What’s Healthier: Peanut Butter or Almond Butter?

Always reach for almond butter because you assume it’s the healthier pick? Not so fast, say nutritionists. Here’s what you need to know about these popular nut butters so you can make a more informed choice

When we read this article that broke down the nutritional benefits of almond butter vs. peanut butter, we put down our almond butter and banana sandwiches. Not because almond butter isn’t a healthy staple of a well-rounded diet (rejoice! it is!), but because peanut butter – that nut butter we’ve shunned ever since we heard of the virtues of almond butter – isn’t as bad for us as we were led to believe.

In fact, according to Christian Henderson, MS, RD, the dietitian quoted in this article, almond and peanut butter are kind of like fraternal twins. "You can see a gram difference [in carbs, protein, and fat] here or there, but it doesn't really make a difference," she said.

So, now that we’ll be reaching for this good ‘ol childhood fave again, what’s important to keep in mind?

1. Skip the Skippy. Peanut butter can be loaded with added sugar, so if you’re going to buy a jar, make sure the only ingredient on the back of the label is peanuts.
2. Always opt for organic. Peanuts – like soybeans and corn – are overgrown and overprocessed in our country, noted Henderson, and they’re hard to grow. (Translation: They’re heavily sprayed with pesticides.) That’s why choosing an organic brand is crucial.
3. Don’t go overboard. Interestingly, Henderson said almond butter tends to be better than peanut butter at helping her clients with weight loss. That’s because almonds tend to be more filling, and peanuts tend to be more addictive. So if you’re going to go for the PB&J, just make sure you keep your portion size in check.

Where Lisa Eats (+ What She Orders!)

Given how fit she is, you might not guess that Lisa Hirsch is a total foodie. Here’s what she orders at her favorite restaurants around town … and the café that actually named a dish after her! 

I am confident enough to admit to the world that I do not cook. I wish I did, because I actually think I would enjoy it. Plus, I know how therapeutic it can be. But -- and I know this is a sad excuse -- I just can’t seem to find the time lately. I know that by not cooking for myself, I lose out on some of the major benefits that come along with preparing your own meals, like knowing exactly what’s in your food, not consuming any extra oils or salt, and having the satisfaction of eating something that YOU lovingly prepared.

Since I’m a total foodie and love to go out to eat, I’ve realized I have to be hyper-aware of how my food is prepared. I can sometimes be so specific, that I create my own dish (and the restaurant even names it after me!). Exhibit A: 

Canali Cafe

“The Lisa Special” Yes, there is now a dish called “The Lisa Special” named after me and in their computer system and everything. It’s grilled chicken in a spicy tomato arbiatta sauce with spinach and artichokes, all chopped up together. NO salt, NO added oil, and NO butter.  Sometimes when I am feeling naughty, I will sprinkle some parmesan over it, though I have been trying to stay away from dairy because it can be inflammatory. I love Italian food, and this is my absolute favorite meal to order for lunch, especially after a great workout at The Studio (MDR).

Hama

This is one of my favorite local spots to grab dinner.  I love sitting at their bar for Happy Hour. Many of the girls that work there are clients, so it is warm and inviting. The kind of place where everyone knows your name!

My go-to order: Steamed Shrimp Dumplings (no green onions) with Ponzu sauce and the Spicy Tuna Handroll wrapped in soy paper, no scallions. And of course a hot cup of green tea, which stimulates your metabolism and boosts memory!

Oscars

When I'm going out with friends, I love to go to Oscar's.

My go-to order: La Puente Backyard Original (and yes, I order the regular burger!) with grilled mushrooms – I mean REALLY, and SUPER REALLY grilled onions -- with their extra not-so-secret sauce. It's so good. I try and leave half the bun. Salad or papas?  Which would you choose? YUM!

Zinque

This is my local coffee shop spot/wine bar spot where I feel right at home and know the menu by heart. I get super excited when any additions are made. At the sight of the new cous cous salad with chicken, I went bananas. The phase lasted for about a month where I would consistently order it without any ezra oil or salt.

However, now I’m back to my go-to snack: the tuna tartare. The tuna is super fresh here. I always ask for no chips, no salt, and very light on the oil

Salt Air

At this new hot spot on Abbot Kinney, I always order the Pan Roasted Chicken with everything -- all I ask is that they go light on the salt. When I'm feeling crazy, I order the monkey pie for dessert. It’s heaven on a plate.

I used to be worried that waiters would be upset if I asked for my food done in specific way, but now I realize it’s really important to have full control of what I consume and feel zero qualms about asking for meals the way I like them. Let me know if you try any of my faves and what you think!

A Love Note from Lisa

The Studio (MDR)'s leading lady talks about the best trend she’s seen all year: The fact that women are finally starting to love themselves and their bodies, and truly accept who they are. Let’s all take a moment and be grateful for that!

Happy November! It's here again … my favorite month of the year! Both my birthday and Thanksgiving fall in November, so I get to celebrate all month long. And yes, I take full advantage of the non-stop celebrating and have done so ever since I was a little girl! It makes me so, so happy that instead of feeling older each year, I seem to feel younger, more thankful, and closer to my goals.

