Lisa's Likes - Summer Read

Spring’s arrival is just a reminder that summer is coming!   This is the time of the year that I revel in living and working on the Westside in Los Angeles.  It really doesn’t get much better than stepping out of The Studio (MDR) after a sweat-drenching total body workout and feeling the warm sun on my skin along with the cool ocean breeze that is literally steps away. Beach days in Venice are the best, especially on the weekend.  Admittedly, I am attached to my Blackberry and MacBook, but there is something to be said about curling up on the sand with a good, old book.  And Teacher Appreciation Week reminded me of one of my favorite teachers, Ms.Simon, who encouraged me to read The Alchemist.  This classic is one of those books I read over and over again.  Paulo Coelho’s fable is powerful, thought provoking and inspiring– I truly believe EVERYONE should read it.  This book is bursting with optimism and reminds us that we really can do anything we want to do.

“There is only one thing that makes a dream impossible to achieve: the fear of failure.”

― Paulo Coelho, The Alchemist

As Coelho eloquently puts it, "It's the possibility of having a dream come true that makes life interesting" and I wake up every morning with such a feeling of gratitude that my dream came true when The Studio (MDR) opened its doors.

So, fellow bookworms, what are you reading right now?

Meatless Monday: Green Smoothie

We all know it’s important to eat our veggies, but sometimes it can be tough to incorporate the vegetables we need each day into our diet especially if we may be working long hours or eating on the go.  So, what's the Studio (MDR) solution for you?

A green smoothie, which by the way,  is a great way to get key nutrients in one quick, easy and, most importantly, delicious drink! (And it's a perfect dessert, snack or meal for Meatless Monday).

You may have noticed the recent upswing in juice cleanses lately (especially right after new years), and while juicing fruits and vegetables is a fantastic way for the body to absorb nutrients, blending a green smoothie provides more nutritional benefits since the pulp isn’t extracted.

Contrary to what you think, you can have fun with green smoothies by trying different concoctions of your favorite vegetables mixed with fruit.  As an added bonus, you can include a spoonful of Greek yogurt for protein, probiotics and a thicker, more filling smoothie!

Here is a fantastic, refreshing smoothie that is low in fat, high in fiber and is gluten free:

2 Cups Spinach
2 Cups Diced Cucumbers
2 Ribs Celery
1 Tablespoon Fresh Ginger
1 Handful Parsley
2 Apples, cored but not peeled
1 Tablespoon Lime Juice
1 Spoonful Greek Yogurt (optional)

Blend all ingredients until very smooth and enjoy!

What are your favorite green smoothie or Meatless Monday recipes? Feel free to share them in the comments section.  Most importantly, cheers to your health!

Like our blog? You'll love our community. Keep up with The Studio (MDR) via Facebook and Twitter, here are the links:

https://www.facebook.com/TheStudioMDR

https://twitter.com/thestudiomdr

Fitness and Cancer--A Guest Post From David Haas

Did you know that April is National Cancer Control Month? This week, The Studio (MDR) is very honored to have guest blogger David Haas write on "Fitness and Cancer." David is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance.

Fitness and Cancer

When people learn that they have cancer, the diagnoses can have a very serious impact on many aspects of their lives. Even after they have survived the disease, individuals still have to deal with the physical, mental and often emotional aftermath of their treatments, disease and lifestyle change.

One of these challenging results is that their overall fitness level is most likely not the same as it was before. However, as the National Cancer Institute points out, certain studies have shown that reasonable programs of exercise and strength building can help address not only this issue but several other side effects as well. General Health   Apart from the side effects of the disease itself, cancer patients have often had to endure rounds of treatments that weaken them physically, or reduce the effectiveness of their immune systems. As WebMd.com points out, "exercise can help cancer patients maximize health for the long term."

With that said, a program of moderated diet and exercise can help those who have had cancer rebuild their general health. As for the type of exercise, any kind of activity is better than being sedentary. Whether that means taking a walk around the block, parking the car further away from the grocery store or even just participating in various stretches, each of these options will get the heart rate up and body moving.

Quality of Life Exercise has also been said to help those who have had cancer improve their quality of life. Treatments and lengthy periods of inactivity can often weaken the patient to the point where everyday activities such as shopping or walking the dog can become too much. However, strength building and stretching exercises can help cancer patients and survivors get back to feeling like their normal selves again.

