Kale Chips Courtesy of Whole Foods Venice

Like most of you, we are Whole Foods enthusiasts! Our local Venice market reciprocated the love by exclusively providing The Studio (MDR) with a delicious recipe for Roasted Kale Chips.

Makes 4 cups (about 4 servings) Ingredients 1 bunch kale 
1 tablespoon extra-virgin olive oil 
1/2 teaspoon chili powder 
1/4 teaspoon kosher salt 
2 tablespoons finely grated Parmigiano-Reggiano

Method Preheat oven to 350°F. Line 2 large baking sheets with parchment paper. Trim tough stems from kale and discard; cut large leaves into 2-inch pieces (leave any small leaves whole). Place in a large bowl, drizzle with oil and toss. Add chili power and salt and toss again. Arrange kale on baking sheets in single layer; bake until crispy and the edges just begin to brown, about 12 minutes. Remove from oven and let cool for 2 minutes on the baking sheets. Transfer to a bowl and toss with Parmigiano-Reggiano.

Nutrition Per serving: 80 calories (40 from fat), 4.5g total fat, 1g saturated fat, 0mg cholesterol, 200mg sodium, 9g total carbohydrate (2g dietary fiber, 0g sugar), 4g protein

Thanks for sharing this Whole Foods Venice.

Lisa's Likes: Must Haves For Hair

It's been just over a year since I opened the doors to my baby, the fabulous little boutique fitness studio - The Studio (MDR).  While I knew entrepreneurship would be an exhilarating challenge (and far from what I was used to in the music/entertainment industry), you could say I also didn't know what I'd be in for. I truly love what I do and why I do it--to help my clients be happier and healthier. But I am constantly busy - even when I sleep; whether it's emails at 5:00 am, meetings for my studio expansion or excitedly connecting with new faces and names...I dream of The Studio (MDR) transforming people's bodies and putting smiles on their faces and guess what - it's happening! As a multitasking business owner, my clients and friends are always asking me what my daily must-haves are that help me maintain my high energy and keep me looking good.

One of my favorites is Moroccan Oil haircare. The earthy, exotic scent takes me away to a Moroccan bazaar while keeping my hair shiny and preventing those annoying fly aways that get in your eyes when working out.

I never really think of myself as a "product girl" but I guess I kinda em'! I'll share more of my must-haves in the weeks to come.

The Studio (MDR) Superfood Saturday's: Flaxseeds

For this week's Superfood Saturday on The Studio (MDR) blog, we're favoring the flaxseed.  Similar to the chia seed we posted about last week, we love the health benefits and versatility of the flaxseed. Wellness experts and media alike are calling this the new wonder food for its ability to help fight everything from heart disease and diabetes to breast cancer.  WebMD also reports that, although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.

Fiber. Flaxseed contains both the soluble and insoluble types.

Tips for Incorporating Flaxseed's Into Your Diet:

• Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.
• Remember to start slowly if you aren’t used to a high-fiber diet.
• If you purchase the whole seeds, you need to grind them up to get the benefit.
• Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.
• About 2/3 to 3/4 cup of flax seed yields 1 cup of flax meal. With my grinder, it’s 3/4 cup, and my recipes reflect this.

Flax Recipes and Serving Suggestions:

• Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, breakfast cereal; put in shakes (thickens them somewhat)
• Cooked in a hot cereal: For example, try Hot Flax Peanut Butter Cereal or Hot Pumpkin Cereal

• Cooked into other foods: For example, meatloaf, meatballs, or casseroles.

Have you ever tried flaxseeds? Want to share your own recipe? Leave a comment here or chime in via our community on Facebook--http://www.facebook.com/thestuidomdr Also, we'd love to get your input. Which superfood should we feature for next Saturday? Let us know.

Safe, Effective Workout For Moms in Los Angeles At The Studio (MDR)

The Studio (MDR) has a special delivery for mothers in Los Angeles. We've added a new class to the schedule called BABYLates and it's exclusively for our Mega Mommas! 

