A Love Note from Lisa

I feel LIGHTER -- and I am not talking about the scale! I feel as if a giant load has been lifted off my shoulders (actually, in my case, off my chest) and it seems that people around me have noticed this, too. I confess: I recently went to a healer. I bet you're giggling. That’s what I did when I first thought about seeing someone wrapped in robes, asking me to look for the white light, incense burning in the room. But nope, my healer was just a regular-looking guy -- so regular that when I walked into his office, I thought there is NO WAY this guy is for real.

But whatever he did -- whether it be a placebo or there is some higher power that he is indeed tied to -- I am buying into it. I feel as if he has broken a spell and I can finally start living well and in peace with myself.

Sometimes, we all need a little extra help -- and I am here to tell you it is OK to ask for it, whether from a therapist, a lover, a friend, a studio owner (seriously!), or a fabulous healer (whose name I will certainly share with you -- just ask me for it!). My wish is that we all begin this month with a bounce and not be afraid to reach out when we have questions. Here's to walking into spring with a clear head and heart!

Big hug and kiss,

Lisa

Student Sound-Off: Taylor Estes

On my 29th birthday, I stumbled into The Studio (MDR) thinking I would get back into Pilates. I had no idea what I was in for. As a long time athlete, former avid Crossfitter, and yogi of 12 years (teaching for 6), I was inviting a form of proprioception that could transform my body in a different way. The workouts I was doing were working just fine. I was even really challenged and left feeling extremely sore. But still to me, my body was “JUST FINE” and just fine had never (and will never) be a part of my language. I kept on thinking why live a “just fine” life when you can live an optimal life?! So I made some changes.

I noticed changes almost immediately. I became leaner and physically stronger in ways I hadn’t expected. While I’d win “most graceful Crossfitter” in a competition award, I still left those workouts feeling overly sensitive in my body, encountering tightness in my back, and dealt with inexplicable pain at times. I actually held a thought pattern in my brain that body transformation included pain as a result. Once I began my practice at The Studio (MDR), this thought-form shifted...

Yes, I look damn good in the smallest pair of jeans I’ve owned in 10 years, I’m long and lean and have the body many people desire to have. It even makes me cry tears of joy when I look in the mirror at the amount of transformation that has happened on a physical level since I started working out here. But the thing that has changed most is who I am as a person! This is very important to acknowledge. Physical exercise, when performed with conscious action and correct alignment, can enhance and transform your aura and your chakras. Most of us are from the west side in LA so you can understand my vernacular when using these words even if it’s not a part of your every day life. If I’ve completely lost you, chakras are energetic centers ranging from the base of your spine and going all the way up to the crown of your head. We also have an aura of energy that surrounds our body. Some of us have very strong auras and for others, there may be holes and gaps from unexpressed anger, sadness, guilt, etc. For me, I noticed dramatic shifts in my boundaries and how to create healthy ones with romantic relationships (2nd chakra), and I developed more confidence -- something that’s helping my new business thrive. I’ve gained the strength to take the action steps needed to live the life I’ve always wanted (with a healthy relationship to my ego 3rd chakra).

When I began this work, I was in a relationship where I was constantly giving, not being supported and undernourished. I was in a job where I wasn’t utilizing my creative energy and the skills I amassed over the years. I was scared my business idea wouldn’t fully succeed so I didn’t have the confidence to quit the job I didn’t enjoy. I was bulkier than I ever wanted to be and essentially, out of alignment with my true nature. Today I am at my ideal physique, happier than I’ve ever been in my entire life, standing for only the highest and best relationships, have a thriving business doing what I love, and feel balanced and centered in my energy body.

The correlation of the Lagree Method and the way it fine-tunes your energetic body may not have crossed your mind. But because of my background as a yoga teacher, I make that connection with everything I do. The way you do anything is the way you do everything. Every action -- down to your timeliness to class, the depth of your squat, your trust in balance and your willingness to move through things that feel uncomfortable -- will transform your entire life. We all want to be walking examples of our choices in the world and I promise you, the depth of your squat will ensure how deep you’re willing to go to live the life you’ve always dreamed. Integrity, integrity, integrity...

