— and it’s no wonder‚ stretching has a whole host of incredible benefits – some of our faves include helping you feel more alert, increasing your body awareness, warding off injury, and more.

So kick off your weekend with some zen and check out these 3 easy ways to feel more flexible by Monday:

1) Attend the Shred & Stretch or Mega Stretch class
While the majority of poses you do in the studio already incorporate a great stretch (everyone’s favorite, Child Pose, for example), we also have a couple classes with more of a stretching focus. Lindsay Hallam teaches MDR Shred & Stretch — which is 35 minutes of moves you’d typically do in a (MDR) Total Body class and is followed by 15 minutes of stretch-based poses. An awesome stretch that she incorporates is Pigeon Pose, a yogi favorite deemed the “King of Hip Openers.” Looking for even more stretch? Albina Katsman teaches a class called (MDR) Mega Stretch which utilizes ballet-inspired ideas and a focus on progressive core movements to heal and stretch your body.

2) Hit your local park and stretch it out
We’re finally starting to see some beautiful sunny, blue-skied days after a period of (much-needed) rain— take advantage of the gorgeous weather and head outdoors to get your stretch on. Spending time outdoors is scientifically proven to improve your health in a number of ways, elevating not only your mood, but also in aiding your body to fight against everything from cancer to heart attacks. Bring a yoga mat and work on some hip flexor stretches or use a park bench for a relaxing foldover stretch. We love using this list of essential stretches from Self for inspiration – your body will tell you what you need!

3) Incorporate stretching as part of your bedtime ritual
After a long day at work, the last thing you might want to do is add one more item to your list. But make room for this one— stretching is a great way to wind down from the stresses of a day, relax your mind and muscles, and prepare you for sleep. By doing some pre-bedtime stretching, you can actually improve the quality of your sleep and lower your stress levels. A good stretch to start with is “Rag Doll” - simply stand with your feet about hips distance apart, bend over and grab opposite elbows. Let your head hang freely, releasing all tension, and breathe. For more on pre-bedtime stretches, read on here.

What to Eat Before Class

Pre-workout: Sweet Potato Babe Bowl by Beyond Yoga

How much do we love the Megaformer? Yep, thought so. You love it and hate it at the same time. It transforms our bodies and challenges us on some deep mental and physical levels. The athletic walk out stronger and the beginners walk out hopeful for where this new journey is going to take them.

Have you more often than not finished a class and said to your teacher “that was so hard today”? Wouldn’t you agree that all this effort and energy your body puts forth during this fifty-minute fitness ride warrants some fuel? It is extremely important to put the time into learning what it takes to fuel your body properly for a workout. But so often we are confronted by people that are making nutrition mistakes that throw off their game more than they know so…let’s BUST-A-MYTH (or two)!

MYTH: Eat tons of protein before a workout
FACT: Carbs and fat are the most optimal fuel source before tackling a high-intensity fitness class. Protein is what you save for the “post workout” re-fuel and repairing of muscles. Try this Berry Chard Protein Smoothie for post-fuel. If you're looking for a pre-working meal or snack, try something like this Sweet Potato Babe Bowl.

Post-workout: High Protein Smoothie by Beyond Yoga

MYTH: Working out on an empty stomach can burn more fat.
FACT: If you’re looking to feel dizzy and weak then workout on an empty stomach…a drop in blood sugar isn’t a fun experience! Alternatively, I recommend eating 1/2 hour before your sweat sesh, so nutrients have time to absorb, breakdown and supply the proper energy. Eating is the new strong!

MYTH: If I eat before my workout I will get cramps.
FACT: If you eat 1/2 hour before your workout, you should not get cramps. A few of my fave go-to's and gentle-on-the-tummy foods include:
- Sweet potato
- Whole-wheat toast with a nut butter or avocado
- Oatmeal with cinnamon & walnuts
- Granola bar or my fave homemade Matcha Chocolate Date Bar

MYTH: I ate balanced meals all day so I don’t need to eat before a late evening class.
FACT: You still need that energy to make it through that 4th plank. Have a light nibble and then throw some protein in that bod post-workout like a protein smoothie or some lean meat. Your muscles are begging for that repair, but try to be mindful of eating heavy right before bedtime.

