Viewing entries tagged
Studio MDR blog


Who Pinned That (Match The Pinterest Pic)

At The Studio (MDR), keeping you on your toes is something we love to do literally (catfish push up, anyone?) So, we hope you like this little Pinterest challenge that we're posing to you! Ok, this should be pretty simple. See the Pinterest pics below? They were hand picked by the following trainers and team members at The Studio MDR:

Natalya, Jessi, Mary, Lisa, Jennifer and Lindsay.







Our question to you is, "who pinned what?"

Your question to us may be, "Why should I answer that? What's in it for me?"

We're glad you asked! Everyone who matches the correct Pinterest pic to it's appropriate trainer/team member gets entered into a raffle! That means if you miss one, your name won't go into the drawing for the big, grand prize but don't worry--we have faith in your pairing skills, (after all you are warriors).

Each photo has been assigned a letter of the alphabet (A-F). Each team member has been assigned a corresponding number (1-6).

Natalya-1, Jennifer-2, Jessi,-3, Mary-4, Lindsay-5, Lisa-6.

Match a letter and number to make a guess. As an example, you would say B-3 if you thought Jessi pinned the "Don't wait photo." Get ready, get set, get guessing. Share your Pinterest pic matches in the comment box below.



A Special Offer From Freshology

Earlier this year, The Studio (MDR) participated in a series of events surrounding Pregnancy Awareness Month. We met a lot of amazing women focused on being fit and making healthy choices during their pregnancies. And, since we have our own little community of MegaMama's (moms to be who workout at our studio), we wanted to highlight one of the great contacts we made through Pregnancy Awareness Month, This is a special offer on their FreshMommy meal program. FRESHMOMMY is a fresh and delicious calorie controlled meal delivery program for pre and post natal women. Proper nutrition is an essential part of a healthy pregnancy and postnatal life, and FRESHMOMMY provides all the daily nutritional requirements, featuring a menu with nutrient-rich ingredients, to help you maintain good health and feel vibrant.

The Freshology FRESHMOMMY plan is designed to address the specific nutritional needs of pregnant and nursing mothers. The menu is calorie adjusted and customized by ingredients based on pre- and postnatal stages. No shopping, no cooking, no fuss for mom! Just relax and enjoy.

For a limited time, Freshology is offering The Studio (MDR) clients an exclusive offer on our gourmet fresh programs. Receive $125 off a FRESHMOMMY or FRESHDINING*** gourmet meal program. Use code FRESHSTUDIO512 at checkout by August 31, 2012.

Call Freshology at 877.893.7374 to set up your daily breakfast, lunch, snack, dinner and dessert, delivered to your front door daily, or visit FRESHMOMMY by Freshology online.

***If you are not pregnant or nursing, and are looking for a meal program designed for weight loss, please review our FRESHDINING program. FRESHDINING is a fresh meal delivery program designed to help you lose weight and live a healthy lifestyle.

You can expect every one of your daily deliveries not only to taste delicious, but also to provide maximum nutritional benefit!



Lisa's Likes--Travel Essentials (Just In Time For The 4th of July)

It’s official.  SUMMER is here! Hello June, July, August and sun.

But before we get too ahead of ourselves, remember those resolutions that you set back in January? Of course you do (especially when you start to see your hard work pay off as you slip on your swimwear and head to the beach). 

It's important to remember those resolutions and honor your commitments to push yourself to new limits at The Studio (MDR), but what's equally important is taking time to relax and simply enjoy some R&R.  Nothing says "relaxing" like going on a summer vacation, and recently asked our own, Lisa Hirsch, to share the must-haves in her travel bag.

Lisa's picks are fashionable, practical and functional but our personal fave on the list is the Luna Chocolate Dipped Coconut Bar For women.  Lisa admits, “Airports are the worst when I’m trying to eat healthy so I always have a couple of Luna Bars on hand. Chocolate Dipped Coconut are my favorite, especially when I get stuck on an unexpected layover.”

To read the full article, click here.


