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The doggies in our lives bring us endless amounts of joy, comfort, humor ... and workouts!
Here's how some of our clients stay fit with their pups.
E-mail us pics of you with your furry family members so we can feature you next month!
You know your workouts at The Studio (MDR) are the ultimate way to look and feel your best. But if you really want to up the ante, a healthy diet is key. That's why we're bringing you The Studio (MDR) Healthy Recipe Club! E-mail us to join, and every month we'll send you a handful of healthy (and tasty!) recipes to help inspire you to stick to your diet.
To kick us off, Danielle Garonce, a Studio (MDR) client and AMAZING chef -- shares her recipes for tuna tartare and lemon & kale pasta.
Ingredients:
Large piece of fresh sushi grade tuna (just over a pound) 1/2 cup olive oil 2 limes, zested 1 tsp wasabi powder 1 tbsp soy sauce 1 tbsp Sriracha sauce Kosher salt, to taste 1 tsp black pepper 2 avocados 1/4 cup lime juice Toasted sesame seeds
For garnish:
Toasted sesame seeds, black & white Reduced balsamic glaze 2 tbsp cup scallions, minced thinly
Preparation:
Cut the tuna into 1/4-inch dice and place in bowl. In a separate bowl, combine the olive oil, lime zest, wasabi, soy sauce, Sriracha, salt, and pepper. Pour over the tuna, add the scallions, and mix well. Cut the avocados in half, remove the seed, and peel. Cut the avocados into 1/4-inch dice, add lime juice and toss. Add the toasted sesame seeds, if using, and season to taste. Can be prepared a few hours in advance. Serve with gluten free rice chips, garnish with balsamic glaze, sesame seeds, and scallions.
Ingredients: 3 cloves minced garlic 3 cups kale, sliced into ribbons or cut into small bite size pieces 1 box pasta (8 oz) 1/4 cup good quality extra virgin olive oil Juice from 1 lemon Zest of 2 lemons Extra virgin olive oil for sautéing kale Salt and pepper to taste 1/4 cup toasted pine nuts (optional)
Directions: Add 1 tbsp olive oil to a large skillet and heat over medium heat. Add 1/4 tsp minced garlic and sauté for just a few minutes. Then add kale and cook over medium-high heat, stirring occasionally for about 5-8 minutes, or until kale is softened and slightly crispy. Meanwhile, bring a large pot of water to a boil and add the pasta. Cook the pasta for 1 minute less than suggested cooking time.Drain, but do not rinse. Return the pasta to the pan, toss in the kale and garlic mixture, and add olive oil if needed. Add lemon juice at the last moment and serve. Add lots of Parmesan!
This triple threat rang in 2013 by running a half marathon. Congrats on helping each other get to the finish line! We're so proud of you!
Lindsay Hallam
The best resolution I've ever made and kept is this: "Do what you say you're going to do." It's how I lost 50 pounds at The Studio (MDR) and it's the reason I completed a half marathon. Our head trainer often says that what we do at the studio will help us in every other area of our lives. He's right. The cardio, balance, stability, flexibility, and strength training we do at The Studio (MDR) prepared me for the run. And with the support of fellow MDR warriors, Beata and Brian, we did it!
Brian Gray
Running the half marathon was probably one of the hardest things I've ever done. The hills around Dodger Stadium were a beast! But crossing the finish line was one of the most rewarding things! The Studio (MDR) not only helped me physically, but mentally as well. Strengthening my core and legs definitely helped in training for my run, but when parts of my run got tough, I was mentally able to push through. To be able to challenge myself and not give up is something I've gotten out of coming to The Studio (MDR)!
Beata Czechowski
This half marathon was a breeze! I can't even express how easy my long runs are now because of how strong my body is thanks to The Studio (MDR). What was most important on this specific run is this: I was so happy to have been part of Brian and Lindsay's first half marathon experience. I'm SO PROUD of them!
In just five months, Christine's weight is at an all-time low (she's dropped 20 pounds!) -- and her self-confidence, energy, and happiness is at an all-time high. Here's her story of transformation.