To sum it up, you want your wits about you when embarking in a The Studio (MDR) class - it requires thinking fast, executing precise movements, making smart choices and mindfulness to avoid injury. Proper care and feeding of your muscular system will get you one step closer to your body composition goal.

What You Really Want to Wear for Valentine’s Day

This year Valentine’s Day falls on a Tuesday, which gives you all the more reason to stay in and keep it cozy with your girls, hubby, or that special someone in your life! Instead of struggling to find the perfect Valentine’s Day restaurant and dress, add some romance to your dining room with a candlelit homemade dinner. We love this simple zucchini bolognese recipe alongside a glass of our favorite rosé to really make it feel like the special occasion it is.

Of course the night wouldn’t be complete without a sweet (and healthy) treat. We won’t be feeling guilty when we indulge in these chocolate dipped apples and satsumas that are sure to satisfy sweet and savory cravings.

All that’s left is finding the perfect outfit…since we’re at home, we’re sticking to a comfy, cute look. These festive leggings and a flirty, peek-a-boo sweatshirt are now available at the Playa Vista studio and will be perfect for cuddling up on the couch. We can’t wait to end our night binge watching our favorite lovey-dovey movies like 10 Things I Hate About You, 50 Shades of Grey, and a classic, The Notebook.

MDR Bride Tribe

Do you hear wedding bells? Wedding season is still a few months away, but for brides-to-be at the studio, the time for hard work is now — those bells are already ringing loud and clear!

To help our brides-to-be make sure they look their very best on their big day, we’re thrilled to announce the launch of our #MDRBrideTribe series. This is also a great opportunity for anyone looking to prepare for ANY big event where you want to make sure you look fantastic — a birthday, bikini season, The Oscars— the sky’s the limit.

What’s more, we’re excited to share that our very own founder, Lisa Hirsch, is getting married next month, so the timing for #MDRBrideTribe couldn’t be better!

To kick it off, here are some tips and tricks to help you fit perfectly into your wedding dress:

• Build a schedule and stick to it — consistency is key for killer results. If you’re 6 months away from your big day, our instructors recommend to start hitting the studio a minimum of 3 times a week for best results. 3 months out? Up the ante to 4 times a week. Also, keep in mind, in addition to your time at the studio, our instructors recommend that you add cardio into your routine at least 2-3x per week. This can be at least 30 minutes of spinning, running, hiking, rowing, swimming…anything that gets your heart rate up and you enjoy doing!

• Keep your dress style in mind and pick workout moves that target the areas you want to show off. Good news is since our workout is a total body workout, tone and functional strength come from most moves that we do. For instance, we are working our arms when we simply hold a plank or in our other essential moves like wheelbarrow and bear!
However, you can certainly bring your A game to the moves that matter most depending on your dress. Do you have a strapless dress? Put some extra effort into making sure your back and arms are toned and sculpted.  According to Studio MDR trainer Dana Sands, who used The Studio (MDR) to tone up for her own wedding, ‘Kneeling Lateral Pulls’ will help to sculpt your shoulders and back. Mermaid style? Slim and trim those thighs and hips to make sure your dress hugs your curves by crushing the move ‘Standing Outer Thighs’. Have other problem areas like dreaded love handles? We’ve got you covered — ‘French Twist’ will help to whittle your waist. Talk to your instructor and tell them what areas you want to target – they’ll tell you the moves you should work to perfect

• Set a concrete, specific goal and have a timeline. Is it to lose 5 pounds? An inch off your waist? Think about where you want to be on your special day, and create a concrete, specific goal. From there, you can work backwards to create a plan that starts today and be able to track your progress towards your goal. It’s often helpful to visualize your goal by creating a physical timeline and putting it up on your wall to make sure you stay on track.

• Abs were built in the kitchen — clean up your nutrition! We get it, anxiety over wedding planning might make you want to stress eat your weight in dark chocolate. But put down the chocolate bar, and you’ll thank yourself in a few months when your dress zips up without a hitch. In conjunction with your workout, cleaning up your diet is absolutely crucial. Substitute salty snacks like chips for nuts. Have a sweet tooth? Sub out cookies for some fruit to kick your sugar craving. Keep healthy snacks with you so you don’t slack while you’re on the go, and either trash any junk food lying around, or keep it out of sight so you’re not tempted to cheat.  

