5 Tips to Staying Healthy This Holiday Season

It’s inevitable that on January 1st your pants will fit a little tighter, right? That a month’s worth of feasting instead of sweating will set you back on your wellness goals? Sometimes as the invitations flood in for holiday revelry, resistance towards the annual battle of the bulge does seem futile. But with intention, commitment, and creative planning, it’s possible to ring in the new year feeling just as fit as as you did when the season began! Here’s my five favorite ways to stay heathy throughout the holiday season.

1. Explore New Territory: If you’re traveling this holiday season, use it as an opportunity to try a new workout in a different town! Check Yelp for well-reviewed studios and sign up for classes before you even hop on the plane. You’re more likely to attend sessions for which you’ve already paid—and you have an excuse to make your escape for some precious me-time when the family drama hits the fan!

2. Create a Win-Win: Visiting family? Hosting houseguests? Enroll them into joining you in your usual fitness routine! Not only will you maintain your own physical health and support theirs, you'll eliminate the sense of guilt that can sometimes crop up when you sneak off for a workout while everyone else is sipping eggnog. Plus, you'll create the opportunity to deepen your relationships while bonding over a shared experience!

3. Schedule your indulgences. Booking your workouts is a given. But do you plan your special treats too? Prevent feelings of deprivation (which can often lead to overdoing it when your willpower runs out) by planning which holiday treats you'll enjoy. It will be a lot easier to say no to tonight's surprise tray of gingerbread if you know tomorrow's scheduled cocoa date is just around the corner!

4. Find an accountability buddy. Got a friend who shares your commitment to staying in shape over the holidays? You needn't have the same schedule and take all the same classes together; rather, you can create a system of accountability that consists of declared intentions, and then check in with each other. Send each other gym selfies and snaps of your healthy meals to keep inspired! 

5. Make friends with the scale. Being in relationship with the impact of our actions is the best way to course correct them when needed. So make a habit of stepping on the scale every morning. Do it not from a place of self-judgement but as a valuable reality check, in the same way you'd monitor your bank account to prevent overspending. It's easy to think that several nights in a row of cocktails and cookies won't have an impact—and indeed a few here and there won't!—but if you see the number start to climb steadily upwards you know it's time to put down the Brie and reach for the celery! 

- Anne Sage

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

A Love Note From Lisa:

“And -- and to all the little girls (and boys) who are watching this, never doubt that you are valuable and powerful and deserving of every chance and opportunity in the world to pursue and achieve your own dreams.”
- Hillary Clinton

Every life is a gift. I believe this with everything in me. And I know that it can be easy to get so caught up in our day-to-day lives that it’s easy to ignore this fact. For so many, simply breathing each day can be difficult, which makes it even more important to embrace how lucky we are!  How we choose to wake up and live our lives each day is up to us. Whether this past week was a disappointment or not, I personally found myself feeling sad and angry. And then I had a thought: We can either opt out of living in this incredible country that allows us so many freedoms that others are not privy to, or we can choose to do one thing each day to help make this country a better place — no matter who is our leader. For some of you, that may mean donating to Planned Parenthood; for others, it might mean helping an underprivileged child, feeding the homeless, understanding those that think differently than you, or simply making a concerted effort to smile more at your neighbor.

It’s my birthday week, and as many of you know, I treasure this time of year.  I simply LOVE MY BIRTHDAY!  It never gets old to me, and I will celebrate the day as I have since I was a little girl — because I feel life is way too short not to celebrate our time here. During this time of national transition, I think it’s even more crucial to celebrate the positive. For me, that means rejoicing in the fact I LOVE my studios and interacting with our clients every day, meeting new students and hearing their stories. It’s like I can literally feel my heart bursting with pride. In a world that is filled with confusion and ugliness at times, my heart is my private island hideaway from it all — and you’ve all got the same place of respite in each of you. I can honestly say that I am happy to grow older with these studios, and my loving staff and clients help me feel more vibrant by the day.

The message I’m embracing and trying to share right now is that life doesn’t need to be as complicated as we tend to make it. If we could all find a way to love each other a little more, smile a bit more, and steer clear of the drama that’s so easy to get caught up in, we could all contribute to a better, stronger world — even if it’s just the one in each of our own hearts.

Let’s all forge ahead into the New Year with bells on, embracing new determination to live our lives to the fullest. That’s my plan as I enter this 45th year of mine.

Happy Thanksgiving to all of you, and please know how incredibly grateful I am for the many gifts all of you bring to my life.

