Transformer of the Month: Annie Wilson

1. What was your starting point?  

When I first came to The Studio (MDR) it had been years since I worked out regularly—although I’ve always had a passion for fitness and health it had taken a backseat in my life for a period of time. I had lost all my muscle tone, stamina, and confidence about regaining these back. I came in weighing around 150 pounds and now I am 130 pounds of awesome muscle power.  

2. Do you remember a specific moment that nudged you to go to class, or decide that it was finally time to make a change? 

I felt trapped in a cycle of feeling discontent about my physical fitness and frustrated by my inability to find a fitness routine that could keep me inspired, engaged, and motivated without it becoming monotonous. It was a happenstance that brought me to The Studio (MDR). Midst brooding over finding a felicitous workout that encompassed a level of high-intensity and efficacy – I ran into a former roommate who had just come out of a class. Drenched in sweat, looking toned, and healthy I had to know more! She described the workout and kept promulgating the studio is transformative and effective. Even better, she told me it was continually challenging and never humdrum. I decided right then and there I had to check it out. I love a challenge and more so a class that can be a routine workout for me without feeling routine.

3. What were the first changes you noticed after the first few weeks of taking classes at The Studio (MDR)? 

After my first class I fell in love. Not only is it dynamic, face-paced, fun, I can feel every muscle being worked out in a way in which I’ve never experienced before. It truly is a groundbreaking routine in the ability to incorporate a total-body workout with cardio and strength in such short time duration. After the first few weeks of classes my body was significantly changed. I first noticed how much core strength I gained in such a short period of time. It is unparalleled to any other workout I’ve tried.

4. Have you cleaned up your diet and if so, how has it changed?

I have definitely started to eat more raw unprocessed food. I’ve cut down on eating sugar and I make sure that I stay hydrated.

5. What’s one pose that you used to hate but love now? 

French twist. The name sounds so sweet and innocent, but it works you hard and carves out your abs to make them ready for bikini season. Living in LA ‘bikini season’ is an all year ordeal so I’m always prepared. 

6. How far have you come from your starting point in both physical and mental ways? And what are some of your new goals when you look ahead?

When I first started taking classes I had no muscle definition or tone, now I have strength throughout my body and it has changed my entire physique. Having developed strength and sculpted muscle tone, I’ve become more in-tune with body awareness. From something as simple as recognizing when I am slouching and self-correcting my posture to understanding how to use more core strength and muscle control when I am in dance class.

The Studio (MDR) has pushed me to break through mental barriers and to learn to accept being comfortable in discomfort -- when the change is happening. I love when occasionally an instructor will put extra resistance on my megaformer during class because they know I can do it and giving me a loving push to better myself. Them having faith and confidence in my own strength has lead me to realize I am capable of so much more than I thought possible. Especially since just shy of a year ago I experienced a severe case pneumonia alongside multiple lung surgeries --- there was around an 8 month period where I couldn’t workout like I’d been used to. Coming back in again to The Studio (MDR) I was once again gaining up strength and stamina. I was overwhelmed at first dwelling on fears about my ability to do it, but thanks to the instructors I’ve come back (maybe even stronger) and feeling confident and mentally prepared to take on whatever is next in life. In fact, the Studio (MDR) has made me not only want to "look it. feel it. live it," but fueled my desire to inspire and start teaching fitness and health education to others as well.

(MDR) Kitchen: Grain-Free Protein Pancakes by Anne Sage

Pancakes have been my favorite food since childhood, but the recipe now sends my poor stomach into spasms and weighs me down for the rest of the day. I'm not about to relinquish my go-to weekend indulgence, though, and fortunately for me there are plenty of great pancake recipe options whose ingredient profile is as impressive as their taste!

I've spent the last few years honing this recipe and it fully satisfies my breakfast cravings. These cakes are light and fluffy without the overly eggy taste that sometimes characterizes grain-free pancakes. They're the perfect foundation for sliced fruit, a drizzle of honey, or even plain ghee! I like cook up all the batter, eat half my pancakes in the morning, then tuck the rest into a sandwich bag for laterthey're great at room temperature with a slather of nut butter!

Grain-Free Protein Pancakes

Preheat an electric griddle to 350 degrees or heat a non-stick pan on the stove over medium low heat. Combine all ingredients in a blender and puree on high for 30 seconds or until smoothly blended. Measure 2 tbsp of batter per pancake onto pre-heated surface and cook until bubbles appear in batter. Flip with a spatula, finish cooking other side for 30-60 seconds, and serve up hot with your choice of toppings! Or, let the pancakes cool on a baking sheet and enjoy as a snack for later! Makes 12 small pancakes. 

*A word regarding protein powder. Each one is different, and this recipe has been tested specifically for the one I specify here. I certainly encourage you to try using your own favorite powder but can't guarantee the results!

- Anne Sage

Read Anne's blog here and follow her on Instagram @citysage

How to Reduce Inflammation

Inflammation plays a role in everything from cardiovascular disease to depression, and diabetes to obesity. It is important to differentiate chronic inflammation from acute inflammation. Acute inflammation is what happens when you cut yourself, for example. Inflammation temporarily occurs to protect and heal you. Inflammation becomes damaging when it is chronic. If you want to stay healthy, fit, and vibrant, it is important to keep inflammation in check.

The best way to prevent or heal inflammation is to eliminate inflammatory foods, introduce anti-inflammatory foods, and implement a few lifestyle changes.

CUT IT: Limit processed foods, refined sugar, and flour. Gluten, dairy, soy, eggs and yeast are common food allergens. If you are sensitive to these foods your body will produce an inflammatory reaction. If you suspect any food sensitivities try an elimination diet.

EAT IT: Eat a diet filled will nutrient dense, whole foods. These foods provide vitamins, minerals, antioxidants, and fiber that can combat inflammation. Aim to eat wild-caught fish 3 to 4 times a week. They are filled with omega-6 essential fatty acids, which have potent anti-inflammatory properties.

SIP IT: Drink bone broth daily. It provides collagen, glutamine, glycine, proline, and glucosamine. This helps to heal the lining of the gut and reduce inflammation. For a recipe, check out this post.

SWAP IT: Try to eat organic, pasture-raised, grass-fed meat instead of grain fed meat. Eat as many organic foods as possible and limit GMOs.

ZZZ’s: Be sure to get adequate sleep, seven to ten hours, depending upon age, activity level, and overall health. If you have difficulty sleeping check out this post.

WORK IT: As if we needed another reason to come into The Studio (MDR), research shows that people who did at least two and a half hours of moderate exercise weekly lowered their markers of inflammation by at least 12 percent!