One of those long-time goals is body acceptance. I think it’s something every woman has struggled with at some point in her life. And here’s an observation I’ve made over the past year: I sense that women, in general, have become more comfortable with their bodies, and WOW, that is a wonderful thing! It is clearly evident from the short shorts and skirts that everyone’s wearing around town day and night that women appear more free with their bodies. As a woman who has personally battled with weight issues and poor self image, this feat of acceptance of one’s body signifies that we are clearly doing something right in this world – even if we still have a way to go. And I like to think that The Studio (MDR) is doing its part to help the cause. I know I feel as if I’m finally getting there thanks to this community!

If you have a chance, watch this clip. It’s Robyn Lawley -- a model who’s considered “plus size” -- on The Ellen DeGeneres Show, and I’m willing to bet the conversation will resonate with you.

I believe poor body image is a disease, and if everyone could take a look at themselves through the eyes of someone else, the picture would be more beautiful than you could imagine. Each and every one of us is beautiful in our own unique and special ways. Let’s take time out of our busy day and inspect our beauty from within, and look into the mirror and allow ourselves to approve of what we see.

So, happy November to you, have a wonderful Thanksgiving, and thank you for helping me feel like the luckiest girl around. I will be feeling grateful for all of you as I celebrate my birthday today, and feeling grateful for this space -- one that continues to help me truly like, accept, and even love who I am.

Big hug,

Lisa

A Fun Story About the Waitlist …

Alright, we’re going to break it down for you with a little storytelling sesh. Here goes: Sally Sue is DESPERATELY trying to get into Lindsay’s Disco Friday 8:15 p.m. class and sees “0 open.” Ugh she thinks. I want to do my standing long jump with pink lights on a Friday night! It’s like the SOHO house but so much better!

Trust us when we tell you that we want Sally Sue to come to Lindsay’s Friday club night class just as much as she does. What can Sally do to make sure she gets into her favorite class?

Sally needs to click “Sign Up Now,” even though The Studio (MDR) website reads “0 open.” The webpage links her to the wait list. “YES!” she exclaims. This has to be encouraging. She places herself on the waitlist on Monday night for Friday night’s class. The computer tells her she is  #8 on the waiting list.  Damn, she thinks, as she pets her puppy and resumes watching Orange is the New Black.

All week, Sally keeps checking the wait list, continuously taking pleasure in watching her name go up. By Thursday night she slides all the way to #2. “I just need two more people to cancel!” Sally screams at her computer.

It’s now Friday morning, the day of Sally’s beloved class, and after her first cup of coffee at 8:15 a.m. (12 hours before the class time), she still hasn’t received an email from The Studio (MDR) saying she’s made it off the waiting list. And now the wait list is closed.

Damn.

BUT wait! Sally remembers how the wait list works: 12 hours before a class begins, the wait list gets obliterated -- poof, into virtual Never Never Land. Although this sounds like the worst news ever, it’s actually GREAT news. That’s because in between 8:15 a.m. and 8:15 p.m., people are bound to cancel. (They will just get charged $15 late-cancel fee). What this means is that even though Sally used to be on the wait list, now it’s gone -- so if she wants to get into class, she needs to check The Studio (MDR) website throughout the day, looking to see if there are any spots open in Lindsay’s class.

While Sally’s at work eating lunch at her desk, she checks out the studio’s website to see if anyone’s cancelled. And she’s in luck! She see’s “1 Open” and clicks “Sign Up Now.”

And at 8:15 p.m., Sally Sue is in her Lulus, on her favorite machine at The Studio (MDR), holding standing long with lights off, Justin Timberlake’s Holy Grail blaring in the background.

The (HAPPY!) End.

Morals of the story:

1. Always use the wait list. It works! Even if you see “0 Open” when you go to sign up for class, click “Sign Up” and it’ll take you to the wait list.

2. Remember that 12 hours before the start time of the class you want to get into, the wait list CLOSES. That means spots can open up at any time throughout the day (that’ll happen when someone who’s in the class late-cancels), and you can keep checking the site to see if there are any available spots.

3. When you see an opening within 12 hours of the class you want to get into, click “SIGN UP” -- even if you used to be on the wait list.

4.Make sure you are opted in for e-mails from The Studio (MDR). These will notify you if you are taken off the wait list and placed into a class!

Meet Your New Studio (MDR) Healthy-Chef Blogger!

Arielle Ramos is an (MDR) addict, as well as a chef trained at The Natural Gourmet Institute for Health & Culinary Arts. Here’s the best part: She’s going to be sharing her amazing recipes -- complete with step-by-step how-tos and pictures! -- with YOU! Well hello beautiful people! What up what up. My name is Arielle Ramos and I am so excited to be your new healthy recipe blogger here at the studio MDR!

As an LA native, I have always been interested in the body-mind connection and how healthy eating can transform you, both physically and mentally.

In my early 20s, I took off to rural Malvali, India, to study philosophy at an ashram. To fulfill my “karma” duties, I worked in the kitchen and quickly learned from the other women how to create traditional chipatis, delicious daals, and fragrant curries. I fell in love with cooking, and after my time in India, I stayed very interested in plant-based eating. I went on to create and curate a vegetarian recipe and lifestyle blog, Your Vegan Girlfriend, where I focused on creating healthier versions of everyday favorites. After getting my undergraduate degree in psychology, I decided to pursue my passion for cooking professionally and attend culinary school in New York City. I completed the Chef’s Training Program at The Natural Gourmet Institute for Health & Culinary Arts, specializing in organic, seasonal, health-supportive cuisine and nutrition. After graduation, I trained with the culinary director of Real Food Daily and former head chef of Pure Food and Wine in New York City.