Body Image Whether it is for breast cancer or mesothelioma, many patients undergo treatments that can severely alter their body. Aside from hair and appetite loss, one of the most common results of chemotherapy treatments is the loss of weight and the corresponding reduction in muscle mass. That’s why it is so important for those diagnosed to continue lifting weights and increasing muscle mass by staying active so that the cancer can not take over the body to the degree that the patient won’t even recognize themselves when they look in the mirror.

Sense of Control One of the worst aspects of cancer is that many people who get it feel a loss of control over their own life. People who--up until that diagnoses--have lived life on their own terms and made their own decisions, must now place their fate in the hands of others. However, regardless of how many doctors or any other medical professionals there are with the patient every step of the way, this feeling of loss of control still exists. Fortunately, studies have shown that exercise and rebuilding the strength of their bodies can boost patients and survivors morale by giving them back feelings of empowerment.

All in all, making an effort to regain physical strength by using a carefully laid out exercise plan can be one of the best things any cancer patient can decide to do. However, it is important to keep in mind that any such decision should be made with the advice and approval of a qualified physician.

Lisa's Likes - Norlan Salon

This week on The Studio (MDR) blog, we're getting colorful and the proof is in the photo montage below.

For an appointment please text Norlan @ (323) 828-1018. Norlan Salon address is 1047 N Havenhurst Dr. West Hollywood 90046

Goodbye Workout DVD's, Hello Bridal Body! Guest Post From The Studio (MDR) Client Emily Lavender

This is a guest post from The Studio (MDR) client, Emily Lavender.  Emily, 24, is a Marketing Director for Circus Vargas. When she's not working or working out, she enjoys spending time with her fiance and getting reacquainted with LA after living in Orange County for 6 years.

My future sister-in-law, Colleen, brought me to The Studio (MDR) for the first time because she insisted it was unlike anything else I had ever done before and that I would get hooked. Boy, was she right! I have basically always been on the search for the next thing to help me lose weight, and was getting tired of the options I was finding. In the past I have mostly done workout DVDs (cardio kick boxing), they’re fun and a pretty good workout, but they get so repetitive! That’s not the case at all at The Studio (MDR)! The trainers keep you on your toes by mixing up the moves and the music, I’m always excited (and slightly afraid) to see what we are going to do next.

I’ve also been a member of a gym and done classes that involve weights, but after a month or so I started to feel like I was bulking up, so back to my DVDs or the elliptical I would go. The Studio (MDR) has made me excited about fitness again, and I’m so glad I took that first class!

Mary Miller was the trainer for my first session, and I couldn’t believe how much time she spent with me, helping to correct my form and modifying the moves that I just couldn’t get as a newbie. It made me feel like she really cared about teaching this class. I was also very impressed by the way that she would call out to each person by name with words of encouragement or tips.

At the end of the class, Colleen asked me what I thought, and while the language was not appropriate for this blog, it was something to the effect of “holy cow!” I left that class determined to keep coming back in order to build my strength and be able to master those moves. And I came back the very next day! Granted, I could barely move for a week after 2 days straight, but I felt AMAZING!! I don’t think I had ever been that sore from a workout before, but almost two months later, I rarely ever need to modify a move and like to think I can keep up pretty well.

At The Studio (MDR), I can feel myself getting stronger and more toned, but definitely not bulky. I try to go to class at least 3 times a week and I take advantage of all of the healthy recipes and tips from the blog, so thanks to The Studio (MDR) I will be wedding ready for my big day in no time!

Lisa's Likes For Warmer Weather--Part II

Last week, I filled you in on the warmer weather must-haves that protect my skin. This week, my Lisa's Likes post is all about staying in style.

First things first.

(1) My favorite bronzer: I cannot live without Tarte's mineral powder bronzer. Besides it's whisper light texture and mineral based ingredients, it comes in a cool faux-croc case which I love pulling out of my purse.

(2) Marc Jacob sunglasses - These Petite Vintage-Inspired sunglasses by Marc Jacobs bring out my inner Jackie-O and help me avoid crows feet at the same time. There is nothing chic about sun damage; I am sure Jackie would concur.

Next up is what we help you look and feel your best in at The Studio (MDR): your bathing suit.

(3) Bikini: This citrus L-space bikini reminds me of my rock-star infused past but the citrus color gives it a current twist. You will be seeing me in this suit for summer.