Allow this system to work for you, know your truth in every movement you make, and let this be your life coach. It’s all a matter of perspective and how we let it works its magic. Yes, it can just make you look great in your dresses for a cocktail party. But who really cares about that if you’re still dealing with the same insecurities that plague you every day. Let it go deeper and burn through your energetic garbage, because it’s working, you just have to trust and have the intention to go there.

Thank you for being such a supportive community! With love, Taylor Estes

Transformer of the Month: Briana Schuck

I first heard about the Studio MDR from a girlfriend who had tried a class. She raved about it, telling me "This will absolutely change your body!" I was all for that. I took an intro class and it kicked my booty hard core. I knew that if I really wanted the results, I would have to commit fully. But at that time I wasn't ready. A couple months passed and thoughts of The Studio (MDR) just would not leave my mind … for many reasons.

One reason was this: I aid a teenage boy in a wheelchair and he is BIG. He’s as tall as me and weighs as much as I do. I was starting to worry about my ability to assist him without injuring myself. I knew I had to either get stronger to protect myself, or stop working with him.

Another reason I knew I wanted to commit to classes is that I was once in serious athletic shape. I played basketball in college and I yearned to have that body again!

When the instructor talked about his philosophy on fitness, it became very clear that this was not just a workout. The way he spoke about movement being an expression of self really called to my spirit. This was the missing piece that was lacking from all other workouts I had tried. The element of personal evolution and growth (inner AND outer) is what has kept me motivated, interested and inspired. So many times in the past, I began a new workout with such enthusiasm and my interest waned before I could ever get the results I desired. I have been going to The Studio (MDR) for about a year now and I am still hooked and dedicated.

Of course, there’s been some challenges. And mine have mostly been inner. As we all know, class is ALWAYS hard -- no matter how strong we have gotten. This is awesome and sometimes frustrating. There are points when I find myself less prone to push myself as hard as I could. I found myself giving up much more readily, putting my foot or knees down to rest. What I came to realize was that this wasn't a weakness of my body, but rather a weakness of mind. No matter what I told myself, it became the truth. I found that if I listened to the voices in my head telling me "This is too hard," I would give up. If I told myself, "I am strong. I can hold this all day!" I would become magically stronger! It clicked when I heard the phrase, "The body cannot perceive pain; the mind does." I decided to give my mind a strong perception.

A-Team Intro: SEAF HARTLEY - the dancing queen

Hi Everyone! My name is Seaf Hartley and I’m a freshman at The Archer School for Girls. I turn 15 in April and am the daughter of Clabe and Thea Hartley, owners of the local Venice coffee shop, The Cow’s End Café.

Through the years I’ve trialled multiple activities but have always resided with my first love; dance. For almost 12 years I have been a dancer working with a variety of styles, from flamenco to modern to hip-hop and tap to ballet. Presently, I focus ballet as my base practice and contemporary and modern as my other practices. Every summer since I was 8 I would leave California to work for three to six weeks. After this past summer at the Joffrey Ballet of Chicago I found that I wanted to make myself a bit more versatile and part of the process was adding an additional element to my training.

In order for me to reach my full capacity in regards to my potential in dance, it is absolutely crucial for me to sculpt my body in order for my technique and artistry to be polished. I wanted something that would lengthen my muscle and provide me with definition in both existing and foreign places.

The Studio MDR seemed like the perfect place to provide me with all of these results. Since August 1st I’ve been coming in every week after school and before my dance training to work hard and fulfill my goal. Recently I have decided to “step it up” and come to The Studio four times per week not only for the intensity but for a chance to see all of the wonderful people that make up the MDR community. Being able to familiarize faces and have normality amongst the instructors and the other members is ultimately what shapes the bond that differentiates this program from other places.

Words cannot describe how excited I am to see The Studio (MDR) grow… mentally, physically, and virtually!

Connect with Seaf: Facebook, Instagram

A-Team Intro: ASHLEY SNODGRASS - encourages you to commit!