You don’t have to do this all at once either. Take more strides to eat cleaner as the date gets closer. Instructor Dana went cold turkey and cut sugars and carbs 3 months before her wedding date. Her diet focused on lean meats, veggies, drinking tons of water and she snacked on things like hard boiled eggs, seaweed, carrots and hummus. She also made smoothies every morning packed with veggies and superfoods like chia, flax, almond milk, Sun Warrior protein and almond or cashew butter. Another tip she swears by is to make sure you have your last meal before 7pm every night.

We want to hear from you! What’s working best for you? What are you struggling with? Share posts on Instagram/ Facebook/ Twitter and tag us @thestudiomdr and hashtag #MDRBrideTribe. Share what your goals are, comment on other bride’s posts to see how they’re doing, and offer support and tips on what’s worked well for you.

We know that it can be really tough to stay accountable to yourself — to help with this, there’s a sign-up sheet at the front desk to sign up for a #MDRBrideTribe “Accountability Buddy” program. The idea is to connect amazing community members to one another to help you keep each other accountable as you go. This can be as flexible as you want it to be — you can send each other text messages at the beginning and end of each week checking in to share small wins and struggles. If you do choose to participate, be on the lookout for an email from us on who your accountability is so you can connect — exciting!

A quick word on what’s coming up: stay tuned in the coming weeks for an exclusive interview with our founder Lisa to learn what she’s doing to prepare in the final moments before her big day. We’ll also share some nutrition tips to help you prepare for yours!

A Love Note From Lisa

The owner and CEO of The Studio (MDR), Lisa Hirsch, talks about the power of seeing the familiar through new eyes.

A couple weeks ago, I was sitting on a beach on the beautiful island of Maui and had this moment of feeling almost awe-struck. The water was stunning. The bright, warm sun was on its way toward setting. My love, Andy, was sitting next to me. And I was about to head back to our room to get gussied up to watch one of our friends get married. I had this moment of pure gratefulness—a feeling that this life I’m lucky enough to live is a great one, and that when you really open your eyes to all of the wonderful things around you, it can be almost overwhelming in the best possible way.

Cut to today, and I am so not sitting on a beach in Hawaii. I’m sitting at my computer and as I write this, that e-mail “ding” is going off every other second. Like all of you, I’ve got a to-do list that feels seriously ambitious and a full life that keeps me always on the go. Sometimes, that feeling of fullness puts me on edge a bit. But today, I’m trying something new. Remembering that beautiful trip to Hawaii—and that gorgeous marriage ceremony filled with big love, the most important thing in this world—I’m committing to looking at the everyday “stuff” that fills my life with new eyes. It’s what the Zen Buddhists call Shoshin, and it means having an attitude of openness, eagerness, and lack of preconceptions.

OK, so I know what you’re thinking. This is so much easier said than done. And I hear you on that front. But think about it for a moment: How many areas of your life do you just kind of go through the motions? I don’t mean that in a negative sense! I know there are times when going through the motions is very beneficial (like all of you amazing new moms out there, who sleepily shuffle into your baby’s room in the middle of the night for a feeding or to soothe your little one). But I challenge you to think of other times, say, when you just plow through your e-mail inbox on autopilot or you show up for a class at The Studio (MDR) and just kind of roll through the 50 moves in 50 minutes, your mind drifting elsewhere.

We’re all culprits. It’s human nature. Which is why today, I’m embracing that new, beginner’s mind attitude. I’m about to leave our house to head to work and I’m going to be more mindful on my drive, really drinking in the view of the gorgeous Pacific Ocean that I’m so blessed to see every day. I’m going to take a class at The Studio (MDR) and pretend it’s my first week on the Megaformer again, when I was filled with equal parts love and fear and awe, which made me concentrate like a champ. I’m going to look at all of you, clients I admire more than I can say, as if it’s opening day again. And my hope is that you all find ways to do the same.

From where I sit, all of you—our amazing clients and friends—are all role models. You’re putting in the work, you’re transforming your bodies, you’re showing up day in and day out with big, open hearts. You often inspire in me the same kind of awe I felt on that Hawaiian beach a few weeks ago, and for that, I’ll forever be grateful.