BABYlates is a low impact workout, based on SPX, for mothers of all experience levels, whether they are pregnant or actively involved in the PTA. Each BABYlates class takes place on Saturday's at 2:00 pm and focuses on soft core exercises, toning arms and butt, improving posture and providing moms with a much needed stress release.  

One of our clients had some insight to share on her BABYlates experience.

“I started taking SPX classes with Jessi at The Studio (MDR) when I was 6 weeks pregnant and continued until I was almost 7 months along. This was the healthiest I have ever been. I felt great, looked great and it made my pregnancy a breeze. Jessi helped motivate me even when I was tired.  She also modified the exercises appropriately the further along I got. It felt like I had a corset holding my stomach in the whole time. “ – Maggan Dinardi

The Studio (MDR) is happy to provide a safe exercise for pre and post natal workouts.  Our staff are CPR certified and to dismiss any fears for our moms to be, it is safe for pregnant women to exercise. In fact, studies have shown that active pregnancies result in easier labor and faster physical recovery.

Reportedly, the muscles which are said to be the most sore after labor & delivery are in the back, tricep & bicep, and hips. And according to Pregnancy.org, women who worked out 2-3 times a week claimed to have an easier delivery² which means that the benefits of BABYlates will continue on even after you deliver.  

Maggan Dinardi agrees, "The recovery after my baby was born was also almost non-existent. Two weeks post, I weighed less than I did before I got pregnant. It sounds like I'm making this up but I'm truly not. I think SPX at The Studio (MDR) increased my metabolism or perhaps having more muscles will do the trick. Being pregnant is a great time to be healthy, look and feel wonderful and be stronger than ever!"

1. http://www.birthbydesign.org/Files/BBD_Exercise.pdf 2. http://www.pregnancy.org/question/exercises-tone-labor

Weight Loss Success Stories From The Studio (MDR): Meet Transformer Lindsay Hallam

If you are feeling a little discouraged about your New Years resolution, you may want to read this story.

When Lindsay Hallam started working out at The Studio (MDR) she had a very big goal: To reduce her body fat by 10 percent and drop 50 pounds. Difficult to accomplish? Sure. But impossible, NO. Not with an exercise routine inclusive of yoga and classes at one of LA's most popular and highly respected fitness studios in Marina Del Rey. Lindsay knew it was time to get busy sweating and start SPX-ing.

"Before discovering SPX, I was really unhappy, insecure, and uncomfortable in my own skin," she says. "I started at 172 pounds and I set milestone goals to lose 10 pounds at a time. Over the course of eight months, I reduced my body fat from 33 percent to 23 percent and have lost 48 pounds."

Were there challenges? Of course. "I struggle with patience," Lindsay said. "When I set my mind to do something, I want to get it done immediately." But she knew that in order to lose her weight and body fat the healthy way, she had to do it slowly.

"I just showed up. Jessi, and Mary gave me what I needed to do the rest." Lindsay also incorporated some pretty big lifestyle changes that helped her transform.

# 1 -- Alcohol. "I decided I wanted to trade the six-pack in my hand for one on my stomach," says Lindsay. "I used to have several drinks a night throughout the week; now I just have one or two drinks every now and then.

# 2 -- Cooking. "I used to skip breakfast and eat out for lunch and dinner. Now, I make just about every meal I consume. I eat fresh and organic as much as possible and while I don't count calories, carbs, sugar, etc., I make an effort to keep them low. I also think it's important not to deprive myself. So, if I have a craving for something, I get it. I just don't do it all the time."

#3 -- Consistency. "The major pitfall I encountered through all of my failed attempts at losing weight in the past is that when I skipped a workout or ate something unhealthy, I would beat myself up and just sink back to my old ways. It became much easier to reach my goals once fitness and healthy foods became a part of my daily lifestyle, instead of a diet-of-the-moment."

If you are second guessing that New Years resolution and your commitment to achieving it, let Lindsay be an example of the rewards that commitment and patience will yield. And if that's not enough, you can use The Studio (MDR)'s mantra for extra encouragement: "Look It+Feel It+Live It."