I recently moved back to LA and was temporarily living with my good friend Samantha. Each night, I would see my roommate come home, sweaty, smiling and talking about how “crazy” Ky’s class was. She started to get leaner and stronger and more importantly, she remained steadfast and enthusiastic about her always going to class. I wanted that! I hadn’t been to any exercise class in over a year, so making the decision to finally go to a class, knowing I was not even close to my best athletic self, took surrender. I made the jump and signed up for Lindsay’s class on a Sunday afternoon. I walked in terrified and walked out with a monthly unlimited membership. I haven’t looked back since!

I feel so lucky to be apart of such an inspiring community here at The Studio (MDR). I love meeting all of the incredible people who take and teach class, so if you see me on the megaformer next to you and you want to see a recipe for something in particular, let me know!

Fall Instagram Challenge: What’s Your Inspiration?

Whether it’s a pedicure popping through a new pair of ToeSox, a killer sunset, or an uplifting quote, there are so many pictures we find (and snap ourselves!) that inspire us. Now, it’s your turn to share what inspires YOU for a chance to win a free month’s membership!

Everyone knows The Studio (MDR) is all about inspiration. Our clients and trainers inspire each other to look, feel, and live our best lives. So, to celebrate our collective inspiration, we're holding a contest. We want to know what inspires you throughout your day.

Post a photo to Instagram of something that inspires you, and make sure you use the hashtag #thestudiomdr.

 

The person who uploads and hashtags the most unique photos by November 15th wins a free month unlimited membership! Photos must be unique newly uploaded to instagram to count as an entry to the contest.

A Peek Inside Jessi's Fridge

Want to know how Jessi Piha always looks so lean and toned? Well, here’s the secret: A healthy diet! Sure, she works out hard. But she also keeps her fridge stocked with super-healthy eats. Here’s some inspiration before your next trip to Whole Foods …

I know you will all be shocked to see I have actual food in my fridge and not shelves stocked with cold-pressed juice. This girl loves food and loves to eat! Because I am on the go all day, I need to have food that’s ready to eat. Luckily, cooking relaxes me. My obsession with food began when I was working as a private chef, something I've done off and on throughout the years.

Even when I’m teaching 5 a.m. classes, I never miss breakfast! I have a shot of E3 every morning, as well as steel cut oats mixed with chia seeds and my favorite seasonal fruit.  And yes, sometimes I eat this in the car on my way to The Studio (MDR).

I like to make my own staples: butternut squash soup, baked yams, chia seed pudding, and my fave raw energy snack. (The recipe is simple: Mix oats, flax seeds, chopped walnuts, almond butter, and honey, rolled into balls and dip in shaved coconut!).

I'm never without spinach, lemons, shallots, ginger, almond milk, almond butter, apples, and dark chocolate. I make veggie salads and add protein -- meats, beans, fish, and all kinds of other lean proteins. But I'm a snob about always having fresh food, so whatever I'm feeling that day gets cooked. I don't do frozen, with one exception: If you could take a peek inside my freezer you would find frozen yogurt. I have a wicked sweet tooth, and an oatmeal cookie crumbled on top of fro yo makes me seriously happy. (Though if someone offers me a doughnut, all bets are off!)

The Studio (MDR) Helped Me … Complete My First Triathlon!

Claire John never imagined she’d compete in a triathlon. After all, swimming in the ocean used to induce tears! But taking classes at The Studio (MDR) helped her feel stronger – both mentally and physically – she finished her first tri and can’t wait to do more. I took my first class at The Studio (MDR) thanks to Alex Malloy, and I instantly fell in love with the workouts. After taking several 5:00 a.m. classes with Jessi, I could see and feel a major transformation in my body. I felt stronger and leaner, and I was inspired to do something with this newfound strength! So, having only been a runner in the past, I decided to sign up for my first triathlon, to push myself to develop new skills in cycling and swimming.

On the day of the tri, I was surprisingly calm despite the nerves I had leading up to the event. Athletes of all levels were frantically setting up their gear, stretching, running laps around the parking lot, bouncing around, talking big, and taking in their power aids, yet I remained calm. I owe a large part of that to feeling strong, training well, and my awesome cheering squad.

When I first started swimming in the ocean I would cry before every swim. Seriously. I was terrified and couldn't get past my fear. But I didn't give up and with time and patience, I finally nailed a few "no more tears" ocean swims before the triathlon. I truly feel that my Studio (MDR) workouts not only made me physically stronger, but also mentally stronger, which played a major role in my triathlon training and racing. And Jessi is a purist when it comes to form, so I definitely attribute my injury-free training to her!

I am always up for a challenge and always setting new goals, so my next goal is to beat my fastest marathon and half-marathon times. Next year, when triathlon season picks up again, I’ll aim to improve my time in the sprint distance triathlon, and I even think I’ll train for the Olympic distance as well.