Hello fellow warriors! For those of you who don't know me, let me introduce myself. I have been at The Studio (MDR) since October of 2012 which makes me new enough to appreciate the transforming results of this work out and enough of a veteran to know this is truly a life changing fitness studio. Outside of the studio, I am an architect by day and spinning instructor by night. I am an all around fitness enthusiast, mother to the best dog on the planet (seriously), lulu guru, graphic artist, coffee addict, outdoors(wo)man and lately, a serious Pinterest pinning machine! I hail from a small farm town in Illinois and I moved to LA to become a USC Trojan and never found a reason to leave. Enough about me...

As we get into March, It's time to reevaluate our resolutions for 2013. February 7 was statistically proven as the most common "drop off day" for new year's resolutions. By March, almost 50% of us will have ditched our resolutions. Good news is, if you make it to the 6 month mark, you are extremely likely to endure the rest of the year!

If you are sticking with your resolutions at this point, job well done - stay strong! If not, maybe you need to put more purpose behind your goals or find motivation elsewhere. Don’t think simply: "I want to lose 5 pounds" or "drink more water every day" or "go to 4 classes per week instead of 3". Work towards these goals by putting the benefits in front of the absolute resolution. Think instead: “I want to lose 5 pounds because the fashion options in my existing closet will greatly improve” or “I will feel more energized by drinking more water every day” or “I really want to feel powerful and accomplished by conquering a killer workout 4 days a week rather than 3”.

What will it take for YOU to commit (or recommit) to your goals for the rest of the year? Figure out what it will take to "make your move" and make March your month to do so. After all, bikini season is right around the corner!

Commit to yourself and your health and live with these wise words - “Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change.” – Jesse Jackson

Connect with Ashley: Facebook, Instagram, Twitter

A-Team Intro: BEATA CZECHOWSKI - shares her diet secrets

I moved to LA about 6 years ago, work in the music industry, have a little dog that is the center of my universe, and an obsession w/ heath and nutrition. I spend a good amount of time looking for the best workouts (The Studio MDR), food choices, supplements, or things for my mental health. I also LOVE food and enjoy finding fun new restaurants or recipes and trying different types of cuisine. For fun I run about ten ½ marathons every year.

I figured I would share one of my diet staples - Over the last year I’ve added a daily protein shake (Whey) after I exercise. Since, I’ve actually noticed more energy and I feel I’ve gotten stronger and recover faster. The CDC recommends that the average person gets 46-56 grams of protein a day. For people that do resistance training this number actually increases depending on the type and intensity of your exercise program. Getting 56+ grams of protein from just a food source can be a little difficult – so adding in a shake w/ 26 grams might be a good option. Don’t worry you wont bulk up, which is what most people believe. Below I've listed some of the benefits and the 4 main sources/types of protein. Of course whenever you add a supplement to your diet you should always check w/ your doctor.

Besides being easily absorbed and digested, protein powder provides these benefits:

• Helps the body to recover from intense workouts;
• When used before exercise, provides the body with energy to power through a workout ;
• Helps maintain lean body mass;
• Boosts immunity
• Helps stabilize blood sugar levels;
• Increases energy;
• May aid weight loss

And here's some info about the different types:

Whey Protein found in milk, fast absorbing and easy to digest, good supplement after intense workouts and is also a “complete protein”. Assuming you have no dairy allergies or intolerances, whey doesn't seem to have any side effect. (more info)

Casein Main protein in milk, slow absorbing, in your body longer, great as a meal replacement. To take advantage of casein proteins effectively, you need to use them at the optimal times of day. Casein protein is the best and only protein to take before going to sleep. Since casein breaks down steadily over time, it will continue to allow the body to absorb muscle-sparing protein throughout the night. (more info)

Brown Rice It provides a convenient source of protein nutrients for vegetarians and others who follow restricted diets. Since brown rice protein powder is considered hypo-allergenic, it may also make an excellent choice for individuals with dairy, soy and/or gluten allergies. (more info)

Soy Packed with fiber and antioxidants, soybeans are also a rich source of protein. Soy provides a wealth of health benefits, from reducing the risk of COPD, to preventing colon cancer. However, controversy has also surrounded the use of soy, since it's also been associated with autoimmune thyroid disease and lower sperm concentration. Soy is a plant based source, is as digestible as other sources of protein, and known for antioxidant capabilities *However, isolated soy protein may also contain isoflavone, a substance known as a phytoestrogen, which can affect hormone levels. (more info)