Big hug,

Lisa

5 Tips to Help You New Mamas (and Mamas-to-Be) Get Your Best Abs Ever

Seven months ago, teacher Dana Goodman had her first baby and says her workouts at The Studio (MDR) transformed her pregnancy, labor, and how she feels today. “To be honest, since this was my first baby I was super careful with core exercises throughout my entire pregnancy. I didn’t want to take any risks! However, I stayed consistent with my routine at (MDR) with some modifications along the way, and I had an amazing pregnancy. I was not sick one day and I felt energized the entire time, even when I was 10 days late delivering.” In fact, Dana was still teaching 19 classes a week when she was seven months preggers (!!).

Dana gave birth to Saylor, a 7 lb, 14 oz beautiful baby girl, and her labor was 100 percent natural. “I don’t think I would have ever been able to have a natural delivery without the strength I built from the (MDR) classes,” she says. Check out Dana’s best tips on how to get a killer core here.

Tip No. 1: A strong core will make everything feel better. Working your abdominal muscles has so many benefits. A tight tummy will not only help your confidence soar, but it’ll also help easy any low back pain you might be feeling. “Since abs are attached to your back muscles, strengthening your transverse abdominal muscles can help reduce back pain,” says Dana.

Tip No. 2: Strong abs can also make labor easier. Here’s a heads up for all of you moms-to-be: “When you learn how to better control your abs, you may not need to push as much when you’re in labor,” says Dana. “When I had my daughter, I only pushed for 20 minutes, which is pretty fast!”

Tip No. 3: You’ll have an easier time post-baby, too. “The rectus abdominis can split during pregnancy in order to accommodate your growing baby—it’s known as diastasis,” says Dana. “Having tight transverse abs during pregnancy can get your rectus muscles back into place faster and therefore give you a flatter stomach sooner after pregnancy.” After you give birth, make sure to incorporate exercises that target the transverse abs, she says, which will help improve posture, reduce back pain, and create a flatter tummy much faster.

Tip No. 4: Your strength will transfer to your baby, too. “Our daughter is super active and very strong,” says Dana. “At 5 ½ months she started crawling, and at 6 ½ months she started pulling herself up to stand. These are both major milestones she’s doing very early, and her pediatrician has told me that the environment a baby is exposed to in utero can have a big impact on your baby.”

Tip No. 5: Ease back into working out post-baby. First things first: You’ll want to assess if you have diastasis recti before you begin to workout after giving birth. If you have DR, there are several exercises you can do at home to help improve this condition before getting back into your normal workout routine. Remember to start back slowly (six weeks post-baby for vaginal deliveries and eight weeks if you had a c-section), and be cautious for the first several months. “It’s important to give yourself time to heal and rebuild your strength before venturing off to new workout routine,” says Dana. “One thing I constantly have to keep reminding myself is to be kind to my body! It took 10 months to create this amazing little baby, and I have to be patient and remember it could take just as long to get back to where I was physically. Whenever I get down on myself, I just look at her bright smile and know that it is all worth it!”

Dana’s MegaMamas class is on hiatus in November but will be back in full swing when we open our Playa Vista studio!

Step Up Your Fashion Game this Fall with These 5 Fitness Picks

1. Bustier Bra Top Sexy sports bras are having a major moment, and this one is seriously on point.
2. VIMMIA Dotty Stirrup LeggingPair these with a cute pair of boots when you’re feeling like showing off your (MDR)-toned legs.
3. Moto Legging These are equal parts comfy and stylish, making them great for traveling, running errands, or even casual Fridays at the office.
4. ChillbyWill Light Tank The mesh back on this top is risqué and classy.
5. Vie Active Chelsea Rainfall White 3/4 Compression Tights There’s a reason you want to live in yoga pants, and these super-cute tights are it.

A Love Note From Lisa

The owner and CEO of The Studio (MDR), Lisa Hirsch, talks about the newest way she’s finding happiness … one stroke at a time.