I'd also like to get through JUST ONE carriage-kicking, moon-walking, heart-pumping (MDR) leg workout without having to stop, for crying out loud! :)

5 Best Halloween Candies if You’re Going to Cheat

We know how easy it is to put your hand in the leftover Halloween candy bowl. That’s why we pulled together this list of the five healthiest Halloween candies. Stock up on these instead of the usual suspects when you do your Halloween Costco run this year! 1. Peeps Pumpkins

This quintessential Easter bunny candy is now dressing up as a pumpkin. And good thing, considering they contain very few cals and zero fat. However, it’s important to keep in mind that these little suckers are pretty much ALL sugar, so don’t go overboard.

The damage: One Peep contains 16 calories, 0 grams of fat, and 3.5 grams sugar.

2. York Peppermint Patty

This light, refreshing treat that leaves you with minty-fresh breath is a lot lower in fat and cals than other sweet treats that might tempt you this time of year.

The damage: One full-size patty contains 165 calories, 3 grams of fat, and 27 grams sugar.

3. Fun-Size 3 Musketeers Bar

Instead of chocolate bars filled with caramel and peanuts, snag a fun-size 3 Musketeers bar, which is lighter and comes in at a much lower calorie count than Snickers, Mars, and other chocolate bars.

The damage: One fun-size bar contains 63 calories, 2 grams of fat, and 11 grams sugar.

4. Tootsie Roll

While this chewy, chocolatey fix is better than a lot of other Halloween candy options, the danger is in how easy Tootsie Rolls are to pop. And at 50 cals a piece, you don’t want to plow through a handful of ‘em.

The damage: One Tootsie Roll contains 50 calories, 1 gram of fat, and 10 grams of sugar.

5. Fun-Size Peanut M&M's

If you’re looking for a quick energy boost along with your chocolate fix, this treat is where it’s at. The peanuts give you some protein, and at 90 cals a pack, you won’t totally wreck your diet if you indulge.

The damage: One fun-size packet contains 90 calories, 5 grams fat, and 9 grams sugar.

A Love Letter from Lisa

The Studio (MDR)'s leading lady talks about the power of positive thinking.

Positive thoughts …

What a difference a day, an hour, even a split second can make in one’s life. You never know what can happen -- from who you are going to meet, someone calling with good news that can change the course of your life, or turning down a certain street. Does this just happen randomly, or do we create our own destiny? Sometimes I get lost in deep thought thinking about this.

I don't know exactly why, but I do believe in the power of positive thinking and it's affect on me and the people around me. In fact, I’ve experienced first-hand how my positive thoughts have had a direct influence on the responses of those who come into my sphere. I see it, I feel it. And I often hear and use the expression, "Get out of your own way." Do our negative thoughts preclude us from experiencing the good and positive things in this world? Do we create roadblocks in life that prevent us from seeing and doing amazing things? Do we have the opportunity and the ability to change our direction?

I believe that we absolutely possess the power to do so! I believe that there is good in almost everyone. I believe that if you just start with a simple smile, the smile will seep inside and become a natural part of you. And once you allow yourself to feel beautiful from the inside, I believe life will reward you with a bevy of good things. We have to coach ourselves to avoid dwelling on what others have and avoid negative people who are destructive in nature. Instead, we need to focus on ourselves and appreciate that which we have and that which we’ve managed to accomplish in our lives, no matter how big or small.

This month, I’m urging all of us that make up this amazing Studio (MDR) community to recognize our accomplishments, because that’s what’s going to help us all strive ever harder to grab the proverbial brass ring. We have the power to create and live a life that is like a beautiful bed of roses, one that’s devoid of thorns. Once we allow ourselves to take care of "me" and learn to like who we are, then we will have the strength to reach out to help others less fortunate than ourselves.

There is a wise proverb that my family, over the generations, has ascribed to: "If I am not for myself, who will be for me?" Powerful, when you really think about it!

Here's to October, a month during which I hope all of us are able to celebrate who we truly are...

Big hug,

Lisa

A Love Letter from Lisa

The Studio (MDR)'s leading lady talks about how setbacks can help you get ahead.

Okay people, I’m just warning you … this isn't going to be a light and airy love letter, as it has been quite a challenging month for me. I watched one of my closest friends go through the death of her sister, a suicide, and it was beyond what this studio owner could fathom. All I want to do is wave a magic wand and take away the pain and suffering of this beautiful, tight-knit family that I have come to know well over the years, and bring back their beloved. Of course, I can’t do that, and it makes me feel helpless.