CHILL OUT: Stress plays a role in inflammation, so do whatever it take to de-stress. Spend time with friends, get outside, and get moving. Numerous studies have shown that mind-body therapies actually can actually reduce inflammation markers. All it takes is 5 to 10 minutes of meditation.

SPICE IT: Add turmeric to your arsenal. It has been shown to have strong anti-inflammatory properties.

MASSAGE IT: Rumor has it a 45 minute massage can actually lower your pro-inflammatory cytokines. (If you’re looking for a therapeutic massage we love Acutonix in Venice)

SUPPLEMENT: Take a quality probiotic daily. Due to stress, antibiotics, and poor diet the bad bacteria in our gut can start to outweigh the good bacteria. This can lead to dysbiosis and inflammation. Look for a probiotic with acidophilus, bifidus, and lactobacillus. 

5 Tips To Mindful Eating

You may think you’re doing your body good by sipping on a green juice or eating a salad, but if you’re doing so while watching TV or behind the wheel of your car, then keep reading.

Driving, working, watching TV, or scrolling through social media, are all distractions that interfere with the ritual of eating. Mindless eating cannot only lead to overindulgence, but it also does not allow us to properly digest what we consume. This impaired digestion means you won’t absorb all of the precious nutrients your body needs. The simple solution to this is to practice mindful eating, which requires you to shift your full awareness to the meal in front of you.

  • Begin with why: Before you begin eating ask yourself, “Why am I eating this?” Am I hungry, thirsty, or am I simply bored? Why do I want this? How will it make me feel? Asking ourselves why allows us to tune into our bodies and avoid emotional or mindless eating.
     
  • Unplug: Sit down and unplug. While we completely understand mealtime may seem like the perfect thirty minutes to squeeze in your TV show, catch up on instagram, or peruse pinterest…resist the urge. When we’re distracted while eating, we tend to eat mindlessly. This can lead to overeating and many times gas, bloating, and digestive issues. Take mealtime as a well-deserved break and a time to focus on nourishing yourself.  
     
  • Breathe: At this point, you’re now sitting with as few distractions as possible and it’s time to begin focusing on your breath. Take a few deep breaths from your diaphragm (belly breathing). Inhale as your stomach extends and count to ten, and then exhale slowly for a count of ten. Do this at least three times. This allows you to release any tension or stress you may have had and connect with your body. This breathing exercise relaxes the body and enhances the blood flow to your digestive organs.
     
  • Use your senses: Before you dig in, use all of your senses to observe the dish. This allows you to slow down and become aware of what you are about to eat. It also tells your body to prepare for eating. Smelling and looking at your food sends signals to your body to create the enzymes needed for digestion.
     
  • Chew well: Digestion begins in the mouth with salivary amylase and salivary liapse. Salivary amylase begins the breakdown of carbohydrates, while salivary lipase begins the breakdown of fats. With that said, thorough chewing and exposure to the lipase and amylase will enhance digestion. The rule of thumb is chew each bite until the food becomes liquefied, which could be 20-50 chews depending upon what you are eating. Chewing well has many benefits. It enhances digestion, promotes optimal absorption of nutrients, and it forces you to slow down so you will feel when you are full. 

Live It: Summer in L.A.

Summer is finally here! It’s time to gather your tribe, get outside, and soak up the sun. If you have found yourself frequenting the same farmer’s markets, cafes, and hikes we’re here to switch things up!

Twilight Concert series on the Santa Monica Pier: This is one of our favorite summer traditions. Every Thursday night, from July 7th to September 8th, The Santa Monica Pier turns into a concert venue. Bring your blankets, friends, a nice rosé, and enjoy the diverse line-up with the picturesque view.

Hit the local farmer’s market: We’re so lucky to be in the center of farmer’s market mecca. From Playa Vista’s farmer’s market (located right in front of our PV location) to Main St. Santa Monica (bike valet anyone?), we have so many options. We’re making it a goal to hit each of the following farmer’s markets this summer. Who’s with us?

  • Arizona Ave @ 2nd Street, Santa Monica I Wednesdays 8:30 a.m. – 1 p.m.
  • Arizona Ave @ 3rd Street, Santa Monica I Saturdays 8:30 a.m. – 1 p.m.
  • 2640 Main Street, Santa Monica I Sundays 8:30 a.m. – 1:30 p.m.
  • 500 Venice Blvd, Venice | Fridays 7 a.m. - 11 a.m.
  • 12775 W. Millennium Drive, Playa Vista I Sundays 9 a.m. – 2 p.m.
  • Grand View @ Venice Blvd, Mar Vista I Sundays 9 a.m. - 2 p.m. (Try CocoBakes for delicious healthy treats!) 

Hike Temescal Canyon: This is one of our favorite hikes in LA. While it may be under 6 miles away from the studio, this hike really allows you to escape and get in touch with nature. You almost forget you’re in the middle of the city. The views are unparalleled and are motivation enough to get you to the top.  

Rooftop Cinema in DTLA: Nothing says summer like cinema under the stars. The Rooftop Cinema Club has created the perfect ambiance to enjoy cinema al fresco, located on the rooftop of The Montalbán Theatre. Did we mention Farmer’s Belly Café is serving their farm-to-table dishes on the rooftop before the screening? So yes, comfy chairs, wireless headphones, city views, and delicious food…. you know we’ll be there.  

10 Ways to Reduce Everyday Stress

Chronic stress is an ugly thing. Yes our body is equipped for stress, short-term stress that is, the adrenal glands are signaled and it triggers a release of cortisol and adrenaline, as well as an increase in blood pressure and blood sugar. Once the stressful situation has passed the cortisol decreases along with the blood pressure and blood sugar. When the stress persists this response doesn’t shut off and it can lead to adrenal fatigue. When the adrenals are constantly stimulated this leads to inflammation, thyroid insufficiency, fatigue, and many other ailments.

Chronic stress raises insulin and can lead to weight gain and insulin resistance. Needless to say we need to limit our stress, and for the stress that’s unavoidable here are ten ways to help minimize the impact it has on you!

 

  1. Meditate. Meditation is so beneficial in reducing stress. We know it can be daunting so try an app like Headspace. Give it ten minutes a day, we promise you won’t regret it.
     
  2. Get outside and soak up the sun. Vitamin D is linked to increased serotonin, also known as the feel good neurotransmitter. Being in nature whether that is at the beach or in a park reminds you that you are part of something bigger and can help put stressful situations into perspective.
     
  3. Laugh. Laughter could be the best medicine after all. Laughing releases endorphins and reduces the body’s stress response. Call up one of your girlfriends; play with your kids, or whoever makes you giggle.
     