(4) Sun hat: San Diego Hat Company's reversible Missoni inspired sunset brings a little bit of fashion down to the beach. I love that it's reversible too. It goes with everything.

(5) Beach Accessories: I keep my Roxy roll-up towel in my Roxy tote when I head to the beach.  This bag has a cooler on the bottom so it's as functional as it is stylish!  I like to bring healthy snacks to the beach, and this Roxy cooler bag has room for my water, celery, carrot sticks and lunch.  Fabulous!

What do you think? Have you tried any of these yourself? I love hearing from you. Let me know what your warm weather must haves are! You can tell me through this blog or better yet, come in and tell me after you've taken a class at The Studio (MDR).

Lisa's Likes For Warmer Weather

With spring break and summer just around the corner, I thought you could use some help getting beach ready so this edition of Lisa's Likes will be a "two-parter." There are just so many warm weather products out there that I love.

First up, my must haves to protect my skin:

(1) La Roche Posay Anthelios Sunscreen:  I run around like a mad woman in the morning, so a fast absorbing sunscreen is key to my schedule. I love La Roche Posay Anthelios, not only because it's fast absorbing, but also because it has a matte finish which doesn't make me look shiny. It's also water resistant so I can even wear it during a workout. It's fragrance-free, too, which is great for sensitive skin like mine.

(2) Supergoop! SPF 30 sunscreen Swipes for your beach bag: I am a big fan of sunscreen but it can get really messy to apply in the car. I love Supergoop tan towels because they involve no mess and allow me to keep one hand on the wheel.

(3) Nia 24: Perhaps there is such a thing as youth in a bottle!  Nia 24's concentrated, lightweight formula fades my brown spots and has significantly improved my skin's brightness, clarity and tone.

Lisa's Likes For Body

(4) Staying hydrated: I cannot live without fresh coconut water from whole foods. The water replenishes the electrolytes I lose during my work outs and drinking right out of the coconuts makes me feel like I am on vacation.

(5) Rodial Brazilian Tan Light: Infused with avocado, coconut & caramel, the Rodial Brazilian Tan Light is a light weight gel like tanning formula with a long lasting glow.

So there you have it, my Lisa's Likes for this week. Check back next week for more of my warm weather faves!

Superfood Saturday--Say Hi to Açaí

It's time for Superfood Saturday's on The Studio (MDR) blog. And today, we want you to say hi to Açaí. Also known as nature’s energy fruit, the Açaí berry is one of the most nutritious foods in the world.

Açaí, harvested in the rainforests of Brazil, is chock full of antioxidants, amino acids and essential fatty acids, making the tiny berry a weight loss and anti-aging superfood¹!

While it may be difficult to find Açaí berries in your local supermarket, Açaí juice is widely available.  There is also, a new product featuring the unsweetened pulp of Açaí which provides many benefits including²:

• A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
• A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
• An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

So, if you’re feeling a little sluggish, or if you just need an extra boost of energy, this recipe for an Açaí smoothie is a fantastic choice to consume before or after your workout at The Studio (MDR).

Açaí Berry Smoothie 

1 Unsweetened Pure Açaí Berry Smoothie Pack 8 oz Almond Milk 1 Banana 1 Scoop Whey Protein Powder 1 Tablespoon Flax Seed Oil

Blend all ingredients until smooth and enjoy!

Is there a superfood you'd love to read more about? Let us know, we are looking for future "Superfood Saturday" ideas.

1. http://www.webmd.com/diet/guide/Açaí -berries-and-Açaí -berry-juice-what-are-the-health-benefits
2. http://www.oprah.com/health/Açaí -Dr-Perricones-No-1-Superfood

The Pains Of Labor--BABYlates Is Here To Help!

This is a guest post from Jessi Piha of The Studio MDR. Could there be anything more painful than labor? I don't think so (not even Spoon or Scrambled Eggs on the Megaformer). But I do want to share that we all have pains in life. As the teacher of a prenatal workout class called BABYlates, I want to tell mamas & mamas-to-be that I'm having some pains myself---blogging pains that is.

The challenge with blogging and technology in general (for a girl like me who teaches movement for a living) is sitting still for a moment: just me, my thoughts and the computer. But I am doing this because my mission is to help more moms continue their exercise routines well into, and after, their pregnancies.

Okay,  I've accepted the challenge and pain of blogging solely out of the inspiration I receive from moms who come in and workout in my classes every Saturday. No matter how uncomfortable they may feel with the changes they are experiencing, whether it's tightening hips or an increase of fatigue, they accept their mission and I accept mine too. Life, after all, is about team work.