1 Comment

Lisa's Favorite Low-Cal Recipes

Perhaps you read Lisa's Letter in The Studio (MDR) newsletter OR you were just searching online for delicious and nutritious summer recipes. Our blog and the beautiful Lisa N. Hirsch have you covered so read below! Say cheers to summer with a splash of Sangria!

Lisa says "although limiting alcohol intake or cutting it out all together is a great way to cut back on calories, for those gals and gents who like to indulge in a sparkling beverage or two, try this Sparkling Sangria Blanco: it's half the calories of the real thing!"


2 (750-ml) bottles white Spanish wine, such as Albarino (Galacia), Viura (Rioja), Verdejo (Rueda), or Sauvignon Blanc 2 cans of Hansens diet lemon-lime soda
1 orange, juiced 1/2 cup sliced fresh strawberries 1/2 orange, halved and thinly sliced 1/2 lemon, halved and thinly sliced 1/2 cup raspberries 1/2 peach, pit removed and sliced into thin wedges 1/2 (10-ounce) bottle club soda, chilled


Combine the wine, Hansens, and orange juice in a large pitcher and stir. Add the fruit and stir well to combine. Cover and refrigerate until well chilled, about 2 hours. Stir in the club soda and serve the sangria in large wine glasses, over ice if desired.

Grilled Brussel Sprouts  So delish -- and healthy!

Ingredients 1 pound Brussels sprouts, as uniform in size as possible* 2 tablespoons olive oil 1 tablespoon minced garlic 1 teaspoon dry mustard 1 teaspoon smoked paprika 1 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper


*Cook's Note: In order to facilitate even cooking, it is important that the Brussels sprouts be as uniform in size and shape as possible.

Heat a grill to medium. Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Place the Brussels sprouts into a large, microwave safe mixing bowl and heat in the microwave on high for 3 minutes. Add the olive oil, garlic, mustard, paprika and salt and toss to combine. Allow the sprouts to cool until you can handle them. Skewer 4 to 5 Brussels sprouts onto each metal skewer with the stem ends facing in the same direction, leaving at least 1/2-inch in between each sprout. Place the skewers onto the grill with stem end closest to the flame. Cover and cook for 5 minutes. Turn the skewers over and continue to cook for another 5 minutes. Serve as is or for additional flavor, remove the sprouts from the skewers, return them to the original mixing bowl and toss with any of the remaining oil and garlic mixture before serving.

Lastly, to make this meal complete, Lisa suggests you get that protein in.

Mahi Mahi Lettuce Wraps  Low carb, high protein, lots of flavor!

Ingredients 1 mango, diced 2 plum tomatoes, diced 1 red onion, diced 1/2 jalapenos, diced 3 tablespoons chopped cilantro leaves 2 limes, juiced Salt and pepper 2 mahi mahi fillets Olive oil, as needed Lettuce leaves (recommended butter or romaine)


Preheat grill or grill pan to medium-high heat. Combine the mango, tomatoes, jalapeno, cilantro and lime juice in a medium mixing bowl and season with salt and pepper. Season the fish with salt and pepper and brush with olive oil. Grill for roughly 3 to 4 minutes per side, until just opaque in the center. Set aside to cool.

When slightly cool, chop into large chunks. Add to the reserved salsa and fold carefully as to not break up the fish. Add mixture to the middle of the lettuce leaves and roll.

Final words of advice? Pick one or pick all of these recipes to prepare. Just be sure to enjoy them. Look it+feel it+live it+and keep it low cal!

For more information on The Studio (MDR), visit

1 Comment

1 Comment

Healthy Feet Will Really Knock Your Socks Off....A Guest Post From ToeSox

Each part of our body is designed for a purpose. Our legs to walk. Our eyes to see. Our thumbs to grab. And our toes to balance. But what you may not know is that one fourth of all the bones in the human body are down in your feet. These "two planks" bear the weight of our entire bodies. They receive a lot of stress and are often neglected. Imagine having a headache every day. You would probably seek medical attention for the pain. However, we are more apt to ignore symptoms of foot pain…we just “get over it.”

But as Socrates said:  “When our feet hurt, we hurt all over.”