Big hug and lots of love,
Lisa

Transformer of the Month: Meggie Choi

1. What was your starting point?  

On my last birthday, I realized that another year had quickly whisked on by! Even though I was happy with my career, family, and friends, my health and eating habits weren't where I wanted it to be. I was still eating like a college freshman and never made responsible choices in my diet. I'm a junk food addict, and I knew that if I wanted to grow up and live a long and happy life, I'd have to say goodbye to that. I started with making radical changes to my diet: shopping mostly in the produce aisle at the grocery store, giving up fast food, and watching my portions. After losing my first 15 pounds on diet alone, I learned that if I wanted to transform my body, I had to be smart about integrating cardio and strength training. I started coming to (MDR) for the strength training portion of my grand plan, and haven't looked back since. While I'm now very focused on what I eat, and I do spend a lot of time doing cardio and circuit training, pilates on the Megaformer has been an instrumental part of my 100 lb. weight loss journey.

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 started off with really small, achievable goals. In my first month at (MDR), my goal was just to make it to class! That sounds simple, but it actually can be hard after a long day of work! Once I was in class, the next goal was just to finish! If that meant modifying every move but making it through class, I was happy with that.  

There was never a specific moment for me that nudged me to class. Once I had gathered momentum, it was more about keeping consistent and sticking to it. Eventually, the goal changed from simply attending class to modifying 50% of my moves. The more classes I attended, the less I had to modify! I still have goals now (and I still modify my moves)! Now I'm focused on getting my form right on all the moves. 

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

One of the biggest victories I had was not feeling SO sore after class! But of course, now I hope to find new places in my body that I can challenge, and the soreness is welcome because it means I'm trying something new and strengthening the muscles in new places. From a social perspective, after coming consistently, I've met some really great people who are part of the (MDR) community. It's really nice to see friendly faces and check-in with them. The instructors also take classes alongside me, so it's inspiring to see them challenge themselves.

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

My diet has done a complete 180. Pizza, burritos, and burgers will always be my first love (believe me, I miss them every day), but now I see it more like a very rare treat, rather than a daily habit. Instead, my daily habits now consist of vegetables, lean protein, and fruit. I've also stopped drinking alcohol... but only because I'd rather indulge in a piece of cake or some fries if I'm going to add more calories in my day. I'm learning new things about nutrition and my body every day, so I think my diet will continue to change alongside that.

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

THEY'RE ALL SO CHALLENGING! It probably took me the longest to figure out how to do chaturanga because it didn't feel natural to my arms.  Also, in my experience, that move tends to come towards the end of class when I'm feeling spent and my body is ready to call it a day. But because that move comes at the end of class, that means it's almost time to go home, so, that makes me love it :)

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?

I've discovered a lot about myself from the starting point! I'm generally not a very spiritual or mindful person, but it's hard to avoid thinking about your body when you're doing repeated bungee cord leg lifts and wondering if your glutes can survive 30 more seconds. As a result, I think I'm much more aware of how amazing and resilient our bodies are! I've made vast changes in my life, but they all started with very small decisions. My body has responded greatly to these small little mental tweaks and I am grateful for that. Not to sound cheesy, but I've learned that if you're willing to bet on yourself and go all in, there's no way you can't win. 

Beyond Black Friday with Joy Bitonio

Thanksgiving is a time for us to reflect and express gratitude for all the good things in our lives. Our social feeds are flooded with nothing but “#blessed” posts. It’s all conviviality and good vibes. That is, until Black Friday rolls around, and the abrupt shift of focus towards conspicuous consumption and shopping stampedes at Bed Bath & Beyond.

We’re not suggesting not to indulge in it at all. Rather, like so many things in life, it’s about finding the balance and making mindful choices about how we spend our resources. If we just take things in perspective, there will be plenty more sales to come during the holiday season and then some, so there’s no need to let FOMO set in.

When making plans on how you’ll spend your money and time, ask yourself: What is the feeling behind it? What am I really looking for? What need will this fill, and at what expense? Will countless hours of battling traffic, standing in long lines, and racking up credit card debt be time well spent?

According to Tony Robbins, we all have six universal needs, and it’s no surprise that it takes far more than material things for them to be met. They’re listed here, along with some ideas to truly fulfill them in a real and meaningful way:

Certainty/Comfort: We have a need for security and safety and it’s important we don’t take for granted the significance of a roof over our head and food on the table. We’re lucky to have both and more, so find comfort in ways that you’ve neglected lately.  Book an overdue massage, recalibrate in the vibrations of a sound bath, decompress in a float tank, or make an extra deposit into your savings account.