So, I'm an instructor seeking able-bodied, moms and or moms-to-be to come play on Team BABYlates.  At this very second we both have one thing in common---our backs are achy from sitting and we need to get up and get moving, breathe, re-charge. I've seen what you can do, I've been to some pregnancy fitness classes, " belly undercover" so to speak, and some of you Mamas-to-be even put this "fit" girl to shame.

Let me clarify a few things about our future together. Standing on your head at 36 weeks pregnant is not for everyone and I can assure you of one thing, you won't be doing that in the BABYlates class. What I'm saying is that I'm in tune with my clients' bodies and their capability with respect for safety! I feel your pain ladies, it's all relative--labor, blogging, inner thigh exercises. As a mother, your exercise routine doesn't have to be like that. Some of you are about to take on the most important job in the world; some of you already have this honor.

Motherhood is much bigger than blogging my mommies. So, why don't we both shut down the computer, throw on some Toesox, take an hour off and meet at The Studio (MDR). You can thank me later when you slip right back in to your pre-baby body skinny jeans!  See you in class girls!! It's time for this butt to get off the couch and go sweat, too.

Sugar Free Saturday's: A Guest Post And Recipe From Amy Samuelson

My name is Amy M. Samuelson and I have spent the last twenty-five years in the entertainment business as a writer/producer. Visit my website at www.amysamuelson.com. I am a former New Yorker living in Santa Monica, California. I also maintain the blog, Amy Does It Sugar-Free.

Last year I had an epiphany regarding “good health” and how to attain it by reducing salt and sugar in my diet and kicking up my exercise regimen. I also began attending (MDR) Total Body classes at The Studio (MDR) run by Lisa Hirsch. The changes that have occurred to my body, mind and spirit are phenomenal.

• My sense of self and humor returned quickly.  I had forgotten how much fun life offered.
• Blogging on Amydoesitsugar-free also means I will not sugarcoat this lifestyle. My entries are written with a sense of humor and truthfulness. Truth being the bully everyone pretends to like. I will chronicle my successes, missteps and adventures.
• Sugar-free living is limited to 15 grams of sugar a day. Sugar exists in almost everything we eat… Read labels carefully.

Here’s my recipe for “Mellow Yellow” scallops, served with asparagus and brown rice. This entire dish is low in sugar and salt.

I buy frozen scallops at Trader Joe’s in a 12 ounce package. I defrost them in the bag. Once defrosted, I take them out of bag, squeeze out their juices, and place them on top of 2 paper towels. I cover them with more paper towels in order to remove excess liquid. It is important that the scallops are as dry as possible before “woking” them.

Next, I place a generous amount of saffron into my wok along with chopped garlic, olive oil, 2 Tbs of white wine (optional), lemon thyme, ginger and the juice of one lemon. I heat my mixture until it is hot and place my scallops into the wok. They are done in approximately 5 to 6 minutes. You never want to overcook your scallops. They will become tough. Fault on the side of under versus over. Garnish them with lemon zest.

Asparagus is an amazing and health friendly vegetable. It is high in vitamins and the folic acid it contains is good for depression. Also, it has a cleansing proponent that flushes your system. Of course, we have all noticed that our pee smells funny after eating asparagus.  Well, it turns out to be a good thing. Who knew? 

There are many ways to cook asparagus.  I prefer sautéing my asparagus in lemon, garlic and oil. Sometimes I add a little butter with fresh pepper. It is ready to serve in less than five minutes.

As for the brown rice, I buy mine at Trader Joe’s in microwaveable packages. However you choose to cook it is fine--just remember that brown rice is always preferable over white rice in this regimen.

Putting it all together. After everything is cooked, place a scoop of brown rice on a plate, dice up your asparagus and place them around your brown rice and put  the scallops on top of the rice. Voila, the result is a picture-perfect entrée that looks as beautiful as it tastes.

This entire meal took me less than 20 minutes to prepare and serve.  Sometimes, I make a quick green salad with whatever vegetables I have in the refrigerator with a simple olive oil and lemon dressing.  Again in wishing you good health, I remind you that lemon is a color you can smell.

Lisa's Likes: Pinterest - Motivation For Fitness & Life!