Our feet are superbly designed between 10 toes, 52 bones (26 in each foot), 33 joints, 20 muscles, and hundreds of sensory receptors. ToeSox are superbly designed too. Not just to prevent you from sliding or to minimize wear and tear on a Megaformer machine or yoga mat.

Our toes, (each of them significant), separate to allow us to grip the ground, spring our bodies into motion, and help us stand still and straight. Toes are an important part of the push-off action humans use while walking, running, and climbing stairs.

Why is it that we take off our shoes right when we get home? Because it feels good. We cram our feet into shoes, forcing the toes together and making them act as a hoof. When the toes are drawn together, abductor muscles on the outer and inner foot can’t activate, and can atrophy due to lack of use.

If toes are stiff, the smoothness and efficiency of our gait will be affected, and other joints and muscles will have to compensate for the disturbance in the chain of actions. As these compensations continue, they may contribute to pain elsewhere in the body. Two-thirds of those with chronic foot pain say their foot issue has created some sort of disability elsewhere – decreasing balance, increasing soreness in the knees and hips, or preventing them from starting or maintaining a healthy exercise routine.

As often as you can, let your toes wiggle with their five toe natural movement. Wearing ToeSox not only supports the anatomical structure of the foot, but they provide gentle space between each toe which encourages the toes to spread, circulation to increase and muscles to engage. Strong feet result in enhanced agility, balance, posture, and overall body wellness.

Assess your foot health by following these simple steps for self-examination as recommended by American Orthopaedic Foot & Ankle Society (AOFAS):

•Skin: Check your skin for calluses, blisters or areas of irritation. Now stand next to your shoes. Are they shaped like your feet or are they causing areas of constriction that may result in calluses, blisters or irritation? Now put your hand inside your shoe. Are there seams, tacks or rough places in the shoe that correspond to the areas of irritation, calluses or blisters on your feet?
•Circulation: Look at the color of your toes. Are they red, pink, purple or blue? Press down on the nail of your big toe until the color blanches. Now let go and allow the blood flow to return to your toe. The return of normal color should take 2-5 seconds in a person with average circulation.
•Flexibility: How flexible are your toes? Try to pick up a marble (excellent) or a small dishtowel (good). To test your ankle flexibility, hang your heel over the edge of a stair while standing on the stair facing the stair. Now let the heel go below the level of the stair. If this causes pain, stop the test. If your heel goes below the level of the stair without causing strain in your calf, that is excellent. If there is some strain, this can be improved with flexibility exercises.
•Sensation: Take a pencil eraser and lightly run it on the top, bottom and both sides of your feet. The sensation should feel equal in all quadrants. It may tickle on the bottom of the feet. That is normal.
•Pain: There should be no foot pain in the average foot. If there is, learn what is causing the foot pain.
•Balance: A good test for balance involves standing on one foot, with your arms out to the side and your eyes closed. If you are less than 30 years old, you should be able to balance for 15 seconds, 30-40 years old for 12 seconds, 40-50 years old for 10 seconds, and over 50 years old for 7 seconds. This can be improved with exercises.


For more information on ToeSox, please visit
For more information The Studio MDR or to purchase a pair of ToeSox, visit

1 Comment


Meatless Monday: Green Smoothie

We all know it’s important to eat our veggies, but sometimes it can be tough to incorporate the vegetables we need each day into our diet especially if we may be working long hours or eating on the go.  So, what's the Studio (MDR) solution for you?

A green smoothie, which by the way is a great way to get key nutrients in one quick, easy and, most importantly, delicious drink! (And it's a perfect dessert, snack or meal for Meatless Monday).

You may have noticed the recent upswing in juice cleanses lately (especially right after new years), and while juicing fruits and vegetables is a fantastic way for the body to absorb nutrients, blending a green smoothie provides more nutritional benefits since the pulp isn’t extracted.

Contrary to what you think, you can have fun with green smoothies by trying different concoctions of your favorite vegetables mixed with fruit.  As an added bonus, you can include a spoonful of Greek yogurt for protein, probiotics and a thicker, more filling smoothie!