  4. Get moving! Exercise literally burns off stress chemicals. So get your booty into Studio (MDR), start sweating, and shedding the stress.
     
  5. Eat Healthy! Excess sugar, carbohydrates, and refined foods add stress to your body. They spike your blood sugar, increase inflammation and can lead to weight gain.
     
  6. Sleep. A solid eight hours of sleep each night is one of the best things you can do to keep your stress in check.
     
  7. Practice deep breathing. Inhale for a count of five and exhale for a count of five, breathing from your belly. Do that five times. Deep full breaths have a profound affect on resetting the stress response. The vagus nerve goes through your diaphragm and is stimulated with every deep breath. It actually activates the parasympathetic nervous system and releases anti-stress hormones.
     
  8. Express gratitude. By focusing on what you are grateful for you shift your focus from what causes anxiety or stress to what brings you joy.
     
  9. Aromatherapy. Oils like lavender or rosemary can stimulate the limbic system and release chemicals in the brain that promote relaxation and calmness.
     
  10. Break out of your routine. Whether it’s picking up a guitar, cooking, playing tennis, or practicing calligraphy, just do something outside of your daily routine.

A Love Note From Lisa: How to Face the Inevitable

Founder of The Studio (MDR), Lisa Hirsch, talks about making the most of the inevitable.

One of the things I love most about running The Studio (MDR) is that it is literally an agent of change. Come to class wanting more defined abs or a perkier booty? Poof—put in the work and the rewards are yours. I watch so many of you change your bodies and truly transform, becoming so much healthier, happier, and feeling the kind of energy boost that comes along with investing in your well-being. It’s amazing to witness! 

Observing this kind of change also inspires me to see additional possibilities outside The Studio (MDR)’s walls. When I am faced with challenges these days, I start thinking of possible solutions rather than harping on what’s not working. I see injustices in the world and try to figure out a way I can help, even if it’s only a small contribution. All of this positivity and potential for change is not only uplifting and inspiring, but it’s also given me a new outlook on so many things, which, before now, I often took for granted or simply didn’t see very clearly. Which is why I’m finding it even trickier to face what I know I can’t change—and for me, right now, that topic is age.

 Don’t get me wrong—I’m still going to love it when my birthday rolls around every November. And I know that age is just a number... what really matters is how you feel. Still...We all know that time is going to march on, and when so much in life is so changeable, it can be tough to realize that some things, well, just aren’t.

Recently, I was chatting with a friend about all of this, and she could relate.  Last year it seemed she had all the time in the world to get her workouts in three times a week. Then, life threw her a major curve ball, and now she's battling breast cancer. Obviously, her priorities have shifted, and she’s focused on her treatment—in addition to all of her other demands. And, if she’s able to, she fits in a workout once a week. I admire her so much. Talk about having to face a big change, and she’s doing it with class, grace, and even a hefty dose of humor. Maybe there’s an area in your life, too, that feels discouraging. Perhaps you’re taking care of a sick parent, facing a career change or, like me, you’re wondering how the heck you can be 40-something when you still feel like you’re 31. What I’m learning as I face my own “stuff” is that the unchangeable is a part of life. But that doesn’t mean you can’t transform your view about it and embrace it.  

Right now I’m reading Cameron Diaz’s new book, “The Longevity Book,” which I am loving.  Like Cameron, I have never lied about my age and genuinely believe that there are 5 pillars of well-being: good nutrition; movement of the body; a good night's sleep (rest); stress release; and meaningful, connected, loving relationships. Aging is truly a gift. This is something I am very aware of as life can change on a dime and there are those who don't get the opportunity to celebrate that next birthday...So we need to wrestle with our mind to stop stressing about what could be and concentrate on the enjoying the moment and valuing its existence.  We cannot control or stop the aging process but we surely can embrace the youthfulness of our thoughts and actions!

 What I know for sure is that during times when you feel like there’s nothing you can do about a totally unchangeable situation, taking one little action step toward something can make you feel like a million bucks. For me, I’m focusing on filling my life with as many things that I love and that fulfill me. I'm concentrating on finding social issues that interest me and where I can make a meaningful difference. If I have to get older, damn it, I’m going to do it in the best shape of my life and make conscientious choices that help me feel happier than ever with every extra birthday candle I make a wish on. I’m also ever-inspired by all of you beautiful souls who are changing before my eyes and showing me that no matter what’s in store, leaning on those you love and the communities you’ve built makes everything better. 

With so much love and admiration for you, The Studio (MDR) community, 
Lisa

Follow Lisa on Instagram @lisanhirsch

Transformer of The Month: Fred Lanes

What was your starting point? 

My starting point was having significant issues with my right hip flexor (and psoas muscle).  I was having to see a sports physiotherapist and a chiropractor routinely in order to get any kind of ability to walk any meaningful distance without considerable discomfort. My bicycling and yoga were not doing the trick.

Do you remember a specific moment that nudged you to go to class, or decide that it was finally time to make a change?

As last summer approached I knew I had two important trips coming up - the first was to the Paris air show and the second to The Open at Saint Andrews. Walking would be an important aspect and at that point in time I could maybe walk about 100 yards without having to stop to allow the pain in my hip flexor to subside. My chiropractor suggested that I look into a Pilates reformer type of class. At the same time my son had begun to attend The Studio (MDR).  I had noticed how it helped him with his balance, flexibility and strength. 

What were the first changes you noticed after the first few weeks of taking classes at The Studio (MDR)?  

For starters, after class the pain in my hip flexor had subsided and I was able to walk without having to stop every 100 yards or so. That was huge. Having been a varsity athlete throughout high school and college (wrestling and lacrosse) and an avid skier to this day I accumulated numerous maladies that began then and continue to impact my daily life, including rotator cuff injuries to both shoulders and knee injuries all of which have required surgery, physical therapy or both. 

Have you cleaned up your diet and if so, how has it changed?

After a couple of months of attending The Studio (MDR) I had noticed that I had reached a plateau.  Not the least of which was as a result of my dietary habits - especially the evening or weekend before attending a class at the studio. I decided that in order to have better performance and results of class I needed to make some adjustments. I spent a week writing down what I was eating and drinking and what exercise I was doing. As a result I reduced the quantity of "junk food" that I was eating and also moderated my adult beverage consumption especially on the day preceding working out at the studio. 

What’s one pose that you used to hate but love now?

Pigeon. I still hate pigeon, but it really helps with my hip flexor. And I especially hate it when I'm doing it at the Mega Stretch class and Albina (the instructor) provides a position correction that serves to deepen the stretch. 

How far have you come from your starting point in both physical and mental ways?