Recently, on my usual walk around the neighborhood with Willie Meatball Nelson and Mabel (my adorable Brussels Griffins), I saw something that was just so sweet: two young girls leaning against a fence, cruiser bikes resting beside them as they ate ice pops. They looked so carefree and happy, and it instantly brought me back to the summers of my childhood, waiting for the Mr. Softee ice cream truck to pass my house while playing with my friends in the pool.

These days, the demands of work and life tend to keep me so busy that I rarely savor these simple summer joys. Who’s with me? When’s the last time that the thing that mattered most to you was how great your ice pop tasted on a warm summer day?

When I got home from my walk that day I decided to take a plunge—literally. I signed up for swimming lessons, hoping they’d infuse a little fun (and a big challenge) into my every day. I’m loving it more than I thought I would, and struggling as much as I anticipated (but that’s another story for another day!).

For starters, there’s something so meditative about the repetition of breath and movement. There’s so much for the mind to focus on—the strokes, the breathing, the kicking—that it’s almost impossible to let my brain wander to my insanely long list of to-dos. Then, there’s the silence. When you swim, you’re literally suspended under water for about half the time you’re doing it. No music. No talking. No listening to others talk. Diving into that silence after every breath feels like a gift each time, and it has helped me find a lot more peace even when I’m not in the pool.

Hopping back into the pool has also reminded me of an important lesson, and one that I think can help everyone—whether you feel like you’re in a great place or a bad one, whether you’re calm or stressed, feeling happy or sad: When you mix up your usual routine with something new, it can breathe new life into everything.

Each time I show up at the pool in Santa Monica to swim, so many metaphors for life end up presenting themselves. I need to learn how to breathe (master this in the water and you’ll absolutely be more conscious of your inhales and exhales on dry land). I need to slow down (when I first get into the pool, I pop into turbo-speed). And I need to find little moments to have just a little more fun (the amount of laughing at myself that I’ve done re-learning the breaststroke is a good start).

I’m going to wrap this up so I can hop on my beach cruiser and go get some ice cream on this beautiful summer day. But before I do, why not let your mind wander back to your most fun summer ever. Then, think about what you can do to infuse this summer with a little more joy. What are you going to do to remind yourself of how much fun is all around?

Big hug,

Lisa

Transformer of the Month: Karin Michonski

In just one year, this Warrior dropped 30 pounds and four dresses sizes. Even more remarkable, she’s gained strength, willpower and a self-confidence boost that’s totally changed the way she thinks about and lives her life. You have to read Karin’s story to believe it.

OK, can we just say that your before and after photos are totally WOW!?

I got emotional myself looking through those photos! I too was super unhappy prior to taking classes at The Studio (MDR). I actually cried my eyes out right after trying on the dress in my “before” picture. It was a size 12 and wouldn't close in the back. It’s funny, now that I can put on a pair of shorts or size 8 jeans I’m like, “Yea that’s me!” But it wasn’t until I started looking through photos of myself for this newsletter that I truly realized what a difference the workout has made!

Take us back to the beginning. How’d you find us, and what was your first class like?

I actually live down the block from The Studio (MDR) and for maybe a year or so, I was really tempted to check it out. However, it took me a while to finally walk through the door because the workout looked like it was out of my range of capabilities. I thought, “Oh man, everyone in there is already in shape and I wouldn’t be able to keep up.” When I mentioned the studio to a neighbor and suggested we try it out for a week, she ended up going while I was out of town! Then, it was her convincing me to give it a shot. It certainly helped getting that little nudge, but after meeting Dana (my first instructor) and seeing that everyone in class was, like me, essentially looking to be a better them, I found the inner courage to see it through.

In that first class, I totally felt like I was going to fall off the machine! Afterwards, I joked with Dana that I can do lunges and crunches and she laughed and said something like, “Oh, there’s a lot more to this than lunges!” My girlfriend told me to take two Advil before bed and wished me luck trying to sit on the toilet the next morning. She was right! I remember being sore everywhere—I felt muscles I’ve never felt before and didn’t even knew existed. And that’s when I was hooked. I thought, “If I can feel parts of my body I have never felt before, I will be ripped if I stick with this!”

What were your initial goals?