1. Tell me a little bit about your starting point. Where were you when you first came to The Studio (MDR), and what was your goal?
If you were to ask me six months ago where I would be today, I would have never imagined I'd make it this far. I was going through one of the most difficult times in my life and I let it take over me. I was no longer the positive, motivated, and physically fit person that I prided myself in being. Luckily, my humanitarian trip to Africa came at the perfect moment. It was a life changing experience that filled me with gratitude and I came home I determined to get back to "the old me." Over the course of two months, I'd gained 13 pounds and was at 141 lbs, the most I have ever weighed. I was upset with myself for gaining weight, and I felt insecure and defeated. I needed to get back into my exercise routine. I had done Pilates in the past, but wanted something that was at a faster pace. I remembered walking by The Studio (MDR) a few months back and thinking "WOW, that looks like Pilates on Crack ... PERFECT!" I remember my first class like it was yesterday. I couldn't do 90 percent of the workout and was sore for three days. I can't thank all of the trainers enough for their constant motivation and being so patient with me!
2. Can you talk a little bit about some challenges / setbacks you faced along your transformation journey?
The biggest challenge in my transformation process, besides the actual workouts, was getting stronger mentally. I had such a strong fear of failure and I focused on everything I was doing wrong or couldn't do. But I made a commitment to myself, and no matter how nervous or insecure I felt before each class, I showed up. After 2 months, I felt so much stronger, but the scale didn't budge. I was working out the hardest I ever have in my life and sweating so much, how could it not be working? I gave myself a motivational pep talk, a pat on the back, and decided I would keep showing up, and take a break from the scale. As I got stronger, I pushed myself to take class. In that time, MDR challenged me to stop focusing on the results and embrace the journey. He inspired me to focus on my accomplishments and how much stronger I was getting each class. I started to become aware of those little accomplishments, and as they were adding up, I found myself becoming more positive and leaving each class with a sense of pride and accomplishment. Three weeks later, I stepped on the scale and was 10 lbs lighter! Learning to let go and to stop thinking too much -- not only changed my workouts, but it also shaped how I started to view my life. I started to let go and be fully present in the workouts, being able to push myself harder and harder each time.
3. What are some of the biggest changes you've seen since you started working out at The Studio (MDR)?
Physically, I am in the best shape of my life. No matter how hard I would work out in the past, even after months of Boot Camp and personal trainers, I was never a person with strong arms. I've never been able to do a full-on pushup ... until now. And I can even do more than one! My arms and abs show definition, and although I have always had a butt, it's changed shape and completely lifted. I noticed that my body started seeing more significant changes when I made a commitment to changing my eating habits. I haven't completely cut anything out, but I have significantly reduced my gluten, sugar, salt, and alcohol intake and started drinking A LOT of water. All of these changes have led to the biggest change I've noticed: how I carry myself and how I feel about myself. There's something about taking care of my body like never before and owning it that made me come alive. I can't remember an exact moment, but somewhere in the fun I was having and strength I was gaining, it was as if a light switched on, and I was a whole new person. I have finally come to know my worth and what I deserve. My confidence is at an all-time high, I have more energy, and I'm extremely happy, fulfilled, more patient, and at peace.
4. Can you describe a personal victory you've had in class? And did that moment help you outside of The Studio (MDR) as well?
There are four things that I am especially proud of accomplishing thanks to the The Studio (MDR). The first is committing myself to keeping my appointments to class and going to each class, even on the days it seemed unbearable. If I am not able to make a previously scheduled class, I make sure to schedule a different class that week so that I don't cheat myself. Taking action and holding myself accountable are seemingly small victories that helped propel me to bigger victories.
The second victory is tackling the French Twist. I never thought I'd be strong enough to move that carriage, and it's still no easy feat. But every time I feel that burning squeeze, a little victory march is going on inside my head.
The third victory is completing a class without any modifications. Like I mentioned earlier, for the first month I couldn't do 90 percent of the class. Being able to actually complete a class without any modifications was beyond an amazing feeling. I remember thinking, "If I could do that, I can do anything!" Seeing how strong I was getting, class after class, became increasingly addicting.