Helplessness is a place in which I do not function well, especially when I care so deeply about people. And just like I care about my friends and family, I hope you know that I care deeply about each and every one of you at The Studio (MDR). That’s why I believe that we have the power to help one another avoid getting to dark, vulnerable places -- places where taking one’s life appears to be the only option, where self harm, an eating disorder, anxiety, or depression becomes the norm.  I am a big believer that coming to The Studio (MDR) or doing any form of exercise, no matter where you are in the world, can be a soothing balm to sufferers of major depression, low self-esteem, and a ton of other ailments. In fact, it has been clinically proven that depression symptoms improve with exercise. According to the Mayo Clinic, exercise eases depression in a number of ways:

• It releases feel-good brain chemicals (neurotransmitters and endorphins)
• It reduces immune system chemicals that can worsen depression
• It increases body temperature, which may have calming effects

Exercise has a ton of amazing psychological and emotional benefits, too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk into The Studio (MDR) can boost your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

So, my Studio (MDR) family, let’s give ourselves a collective reality check. I’d love for each and every one of us to privately assess our current mental state and answer a couple hard questions: “Am I okay? Do I like myself?” If the answer is “no” to either one of those questions, then set a course of action that includes exercise and make an appointment for counseling. Then, do the best deed ever: Pose the same questions to your family, friends, and loved ones. And be there for them as you let them know that you care about them and want to help.

Let’s MAKE A DIFFERENCE in a whole new set of ways.  See you at The Studio (MDR), where we’re building state-of-the-art minds to accompany our state-of-the-art bodies.

An extra hug,

Lisa

The Studio (MDR) Helped Me … Get in Shape for My Wedding

Jennifer Howard knew she wanted to be in the best shape of her life before she walked down the aisle. Here’s how The Studio (MDR) helped this self-proclaimed serial workout person surpass her wildest workout goals.

I started coming to The Studio (MDR) after I got engaged last February. I had heard great things about the workout and I thought it would be perfect timing to try something new to trick my body. I have always been a serial workout person (I’ve done Barre Burn, yoga, hiking, spinning, pilates, and a ton of other gym classes!) but I felt like I was plateauing and needed a change for my big day! I was instantly addicted to Ky’s and Jessi's classes, and after taking classes three times a week for 2 1/2 months, I saw fast results. I even inspired three of my bridesmaids and my fiancé to come to The Studio (MDR)!

In addition to taking classes, I really watched my diet by eliminating wheat six days a week. I also ate a lot of salmon and veggies and -- believe it or not -- FAT! I ate plenty of avocados and cottage cheese for snacks. I would drink a smoothie in the morning for energy and lots of green tea throughout the day. I still had a little wine in the evenings, but I definitely cut that little habit down for the two months leading up to my big day.

I feel like The Studio (MDR) really gave me the mental strength to work out so hard. It is literally the only workout that has pushed me since my basketball and volleyball days in high school. I have never felt stronger or more confident. I am officially hooked. I came back to classes after my honeymoon and I feel like I am even stronger now than I was before the wedding. I am determined to stay this way. Thanks to all of the teachers who kick my ass at The Studio (MDR)!

The Studio (MDR) Tastemaker: Jenny Everhart

Considering The Studio (MDR) is the premiere fitness studio in Los Angeles, it comes as no surprise that it's filled with some pretty spectacular clients. Here's a spotlight on one and a little bit about what she does ... as well as 10 little picks that are rockin' her world right now.

As the director of her husband Tom Everhart's Art studio, and a Venice dweller since 1997, Jenny Everhart knows a thing or two about the hottest spots in the neighborhood. Here are 10 things she’s totally digging right now.

1. Bike Attack. http://www.bikeattack.com/womens-beach-cruiser-bikes

I bike everywhere, which I beyond LOVE, and my friend Ericson at Bike Attack has the coolest rides.

2. Stephanie Hobgood Hair. http://www.stephaniehobgoodhair.com/

I’m styled by friend, Stephanie.

3. Goddess of Skin. http://store.goddessofskin.com/

My favorite products are the Bonifide scrub and Truthful serum

4. Show Me Your Mumu. http://www.showmeyourmumu.com/

These clothes are the most fun to wear, and I adore the Mumu girls!

5. Venice Farmer’s Market. http://www.venicefarmersmarket.com/

I go almost every Friday.

6. Hal’s Bar & Grill. http://www.halsbarandgrill.com/pages/home.php

There’s nothing like a bloody mary for brunch, and all the food is great here.

7. Kreation Juice. http://kreationjuice.com/locations/juicery/abbot_kinney

I’m loving this new spot on Abbot Kinney, and the salmon kale salad is the best!

8. Moon Juice. http://moonjuiceshop.com/

Hands down the best almond milk around.

9. Menotti’s Coffee Shop. http://www.yovenice.com/2013/09/04/townhouse-venice-adds-menottis-coffee-stop-plans-menottis-saloon/

My dearest friend Nicely is opening the raddest new coffee spot on Windward Ave! It's dope!

10. Floral Art. http://www.floralartla.com/

Flowers make you live longer, and these guys are amazing florists on Abbot Kinney!

Transformers of the Month: Wenyi and Victor

When Wenyi and Victor were looking for a fitness studio that offered late-night classes to accommodate their busy schedules, they had no idea how The Studio (MDR) would transform not only their bodies, but also their lives. Here’s their story.

1. How did you find The Studio (MDR)? Tell us a little bit about your first class. Did you find it challenging?

Wenyi found The Studio (MDR) while searching for a workout studio or gym that offered later evening classes, and she stumbled upon (MDR). Our first class was the Intro class on a Sunday 8 months ago, and almost the entire team was there.  We did maybe only 15 minutes of the simple wheelbarrows, plank to pike, plank, etc. and we were already dying.  For some strange reason, when Wenyi asked if I want to sign up for the 1 week special, I surprisingly said YES … and the rest is history.