Connect with Beata: Facebook, Instagram, Twitter, Pinterest 

A-Team Intro: CHRISTINE AUDISH - talks transformation

Hello Beautiful people!!!! For those of you whom I haven’t yet met, let me introduce myself! First off, I will admit, the athletic gene somehow skipped me in my family, so I don’t have any crazy or exciting stories in that department. I do, however, make a great cheerleader and sports fan (Go Chargers!!)! I was born and raised in Los Angeles, and love the energy and variety of the city life... the beach, discovering new restaurants, being outdoors... but have always wished it had the sense of community and humility the country has to offer. You know, where everyone knows your name?!?  Well, last July I stumbled upon this chic little hot pink studio in hopes of getting myself back in shape, and ended up finding an extremely supportive, positive, and fun community as well! To me, this combination of an intense full-body workout and amazing support system, is the "X-Factor" of the Studio(MDR); the reason for my and so many others’ complete transformations. In seven months, I have not only transformed my body, and my lifestyle, but most importantly how I feel!

The best part is, you don’t have to be an athlete to experience the transformation, you just have to be committed to yourself. Show up, be present, give it 100%, and take advantage of the community. We are all here to support each other, and trust me we need it, especially after those bungees! The more you become a part of it and the more support you give and feel, the more likely you are to stick with it. For me, this sense of community gave me the confidence to believe in myself. Next thing you know I’m holding a 5 minute plank! 

Working my body to this maximum level, made me aware of the fuel that I was putting in my body and ignited a passion for nutrition that’s changed how I live and feel. I started out by making small changes to my diet, such as drinking more water, and limiting my alcohol intake, and then as time went on, I noticed a big difference in how I felt and decided to make more changes. A couple months ago I invested in this crazy blender called the Vitamix, and have been obsessed ever since!!! For anyone like me that lives a very “on the go” lifestyle but still wants some healthy, easy, and fun options, this is a must have!! I am now one smoothie making machine!!!

I am so excited to share some of my favorite recipes with you all and do my part to give support back to a community that has made me a transformer :)

Connect with Christine: Facebook, Twitter, Pinterest, Instagram

A-Team Intro: ADRIANA JAMET - The MegaMama

I never realized that being part of such a loving and amazing community such as The Studio (MDR) could have such a positive impact on my everyday life. I have made some wonderful friendships with so many of my fellow warriors, that coming into class is not thought of as a 'workout' but more like hanging out with my friends (except some of us are shouting to fight thru an intense session). The close relationships I have with each teacher is unheard-of, I trust them with my life and more importantly I trust Lisa with my most cherished secrets. I've been coming to (MDR) since June of 2011; I walked in terrified and left invigorated and assured that my 'beautiful body' would make a huge transformation. And boy did it ever! My husband and I were given the title of "The Transformer Couple" last April, and we are both extremely proud of our hard work and honored to be able to show the rest of the world what we all know: that The Studio (MDR) changes lives.

And now I am in the middle of another huge transformation and feel blessed to have The Studio supporting me and keeping me strong: I'm pregnant with our first child! Although this is super exciting and we are thrilled, this has been a big challenge for me both mentally and physically. I was incredibly sick my first trimester and had to fully surrender to the fact that I have no control over my body. My Mondays, Wednesdays, and Fridays for many months were faithfully spent with my favorite 'classmates'; it was heartbreaking for me to have to let that go. But with the reassurance of Jessi, Natalya and Lisa, I adjusted my class schedule to a time that my body was able to perform at and have been able to resume my three classes a week. Granted, since I was so sick I am not nearly as strong as I once was so I've had to modify many moves to accommodate my changing body.

I'm thrilled to be able to share my love of (MDR) as well as this new journey with all of you. If you are new to our community - welcome! I am always happy to help in anyway and make sure you have a friendly face to talk to.

For those of you who don't know, I'm an avid runner (love half marathons) and last year competed in numerous triathlons. I'm competing in my last long distance event this weekend, the San Diego Hot Chocolate 15k (9miles) Run before I hang up my laces (well, to be honest, I just won't be running the longer distances anymore). I'm excited to run one of my first races where I won't be pacing myself to PR - my goal is to simply finish in as long as it takes me with this little passenger on board!