Fitness has become my life.  Day-in and day-out, you will either find me at The Studio (MDR) or working outside of the studio to spread the word through press, events, and meetings – and I’m not complaining one bit.  I love that I get to do what I am most passionate about. However, I must admit that I have a new passion I am pursuing…and this addiction can be summed up in one word: PINTEREST.

If you’ve joined this site, then you already know what I'm talking about.  2am re-pinning?  Uhmmm hello?! Been there...a lot!  Hours on end of searching for my favorite couture, hair styles, art, travel and so much more?

You bet!  It’s such a wonderful site full of ideas, projects, and most importantly, MOTIVATION!

Sometimes even the most ambitious, go-getting people like us need that extra boost of encouragement to stay on track, and I have gathered a collection of inspiring quotes and sayings to do just that!  So take a look, share a pin, and let’s all get our fabulous tushes to The Studio (MDR). That beach body you see online is definitely attainable with our help.  So stop hesitating and just jump in!

Strengthen Your Core, Build Up Your Confidence And Conquer Crow Pose With The Studio MDR: A Guest Post

This guest post is contributed by Jaclyn Mullen, a Los Angeles based entrepreneur. She loves blogging, beaching it up and maintaining a healthy lifestyle. As a member of The Studio (MDR) community, Jaclyn has lost 10 lbs and is striving to shed ten more by summer time.  Long, lean muscles. Every woman wants them. After all, we know (thanks to Oprah and all the glossies out there) that the secret to a fast metabolism is in direct proportion to how much muscle we have on our bodies.

Hello Dream Body. I hope to have you....soon enough. Thanks to The Studio MDR, I know I can look like this in MY bikini by summer time.

But there's that word. You know the one most women worry about, the B word. Not "body"......BULKY! Any time we're told to incorporate strength training into our workout regimen, we (or maybe it's just me) teeter totter for the most part.

Am I going to look compact? I'm only 5'6 and a half to begin with. 

But....I want my future boyfriend to be the one with biceps, not me!

Lift weights, for my legs? I want them to look smaller--not bigger!

Thanks to new variations on Pilates (aka The Studio MDR), building long, lean muscles has never been easier or more fun!

And as I've uncovered, strength in all areas of the body is the secret to enhancing not only my physical well being but my confidence AND yoga practice as well.

So here are some lessons I've learned from The Studio MDR.

The metabolism begins in the mind. First comes hunger, then comes calories then comes a cupcake and potato salad. What good is working out to build that lean muscle mass if your body craves food that may not be the best for you overall? How can you learn to reprogram your thoughts around food? My secret weapon has been a combination of yoga and The Studio (MDR). Yoga reduces my stress level and just generally makes me feel good. And the community and team at The Studio (MDR) never shy away from offering advice and alternative food choices so that deprivation is never an option.

I have found that yoga is the gateway for peace of mind, body and spirit. And the mind and spirit are what we program to "let go and live in this very moment" through the practice of breathing, flowing and posing. But yoga helps us in more ways then one. Aside from balance and inner harmony, yoga can also kick your core into solid shape by engaging the abs, back and hip flexors throughout several poses. But The Studio (MDR) takes that up a notch. My classes especially, 'A and A' class (Abs and Ass), have helped me with my crow pose. Thanks plank to pike! (The Studio MDR insiders will get that and if you don't know it, you need to come in and find out for yourself).

The cravings+core+confidence co-relation examined further. Another way to control cravings and carve out that core is working with the proper trainer who can motivate you to make healthy eating choices and ensure that you really maximize your workout. At The Studio (MDR), they've created classes that aren't just about what you do within your 50 minutes of sweating, stretching and strengthening. The trainers want the clients and community to feel inspired, confident and motivated to live healthier lives.

So, my secrets out for all of you to benefit from. If you are in the Southern California area and want to strengthen your core, build up your confidence and even master crow pose, head on over to The Studio (MDR) sooner than later. Bikini season is approaching!

Lisa's Likes: Must Haves For Beauty From Day To Night

As a businesswoman who is always on the go, I am all about products that are fabulous and functional.  One of my favorite items (that takes me from my days at The Studio (MDR) to a night out in Venice) is Murad’s Energizing Pomegranate Lip Protector.  I love it because it’s glossy but not sticky and---it smells yummy!

This gloss "shines above" the rest because the pomegranate extract boosts the SPF 15 protection.  The Jojoba Ester and Shea Butter intensely hydrate my lips to keep them from drying out while restoring them with powerful antioxidants.  It also contains Salicylic Acid, which retexturizes my lips to make them soft and supple.