Uncertainty/Variety: Another holiday that is predictably just like the one before is uninspiring. Shake things up and trade routine for some fun and spontaneity. With this extra day off, awaken the sense of adventure inside of you that’s dying to come out to play. Do something that scares you a little, or a lot. Go on a last minute road trip to a locale without a store in sight, take up your rock climbing friend on their offer to show you the ropes. Just say yes.

Significance: At some point in our lives, we’ve all experienced how chasing happiness through conspicuous consumption or other outside means leaves us feeling empty. Our sense of esteem comes from knowing that we are doing our best to become the best version of ourselves, and not relying on external sources of validation or approval. LOVE YOURSELF today and every day. Be kind to yourself. Give yourself some credit. Because we can’t give these things to others that we don’t have ourselves.

Love and Connection:  Spend less money today so you can spend more time. With your family. Your friends. Your kids. Your lover. Your pets. Make plans and surprise visits. Scrolling through social media feeds and liking their posts doesn’t count. Get some real life face time, and if they’re on the other side of the world, call them and really listen.

Growth: Read that book. Make good on your scheduled workout. Take that workshop you’ve been eyeing. Exercise your risk muscle by doing something that’s outside of your comfort zone, like asking that hot guy out to do something, anything but shopping.

Contribution: Let stuff go and pay it forward. Most of us have more stuff than we can even keep track of. Now is a perfect time to donate your stuff, and even better, your time. There are some amazing local organizations where you can do both.  Dress for Success provides services to empower women to achieve economic independence. They’ve served close to 5,000 women in the Greater LA area since 2009 and counting. Those clothes that are taking up space in your closet can be put to better use with these women. Volunteer service shifts for career coaches and personal stylists (to help women look their best for upcoming job interviews) is a gift that has the power to literally change someone’s life. DWC (Downtown Women’s Center) is the only organization in Los Angeles dedicated to addressing the needs of women overcoming poverty and homelessness in Skid Row. All donations directly benefit the women of the center. 

How you plan to spend your money, time, and attention can be in line with the things you value the most in life if you are intentional about it. With what really matters to you? With what makes you happy? With what lights you up? We’re willing to bet it’s not stuff.

Here’s to being grateful to “live it,” today, and every day.

- Joy Bitano of Aloha Spreader. Follow Joy here on Instagram.

A Love Note From Lisa: Seasonal Renewal

Founder of The Studio (MDR), Lisa Hirsch, talks about renewal and personal goals for the season..

September always signifies a time of renewal in my mind. The kids go back to school, the weather changes in some parts of the country, and I get flashbacks to when we couldn't wear white after Labor Day. There is always excitement in the air! This year is certainly no different.

I was away for the Labor Day holiday weekend and actually took time to have fun and relax. I returned feeling renewed. I can’t tell you how much I loved coming back to the many emails and greetings from clients about how much The Studio (MDR) and the Lagree Method has changed them—even though the workout is incredibly hard. As I read the same question from so many of you—“Why doesn't it get easier?!”—I could relate. Truth be told, this workout hasn’t gotten easier for me, either. Yet think of it this way: I’ve seen this workout make you stronger, leaner, and longer—not just in your bodies but in your minds, too. Doesn’t it feel amazing when you start to hit small goals when you come back to The Studio two, then three times a week? First it might be holding plank for 5 seconds on your hands and toes. Then all of a sudden you hold it for 30 and by the time you know it, it's a minute! Sure, some days are going to feel easier than others, but if you take a step back and look at your overall experience at The Studio (MDR) - and at life itself - it’s my sincere hope that we have added a smile to your face and helped you feel a sense of renewal, too. I truly believe this workout empowers you to feel and be more than you already are.

What we have strived to create at The Studio (MDR) is a place where there is no judgment. Where people, no matter who they are or from what walk of life, can feel comfortable at whatever fitness level they are at, taking the Total Body class and modifying it or going for more of an advanced class and up-leveling everything. I am committed to making our studio a place where you can ask questions, express concerns, and see the change that arise from your dedication. I hope that is what you are experiencing. Whether you are or are not, I want to hear about it. Most of all, let's jump into this amazing season of new energy together and help each other hit our goals and achieve our wildest dreams.
 
Here's to you, and here's to a great Fall ahead!

Big hug,
Lisa

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 later—they're great at room temperature with a slather of nut butter!

Grain-Free Protein Pancakes

• 1/4 c almond meal
• 1 scoop MRM Veggie Elite vegan protein powder (shown made with chocolate flavor)*
• 1 tbsp shredded unsweetened coconut
• 1/2 tsp chia seeds
• 1 egg
• 1/2 c plus 2 tbsp water

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-all—or 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!