How far have I come for my starting point? Miles! Consider that several months ago I could walk maybe 100 yards without having to stop and now I can walk for miles speaks for itself.  And my level of flexibility has increased remarkably to the point that perhaps I have better flexibility than some of the class instructors. Some of my new goals as I look ahead include a bit of weight loss and losing perhaps an inch around my waist.  Interestedly but not really important to me at all is I don't think I've lost a pound since I began working out at The Studio (MDR) - but about an inch around my waist. I do know that I have absolutely converted fat to muscle and while I don't have the six pack I had in my college days my abs are the best that they have been since, and that has contributed to the improvement in my hip flexors and a reduction in sporadic lower back discomfort. 

The Essentials of Essential Oils

Essential oils are the fragrant essence of a plant. They provide adaptive powers for the plant and therapeutic powers for us. The same vitamins, antiseptics, and hormones they provide for the plant, provide a wide range of benefits for us.

HOW TO INCORPORATE ESSENTIAL OILS INTO YOUR DAILY LIFE:

Be sure that you purchase 100% pure, therapeutic grade oils.

AROMATICALLY: We love using a diffuser.  You can also rub a few drops between your palms and inhale deeply. Inhaled remedies are great for headaches, sinus issues, and calming or stimulating effects.

TOPICALLY: Dilute essential oils with carrier oils like jojoba oil or coconut oil.

OUR FAVORITE ESSENTIAL OILS

  1. Lavender: One of the most widely used essential oils known for its calming and soothing qualities. Add to your diffuser while you are getting ready for bed to promote peaceful sleep. You can also place a drop on the underside of your pillow to encourage peaceful sleep. Lavender is also found to aid in the reproduction of skin cells.

  2. Wild orange: Our go to when we are feeling sluggish or anxious. It’s a stimulating and all around happy scent. Combine roughly 20 drops with almond or coconut oil and rub all over your body when you step out of the shower for a quick boost.

  3. Chamomile: Serves as an anti-inflammatory and helps with bloating and cramping. Chamomile also helps to de-stress and calm. It acts as a mild sedative. Use as you would other essential oils, or sip on chamomile tea. Be sure to cover the cup while it is steeping to preserve its therapeutic effects.

  4. Peppermint: Increases energy and focus. It aids in digestion and calms nausea.   

  5. Eucalyptus: Provides energizing and antiseptic effects. Great for cold symptoms and sinus or respiratory issues.

  6. Rosemary: Helps the mind focus and energize. Rosemary also improves memory. Rosemary essential oil mixed with coconut oil makes a moisturizing hair mask that stimulates hair growth.

*Photo via @saffronsageliving

How to Get the Best Beauty ZZZ's

Sleep can impact your body just as much as constant exposure to toxins or a bad diet. A lack of sleep can have many negative impacts. It is a major stress on the body, which can lead to weight gain, hormone imbalance, lowered immune function, hair loss, and premature aging.

Let’s begin looking at sleep like it’s an event. You can’t run around all day like a crazy woman and expect your body to calm down the second your head hits the pillow. So lets prepare for bed like an event. Turn down the lights and set an ambiance. Throw some lavender into your diffuser. Take a bath or a relaxing shower. Put your phone away and journal instead. Sip on chamomile tea. Stretch, do a few yoga poses, or meditate. Create a routine of preparing yourself for bed.

Remember when you were a kid? You had bath time then story time, both of which prepared you for bed. Well big kids need this transition too. Take a half hour to yourself and prepare for bed… you deserve it!

  1. Wake up and go to bed at the same time to keep your hormone cycle regular (even weekends!)

  2. Create a bedtime ritual: warm bath or shower, reading, herbal tea, etc.

  3. Avoid caffeine after 1 pm

  4. Digital detox an hour before bed. This mean no phones, computers, TVs, or iPads…Just five minutes of blue light exposure reduces your melatonin production.

  5. Install F.lux on your computers and devices to reduce blue light exposure after sundown.

  6. Write down anything on your mind or that you need to do the next day so when you hit the pillow your thoughts are not racing

  7. Gratitude Journal: jot down 3 things you’re grateful for or share them with your partner

  8. Reducing stress is imperative, 10 minutes of meditation before bed can greatly reduce stress and help you to drift off to sleep

  9. Make sure your room is dark and cold. The best temperature for your body to sleep is from 60 to 66 degrees.

Sweet Dreams!

*photo via @parachutehome

 

#ModifiedBearDontCare

Our trainer Jessi Piha is back and better than ever! This month, she shares with us the story of how she pre-habbed and rehabbed her back after a major spinal surgery on the magical Megaformer.

As your teacher I’m not just coaching you to challenge your body's physical potential, I’m compelled to encourage you to fight when you get mentally fatigued. When I tell my classes that, “I’ve got you, I have your back” I’m kinda being literal.

Some of you have been wondering where I disappeared to for a year. Even those who attended my classes regularly were surprised to hear I had a serious back situation. In fact, my surgeon was confused as to how I was functioning. After seeing my x-rays, the damage so to speak, he said the pain must be on another level. The truth is, it was unbearable, I hurt everyday. It got to the point where I flipped an auto pilot switch, I showed up, did my job and the rest of my life was spent in agony.

So what’s the story?  On May 1st 2015 I went under anesthesia and sharp objects for almost 6 hours. The anterior, posterior spinal fusion performed was to correct some structural issues that contributed to a collapsed portion of my back, the part crushing some nerves. The part of this tale you may find particularly relevant is directly correlated with this beast of a machine we adore, and, at the same time curse, here at The Studio (MDR), the mighty Megaformer. I’ll get to that in a moment.

First, to answer some of your questions, no, there wasn't any grand event that landed me in a hospital bed with five, three inch screws in my vertebrae.  What began at birth with a small curve in my spine was exacerbated by year's of the usual wear and tear of an active girl. I lived a "semi" normal life, playing sports, jumping out of airplanes, surfing, climbing mountains, and roller skating.  What? This is totally normal for California.  My point is I didn’t take “the road less traveled” in fear that back surgery would be in the my future. I mean who does that anyways? We don’t seize our days like that, waiting for something to break in our bodies. Truth be told, if it wasn't for my tenacity coupled with my love of health and fitness, things could have been much worse. The reality is anything can happen to any of us, at anytime. No one is exempt. Our bodies are precious and powerful, and yes, undoubtedly resilient. Unfortunately  sometimes we take for granted this gift we were given, we ignore the signs or go into denial that something could be seriously wrong.