I am not alone in my love for this lip protector, it's been featured as the favorite gloss in magazines such as InStyle, Lucky, and People!

So that's it, my secret is out. A little mascara and Murad at 5am and I’m good to go to the studio!

What's your favorite beauty product for day and night? Comment below and let Lisa Hirsch know.

Pin It

Ladies and MegaMen, We Have Three Winners!

As the month of February draws to an end, the team over at The Studio (MDR) can't help but express continued joy at the enthusiasm of our kick-abs (and ass) community of clients, supporters and friends. And one of the MANY highlights this month was joining forces with author and celebrity dietician/nutritionist Ashley Koff to create the "Celebrating Self Love, Health and Happiness With A Contest From Ashley Koff."

Pictured Above: Ashley Koff, RD

We received a ton of entries for the contest, but three lucky women emerged as our winners. Not only did they answer Ashley's question correctly, the ladies were then entered into a randomized drawing.

To enter, contestants needed to answer the following question: “Is it (a) counting calories or (b) paying attention to nutrient balance that is more important when it comes to getting better energy, a flat belly, glowing skin, and digestive wellness?”

Care to guess what the winning answer was? (B) paying attention to nutrient balance is more important when it comes to getting better energy, a flat belly and glowing skin. So, without any further hesitation, we present to you OUR WINNERS.

GRAND PRIZE WINNER: Let's give a round of applause to Shari Landon, our Grand Prize winner who had this to say: "What a lovely surprise! When I entered, I was supporting the studio's online efforts." We appreciate that support Shari, congratulations on your prize: a one-on-one phone consult with Ashley and a copy of her book!

RUNNERS UP: Afrouz Nosratian (pictured left). 

"When notified that I was a runner up in 'The Studio MDR/Ashley Koff Celebrating Self Love, Health and Happiness Contest,' I was beyond thrilled. Being a working wife and mother in my forties, with two vibrant, energetic kids, makes my life both delightfully fulfilling and, lets face it, rather exhausting. I can’t wait to get my hands on this book that will surely enlighten me on ways I can be a healthier and more energized woman for both me and my family."

Olivia Hendrickson. "Sweet!  So cool! I cannot wait to get my hands on the book and be fully charged."

Once again, congratulations to all of the winners and a special thanks to Ashley Koff. Please be sure to visit her website for a list of quality foods, supplements and better lifestyle accessories. http://www.ashleykoffapproved.com/

Real People, Real Results: True Stories Of 230lb Weight Loss From The Workout Trenches Of LA

Real people. REAL results. Over 230 lbs lost amongst 6 people  in one year alone (we're still counting and there's more than that)! This is what The Studio (MDR) is all about. Forget fad diets, deprivation and denial and say hello to a healthy lifestyle where people experience a total transformation with a little help from their friends.

Transformation is a powerful word.  For some, it can mean a loss of weight, a change in attitude, the commitment to living a healthy lifestyle, and so much more.  Personal transformation means something different for each person. That's what makes our little fitness enclave so special. Forget a cookie cutter approach, experience individual results!

After opening our doors just one short year ago, the physical transformations amongst our community of MDR loyalists have been astounding and so much so that every 4 weeks, we are honored to feature one of our fabulous clients as a Transformer of The Month.

As of February, six transformers had been featured in our newsletter. Each individual has overcome personal struggle and adversity to achieve life-changing transformation!

Was it easy for our "warriors"?  Absolutely not.

Possible?  Definitely.

Each of these lovely ladies exemplify proof that with commitment and hard work, change is not only possible but inevitable.

For Heather Keopunna, mother of two, transformation has meant losing over 50 pounds and reversing her pre-diabetes diagnosis.

Busy TV production executive, Christine Sanchez, is now in full remission from Lupus and is 35 pounds lighter thanks to her clean, detoxifying vegan diet and consistent weekly MDR workouts.

Lindsay Hallam dropped 50 pounds and 10% body fat in a little over six months, and she believes so strongly in the benefits and effectiveness of this method that she is now training to be an instructor at The Studio (MDR).

After trying everything from gyms and personal trainers to ab rollers and the Santa Monica Stairs, Donna Ohana found success, dropping 25 pounds, when she began taking classes atThe Studio (MDR).