Connect with Adriana: Facebook, Twitter, Instagram

Watch! The Man Behind the Machine - Sebastien Lagree

Don’t miss this interview with the Sebastien Lagree, creator of the Megaformer. He shares his inspiration, his plans for the future, and simple tips for helping you optimize your workout at The Studio (MDR)! [youtube http://www.youtube.com/watch?v=HN34nV9Z0wE]

Smoothie Sailing

Fire up your blenders, warriors. This easy, tasty smoothie recipe is a perfect post-workout blast of nutrition.

Blend …

• 1 cup spinach
• 1/2 cup frozen mango
• 1/2 cup orange juice
• 1/2 frozen banana
• 1 cup almond milk
• 1/2 teaspoon agave
• 1 tablespoon hemp seeds

Transformer of the Month: Michelle Hill

I never thought I would hear myself say "I love working out!" -- but I have to say, "I love my Studio (MDR) classes! One of my good friends suggested I go to class with her as she didn't want to go on her own. My first class was with Jessi and she had me sweating in seconds, but her sarcasm was superb and she won me over immediately. Obviously a glutton for punishment, I took my next class and, well, that was an experience in itself. Here was this handsome, fit body jumping in and out of the machines, singing and dancing to George Michael and simultaneously making sure we were sweating our butts off. I was hooked!

My initial wakeup call -- the moment I knew it was time to get fit -- happened when I saw this "before" photo of me with my husband. My belly was bigger than his, and the dreaded "middle age spread" had become a reality for me. After just one year of working out at The Studio (MDR), I have lost inches everywhere and toned my formerly non-existent bottom. I have muscles thatt I thought at my age were impossible to achieve. And all of the trainers at The Studio (MDR) have helped me get here. They are all perfectionists and at the top of their game, and they seem downright determined to give their students the strength and confidence to achieve our goals.

Last week my husband was diagnosed with cancer -- an ugly and cruel disease. And after a long day of chemotherapy with my amazing husband -- who WILL beat this disease -- I took a class with Lindsay. And it was amazing. I am so sure that my workouts at The Studio (MDR) are giving me the strength to deal with my pain -- both emotionally and physically -- and the support the trainers and all of the beautiful people who have become my friends in this fitness community is truly amazing.

I feel so blessed that I have found a workout I love to do to, and the support that The Studio (MDR) gives me is pure Love. I'm not sure how many people can say that about their workout.

The "Put Me in My Happy Place" Playlist!

While your workouts at The Studio (MDR) are undoubtedly happy-making, there are those times we all face that, well, piss us off.

Crazy traffic. A grumpy boss. A tiff with your significant other. Did we mention crazy traffic?

To help you snap out of a downer of a mood, download this random selection of "happy songs," chosen by some of The Studio (MDR)'s warriors.

•  "Lights" by Ellie Goulding
• "Countdown" by Beyonce
• "You're So Damn Hot" by OK Go
• 

"Gold on the Ceiling" by The Black Keys
• 

"Seven Nation Army" by The White Stripes
• 

"Don't Worry Child" by Swedish House Mafia
• 

"Let Me Love You" by Ne-Yo
• 

"Who Gon Stop Me" by Jay-Z and Kanye West

Lisa's Letter

A Love Note from The Studio (MDR)'s owner

Don't you guys love the fact that in sunny Los Angeles, springtime comes around a lot faster than it does for the rest of the country? Soon enough it will be time to jump back into our bathing suits ... or at least a pair of skinny white jeans!

And when I look across our lipstick-pink studio filled with 15 beds, I see SO many bodies changing and so many new faces walking in the front door -- and I revel in the constant buzz of energy. It's downright inspiring. We are operating on a higher level, and it's intoxicating.

I certainly feed off of all of you, as there is so much that we can all accomplish in our short 'lil lives! You, our students and thriving fitness community, teach me something new each day -- and I so enjoy being a witness to your journey.

So, while the rest of the country is still getting pummeled with snow and cold winter weather, I SEE YOU, day after day, kicking serious butt in The Studio (MDR). You will conquer the white skinny jeans this season and a teeny bikini, too! Because it's LA -- and when intentions are set and the work is done, dreams really do come true.