And finally, one of the biggest accomplishments of my life: I HELD THE 5-MINUTE PLANK! When I started at The Studio (MDR) five months ago, I couldn't hold a 30-second plank. When my instructor mentioned the 5-minute plank challenge a few months ago, I really had no intention of attempting it, thinking there was no way I could ever do that. It was just for the advanced people. The day approached and the thought of holding plank for 5 minutes no longer scared me, it excited me. And at that moment, I knew I was a transformer. During the plank, my mind thought about giving up at the 3-minute mark, when my body started shaking. I heard a voice in my head saying, "Your mind gives up three times before your body does, don't drop!" and then I quieted that inner voice, told myself to finish, and finished the 5-minute plank! It was a huge accomplishment for me. There was nothing that could wipe the smile off my face that day.
5. Where are you now, and what are your new goals?
After five months at The Studio (MDR), I feel like a new person. I exceeded my goal and have lost a total of 20 lbs, now weighing 121 lbs. I never would've guessed that when I walked into that hot pink studio, I would not only change my body, but I'd also change the way I feel and think. So amazing! In 2013, my goal is to finally have amazing, rock-hard abs, to continue to push myself harder, to work to perfect my form, and to keep transforming. I hope to inspire as many people as I can to create a transformation in their own lives. I can't thank Lisa, Ken, Lindsay, Mary, Natalya, and Jessi enough for the inspiration, motivation, coaching, enthusiasm, and dedication you bring each and every day. The year 2012 started with a lot of chaos. But, thanks to The Studio (MDR), it ended as a year of transformation. Make the commitment to yourself, you deserve it!
A love note from The Studio (MDR)'s co-owner, Lisa Hirsch!
It's January and 50 of us -- yes, F-I-F-T-Y -- are on the LOOK IT + FEEL IT + LIVE IT Paleta Cleanse together! (For those of you who have no idea what I am talking about, click here!
For some of us, cleanses are a piece of cake. (Get it? Ha!) But for most of us, it's a real challenge to stick to anything that's good for us. That's why we are doing this as one studio. We are a team, a tribe, a family. This is what I call community. And now, many of us are united as we cleanse ourselves of the holiday toxins and bad habits of last year and enter 2013 renewed and ready to grab life by the balls (sorry Mega Men)!
You have heard me say this before: I am proud of every brave and beautiful human being who steps through our front doors. You are the magic that is The Studio (MDR). I encourage you to reach out to me or to someone in our community for support during this time of cleansing -- or any time, for that matter. We are all here to help and support each other.
Thank you from the bottom of my heart for creating such an incredible environment for growth and change.
Here we come, 2013. Get ready for us! LOOK IT + FEEL IT + LIVE IT.
Big hug,
We live in an environment where toxins and chemicals are everywhere – in our air, food, water, soil, dust, and everyday products – and cleansing is the perfect way to detox your body for optimal health and energy. Science tells us that it’s not a question of IF we are carrying a burden of these toxins, but rather HOW MUCH and to what extent they affect our health. We know that our bodies are designed to naturally detoxify through the liver and kidneys. But, when the body becomes overloaded with toxins and does not take in sufficient nutrition to fuel the natural cleansing process, it functions less effectively which can result in a variety of symptoms including fatigue, joint pain, headaches, and weight gain.We may have limited control over our environment, but we do have a great deal of control over our own bodies. This is why we developed the PALETA CLEANSE! By eliminating the BAD and loading up on the GOOD, we’re enabling the body to fire on all cylinders and the liver to process toxins at maximum capacity.
The PALETA CLEANSE is scientifically designed to include a simple regimen of targeted nutrition, modified diet, exercise and stress management. We eliminate potentially allergenic or heavily processed foods that impair your body’s natural ability to detoxify and replace them with low-allergy-potential “clean” vegan foods rich in vitamins, minerals, and phytonutrients (a fancy way of saying PLANT nutrients) that enhance the body’s ability to detox. The PALETA PURFIY powdered beverage includes clean brown rice protein, vitamins and phytonutrients to support metabolic detoxification. We also encourage exercise to help sweat out toxins and keep your metabolism in gear. Adequate stress reduction and sleep are also key to the success of our program. Your body is recharging and regenerating so you need to help it by resting, doing yoga, or treating yourself to a massage.