Here is a fantastic, refreshing smoothie that is low in fat, high in fiber and is gluten free:

2 Cups Spinach
2 Cups Diced Cucumbers
2 Ribs Celery
1 Tablespoon Fresh Ginger
1 Handful Parsley
2 Apples, cored but not peeled
1 Tablespoon Lime Juice
1 Spoonful Greek Yogurt (optional)

Blend all ingredients until very smooth and enjoy!

What are your favorite green smoothie or Meatless Monday recipes? Feel free to share them in the comments section.  Most importantly, cheers to your health!

Like our blog? You'll love our community. Keep up with The Studio (MDR) via Facebook and Twitter, here are the links:



Fitness and Cancer--A Guest Post From David Haas

Did you know that April is National Cancer Control Month? This week, The Studio (MDR) is very honored to have guest blogger David Haas write on "Fitness and Cancer." David is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance.

Fitness and Cancer

When people learn that they have cancer, the diagnoses can have a very serious impact on many aspects of their lives. Even after they have survived the disease, individuals still have to deal with the physical, mental and often emotional aftermath of their treatments, disease and lifestyle change.

One of these challenging results is that their overall fitness level is most likely not the same as it was before. However, as the National Cancer Institute points out, certain studies have shown that reasonable programs of exercise and strength building can help address not only this issue but several other side effects as well. General Health   Apart from the side effects of the disease itself, cancer patients have often had to endure rounds of treatments that weaken them physically, or reduce the effectiveness of their immune systems. As points out, "exercise can help cancer patients maximize health for the long term."

With that said, a program of moderated diet and exercise can help those who have had cancer rebuild their general health. As for the type of exercise, any kind of activity is better than being sedentary. Whether that means taking a walk around the block, parking the car further away from the grocery store or even just participating in various stretches, each of these options will get the heart rate up and body moving.

Quality of Life Exercise has also been said to help those who have had cancer improve their quality of life. Treatments and lengthy periods of inactivity can often weaken the patient to the point where everyday activities such as shopping or walking the dog can become too much. However, strength building and stretching exercises can help cancer patients and survivors get back to feeling like their normal selves again.

Body Image Whether it is for breast cancer or mesothelioma, many patients undergo treatments that can severely alter their body. Aside from hair and appetite loss, one of the most common results of chemotherapy treatments is the loss of weight and the corresponding reduction in muscle mass. That’s why it is so important for those diagnosed to continue lifting weights and increasing muscle mass by staying active so that the cancer can not take over the body to the degree that the patient won’t even recognize themselves when they look in the mirror.

Sense of Control One of the worst aspects of cancer is that many people who get it feel a loss of control over their own life. People who--up until that diagnoses--have lived life on their own terms and made their own decisions, must now place their fate in the hands of others. However, regardless of how many doctors or any other medical professionals there are with the patient every step of the way, this feeling of loss of control still exists. Fortunately, studies have shown that exercise and rebuilding the strength of their bodies can boost patients and survivors morale by giving them back feelings of empowerment.

All in all, making an effort to regain physical strength by using a carefully laid out exercise plan can be one of the best things any cancer patient can decide to do. However, it is important to keep in mind that any such decision should be made with the advice and approval of a qualified physician.



Superfood Saturday--Say Hi to Açaí

It's time for Superfood Saturday's on The Studio (MDR) blog. And today, we want you to say hi to Açaí. Also known as nature’s energy fruit, the Açaí berry is one of the most nutritious foods in the world.

Açaí, harvested in the rainforests of Brazil, is chock full of antioxidants, amino acids and essential fatty acids, making the tiny berry a weight loss and anti-aging superfood1!

While it may be difficult to find Açaí berries in your local supermarket, Açaí juice is widely available.  There is also, a new product featuring the unsweetened pulp of Açaí which provides many benefits including2:

  • A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
  • A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
  • An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

So, if you’re feeling a little sluggish, or if you just need an extra boost of energy, this recipe for an Açaí smoothie is a fantastic choice to consume before or after your workout at The Studio (MDR).

Açaí Berry Smoothie 

1 Unsweetened Pure Açaí Berry Smoothie Pack 8 oz Almond Milk 1 Banana 1 Scoop Whey Protein Powder 1 Tablespoon Flax Seed Oil

Blend all ingredients until smooth and enjoy!