Big hug, Lisa

The Skinny On Getting Skinny in 2013

The first part of the year is such an incredible time; we are given the opportunity to start the year off fresh and realign with our goals. Who doesn’t love a clean slate? With all the amazingness and renewal that the new year brings we think now is the best time to spill our favorite skinny secrets. So here are the dos and don’ts to becoming your fittest, sassiest, most fabulous self in 2013!

DO – Kick Start Your Efforts

Getting into a new routine can be tough, especially if you are swapping out some less-than-great habits for brand- new healthy ones. We like to get recalibrated by spending the first few days of a new health routine by cutting way back on carbs and salt, and upping our water and multivitamin intake. By staying hydrated and cutting down on your sodium and carbs you reduce that post-holiday bloated feeling. The key to getting started is not to starve yourself, it’s to feel refreshed!

DON’T – Fall For Trendy Traps

Speaking of not starving yourself... This time of year there are tons of diet pills and fad plans trying to make their way into our wallet. We all know there is no magic pill that will give the same results as hard work. Don’t sacrifice your money or your health for something that seems like a scam!

DO – Jot It Down

Sometimes we try and try, but our new healthy eating plans don’t seem to get us anywhere. If this is the case, we think it’s always a good idea to start your new routine by jottings things down. We don’t want you to obsessively count calories, but we do want you to see if there is a pattern that may be the bottleneck to your healthy progress. By writing it down you may notice that in addition to healthy patterns you also forgot about that daily pit-stop to the office candy jar or the extra whip cream on the top of your latte. Writing it down may reveal a pitfall you never would have noticed. Once you feel like you’ve got the swing of things, ditch the journal!

DON’T – Just Count Calories

We don’t think counting every calorie is necessary to lose weight, but if you do decide to keep count, be wise! Not all calories are created equally! For example you could have a 100-calorie pack of pre-packaged cookies or cheesy crackers, or you could have 100 calories worth of egg whites with veggies. While both noshes would be 100 calories, one is full of calories that do nothing to nourish you while the other is filled with protein and healthy vitamins from the veggies. It’s not all about calories; it’s about fueling your body! Focus on healthy nourishment rather than calories and we bet things will fall into place a lot easier!

DO – Indulge on Weekends

Have you ever tried to avoid your favorite treats completely? If you’ve ever gone on a crash diet you know those usually end in a big binge, bigger than if you’d just had your favorite snack to begin with! We are huge proponents of clean eating and healthy living, but we also are big fans of a chocolate dessert here and there! If your favorite foods aren’t totally off limits, you’re a lot less likely to go crazy and have a binge and it makes it easier knowing that a treat is just down the road. Plan out a meal or two on weekends where you can have what you want. Celebrate your Friday night with happy hour and gluten-free pizza, or indulge in a full fat latte and a pastry after a Saturday morning workout... whatever it is that you go weak-in-the-knees for, allow yourself to have it in moderation every once in a while.

DON’T – Beat Yourself Up

If you break your new pattern of healthy eating by indulging at the catered office luncheon, don’t beat yourself up! More so, don’t use a single donut or a trip to the vending machine as an excuse to go all out the rest of the day (you know, where you tell yourself the diet is “ruined today anyways...”) That’s like getting a flat tire and slashing the other three... unproductive! Stay positive!

DO – Move and Shake

And as always, do get moving! Hop on over to a sweat-inducing MDR session and we know you’ll feel instantly better!

How do you kick-start your year!? We’d love to hear your skinny secrets too!

Puppy Love: Our Fave Ways to Get Fit with Our Pooches!

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!

Click on the pics below to read short stories about each doggie.

Join the NEW Healthy Recipe Club!

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.

Tuna Tartare

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.

Lemon & Kale Pasta 

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!

Student Spotlight: Lindsay, Brian, and Beata

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!

Transformer of the month: Christine Audish

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 Letter From Lisa

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,

Lisa

Unmasking the Benefits of Cleansing

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:

• Weight Loss | Average 5-10 lbs
• Increased Energy
• Improved Skin & Hair Condition
• Elevated Moods & Mental Clarity

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.