For The Studio (MDR) CLEANSE, we have specially formulated PALETA CLEANSE to provide all of these amazing health benefits, while still giving your body the nutrition it needs to participate in the stimulating brand of workout that The Studio (MDR) provides! Treat your body like the temple it is and you should experience some or all of the following benefits:
PALETA provides you with everything you need to cleanse: delicious targeted vegan meals and snacks, protein shakes, BPA-free shaker bottle, travel cooler, flavor kits, and easy-to-follow instructions. We also provide you with daily support and suggested tasks to help you reduce stress and get fit. Sound simple? It is! But, it is not magic and requires commitment to your health and well-being. Commit to the PALETA CLEANSE protocol and you’ll find yourself feeling renewed in both mind and body!
Lisa has already done the cleanse and is signed up to participate on the 14th along with many of our trainers! Be sure to ask her about it!
Come by the studio to find out more info. If you're ready to commit, sign up here. Use promo code TSMDRCLEANSE20 to get 20% off.
Guest blog post by Kelly Boyer. Founder | Executive Chef of PALETA, Inc.
When staying fit and healthy is a priority, dining out at restaurants can be really intimidating. The food you make in your home is certainly a lot healthier than what you’ll find while eating out, but there is value in relaxing and having a night out too! Food is social, and going out is part of the experience! Luckily, it’s totally possible to eat a wholesome meal at a restaurant, especially here in West LA. We are so excited to share a few of our fav spots…
Why we love it – This casual eatery is the perfect post-workout lunch spot! We love that their menu is all vegan and vegetarian (for the meat lovers, their meat substitutes are pretty darn convincing!) Grab a buddy and enjoy an inexpensive healthy meal with easy parking! What to order – Rockin’ Moroccan Bowl: Filled with quinoa, Native “Chicken,” veggies, currents, and toasted almonds, this is the perfectly balanced lunch after an exercise-induced sweat-fest! Feeling Naughty? – If you are feeling a little indulgent, we are gaga over their Crispy Sweet Potato Fries!
Why we love it – This ain’t your high school’s cafeteria, honey! Lemonade is charmingly set up like a cafeteria, but so much more chic! Portioned out in any way you like, we love this mix-and-match café! What to order – From their “Marketplace” section we love a half order of Avocado, Cherry Tomato and Pine Nuts with a half order of Snap Peas, Edamame and Sesame! (We also love the Broccoli Ricotta with Champagne Vinaigrette.) For some protein we always ask for Citrus Poached Salmon Filet from their “Land and Sea” section and wash it down with Unsweetened Sugar Free Lemonade (flavors change daily), yum! Feeling Naughty? – Their entire assortment of pastries is delightful… try splitting one with a friend to keep from going overboard.
Why we love it – Huge portions, small prices, and perfectly cozy for takeout on rainy days (bonus points for having curbside pickup!) Plus… whatever they are putting in their salad dressing is simply addicting! What to order – California Chicken Salad and Broccoli Soup: We mentioned this before, but their salads are enormous and packed with yummy, crisp veggies and healthy chunks of chicken! Order your dressing on the side (we love their balsamic and their Chinese dressing) and save half for later or share with a pal. We adore their Broccoli Soup for just 60 calories per serving! Feeling Naughty? – We’re pretty smitten with their whole-wheat pita, try making a little wrap with your salad! They also have freshly baked cookies if you are feeling extra sweet, mmm!
Why we love it – This adorable eatery puts an emphasis on eating food that is both seasonal and locally grown, plus has tons of tasty healthy options, along with a few indulgences! What to order – The menu is jam packed with good stuff, including an entire seasonal sandwich list, but we are loving the Vegan Bahn Mi, we order ours with a tortilla! Feeling Naughty? –Their “Not So Fried” Chicken, which is actually not so naughty considering the chicken only tastes fried. Served on ciabatta bread with aioli and BBQ sauce, this meal is a lovely mix of naughty and nice!