Is there a superfood you'd love to read more about? Let us know, we are looking for future "Superfood Saturday" ideas.

  1.çaí -berries-and-Açaí -berry-juice-what-are-the-health-benefits
  2.çaí -Dr-Perricones-No-1-Superfood



Ladies and MegaMen, We Have Three Winners!

As the month of February draws to an end, the team over at The Studio (MDR) can't help but express continued joy at the enthusiasm of our kick-abs (and ass) community of clients, supporters and friends. And one of the MANY highlights this month was joining forces with author and celebrity dietician/nutritionist Ashley Koff to create the "Celebrating Self Love, Health and Happiness With A Contest From Ashley Koff."

Pictured Above: Ashley Koff, RD

We received a ton of entries for the contest, but three lucky women emerged as our winners. Not only did they answer Ashley's question correctly, the ladies were then entered into a randomized drawing.

To enter, contestants needed to answer the following question: “Is it (a) counting calories or (b) paying attention to nutrient balance that is more important when it comes to getting better energy, a flat belly, glowing skin, and digestive wellness?”

Care to guess what the winning answer was? (B) paying attention to nutrient balance is more important when it comes to getting better energy, a flat belly and glowing skin. So, without any further hesitation, we present to you OUR WINNERS.

GRAND PRIZE WINNER: Let's give a round of applause to Shari Landon, our Grand Prize winner who had this to say: "What a lovely surprise! When I entered, I was supporting the studio's online efforts." We appreciate that support Shari, congratulations on your prize: a one-on-one phone consult with Ashley and a copy of her book!

RUNNERS UP: Afrouz Nosratian (pictured left). 

"When notified that I was a runner up in 'The Studio MDR/Ashley Koff Celebrating Self Love, Health and Happiness Contest,' I was beyond thrilled. Being a working wife and mother in my forties, with two vibrant, energetic kids, makes my life both delightfully fulfilling and, lets face it, rather exhausting. I can’t wait to get my hands on this book that will surely enlighten me on ways I can be a healthier and more energized woman for both me and my family."

Olivia Hendrickson. "Sweet!  So cool! I cannot wait to get my hands on the book and be fully charged."

Once again, congratulations to all of the winners and a special thanks to Ashley Koff. Please be sure to visit her website for a list of quality foods, supplements and better lifestyle accessories.


1 Comment

Superfood Saturday: Crazy For Coconuts

Superfood Saturday is here and this week at The Studio (MDR) we are crazy for coconuts!  Coconuts qualify as a "superfood with flying colors" due to their supremely unique and nutritious qualities. According to best selling author David Wolfe of Superfoods: The Food and Medicine of the Future "eating coconuts in their raw state speeds up metabolism, reduces risk of heart disease, lowers cholesterol and boosts energy1." An additional benefit of this superfood happens to be the coconut water that comes from a young coconut.

Did you know coconut water contains one of the highest sources of electrolytes known to man and can be used to prevent dehydration? Hint hint--coconut is the perfect superfood to help you rehydrate after breaking a sweat in at The Studio (MDR)! Here's another interesting fact: coconut water is identical to human blood plasma and plasma makes up 55% of human blood. That said, by drinking coconut water, we give ourselves an instant blood transfusion2.  Amazing, right?

While many believe coconuts are unhealthy due to their saturated fat content, they actually contain lauric acid, a type of fat that is easily absorbed by the human body and used instantly as energy3. So the next time you are at your local health food store (like Whole Foods Venice), grab a young coconut, crack it open and discover the electrolyte-replenishing water and soft, delicious and nutritious meat inside.

Is their a superfood or blog topic you'd like for us to cover? Let us know in the comments section below or by adding it to our community page on Facebook.

AND SPEAKING OF FOOD, HAVE YOU ENTERED OUR ASHLEY KOFF CONTEST? One lucky grand prize winner will receive a one-on-one phone consult and copy of the book Mom Energy: A Simple Plan to Live Fully Charged from celebrity dietician and author Ashley Koff. Contest ends on Tuesday February 21st, 2012. Enter today!

1. 2. 3.

1 Comment