In the past, I was always in shape and an athlete (I was captain of my high school varsity basketball team). I didn’t even know what calories were until after I graduated college! I never needed to work out because I had a super fast metabolism and could eat anything and still look good. But, life happened, I got lazy and went through a very stressful time before moving out here from New York City. When I first started working out at The Studio (MDR), I was in a bad place emotionally and physically. I had stopped taking care of myself and was so weak physically. It was also hard to leave the house because I didn’t have clothes that fit and I really didn’t feel confident. I was up to 180 pounds and a size 14, if not more. (At some point I stopped wearing actual sizes and lived in men’s basketball shorts and big t-shirts—not exactly the SoCal vision I had in mind for myself!) I even remember calling my Mom crying, telling her that I just wanted to shop in the “regular” sized clothes sections of the stores. I knew that at just under 5’11”, a size 8 and about 150 pounds was where I needed to be. So, my goals when I started taking classes included tightening, strengthening, and getting that sick SoCal body you see on so many women here, both young and old! I had simple goals: I wanted to wear a tank top again, show off my long legs, and wear skirts, shorts and dresses without covering all of the yucky parts.

A turning point for me was being asked to be maid of honor at my little cousin’s wedding in Poland. I hadn’t actually seen my cousins in 18 years after spending every summer with them on my Grandma’s farm in Poland. So, as excited as I was to go, I knew I wasn’t looking my best. I booked the plane tickets and bought a pretty dress—a stretchy size 12 that concealed just the right spots—and off I went. It was wonderful seeing all of my family again, reuniting with everyone and participating in the wedding day. But I also decided that day that I would come back to Poland a year later—better, stronger, leaner, and feeling more awesome.

What was the first big goal you achieved that gave you some major wind in your sails?

Buying jeans…with a zipper and button…and in an actual size for that trip to Poland I promised myself a year later. This was about 2 and a half months into consistent training. When I really starting noticing a transformation was when I was confident enough to clean out and donate all of my “big clothes” and redo my closet with things I had been saving from my skinny days as well as some new clothes I had to buy. When people started noticing that I had become leaner and more toned, it was even more motivation to keep going.

When did you become an official Studio (MDR) convert?

I knew I had become an (MDR) junkie and a legit bad ass when the 12 p.m. advanced clients were seated on the bench awaiting their turn to begin class and Mary had us holding a leaning long jump on the front of the machine. My left leg started failing on me—real bad—and I remember just pumping my arms behind me and staring straight ahead of me, channeling my inner monster and making it a whole minute until Mary counted down to “1”.  The looks on the advanced clients’ faces said it all. One woman came up to me afterwards and told me she had never seen someone fight through the fail the way I had…that most people give up. I biked home afterwards with the cheesiest grin the neighborhood has probably seen. (Actually, it is Venice, so maybe that cheesy grin wasn’t so weird!)

What’s the best piece of advice you’d give a Studio (MDR) newbie?

JUST. DO. IT. Don’t wait for the “right time.” There is no such thing. TODAY is your day! Kick today’s ass with a giant spoon and a side of scrambled eggs.

How far have you come since that first class—and what are your new goals?

A year after my first class (give or take a month or two when I was traveling) and I can plank to pike successfully on the back of the machine. It is not easy for a 5’11” chica to fold in half. And now, I can say that I can. As for my new goals, I’m aiming to take my leaner, stronger body to the next level by being even stronger, even leaner, and maybe even taking a 5.0 class. I’d like to bang out the plank/pushup/saw interval without stopping. I want to be fitter than I have ever been in my entire life as an adult.

How have your workouts and the community here affected you in bigger ways than you imagined when you first signed up? 

This is what I’m most grateful for: I wake up with a purpose every day and a zest to try new things and do cool stuff that I was too scared and embarrassed to do just a year ago. I’m more positive. I smile more. I have awesome new friends that I’ve met through The Studio (MDR). Every time I go to class I’m surrounded by people with the same goals in mind, and that sense of community is what keeps me going. Getting a hi-five from Lindsay or Mary at the end of class means so much to me (corny, I know). But having an athletic background, I yearn for positive reinforcement and I get just that! I’ll never forget being just about a month into my workouts here and Mary said, ‘There you go….now you get it.” I can honestly tell you that I will keep trying to “go get it” at The Studio (MDR) until I am physically unable to walk. I’m officially a lifer.