Why we love it – Because how could we forget about a guiltless dessert stop? What to order – We always opt for Carbolite when we stop in, with just 32 calories per 4 oz serving, it’s a pretty guilt-less treat! Feeling Naughty? – Treat yourself to a topping or two! After all your workouts, you’ve earned it.
The MegaMamas class is back on the schedule at the newly tranformed, hot pink, expanded Studio (MDR).
To celebrate, we are giving you the chance to WIN 1 of 3 books in the series: "What to Expect Before You're Expecting," "What to Expect When You're Expecting," and "What to Expect The First Year."
At The Studio MDR, we want to remind you about the importance of health and fitness: before, during and after pregnancy. Between exercise, eating right and "reading right", you will know what to moves to make on the journey to MegaMama-hood with this fun contest.
The "What to Expect When You're Expecting" series by Heidi Murkoff and Sharon Mazel has been described as "the bible" of American pregnancy and is a must read before, during and after pregnancy.
Follow these 2 SIMPLE steps to enter our contest: 1) LIKE The Studio (MDR) on Facebook. 2) Comment on this blog post or on the related Facebook post with your favorite unique celebrity baby name and mention which book you would like to enter to win.
*** BONUS ENTRY: 3) Get an additional entry by attending a MegaMamas class in October or the first two weeks of November.
SIGN UP FOR CLASS HERE.
We're "expecting" you in MegaMamas and look forward to hearing your favorite celebrity baby names!
Entries must be submitted by midnight on Monday, November 19 and the winner will be announced on Facebook on Wednesday, November 21.
At (The Studio MDR) we love a healthy competition. Whether it be against our stamina from last month, a fight to get back into our skinny jeans or........our Pinterest page. We asked (and challenged) Lindsay, Mary, Jen, Natalya, Jesse and Lisa to pick one pin that represented something meaningful to them. While that sounds cute, you know we're here to inspire your inner warrior you which is why we mixed the matches and asked the question, Who Pinned What?
Five people answered and one emerged victorious. Congratulations Sze Sze for answering the most pins correctly! Your prize is a towel and tank. Love a healthy competition? Check out or Facebook page for upcoming contests! Facebook.com/thestudiomdr
At The Studio (MDR), keeping you on your toes is something we love to do literally (catfish push up, anyone?) So, we hope you like this little Pinterest challenge that we're posing to you! Ok, this should be pretty simple. See the Pinterest pics below? They were hand picked by the following trainers and team members at The Studio MDR:
Natalya, Jessi, Mary, Lisa, Jennifer and Lindsay.
A.
B.
C.
D.
E.
F.
Our question to you is, "who pinned what?"
Your question to us may be, "Why should I answer that? What's in it for me?"
We're glad you asked! Everyone who matches the correct Pinterest pic to it's appropriate trainer/team member gets entered into a raffle! That means if you miss one, your name won't go into the drawing for the big, grand prize but don't worry--we have faith in your pairing skills, (after all you are warriors).
Each photo has been assigned a letter of the alphabet (A-F). Each team member has been assigned a corresponding number (1-6).
Natalya-1, Jennifer-2, Jessi,-3, Mary-4, Lindsay-5, Lisa-6.
Match a letter and number to make a guess. As an example, you would say B-3 if you thought Jessi pinned the "Don't wait photo." Get ready, get set, get guessing. Share your Pinterest pic matches in the comment box below.
It's Thursday which means, time for another Lisa's Likes blog post. This week, Lisa Hirsch provides a list of some of her favorite local LA businesses (and one brand)!
1) They say the eyes are the window to the soul, so I have to frame mine with something fabulous and enticing. Eyes on Main located on Main Street in Santa Monica is the only place I go. My of the moment favorite brand is Cutler & Gross. They are a must have!