2. Did you come to The Studio (MDR) together, or did one of you inspire the other to start taking classes? And do you take classes together or separately?

The best part of (MDR) is that we both finally found an exercise that we can do together and most importantly, have a class schedule that fits perfectly into our schedule (9:15 p.m. classes are the best). For the last 10 years, Wenyi has always occasionally done some forms of exercise (yoga, swimming, etc.) but was never able to find something that motivated her to go consistently.  I, on the other hand, am probably the most anti-exercise person you’ll meet. I didn't do any exercise at all for the last 10+ years and was completely proud of that.  While my friends who continued to play sports or exercise were complaining about pain and surgeries, I was always laughing at them because I had no pain since I didn't do any athletic activities.  Now, we always take classes together.  It is just so awesome that we can share this journey together and can laugh at each other when we can't even move our legs or when our butts are in pain from the bungee.

3. What were your goals when you first started taking classes? Did you want to lose weight? Tone up? Feel better about yourselves/how you looked?

Initially, there were no goals.  I think we just simply wanted to find some exercise class that we could do together and that made us work up a good sweat. Soon after we started taking classes, we both had our own goals. Wenyi wanted to tone up, and I just wanted to be healthier.  I had tons of skin allergies in 2012 and I was miserable. My face was always red and blotchy along with body itch that made me sleepless. No doctor or medicine made me feel better. One month into taking classes at (MDR) and my skin started improving. Now I feel great! I guess I just needed to sweat out all the toxins inside.

4. What have been some of your biggest challenges along the way? Was there a point when you stopped coming to classes? Gave up when you were holding plank? And how have you overcome some of those challenges?

Surprisingly we didn't encounter any big challenges that discouraged us from coming. We were and still are surprised by how quickly this became a part of our everyday routine. We constantly think about class and can't wait to get to the Studio.  Even a two-day break seems too long now! We still can't believe we would ever think this way about an exercise class. After so many months, we still find each and every move challenging. You would think we would know how to do the wheel barrel by now, but still, sometimes a muscle is finally strong enough to do what it is supposed to do and then you are like, OHHHH, so this is what the teachers meant all this time!

5. Tell us a little about your biggest victory so far? How'd you do it, and how'd you feel?

Our biggest accomplishment so far is definitely our stronger bodies and smaller clothes sizes. We have also introduced some of our friends to (MDR).  They live over an hour away but they are just as hooked as we are now. Our usual get-togethers are now (MDR) class with the reward of a nice meal afterward. We have changed our entire lifestyle, cutting out drinking during the week. Wenyi used to drink every night to help her sleep and now it’s no longer necessary. We feel fantastic! 

6. What are your goals now?

Our goal is to keep going. We will continue a three-day-a-week routine and occasionally throw in a fourth class. We are really proud of each other for continuing this healthy habit. Wenyi has bought jeans that are smaller than ever and I put on my wedding suit from 10 years ago and it fit perfectly. We will continue to challenge ourselves on class stamina and would love to do an entire class without any breaks one day. We just feel so grateful to Lisa for opening the Studio (MDR), and to Lindsay for kicking our butts every other day!

Student Spotlight: Richard Veilleux

This busy hotel executive walked by The Studio (MDR) countless times. Then he walked in … and got hooked immediately. Here’s how he got in shape and stays so fit, even with a crazy travel schedule.  

My experience at The Studio (MDR) began with the beginner class on April 29, 2012, as I regularly walked by the small studio on my way to the beach and always wondered how it would feel to do a class. After that first session, I knew that this would be transformative, and I purchased 10 classes the following day.  I have always been very active with weekly 2-man beach volleyball games, jogging, biking, hiking, and golfing. When I started working out at The Studio (MDR), I was 160 pounds -- but I often experienced lower back pain, as well as hamstring and sciatic nerve issues. I travel a lot for work and the long flights were not helping me feel strong. As I began to take these classes, what I realized quickly was that even with all the sports I played, my core was nowhere near as strong as I thought it was. Training at The Studio (MDR) significantly increased my core strength as well as my strength overall. I’m so much better at all other sports now, including something as simple as jogging.

As I continued to take classes, my pain started going away. Today I weigh 152 pounds. I am stronger, leaner, and at age 47, I’ve never felt better. As with all exercise, focusing on the right diet is just as critical as working out -- especially when traveling as much as I do. I purchased the FitBit to track my calorie intake and outtake and I’ve continued to take classes regularly when I am not traveling. When traveling, I often view the great YouTube videos to maintain my strength.  An important aspect of The Studio (MDR) is that ALL of the trainers create a wonderful and supportive experience. Frankly, I do not enjoy going to fitness centers and gyms and prefer to participate in sports. However, attending classes at The Studio (MDR) ranks as one of the best fitness experiences I’ve ever had. As challenging as each class is, I continue to look forward to each session and feel great when I walk out those doors. I will continue to attend as many classes as I can as I simply want to continue to feel as good as I feel today. A big thank you to Lisa, Lindsay, Mary, and Jessi for contributing to shaping me up!

10 Fat-Burning Foods Our Trainers Eat Every Day

Want to know what all of the instructors at The Studio (MDR) eat inorder to stay so energized and looking so toned?