Congratulations Rachelle Fleischman!

Six months before her wedding, Rachelle started taking classes three to four times a week to get ready, and she says it helped her get the leanest she’s ever been in her life for her big day.

“I used to be a competitive gymnast and until I found The Studio (MDR), I haven’t taken an exercise class for longer than the one-month trial in the last seven years! I did work on my diet as well and thanks to Lindsey, and Mary, I loved coming to class in the mornings. I pushed myself to stick to a regular workout schedule and on my wedding day, I weighed less than I did in high school.”

We’re so proud of you Rachelle, and love that you’re still hitting the Megaformer even now that you’re back from your honeymoon!

The Ultimate Guide to De-Funkifying Your Workout Gear

It happens to the best of us. Those yoga pants, tanks and even ToeSox start to REEK after a while! Before you feel all bad about your smelly self, understand this: It’s actually pretty normal. You know how the material your workout clothes are made of is designed to keep you sweat-free? Well, stick it in the washing machine and it’s also resistant to that water, making it tough for suds to penetrate the fabric and get it smelling squeaky clean. What’s more (and slightly grosser), the body oils that seep out of your pores when you sweat—in addition to a buildup of detergent on your Lycra and Spandex—further contributes to water and suds not being able to penetrate the fabric.

So, what’s a self-conscious sweat-soaked (MDR)’r supposed to do? Follow this simple advice for workout gear that smells just as fresh as the day you toted them home:

• Never use fabric softener. When you’re washing synthetic materials (read: all of your wicking workout gear), fabric softener leaves behind a film that’ll forever prevent your clothes from getting clean.
   
• Use less detergent than you think you need. Sounds crazy. The more your clothes stink, the more suds you need, right? Wrong. More detergent also causes a buildup, coating your Lycra and Spandex with a film that’ll make it even tougher for water to penetrate.
   
• Run your gear through a wash cycle with no soap. This can help remove any detergent or fabric softener buildup that’s already there.
   
• Line dry, or use low heat. While your go-to high-heat cycle may dry your clothes fast, it also bakes in the stink.
   
• Try the vinegar trick. Followed the advice above and still dealing with funky-smelling little black yoga pants? Pre-soak in a sink filled with cold water and 1 cup white vinegar for 15 minutes, then launder as usual. Trying to eliminate serious stink? Go ahead and pour two cups of white vinegar in there.

(MDR) Trainers’ Perfect Summer Day

Need a little inspiration for your next Sunday Funday? Here’s how The Studio (MDR) trainers spend an ideal day off:

Mary Miller My perfect summer day? It’s a Saturday, my day off! I would wake up and ride my bike to The Studio (MDR) West and take Lindsay’s class. Then, I’d meet my friends for a yummy brunch before posting up at the beach all day long. After some sun, swimming in the ocean, and hanging with my friends, I’d ride my bike home just in time for a beautiful sunset and then BBQ at home with everyone!

Melissa Kusack I’d wake up and work out of course! Then, I’d take a bike ride along the beach with my boyfriend, Drew. We’d meet up with friends, play catch in the sand and cool off in the ocean. Then, a stop at Whole Foods for some yummy and healthy picks to grill for dinner would end my idea of a perfect summer day. I am all about living each day to the fullest. I walk out everyday seeing the palm trees and the water and can’t believe this is my life! (Can you tell it’s my first summer in LA?!)

Olivia Chaniewski I’d start off by sleeping in. Then, I’d make a simple breakfast, either a smoothie or oatmeal, and then find my way to my favorite beach: Playa del Rey. My first order of business would be to go for a nice long sand run. I would spend a good portion of the day relaxing and enjoying the beach while listening to my “Drift” playlist on Spotify. I would end up at The Studio (MDR) to get an amazing workout and get my endorphins going on full blast! I'd snack on my favorite Quest Bar (mint chocolate chip) and some trail mix somewhere in between. Once I got home and cleaned up I would grab dinner with friends somewhere around my neck of the woods in Los Feliz. I like Home Cafe or The Alcove. I would end the night by attending either a live concert at a small venue like the Troubadour or The Fonda or by seeing an amazing live improv show at the Upright Citizen's Brigade.