(2) Okay I admit it - I love the sun. I don't drink. I don't smoke. My vice is sunshine. LA Based Kate Somerville's Protect SPF 55 Serum Sunscreen is an oil free and quick absorbing serum that provides powerful UV Protection. Boys and girls, besides keeping our bodies fit, we must protect our skin so wear your sunscreen. That's an order.
(3) Oscar's Cerveteca on Rose Avenue located in Venice. - La Puente Backyard Burger or Hoyos Peruvian Sashimi are my go-to's on this delicious menu. All I have to say is - YUM! With it's laid-back neighborhood vibe and great food, you will see me here at least once a week.
(4) Bike Attack on Main Street in Santa Monica. - Red Biria Bike with a basket on front and back! Done and Done. Love the whole crew there!
(5) Cow's End Cafe in the Marina Del Rey,"where the locals hang". Who needs an (ahem) chain coffee institution when we have this incredible place right in the hood! Clabe's staff are accommodating, nice and make a mean red-eye for us super early risers!
The Studio (MDR) has style alright. Between our "jungle pink" walls and our cute tanks, we eat, breathe and sweat style in and out of the studio. So it would only make sense that Momentum Mag would snap Ken with his cruiser bike, wearing Volcom jeans, thrift store shirt and vest, 10-year-old Converse. (Vintage chucks, we can dig it!)
Ken says, "I live, work and play in Venice, so I practically live on my bike. It’s a small town with almost no hills or rain, so why ever drive a car?"
We say A+ for your MegaMen moves and this outfit. Besides, we know all that biking helps maintain your cardio and stamina for all those Studio (MDR) classes.
Breakfast is the most important meal of the day! And many people skip it because they're "too busy" or don't have time. Lisa Hirsch makes sure to have a protein packed breakfast at one of her favorite local spots: Canali Cafe. It's a stones throw away from The Studio (MDR) and besides breakfast, Canali is one of her fav places for lunch, dinner and even staff meetings. The Lisa's Likes Business and Beauty Breakfast: Poached eggs & steamed spinach served with an english muffin, 1 cup of coffee and a dash of non-fat milk.
The breakdown: 
Eggs--Protein in the morning helps prevent a midday crash and burn due to fluctuating sugar levels from high carb breakfasts.
Spinach--packed with Iron, definitely something all women need.
English Muffin--Client and celebrity dietitian Ashely Koff says, "you need a few carbs after a MDR workout."
1 cup of coffee--Everything in moderation, including caffeine! Skip the half and half for non-fat milk.
Canali Cafe is located at 123 Washington Blvd, Marina Del Rey, CA.
Earlier this year, The Studio (MDR) participated in a series of events surrounding Pregnancy Awareness Month. We met a lot of amazing women focused on being fit and making healthy choices during their pregnancies. And, since we have our own little community of MegaMama's (moms to be who workout at our studio), we wanted to highlight one of the great contacts we made through Pregnancy Awareness Month, Freshology.com This is a special offer on their FreshMommy meal program. FRESHMOMMY is a fresh and delicious calorie controlled meal delivery program for pre and post natal women. Proper nutrition is an essential part of a healthy pregnancy and postnatal life, and FRESHMOMMY provides all the daily nutritional requirements, featuring a menu with nutrient-rich ingredients, to help you maintain good health and feel vibrant.
The Freshology FRESHMOMMY plan is designed to address the specific nutritional needs of pregnant and nursing mothers. The menu is calorie adjusted and customized by ingredients based on pre- and postnatal stages. No shopping, no cooking, no fuss for mom! Just relax and enjoy.
For a limited time, Freshology is offering The Studio (MDR) clients an exclusive offer on our gourmet fresh programs. Receive $125 off a FRESHMOMMY or FRESHDINING*** gourmet meal program. Use code FRESHSTUDIO512 at checkout by August 31, 2012.
Call Freshology at 877.893.7374 to set up your daily breakfast, lunch, snack, dinner and dessert, delivered to your front door daily, or visit FRESHMOMMY by Freshology online.
***If you are not pregnant or nursing, and are looking for a meal program designed for weight loss, please review our FRESHDINING program. FRESHDINING is a fresh meal delivery program designed to help you lose weight and live a healthy lifestyle.