Sone Vaynerman is over 25 pounds lighter after cutting out alcohol, sugar and gluten. She found her support system in the people who were breaking a sweat right next to her at The Studio (MDR) each week, proclaiming:

"It's a community full of wonderful people who are in a perpetual state of supporting one another."

Susan Benjaminsen's journey at The Studio (MDR) advanced from weight loss and physical fitness to creating new pathways of mind-body awareness and connection. She learned it's one thing to make a physical transformation and yet another to "own" it psychologically.  This year, Susan turned 50 -- and dropped from 169 pounds and a size 14 to 137 pounds and a size 4.

So wherever you are in your journey of transformation for 2012, let these encouraging stories of success inspire you to reach your goals.  Better yet, implement a workout at The Studio (MDR) three to four times per week, check out the healthy recipes featured on our blog and make a commitment to your health.  Look It + Feel It + Live It. Because you deserve it!

Superfood Saturday: Crazy For Coconuts

Superfood Saturday is here and this week at The Studio (MDR) we are crazy for coconuts!  Coconuts qualify as a "superfood with flying colors" due to their supremely unique and nutritious qualities. According to best selling author David Wolfe of Superfoods: The Food and Medicine of the Future "eating coconuts in their raw state speeds up metabolism, reduces risk of heart disease, lowers cholesterol and boosts energy¹." An additional benefit of this superfood happens to be the coconut water that comes from a young coconut.

Did you know coconut water contains one of the highest sources of electrolytes known to man and can be used to prevent dehydration? Hint hint--coconut is the perfect superfood to help you rehydrate after breaking a sweat in at The Studio (MDR)! Here's another interesting fact: coconut water is identical to human blood plasma and plasma makes up 55% of human blood. That said, by drinking coconut water, we give ourselves an instant blood transfusion².  Amazing, right?

While many believe coconuts are unhealthy due to their saturated fat content, they actually contain lauric acid, a type of fat that is easily absorbed by the human body and used instantly as energy³. So the next time you are at your local health food store (like Whole Foods Venice), grab a young coconut, crack it open and discover the electrolyte-replenishing water and soft, delicious and nutritious meat inside.

Is their a superfood or blog topic you'd like for us to cover? Let us know in the comments section below or by adding it to our community page on Facebook. http://www.facebook.com/thestudiomdr

AND SPEAKING OF FOOD, HAVE YOU ENTERED OUR ASHLEY KOFF CONTEST? One lucky grand prize winner will receive a one-on-one phone consult and copy of the book Mom Energy: A Simple Plan to Live Fully Charged from celebrity dietician and author Ashley Koff. Contest ends on Tuesday February 21st, 2012. Enter today!

1. http://www.disabled-world.com/fitness/diets/diet-information.php 2. http://mindyourbody.info/articles/young-coconut.html 3. http://zentofitness.com/the-benefits-of-coconut-oil-water-flesh/

Celebrating Self Love, Health and Happiness With A Contest From Ashley Koff

This month at The Studio (MDR), we are all about the love! Especially the love we create for ourselves through healthy living. And to give you some extra "self love" incentive, author and celebrity dietician Ashley Koff  is hosting a contest exclusively for YOU!

Are you up to the challenge? Koff has been named one of the Top 10 Registered Dieticians in the country by "Today's Dietician" Magazine, and "Best of LA's Nutritionists/Dieticians" by "Citysearch" three years running. With one successful book on digestive wellness already under her belt, Koff's latest book Mom Energy: A Simple Plan To Live Fully Charged was written in collaboration with celebrity trainer Kathy Kaehler. The book was released in September 2011 and a few lucky ladies (or gents) at The Studio (MDR) have a chance to win their own autographed copy!

The details Three winners will be awarded in total. The contest starts on Tuesday February 14th and ends Tuesday February 21st, 2012.

To enter: You will need to answer the following question: “Is it (a) counting calories or (b) paying attention to nutrient balance that is more important when it comes to getting better energy, a flat belly, glowing skin, and digestive wellness?” To enter, POST YOUR ANSWER either in the comments section below OR on The Studio MDR Facebook page. Once you have answered, Tweet @thestudiomdr or post to Facebook and let us know to "count you in."

If you select the right answer, you'll be notified and entered into a drawing for the prizes!

On Friday February 24th, after we've gone through all the results, the winners will be announced via The Studio MDR Facebook page.