Albina Katsman A perfect summer LA day for me is waking up at 7 a.m. and taking a sweaty and juicy class at The Studio (MDR) with any of the fantastic teachers that we have. Then, I’d come home and read a great script with influential characters that prompted me to learn something new. Some fresh strawberries, mangos, and apples make the perfect fruity summer salad breakfast. Heading to the beach with a fun crowd and some chill tunes to listen to is the best way to spend a day off. All of my friends are so interesting and have a lot going on in their lives, so I am sure some deep conversations will occur that will help me connect with the others that are around me—and who knows, maybe I'll even make a new friend? To end the day, I’d have a delicious steak salad prepared by my boyfriend and then we’d spend the night in watching Orange is the New Black!

Natalya B. I’d sleep in until 11 a.m. (haha, yes!). Then, I’d get a good workout either at The Studio (MDR) or the gym where I live. I’d follow that up with a good lunch at Hosteria del Piccolo in Santa Monica where I’d order the veggie soup (healthy!) and the spaghetti with lentils (it’s a cheat day of course!). At night I might catch a movie at ArcLight Cinemas Beach Cities!

Stephanie I’d teach and then take an early (MDR) class. Then, I’d swim and lay out for the rest of the day at the pool with the kids, followed by Dad’s BBQ in the evening.

Casey Palazzo I would start with a morning run on the bike path by the beach (hopefully it would be overcast!) and would squeeze in a (MDR) work out of course. I would then head to Griffith park with my dogs, Harley Dutch and Aurora Bass, for a quiet hike to my secret spot where I get no phone service. I’d spend a little time up there reflecting and might even read a book for a little while. For dinner I would go to Hugo’s on Santa Monica, which is literally the only place I like to eat out. If I could have any scenario, I would go to a concert at night somewhere outdoors (maybe the Hollywood Bowl). The lineup? Britney Spears, Kanye West, The Weeknd, Beyonce/ Jay-Z and Justin Timberlake (a girl can dream can't she!?)

Dana Goodman It's pretty such summer weather all year here in LA, however during the summer I love a great morning workout followed by a protein shake from Earth Bar, then brunch with my family or friends (I love trying the newest restaurants), and then either heading to the pool or to the beach for a little while. I love a great nighttime sunset at the beach especially during the summer because it still usually cools down at night.

Lindsay Hallam My perfect summer day would include waking up to the sunshine instead of an alarm, having brunch by the water with friends and an afternoon hike up to a clear, smog-free view of the city!

Yumi Sugai Summer days in LA are my absolute favorite!  My perfect day would start before the sun—I love mornings! I’d take a sunrise hike or a run along the beach with my puppy Shaq and have a Black Gold drip from Groundwork Coffee on my way back. Next would be a stroll through the Santa Monica Farmer's Market tasting every piece of fruit in season!  The view that comes with brunch at the Huntley is absolutely breathtaking, and I’d order a Bloody (extra spicy and extra celery—I like a salad in there!) and their black truffle omelet (it’s to die for!). If I can squeeze a workout in at The Studio (MDR) that would pretty much complete my perfect day, ending with a BBQ or a home cooked meal and maybe a walk along the beach. I can not get enough of those summer sunsets!

The $189 "Bring A Friend Special" extended through July 7th!

Here are the details:

1. New client must be brand new, have only tried one of the intro specials, or hasn't taken a class in at least 4 months.

2. Email support@thestudiomdr.com to redeem.

3. Existing client with monthly membership can apply the deal to their next month.

4. New clients membership must be purchased by July 7th, 2015.

To Modify or Not to Modify? with Natalya Busygina

During classes, I often advise “never hesitate to modify." This is an important consideration during your workout. Do not consider modifications as a sign of weakness - all it means is that this approach is your appropriate level for today.

It's about making the smart and most productive choices, focused on modifying and building your strength one class at a time, while not compromising your form.

However, don’t get too comfortable! When classes grow in intensity, and you question whether to modify or keep on going - the latter is your answer. Modify when your form suffers - not just because the workout is difficult. Don’t look for excuses!

And remember, change never comes from comfort zone. Challenge yourself, each and every time!