I wasn’t in denial, rather, I was determined to find a solution through conservative therapy, like acupuncture, chiropractors, massage, to name a few. I fought for years before I reached my breaking point.  I wasn’t worth it anymore and that’s when I asked myself this question, “What is my quality of life?” Wow, it had got to that? My answer was sad, but very honest. For the past six years I was consumed 24/7 in pain. It depended on the day, the weather, how I slept, etc. It was different degrees of discomfort as the years  passed, but it was always present and at the forefront of my thoughts.  It’s frightening when your body you rely on to help represent part of your strength and power begins to fail.  The time sucking planning of where to sit at a movie, dinner, or on a plane, the constant pondering about how will I stand on my feet for a couple hours at an event, or where can I put my leg so it’s extended rather than bent, and driving, forget it. OMG, it was exhausting. Enter big white flag. I surrender!  As terrified as I was to be sliced into, I was equally as excited at the thought of having any kind of relief. Sometimes it takes strength and courage to recognize when it’s time give in. Don’t misunderstand, I didn’t give up, there’s a huge difference. I made a choice to not be in pain anymore.  Fortunately for me, and some spectacular news for you as members of the Megaformer club, I was very prepared physically. I pre-habbed, if you will, and continued doing my workouts, taking classes and training myself on the Mega. I had set myself up for success.  Despite the obvious issues, ironically I was in the best shape of my life, strong and toned and internally healthy.  All my doctors agreed that I was a perfect candidate because of my commitment to my fitness, and overall wellness, including that I eat like a champ.  Mentally was a whole other preparation too and that’s another blog.

 After it was over, I’ll never forget my doctor coming in my hospital room, pleased with his work I imagined, grinning, and he says, “you did great, you’re amazing, you have the abs of a 18 year old ”. I laughed, but at the same time I was thinking to myself, “yeah, that’s right, I’m a bad ass”.  But he meant it, he had his hands on my abs, like he had to “move stuff around” (not to be gross) true fact, needless to say, I felt proud.

 I was walking just 7 days after the procedure, that was all I could do for the first 8 weeks. When I was cleared for PT in July, my physical therapist worked on my incisions doing soft tissue. He started me in his office just doing very minimal leg extensions, bridges and a modified plank on elbows and knees, all of this was on the massage table. When was I going to use some of the equipment in the office I wondered? This is a prominent sports and spine center, pro athletes rehab here, what about me? “Be, patient”, he kept telling me. I had imagined using cables and weight machines, lunging across the gym and I would invasion myself back at The Studio taking class. But none of that was happening. I was getting antsy so, one day at home doing my prescribed floor exercises, I got out my skateboard, (I know, a day in the life) I did my own version of our Lagree exercise Bear. I videoed it and showed the PT. He was taken aback, happy for me, impressed, and at the same time thought I was insane, in a good way.  That’s when I showed him some video clips of the Mega and what I teach.  I needed him to see for himself because I wanted permission to start taking classes. I was bursting to go try, to see what my new bionic back could do. My first day back I modified everything, extra springs for support, lying on my side, only worked off the front of the machine, #modifiedbeardontcare, it was a great triumph, I felt incredible, all smiles. Little by little every exercise got easier, and you all know what I mean when I say easier, I mean, DO-ABLE. It never gets easier, I was getting stronger. My PT never had me touch one piece of equipment in his office, he said I was already doing all the rehab, all of the strengthening my spine, hips and core needed. His work was done. Cue fireworks.

So, where am I at today you ask, am I totally void of pain? Well, no. Keeping it real, because that’s my style. I believe it’s to your benefit to know I understand injuries,that I’ve been there and made it through adversity. It’s a longer road than I thought it would be. However, the fabulous news is that I can sit in movies without being in the special isle seat. When I go out to eat I don’t have to have the entire booth side to myself to stretch my legs out. I can drive my own car and not be chauffeured around because it hurts to press on the gas pedal. Simple stuff like that, it’s the little things that make me happy, and It was the little things that became a chore, not fun anymore because of the chronic pain. So the news for me today is all good. The short of this story is back pain is no joke, it’s for you to determine the risk verses reward. No one would ever be able to take away my aches but me. And nobody can minimize what you go through in your own body. No, I’m absolutely not saying if your back hurts, go have surgery. I’ve shared my experience because I believe in what I teach and the benefits for me have been miraculous.  I’m saying that you’re doing it now, you’re taking care of your body, you show up, work hard, and you get stronger.  I say it before every class, “you got the hardest part done, you signed up, committed and showed up.”

Body awareness is a valuable tool, learn something new about your body everyday, ask questions. I’m always here to motivate you through your health and fitness journey. I would teach you all for the next hundred years to repay you for the immeasurable amount of love and support you have shown me.  I am forever grateful for your generosity and inspiration! - Jessi Piha

Follow Jessi on Instagram @jessipiha and read more from Jessi over on the Beyond Yoga blog!

(MDR) Kitchen: Healthy Eating with Anne Sage

I have a confession to make: I’m an extremely boring date. No matter the restaurant, I order a variation on the same few foods. I ignore the drinks menu. And I turn down dessert without fail. I promise that my scintillating conversation more than makes up for my dearth of dining variety, but if you’re looking for someone to be your partner in sampling every menu item, I’m definitely not your girl.  

I’m also not a nutritionist or any other type of certified health professional. What I am, however, is someone who’s consulted many nutritionists and then performed a lot of trial and error to determine the eating habits that keep my physical and mental state running smoothly. Which is exactly what finding your ideal eating plan should entail, right? Nutrition isn’t one-size-fit-allor even one-size-fits-most!so the only way to find your best fit is to do some experimenting. And for me, after spending years as my own personal lab rat and then reviewing all the data, the results are clear: I’m best served by embracing my inner creature of habit at mealtimes. 

So consequently, I’m a boring date. Or, to reframe it more positively, I’m consistent. And study after study shows that when it comes to meeting health goals (or any goal!), long term consistency is the most powerful and effective tool. Achieving and maintaining a healthy weight, fueling my body with the energy it needs to kick workout ass, and even making budgeting, shopping, and cooking a breeze: For me those things come down to drawing on the same small roster of foods to build my meals. What’s more, as soon as I gave myself permission to feel okay about eating the exact same breakfast every day, the anxiety I often felt around food decreased significantly. 

So what’s this boring consistent plan look like in practice?

-       Breakfast is oatmeal cooked with my favorite vegan protein powder and either an egg or nut butter for fat. I’ve figured out how to blend and bake this combo as pancakes, waffles, and muffins for the mornings when I do crave a slight change!

-       Lunch is a combination of unprocessed starch, lean protein, and a serving of fat. Frequent go-to’s are eggs scrambled with veggies and a side of apple slices; a mixed veggie salad with homemade vinaigrette and chicken, beans, or hard-boiled eggs; or a roasted sweet potato topped with sauteed greens, salsa, and melted grass-fed cheese. I’m often on the road during lunch and all of these meals travel very well!