Here are some of their faves, which also happen to be nutritionist-approved foods for maintaining a healthy weight.

Steel cut oats. This fiber-filled breakfast staple will help you feel fuller longer, meaning you’ll be more likely to pass on that mid-morning snack (or those pastries on the board room table).

Fresh-pressed ginger with cayenne. Ginger is an amazing immune-booster, which will keep you healthy and able to make it to your workouts even when the rest of your family and friends start to sniffle. And cayenne pepper is a known metabolism booster.

Walnuts. Loaded with omega-3s and protein, this healthy snack can be eaten on its own or tossed into salads or on top of that steel cut oatmeal.

Quinoa. Instead of rice, try this ancient grain, which is loaded with protein and fiber and has a delicious nutty flavor. Mix in some fruit and have it for breakfast or a snack, or add in some chopped veggies and a protein for an easy lunch or dinner that can be eaten hot or cold.

Lentil soup. Lentils pack a double-whammy of fiber and protein (not to mention a ton of trace minerals and vitamins), so a soup loaded with these little powerhouses is going to rev your metabolism and keep you in great health.

Maca powder. Maca is an ancient Peruvian superfood used by indigenous Andean societies as a source of nourishment and healing for thousands of years. (Peruvian folklores tell of maca being used by warriors to increase their strength and endurance.) These days, you can buy it in powdered form and add it to your morning smoothie!

Chia seeds. Move over, kale: Chia seeds are the new darling of the food world, according to nutritionists. These little seeds are packed with protein, fiber, and healthy fatty acids -- a combo that’ll help you feel energized, full, and fabulous. Add a spoonful to water for a satiating snack.

Flax seeds. Want to keep your digestion rocking and bloating at bay? Sprinkle a teaspoon or two of freshly-ground flax seeds on top of your oatmeal or salad for an easy, healthy upgrade.

Avocados. They’re filled with healthy fats that rev the metabolism and keep you satiated. They’re loaded with essential vitamins and minerals. They taste AMAZING. And, California makes the world’s best avocados. Need we say more?

Salmon. This lean protein is also a great source of omega-3 fatty acids, which have been shown to do everything from boost immunity and mood to help keep weight in check.

A Peek Inside Mary's Fridge

All of us adore Mary Miller’s high-energy classes, and we’re seriously inspired by those amazing muscles that prove how hard she works out! Here's a look at the healthy grub Mary keeps on hand to look so amazing.

Working out is probably one of my favorite things to do, so I really try to maintain a (somewhat) healthy diet to enjoy the benefits of taking classes at The Studio (MDR) three to four times a week. When I eat better, I feel better -- but obviously I am only human, so I try to keep everything in moderation.

For breakfast I always have eggs handy. They are a quick, easy, warm meal that always leaves me satisfied. I love every type of fruit, but my favorites are blueberries, bananas, and grapefruit … I might have a slight blueberry obsession, which isn't a bad thing because they are loaded with antioxidants!

For lunch or dinner, I always have fresh fish, chicken, veggies, and/or stuff to make a yummy salad.  I don't eat red meat, so fish/chicken is a good source of protein for me. Sometimes that can get a little boring, so I always try and spice things up with some sliced avocado and salsa. Actually, I put salsa on EVERYTHING. It’s the Mexican in me (and my favorite!), but on top of that it’s also low in calories!

For a delicious snack, I love toasting a slice of Ezekial bread and putting almond butter, sliced bananas, and a drizzle of honey on it—so satisfying!

For dessert, I try and have a sweet fruit, like berries or watermelon, but if I am really craving it, I have a few (okay maybe more then a few) Trader Joe's sea salt dark chocolate covered almonds. They are heaven in your mouth. LOVE.

Now to the beverages: I used to have a diet coke addiction, and I realized a few years ago that I needed to break that bad habit. Now, my favorite beverage is sparkling water. I think Perrier is the best, as it has the most fizz. I also always have almond milk, coconut water, rosé wine, and a little champagne for weekend fun stocked in my fridge. I live with my older brother, so the beer is not mine, I promise!

How to use our Wait List

We understand that it can be disconcerting to see classes that are completely full. Please don't forget that we have a VERY effective wait list, and if you put yourself on it, you will likely get into the class.

If you are unfamiliar with how the wait list works, here is the 411:

1. Make sure you are opted in for emails in order to be properly notified. 
2. In order to put yourself on the wait list, sign up regularly as if you were signing up for class.
3. If you have made it into a class from the wait list due to cancels from other clients, you will be notified at least 12 hours before the start time of the class via email. If you provide us with your cell phone service provider you can also receive notifications via texts.
4. To avoid any late cancel fees, remove yourself from wait lists you don't want BEFORE being added to the class.
5. If you have not been notified 12 hours before the start time of the class, you still have an opportunity to make it into a class. If you check online between the 12 hour mark and the class start time, you will see spaces open up online due to late cancels. You can sign up for those spots directly as the wait list will be closed.
6. And you can always take a chance by walking into a class last minute! You never know if there will be no shows or late cancels that occur right before the class starts. We can't promise this will always be the case but it happens more times than not. 

We want you to get into classes and, trust us, this method really does work!