You can expect every one of your daily deliveries not only to taste delicious, but also to provide maximum nutritional benefit!
It’s official. SUMMER is here! Hello June, July, August and sun.
But before we get too ahead of ourselves, remember those resolutions that you set back in January? Of course you do (especially when you start to see your hard work pay off as you slip on your swimwear and head to the beach).
It's important to remember those resolutions and honor your commitments to push yourself to new limits at The Studio (MDR), but what's equally important is taking time to relax and simply enjoy some R&R. Nothing says "relaxing" like going on a summer vacation, and SimplyStylist.com recently asked our own, Lisa Hirsch, to share the must-haves in her travel bag.
Lisa's picks are fashionable, practical and functional but our personal fave on the list is the Luna Chocolate Dipped Coconut Bar For women. Lisa admits, “Airports are the worst when I’m trying to eat healthy so I always have a couple of Luna Bars on hand. Chocolate Dipped Coconut are my favorite, especially when I get stuck on an unexpected layover.”
Perhaps you read Lisa's Letter in The Studio (MDR) newsletter OR you were just searching online for delicious and nutritious summer recipes. Our blog and the beautiful Lisa N. Hirsch have you covered so read below! Say cheers to summer with a splash of Sangria!
Lisa says "although limiting alcohol intake or cutting it out all together is a great way to cut back on calories, for those gals and gents who like to indulge in a sparkling beverage or two, try this Sparkling Sangria Blanco: it's half the calories of the real thing!"
Ingredients
2 (750-ml) bottles white Spanish wine, such as Albarino (Galacia), Viura (Rioja), Verdejo (Rueda), or Sauvignon Blanc 2 cans of Hansens diet lemon-lime soda 1 orange, juiced 1/2 cup sliced fresh strawberries 1/2 orange, halved and thinly sliced 1/2 lemon, halved and thinly sliced 1/2 cup raspberries 1/2 peach, pit removed and sliced into thin wedges 1/2 (10-ounce) bottle club soda, chilled
Directions
Combine the wine, Hansens, and orange juice in a large pitcher and stir. Add the fruit and stir well to combine. Cover and refrigerate until well chilled, about 2 hours. Stir in the club soda and serve the sangria in large wine glasses, over ice if desired.
Grilled Brussel Sprouts So delish -- and healthy!
Ingredients 1 pound Brussels sprouts, as uniform in size as possible* 2 tablespoons olive oil 1 tablespoon minced garlic 1 teaspoon dry mustard 1 teaspoon smoked paprika 1 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper
Directions
*Cook's Note: In order to facilitate even cooking, it is important that the Brussels sprouts be as uniform in size and shape as possible.
Heat a grill to medium. Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them. Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.
Lastly, to make this meal complete, Lisa suggests you get that protein in.
Mahi Mahi Lettuce Wraps Low carb, high protein, lots of flavor!
Ingredients 1 mango, diced 2 plum tomatoes, diced 1 red onion, diced 1/2 jalapenos, diced 3 tablespoons chopped cilantro leaves 2 limes, juiced Salt and pepper 2 mahi mahi fillets Olive oil, as needed Lettuce leaves (recommended butter or romaine)
Directions
Preheat grill or grill pan to medium-high heat. Combine the mango, tomatoes, jalapeno, cilantro and lime juice in a medium mixing bowl and season with salt and pepper. Season the fish with salt and pepper and brush with olive oil. Grill for roughly 3 to 4 minutes per side, until just opaque in the center. Set aside to cool.
When slightly cool, chop into large chunks. Add to the reserved salsa and fold carefully as to not break up the fish. Add mixture to the middle of the lettuce leaves and roll.
Final words of advice? Pick one or pick all of these recipes to prepare. Just be sure to enjoy them. Look it+feel it+live it+and keep it low cal!
For more information on The Studio (MDR), visit www.thestudiomdr.com
When I’m not working at The Studio (MDR), you will probably find me attending a meeting about the studio somewhere nearby, like Zinque on Abbot Kinney. And when meetings stack up, I rely on some of my personal, favorite things to get me through the day (and sometimes on through the night!).