-       A mid-afternoon snack is a must for me, lest I get crabby from low blood sugar. In a pinch I’ll grab a low sugar packaged energy bar, but I recently started making my own in large batches and they’re just as convenient! Other snack options include a handful of nuts and a piece of fruit, or plain whole milk yogurt with berries. Oh, and I keep a jar of peanut butter along with a tablespoon measure in my purse in case for hangry emergencies!

-       Dinner is most aptly described as “stuff on top of other stuff”. Stir-fries, soups, stews, and sauces lend themselves very well to adding flavor and heft to a bed of steamed or sauteed veggies. For example, tonight I’m browning chicken sausage to combine with a simple marinara sauce, then I’ll serve the whole works over lightly sauteed kale and zucchini. Tomorrow’s agenda is crockpot chile colorado over roasted cabbage wedges, garnished with pico de gallo and guacamole. Other frequent dinner stars are ground beef, chicken breast, and lentils for bulk; cauliflower rice, shaved brussels sprouts, and spaghetti squash for the base; and Thai curry, Indian spices, or pesto for flavor. From time to time a whole roast chicken makes an appearance alongside potatoes and broccoli. And I never met a soup I couldn’t love! 

So there you have it! It’s a very non-scientific eating plan that works just right for me, presented for anyone to take from it what’s useful and leave behind what’s not. If that means discovering a tasty new vegan protein powder or marinara recipe, then great! If it means finally feeling okay about being a boring eater, then fan-freaking-tastic. And if nothing else, if it means hearing one more supportive and encouraging voice on the path to being healthy, happy, and sane, then hey, my work here is done!

- Anne Sage

Read Anne's blog here and follow her on Instagram @citysage

 

Get Grateful: Benefits of Keeping a Gratitue Journal

Stress is bad, stress is bad, stress is bad. We hear this over an over again. We get it, but what do we do about it? One tangible way to manage stress is to keep a gratitude journal. By focusing on what you are grateful for, even for just five minutes a day, you can significantly reduce your stress.  

In Ariana Huffington’s book, Thrive, she explains what a significant role her gratitude journal played in her success. Ariana shared, “Gratitude works its magic by serving as an antidote to negative emotions. It’s like white blood cells for the soul, protecting us from cynicism, entitlement, anger, and resignation.”     

Benefits of keeping a gratitude journal:

  • By focusing on what you are thankful for, it puts what is important into perspective. This leaves little room for negativity.

  • You’ll begin to have a better understanding of what is important to you. You can then focus your energy on those things and nourish those relationships, those hobbies, etc.

  • On tough days you can read back through your gratitude journal and remember how many wonderful things are in your life.

  • Writing what you are grateful for before you go to bed shifts your focus to the positive things that occurred that day instead of harping on the negative. This gives you a sense of calm and helps you to drift off to sleep.

How to get started:

  • Keep the gratitude journal on your nightstand

  • Before you go to bed, begin to write down what you are grateful for that day. You could write three things or fifteen, sky is the limit

  • What do these things mean to you? Why are you grateful for them? Why do they make you happy?

  • Instead of writing I am grateful for my friends, write I am grateful that I was able to have lunch with Susie and Steve at Urth today and for their endless support

  • When going back to your journal this will take you back to that moment and help you to feel that emotion again

  • If it is difficult to set aside time to do this, set a daily alarm

  • Be consistent with this for at least three weeks, and assess how you feel about this new habit.

*Photo via @twentysomethiing

A Love Note From Lisa: Patience is a Virtue After All

The owner and CEO of The Studio (MDR), Lisa Hirsch, talks about the power of patience.

When I was growing up, my mom proclaimed a number of “truths” that I rolled my eyes at countless times. “I have eyes in the back of my head.” (Please.) “If you keep making that face, it’ll freeze that way.” (Mmmhmm.) And one of my all-time least favorites: “Patience is a virtue.” (Just, ugh.)

Of course, she usually uttered this last one when I was totally exasperated about something, like having a 5-year-old hissy fit when I couldn’t find my ballet shoes or as I sat nervously waiting by the phone when my 9th grade crush was supposed to call. And I think this was the mom-ism I hated most because it ringed most true.

Lately, I can hear my mom’s voice on repeat in my mind (and, well, when I call her!), uttering those same words—Patience is a virtue, Lisa—as I wait for our next location, The Studio (MDR) Playa Vista, to open. It feels like an eternity since we started working with the architect on plans and broke ground on this exciting new space. And yet, it’s still not done, and I find myself getting a little (OK, a lot) impatient for the opening of this studio that I cannot wait to unveil.

I’m sure so many of you can relate to the frustration and angst that often comes hand in hand with having to wait for something you want really, really badly. Our weight-loss and get-fit goals tend to fall into this category. I see so many of you at The Studio (MDR) working your butts off and getting impressive results and honestly, your hard work inspires me more than you know. Not only does watching you persevere and stay the course prompt me to do the same, but it also serves as a reminder that sometimes in life, putting in the work and having to wait for the payoff makes that payoff even sweeter.

I know I’ve been saying it for a while now, but we are so close to this third location of The Studio (MDR) opening. And as we get closer to this day that I’ve been impatiently waiting for, I’m getting even more excited for all of you. In a matter of days, there’ll be yet another space in this city for you to get a world-class workout. There’ll be a clothing boutique that’s going to truly wow you. And there will be the same, incredible Studio (MDR) community that you’ve come to know and lean on—the one you have helped create.

My wish for each and every one of you—and for myself, especially these days—is to remember that patience really is a virtue. We live in a society where we want everything to happen immediately. Yet we forget that the things in life we cherish most often come along with a wait. What I’ve learned in the last few months is that there can be so much personal growth and evolution that happens during that wait if we stay open to it, rather than letting that inner 5-year-old in each of us throw a hissy fit.

So, as we all wait for the things in life we want the most, here’s to all of us remembering to be patient and staying open to all of the incredible lessons we might learn along the way.

Big hug,
Lisa

Transformer of the Month: Melanie Mawema

What was your starting point? 

I've always worked out, but hit a plateau early last year.  I signed up with ClassPass to vary my routine and tried (MDR) because of all the fabulous reviews the studio had online.

Do you remember a specific moment that nudged you to go to class, or decide that it was finally time to make a change?

With ClassPass, you only get three classes per month at each studio.  Once my three classes were up, I knew I needed more (MDR), so I signed up for the Unlimited.  The rest is history!

What were the first changes you noticed after the first few weeks of taking classes at The Studio (MDR)?