Superfood Saturday From The Studio (MDR): This Week, It's All About Chia Seeds

It’s time for Superfood Saturday at The Studio MDR and this week it’s all about the Chia seed!  Yes, this----> chia seed.  While most of us know the word "chi" from the famous ch-ch-ch-chia jingle, chia seeds are becoming a widely popular superfood that you can add to almost anything you eat or drink!

Superfood Saturday Facts About Chia Seeds:

• Chia seeds have more Omega-3 fatty acids than any other plant food, including flax seeds, and they are about 20% protein.
• When soaked in liquid, Chia seeds form a thick gel. When consumed, researchers believe they slow down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues.
• Chia is hydrophilic and will absorb more than 12 times its weight in water. This makes it helpful in maintaining body hydration, something that is especially beneficial for athletes who need to remain hydrated.

Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods. PLUS, they have also been known to improve the following:

• Anti-aging
• Weight loss
• Gastro-intestinal health
• Bone health
• Prenatal health
• Heart health
• Stabilized blood sugar
• Prostate health
• Menopausal symptoms

Not many side effects have been reported as a result of ingesting Chia seeds but if you have high blood pressure or allergies, you should consult with your doctor before consuming them.

You can order Chia seeds online or pick them up at your local health foods store like Sprouts or from our neighbors at Whole Foods Venice.  If you are not sure what to add Chia to in your diet here are some tips and recipes! And if you've tried chia seeds, we want to hear from you. Tell us how they have helped you look it+feel it+live it in the comments section below.

Lisa's Likes! A Few Favorite Things From The Owner Of The Studio (MDR)

Whether you’re used to seeing her behind The Studio (MDR)'s signature hot pink desk or breaking a sweat next to you on the MegaFormer during an intense session, you may know Lisa Hirsch as the soul of The Studio (MDR).  As a dedicated small business owner in Marina Del Rey, Lisa works 18 hour days and juggles various roles and responsibilities from meeting with press, managing staff and building customer relationships. Aside from her consistent exercise and entrepreneurial routine, looking good while staying comfortable is what helps Lisa manage the active lifestyle of a fitness entrepreneur. As someone who embodies the LOOK IT + FEEL IT + LIVE IT mantra of The Studio (MDR), we wanted to find out some of Lisa’s Likes!

Lisa’s everyday couture typically includes Lululemon, K·Swiss, and ToeSox.  Lululemon’s manifesto boasts that the brand creates products for people to live longer, healthier and more fun lives.  Lisa says, “I have lived in Lululemon clothing everyday for the past year day-in and day-out at the studio.  However they make Lululemon is genius because nothing wears any of their products down no matter what I do to them!” And she shares the same feeling about her shoes.  Since 1966, K·Swiss has represented innovation, quality, performance and style.   Lisa agrees, “I love all of their colors and how comfortable they are! We shop at the K-Swiss store in Santa Monica." The last of Lisa’s Likes pair nicely with or without her kicks:  ToeSox!  The unique five-toe design helps align mistreated toes and feet naturally. ToeSox help spread your toes to strengthen foot muscles and increase blood circulation.  Plus, there is no shortage of color combos and styles to pique your pleasure! The Studio (MDR) has ToeSox styles available for purchase.

Lisa Hirsch certainly proves that just because you trade in your 9 to 5 (as she did when she left working 24/7 in entertainment for the fitness industry), that doesn’t mean you can’t comfortably stay in style! Stay tuned for more Lisa Likes in the coming months.

Lisa would love to meet you! Whether you live in Mar Vista, Marina Del Rey, Santa Monica or Venice, The Studio (MDR) is a community dedicated to helping you uncover your best body yet. Since opening last year, the community has lost over 500 lbs together! Come on in and take a class.

And for more information on Lisa Hirsch as well as The Studio (MDR), you can follow them on Twitter @lisanhirsch @thestudiomdr or join the community on Facebook page, www.facebook.com/thestudiomdr

New Year, New Workout Routine, New Student Special, NEW YOU!

The New Year is upon us and to celebrate, The Studio (MDR) is offering a new student special to kick off your new workout routine!  Get ready to sweat, stretch and SPX in 2012.