Two runners up will each win a copy of Ashley's book Mom Energy: A Simple Plan to Live Fully Charged

And ONE lucky grand prize winner will get a copy of her book plus an introductory phone consult (MegaMen, this will make an excellent Mother's Day gift).

Again, this contest will last for 7 days and starts tomorrow so get ready, set, self love and fully charge yourself to health and happiness.

Meatless Monday: Black Bean & Tomato Quinoa

A few Saturday's back, we told you about the benefits of adding the superfood Quinoa to your diet. At The Studio (MDR), we aren't just about burning calories, we want you to consume calories too! Here's why. We want to ensure that you have the fuel your body needs to maintain the energy of each strengthening and muscle lengthening class. MORAL OF THE STORY--don't come to class on an empty stomach! With that said, in honor of Meatless Monday, this protein packed recipe is sure to delight your appetite!

Black Bean & Tomato Quinoa

Yield: Makes 4 (side dish) servings Active time: 20 minutes Total time: 45 minutes

Quinoa is a fast-cooking, protein-packed whole grain.  It makes the perfect partner for lime-spiked black beans and fresh tomato.

Ingredients

• 2 teaspoons grated lime zest
• 2 tablespoons fresh lime juice
• 1 tablespoon unsalted butter, melted and cooled
• 1 tablespoon vegetable oil
• 1 teaspoon sugar or 1 packet of sugar substitute stevia
• 1 cup quinoa
• 1 (14- to 15-ounce) can black beans, rinsed and drained
• 2 medium tomatoes, diced
• 4 scallions, chopped
• 1/4 cup chopped fresh cilantro

Preparation

Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.

Wash Quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Add Quinoa and 2 cups of water to a saucepan. Bring the mixture to a boil, reduce the heat to simmer and cover. One cup of Quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, the water is absorbed and the grains will be translucent and fluffy.

Add Quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Recipe adapted from Epicurious.com.  Read more:  http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939#ixzz1kyHdpGHi

A Day In The Life Of Lisa Hirsch - The Entertainment Exec Turned Fitness Entrepreneur

(1) 6:00 am. Sometimes I am lucky enough to jump into a class. I have to admit, I pray for no shows 3 times a week so I can practice what I preach and keep in shape!  We don't pay for advertising...we are THE advertising!

(2) After a crazy morning of packed classes, returning emails and phone calls, etc. I run back home to walk the pups! It is only 10:30am...the day is off to a great start.

(3) 11:00 am. I rush back to the studio for a television taping.

(4) 1:30 pm. This "girl on the go" has a late lunch meeting at Zinque on Abbot Kinney...Tuna TarTare...YUM!

(5) 3:00 pm. Time to take quick inventory before classes start up again. Our tanks and towels have been flying out the door!

(6) 7:15pm. The day is far from done. Now it's time for a catch up session with one of my good friends (and she is a client of The Studio as well!) at Oscars in Venice. It's a busy life but someone has to look it+feel it+live it.

The Studio (MDR) Superfood Saturday's: And The Quinoa Continues On

It’s Superfood Saturday and today on The Studio (MDR) blog, we’re talking about the super delicious, super grain, Quinoa (pronounced keen-wah). So why does this whole grain hold the key to a healthier you? For one, it's high in protein and fiber at 8 grams and 5 grams, respectively.  Quinoa is also a complete protein, meaning it contains all 9 amino acids which is particularly beneficial for vegetarians and vegans.  A naturally good source of iron, this is a wonderful ingredient to include in your repertoire of recipes.  Even better, Quinoa is as simple to make as rice.

What else can we say about this? Quinoa is gluten free and also contains zinc, vitamin E and selenium, which helps control weight and lowers risk of heart disease and diabetes.

To prepare Quinoa for cooking, either purchase pre-rinsed Quinoa or rinse the Quinoa in a strainer until the saponins are removed. To cook the Quinoa, simply add one part of the grain to two parts liquid in a saucepan. Bring the mixture to a boil, reduce the heat to simmer and cover. One cup of Quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, the water is absorbed and the grains will be translucent and fluffy.  Add your favorite veggies, nuts or fruits along with olive oil or a light vinaigrette.

Quinoa is delicious and can be served cold or warm. It can be also frozen and reheated.  Check back here on Meatless Monday for a Quinoa recipe that is healthy and satiating!

And if you've tried Quinoa, feel free to share your recipes for our fabulous community in the comments section. This is Superfood Saturday after all so if you eat it, be sure to tweet it!