First thing’s first – the outfit. Joie is one of my "go-to" brands when I’m not in my Lulu’s or Beyond Yoga wear. This dress is just as comfortable as a pair of work out pants & a tank, but it looks way better for a stroll down Washington as I head to dinner at Casa Ado on the beach. I pair it with flat gladiator sandals for day and chic wedges in the evening.
Like many of you, I am addicted to my iPad. I use it for so many things…to approve expansion & design plans for the studio, to listen to audio books on everything from Feng Shui to Shades of Grey (my students are obsessed with it!!!), to watch our “coming soon” MDR workouts on YouTube, and to check emails and class sign-ups. It goes with me everywhere and I store it in an adorable Rebecca Minkoff case (my fave).
Accessories make my look complete. My necklace is a gift from me to myself for my 40th birthday. A girl should never have to wait for diamonds and I didn't intend to!
Fendi is making a big comeback on the fashion scene. I love pairing designer bags with my workout clothes. It makes me feel chic even after I break a MDR-induced sweat. Also, I support local businesses (since I own one), so I love buying my eyewear at my friend Susie's store - Eyes on Main. Not only does her eyewear scream style, but it supports the local economy and helps my baby blues see!
Each part of our body is designed for a purpose. Our legs to walk. Our eyes to see. Our thumbs to grab. And our toes to balance. But what you may not know is that one fourth of all the bones in the human body are down in your feet. These "two planks" bear the weight of our entire bodies. They receive a lot of stress and are often neglected. Imagine having a headache every day. You would probably seek medical attention for the pain. However, we are more apt to ignore symptoms of foot pain…we just “get over it.”
But as Socrates said: “When our feet hurt, we hurt all over.”
Our feet are superbly designed between 10 toes, 52 bones (26 in each foot), 33 joints, 20 muscles, and hundreds of sensory receptors. ToeSox are superbly designed too. Not just to prevent you from sliding or to minimize wear and tear on a Megaformer machine or yoga mat.
Our toes, (each of them significant), separate to allow us to grip the ground, spring our bodies into motion, and help us stand still and straight. Toes are an important part of the push-off action humans use while walking, running, and climbing stairs.
Why is it that we take off our shoes right when we get home? Because it feels good. We cram our feet into shoes, forcing the toes together and making them act as a hoof. When the toes are drawn together, abductor muscles on the outer and inner foot can’t activate, and can atrophy due to lack of use.
If toes are stiff, the smoothness and efficiency of our gait will be affected, and other joints and muscles will have to compensate for the disturbance in the chain of actions. As these compensations continue, they may contribute to pain elsewhere in the body. Two-thirds of those with chronic foot pain say their foot issue has created some sort of disability elsewhere – decreasing balance, increasing soreness in the knees and hips, or preventing them from starting or maintaining a healthy exercise routine.
As often as you can, let your toes wiggle with their five toe natural movement. Wearing ToeSox not only supports the anatomical structure of the foot, but they provide gentle space between each toe which encourages the toes to spread, circulation to increase and muscles to engage. Strong feet result in enhanced agility, balance, posture, and overall body wellness.
Assess your foot health by following these simple steps for self-examination as recommended by American Orthopaedic Foot & Ankle Society (AOFAS):
BABYLates has a new name. To honor the amazing efforts of our moms (not to mention the WONDERFUL results from our megaformer machines), we are now calling the class MegaMama. And for mama's convenience, this class now takes place on Saturdays at 4:15 pm.
If you haven't tried it before, you may be asking yourself "Why should I try MegaMamas & workout on the the Megaformer?"
Here's the answer. Your body changes during pregnancy, a lot. And this particular pre and post natal workout is specifically designed to change with you as your body takes this journey.
What changes occur with pregnancy?
MegaMama's is open to moms of ALL experience levels. While we focus on a pace appropriate for pre and post natal clients, any mom looking to take some Saturday time to herself is welcome to come to class!
To sign up or to learn more, please visit our website at www.thestudiomdr.com