I was in decent shape, so it took a while longer for my body to change.  What I did notice was that my butt started to defy gravity (always a good thing at my age). My abs started to lean out and I got more definition in my legs.  And other classes I took outside of (MDR) (spin and yoga) got easier.

Have you cleaned up your diet and if so, how has it changed?

Less carbs, more greens, proteins and fats.  My taste buds have changed, because I appreciate those foods more.  Now I think of food as fuel for future workouts not just sustenance.  I'm still working on that chocolate addiction though:).

What’s one pose that you used to hate but love now?

I love all the lower body work ( I really do) - lunges, squats, inner thigh work. I'm still working on getting to appreciate the bungee.  

How far have you come from your starting point in both physical and mental ways? And what are some of your new goals when you look ahead?

(MDR) workouts challenge you mentally and physically.  I find that I leave the studio physically spent but with total mental clarity.  If you can make it through these workouts on a regular basis, everything outside the studio will be gravy, because you're mentally stronger.

As for new goals, I just want to make it through one session without stopping. Or cursing Lindsay in my head when she says "Can't you feel we're almost done?".  Sorry, Lindsay!

(MDR) Kitchen: Bone Broth - Trendy or Timeless?

Bone broth seems to be all the buzz lately (in the wellness world at least). The Today Show coined it “trendy” after the entire Lakers team hopped on board. New Yorkers began swapping their lattes for cups of bone broth from NYC’s Brodo, a walk up window serving only slow-cooked bone broth. So, is this superfood trendy, or will it stand the test of time? We believe the latter and we’re here to tell you why.

This traditional food dates all the way back to the Stone Age. Bone broth is rich in collagen, gelatin, glutamine, glycine, proline, and countless minerals. It supports gut health, joint and bone health, the immune system, and holds anti-aging properties. It’s no wonder our grannies loved this stuff!

Immune Support: Roughly eighty percent of the immune system is located in the digestive system, therefore it is really important to have a healthy gut! The high gelatin and collagen content in bone broth is wonderful for gut health, which also means it is wonderful for the immune system. The amino acids found in bone broth also reduce inflammation.

Heal and Seal Your Gut: One of the most vital nutrients in healing your gut is gelatin. The gelatin in bone broth helps to heal the mucosal lining in the digestive tract and can even reverse leaky gut syndrome and digestive conditions. Bone broth is also rich in amino acids like l-glutamine, which are beneficial for gut health and healing.

Protect Your Joints: Bone broth is full of glucosamine, chondroitin sulphates, and other compounds that are crucial to joint health. The glycosaminoglycan in bone broth is resistant to digestion and is easily absorbed.

Look Beautiful: Bone broth contains collagen and the amino acids needed for collagen production. It supports hair, skin, and nail health. This magical molecule also keeps skin firm, smooth, and wrinkle-free. Prevent aging, support hair growth and nail strength…where do we sign up?

Strong Bones: Bone broth is full of calcium, magnesium, and phosphorus, which help our bones to grow and repair.

Detox: Our liver is constantly working to rid of toxins. Its ability to detoxify is limited by the availability of the amino acid, glycine. Bone broth is full of glycine and it’s bioavailable.  
 

INGREDIENTS (Makes 2 quarts)

  • 3-4 lbs. Mixed Beef Bones
  • 1 tbsp. Avocado Oil
  • 2 Medium Carrots
  • 2 Stalks Celery
  • 2 Leeks
  • 1 Fennel
  • 2 tbsp. Apple Cider Vinegar
  • Optional herbs: rosemary, thyme, sage
  • Sea Salt
     
  1. ROAST THE BONES (optional) Preheat the oven to 400. Toss the bones with olive oil and arrange in a single layer on a baking sheet. Roast for about 1 hour, turning once. This step is optional, but really helps to develop a deeper flavor.
     
  2. CUT THE VEGETABLES Rough chop vegetables into large chunks
     
  3. COMBINE THE BONES AND VEGETABLES IN POT: Combine in a stock pot or slow cooker
     
  4. COVER WITH WATER Add enough water to cover the ingredients by a few inches
     
  5. ADD APPLE CIDER VINEGAR AND HERBS the apple cider vinegar helps extract nutrients from the bones.
     
  6. STOCK POT Bring the water to a simmer over high heat on the stovetop, then turn the heat down to the lowest setting. Cover and keep the broth at a low simmer for at least 12 to 24 hours, checking the pot occasionally. Skim off any foam that collects and add additional water if needed to keep the ingredients covered.
     
  7. SLOW COOKER Cover the slow cooker and cook on low for 12-48 hours. Check the slow cooker occasionally and skim off any foam that collects. Add additional water if necessary to keep the ingredients covered.
     
  8. STRAIN THE BROTH The broth should be deep in color and full of flavor. Strain through a fine mesh strainer
     
  9. ALLOW BROTH TO COOL Cool the broth to room temperature then refrigerate
     
  10. SKIM THE FAT As the broth chills, the fat will rise to the top and solidify. Once it has solidified, you can scrape it off if you choose. 
     
  11. STORE & EAT Broth will keep refrigerated for up to 5 days or frozen for 3 months. Reheat over the stovetop and enjoy!
     

Alright - so you want to start drinking this magical cup of wellness, but you don't have time to make it? We've got you covered. You can buy a cup of qiality bone broth at Another Kind of Sunrise on Abbot Kinney, Bulletproof on Main St, or Belcampo in Santa Monica. Switch out your latte for bone broth a few days a week or double fist like we do daily. Happy healing!

The Benefits of Dry Brushing ( It's Beyond Skin Deep)

We all have our sacred beauty rituals, and one of ours is dry brushing. If you haven’t already incorporated this into your daily routine we encourage you to try it, for at least 30 days. We can almost guarantee you’ll never go back!

You may be surprised to hear that the skin is your largest organ. It’s also one of the most important organs in the body, when it comes to daily detoxification. Think about it, when your body is filled with impurities or your experiencing imbalances your skin is the first to reflect this.

You see while dry brushing may improve the appearance of the skin, its benefits go far beyond skin deep.


Benefits of Dry Brushing

Lymphatic Support/Drainage: The lymphatic system is responsible for helping the body eliminate toxins and fight infections. When your lymphatic system is not functioning properly, toxins can build up and lead to inflammation and disease. Dry brushing stimulates the lymph circulation, which in turn helps the body to detoxify.

Exfoliation: This is the most immediate benefit of dry brushing. By running the firm bristled brush over your skin everyday, you remove dead skin cells and unclog pores. Your skin will look smoother and feel softer than ever before.