According to Marie Claire Magazine, "SPX is basically a combination of different elements of Pilates, cardio and weight training, all using the resistance offered by the beds. To say you'll be sore after your first class is a wicked understatement, but you'll be hooked. Especially after you see how toned your bum and abs start looking."

Our clients would agree--one recently tweeted: My waist is officially 3 1/2" smaller than it was 3 months ago thanks to @TheStudioMDR :-) and I'm about 1,000,000 times stronger!

By making SPX your new workout routine at The Studio (MDR), you will strengthen, tighten and tone your body in an upbeat, fun and supportive environment.  Rest assured the end result is a heart-pumping, muscle aching workout!  And for a limited time only, new students can take advantage of this special  and pay $199 for an introductory unlimited month of Total SPX classes. This limited time offer will end on January 15, 2012 so be sure to act fast and get a jumpstart on your new workout routine at The Studio (MDR)!

Look It+ Feel It+ Live It+ Embrace It in 2012. We're waiting for you.

Meatless Monday: Vegetarian Chili

The Studio (MDR) is inviting all of our fabulous clients to take part in the Meatless Monday movement.  Every so often, we’ll be posting delicious and easy vegan or vegetarian recipes for you to add to your healthy routine.  And we encourage you to share your own recipes as well by posting them in the comments section of our blog, www.thestudiomdr.wordpress.com So, if you've never participated in Meatless Monday before, you may be asking yourself "why should I try this?" Our answer is that there are many benefits to going meatless one day per week.  Whether you choose to participate for your health, environmental reasons or simple to add variety to your diet, kids, men and women alike can benefit from reducing their meat intake. With that said, we want you to enjoy this recipe below for vegetarian chilli.

VEGETARIAN CHILI

It’s getting cold outside in Southern California (much less across the rest of the country), so warm up with this vegetarian chili!  Unlike most chili recipes, this one doesn’t take hours and hours to cook.  It packs a flavorful punch and it’s spicy and satisfying.  Plus it’s loaded with protein and is super low-cal.  It gets better everyday as the flavors meld so stick the leftovers in the fridge so you can enjoy it all week!

Ingredients

• 2 tablespoons canola oil
• 2 medium yellow onions, chopped
• 1 red bell pepper, chopped
• 4 garlic cloves, minced
• 2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste
• 2 cans “no salt added” corn kernals
• 2 pounds crimini mushrooms, sliced
• 1 package non-gmo extra firm tofu, drained, cubed
• 2 tablespoons chili powder
• 1 tablespooon ground cumin
• 1 1/4 teaspoons salt
• 1/4 teaspoon cayenne
• 1 can “no salt added” diced tomatoes
• 2 cans “no salt added” canned beans, rinsed and drained
• 1 (15-ounce) can “no salt added” tomato sauce
• 3 cups vegetable stock
• 1 package Trader Joe’s Soyrizo, crumbled
• 1/4 cup chopped fresh cilantro leaves
• Diced avocado, garnish
• Chopped green onions, garnish 

Directions In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the corn and mushrooms and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.  Add the extra firm tofu.  Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer.  Add the soyrizo, stirring occasionally, for about 20 minutes.

Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.

To serve, ladle the chili into the bowls. Top each serving with a spoonful of avocado. Sprinkle green onions and serve.  A small amount of cheddar or pepperjack cheese is optional.  For those who want a cheesy flavor without the fat, try sprinkling nutritional yeast on top for a vegan friendly dish!

Serves approximately 12-14

Per Serving: Calories: 171; Fat: 6.1g (Saturated Fat: 0.5g); Protein: 16g; Carbohydrates: 22g; Sugar: 5g; Fiber 6g; Cholesterol: 0mg; Sodium: 222.5mg

Now that we've ensured you have a delicious, meatless, protein packed snack, we invite you to come burn off those calories in a class at The Studio MDR. Our "New Year, New Student Special" expires Sunday January 15th so hurry up, sign up and join us as we "look it, feel it and live it" all throughout 2012.