Please let us know if you have any questions or concerns by contacting the front desk at 424 228 4265 or emailing us at frontdesk@thestudiomdr.com

Transformer of the Month: Tammy Dunkley Nikolov

When Tammy faced a series of low points last year, the weight piled on … as did the self-pity. Here’s how The Studio (MDR) helped her transform her body and her attitude. 

How did you find The Studio (MDR)? And what was your first class like?

I live in the neighborhood and would always slow down when I saw a class was taking place, but I was too scared to stop and go in. I finally got the guts to stop one day, and Lisa was sitting behind the desk. She could see by the look on my face that I was terrified, and she seemed to know I had struggled to work up the courage to come in. She was so kind to me; she helped me sign up and made me feel at ease. Lisa took the time to listen to my story and assured me that I had come to the right place. My first class was with Jessi. I decided to take the MegaMamas class, as I thought it would be more my speed. Jessi was so sweet and knew I needed a little extra hand-holding. The Mommas in the class were all pregnant except for me and they ran circles around me. I thought, If they can do this pregnant, I can do this. I put my fear behind me and just started following the movements and watching my form. Before I knew it I was moving along with the class.

What were your goals when you first started taking classes?

I have a 2-year-old little girl and I put on quite a bit of weight during my pregnancy. I never really got back to my regular size. Also, 2011 was a tough year for me. I had a variety of emotionally challenging events happen in my life. I had an accident that required surgery to repair some nerve and tendon damage in my hand, and I lost my father. Those were just a few things on a long list of lows. Pity Party for one please! And so I let the weight pile on.

After turning 40 in 2012, I could see and feel the changes in my body. I knew that the longer I waited to make changes in my life, the harder it would be to get to where I wanted to be and needed to be for my health. I was stuck in a rut and had to get the weight off. More importantly, I wanted to stop feeling sorry for myself. The Studio (MDR) gave me the opportunity to make that happen.  All I needed to do was make the commitment; once I did, it was like a million doors opened up for me.

What have been some of your biggest challenges along your path of transformation?

The second class I took was the Intro Class on Sunday. It really helped me understand the process and what The Studio (MDR) had to offer. I heard in the class, “If you come three times a week, you will change your body.” I took those words to heart and told myself that I could do this. I signed up for my classes at the beginning of the week and would not let myself back out. I read the transformer stories for inspiration. It was awesome to see those people in class and know how far they had come. The Studio (MDR) is such a wonderful community of people. You can always look to your neighbor for inspiration during class. The only person you are competing with is yourself. I have made some wonderful friends at The Studio (MDR).

I had to take a few weeks off in May; I was out of the country for work. I would practice my plank and tried to be as active as possible while I was gone.  When I came home, to my surprise I was exactly the same weight as when I left.  I thought for sure I would have put on extra pounds. I know the core values of what I had learned at The Studio (MDR) helped me maintain my weight even when I couldn’t make it to classes.

What’s been your biggest victory so far? How'd you do it, and how'd you feel?

So far I have lost 20 pounds and several inches off of my body. In fact, I’ve lost five inches from my waist and two inches from my legs. I stood up one day and my skirt fell to the floor. I have gone from a size 14 to an 8 and I am closing in on a size 6. And still, the biggest change for me has been more internal than external. I have been motivated to change my diet and be more conscious of everything around me. I love my newfound healthy lifestyle! It has helped me become a better mother and wife. Best of all, I stopped feeling sorry for myself and made the changes I needed to make. I am so much a happier now.

What are your goals now?

I would like to lose a little more weight and continue to tone up. The Studio (MDR) will forever be a part of my life!  I cannot imagine my days without it. It has given me so much more than my new shape. It has helped me get back to the confident girl I used to be.

I am ready to conquer the world!

A Peek Inside ... Lindsay’s Fridge

Before Lindsay Hallam was a teacher at The Studio (MDR), she was a student who lost 50 pounds by sticking to regular workouts and cleaning up her diet. Here’s a look at the healthy grub she keeps on hand to maintain her weight.

The hardest part about losing weight for me in the past was always diet, because I LOVE FOOD so much. I've found that I stick to eating well due to staples that I always have on hand. The first is a pot of veggie chili that I make on Sunday for the week. It's cheap to make and easy to heat up when I'm famished or don't feel like cooking. Eggs, Ezekial bread, and various fresh seasonal fruit are always in my fridge for breakfast. Lunch and dinner are some combination of Trader Joe's microwaveable Brussels sprouts, asparagus, or baby bok choy with some kind of protein, like fish. Of course, I also keep plenty of vegetables on hand, such as peppers, onions, and mushrooms, which I like to throw on the grill in the summer. I always have a few bags of organic spinach, which I usually sneak into my diet by blending in my protein shakes -- you can't even taste it.

Speaking of beverages, I always have coconut water and wine in my fridge. I use one to hydrate when I go a little overboard on the other (just kidding!). The jar in the upper right corner is raw cashews soaking in water. I make cashew milk by blending soaked cashews with water, dates, vanilla bean, sea salt, and cinnamon.

I will admit this is the cleanest my fridge has ever looked! Normally it's a little more disorganized and chaotic, but it always contains the same healthy staples.