Reduce Cellulite: Some proponents say that dry brushing can reduce cellulite. Cellulite is an accumulation of toxicities in your body’s fat cells. By increasing the circulation to skin and breaking down toxins, some believe it can reduce the appearance of cellulite.

Stress Relief: You can dry brush your body for five to twenty minutes. By doing this first thing in the morning or after your (MDR) class, you set the precedent for a wonderful and healthy day. This sets aside time, even if it’s just five minutes, to focus solely on you. Not to mention, the repetitive process of dry brushing can be very soothing.  


How to Dry Brush

Dry brushing should be done daily, preferably in the morning before you shower. Applying firm pressure, begin at your feet. Brush the bottom of your feet and work up your legs in long, smooth strokes. Always brush towards your heart! (This is best for circulation and your lymphatic system)

Repeat this process with the arms beginning with the palm of your hands and working your way towards the heart. Use the same process on your abdomen and back brushing towards your heart.


Tips & Tricks

  • Brush before showering on dry skin.
  • Shower to rinse off the dead skin, and follow with coconut oil or natural lotion.
  • Be sure to use a natural bristle brush, we love this one!
  • Your skin will be pink after, but it should not be red or sting.
  • Never brush over inflamed skin, open wounds, or sunburns.  

Top Scenic Hikes Around Los Angeles

Living in a city like Los Angeles, we're lucky enough to have nearly perfect weather all year round! That means there's no excuse not to get outdoors, and explore one of the many natural areas that are spread throughout the city.

We asked our trainers to share some of their favorite hiking spots they frequent when they're not in the studio training on a megaformer. 

JESSI PHIA

Red Rock in Topanga Canyon. It can be anywhere from 30 min -2 hours and the trees and rocks up there in the mountains are magical.

ALBINA KATSMAN

Sandstone Peak in Ventura. Take PCH all the way past Malibu and then 30 minutes up. Best view of LA. Its  a pretty easy hike too!

ERIKA RAE DEFRATES

Parker Mesa! It's a longer hike but not to up hill so great spot to take family and kids. At the end of the hike you get a 360 view of la and the ocean.

DANA GOODMAN

I'm currently enjoying Baldwin Hills hike in Culver City because it's very close and has a ton of stairs (great for the booty). I also enjoy Murphys Ranch Trail in the Pacific Palisades. This one has a set of 500 stairs!

CASEY PALAZZO

The Bronson street entrance to Griffith park to the back of the Hollywood sign. No phone service and horses = perfection 

OLIVIA CHANIEWSKI

It used to be Runyon Canyon, but now living so close to Griffith Park, I change my answer to the less heavily trafficked Griffith Park.

MELISSA KUSACK

Will Rogers State Park

LINDSAY HALLAM

I really love to do the Culver City stairs because it has a great view of the city at the top and it feels more "hike-y" and less crowded than the Santa Monica stairs.

YUMI SUGAI

Escondido Falls, Malibu!

 

(MDR) Kitchen: Egg Muffins Recipe

Egg Muffins are the perfect breakfast on the go! Whether you’re headed to work, dropping your kids at school, or on your way to The Studio (MDR), this recipe will be ready to go and packed with nutrients. 

Ingredients

12 eggs
½ Yellow onion, diced
4 Chicken-apple sausages, diced
1 Sweet potato, peeled and diced
½ Tsp. Himalayan pink salt
1 Tbsp. Coconut oil
1 Tbsp. Avocado oil

Instructions

1.    Preheat the oven to 350F. Grease the muffin tray lightly with coconut oil. Set aside.

2.    Place sweet potatoes on a pan and drizzle with avocado oil and Himalayan pink salt. Place in oven for 40 minutes.

3.    In a medium skillet over medium-high heat, drizzle avocado oil and add diced onions. Stir until the onions begin to brown. Turn off the heat.

4.    In a medium skillet over medium-high heat, drizzle avocado oil and add sausages. Mix until lightly browned.

5.    In a large bowl, beat eggs, add Himalayan pink salt and pepper to taste.

6.    Add the sweet potatoes, onions, and sausage into the large bowl and mix together.

7.    With a ladle, pour egg mixture evenly into the muffin liners until they are about ¾ full.

8.    Bake the egg muffins for 20 to 25 minutes or until a toothpick inserted into the middle comes out cleanly.

9.    Enjoy immediately or place in a glass container and enjoy throughout the week! 

 

Healthy Pantry Substitutes

pantry cleanout.jpg

With the fresh start of a new year, we think it's time to detox those pantries. We hate to be the bearers of bad news but your beloved refined flours, sugars, and artificial flavors have got to go. But don’t fret; with these delicious and healthful substitutions you’ll forget you ever longed for those goodies!

Coconut Oil

The perfect choice for high-heat cooking; it's one of the most stable oils and full of healthy fats.

Coconut Aminos.jpg

Coconut Aminos

The perfect soy-free and gluten-free alternative to soy sauce. It is made from two simple ingredients, coconut tree sap and sea salt, but the taste is anything but simple. Not to mention, its full of amino acids. 

MaraNatha All Natural Raw Almond Butter

Ditch the Jiffy, full of ingredients we can’t even pronounce, and substitute it for almond butter. This one in particular has just one ingredient….100% organic dry roasted almonds. Almond butter is a wonderful source of healthy fats. 

coconut sugar.jpg

Coconut Sugar

A natural sugar made from the sap of the coconut plant, which sits low on the glycemic index and even contains small amounts of vital nutrients like zinc, calcium, and potassium. It also contains Inulin, which slows the absorption of glucose. 

Coconut Butter

Thicker than coconut oil, coconut butter is the perfect spread for your GF toast or used in place of butter (A dollop on sweet potatoes=no words). Like coconut oil, it is filled with medium-chain triglycerides, which is a great source of energy! But, coconut butter also provides fiber, potassium, magnesium, and iron. 

Coconut Milk

Coconut milk is a wonderful lactose-free option that is both thick and flavorful. It’s the perfect alternative to cream or milk, and is a flawless base for a smoothie. Just make sure it’s in a BPA free can! 

Coconut Flour 

The perfect alternative to wheat flour. It’s gluten-free, high in fiber, and more than 20% protein. In two tablespoons it packs a generous six grams of dietary fiber and three grams of protein. Needless to say, it’s a necessary staple.

Flavor God Seasoning 

Now this is a serious task, pull out all your spices and take a look at the ingredients. If you see anything along the lines of modified food starch, sugar, vegetable oil, soybean oil, or natural flavors…ditch it. Flavor God seasoning has amazing spices that are free of chemicals and fillers and have low salt levels. Their blends of spices are immaculate and will change your food game, we promise.