Yoga Pose of the Week: Lotus "Padmasana"

Lotus is considered to an intermediate to advanced yoga posture.  

Due to the difficulty of Full Lotus, I would recommend trying the half lotus pose "ardha padmasana" before attempting a FULL Lotus.   Most yoga students aspire to conquer the full lotus, however, it takes lots of practice, open hips and patience to master this one.  

How to get into half lotus

1. Begin by sitting on the floor in a criss cross position.  Draw both feet in toward your body, as close to your hips as possible.

2.  Take your right foot and bring toward your left hip crease, then place the outer edge of your right foot onto your left thigh.  

3. Ground through the earth, sit up tall, lift your heart up and continue to make space between your tailbone and the crown of your head.

4.  Hold this posture for 3-5 breath cycles, then switch sides. Allow your hands to rest on your knees, thighs or lap.  If you feel any discomfort or pain, come out of the pose immediatley.

Once you are able to sit in half lotus "arch padmasana" comfortably for 3-5 minutes, then you may be ready to try a Full lotus "Padmasana".  Take your time, have an open mind and focus on your breath cycle on this one.  I would encourage an auditory exhale while in this posture, allowing you to completely let go.  

How to get into full lotus

1. Begin by sitting in a criss cross position.  Draw both feet in toward your body, as close to your hips as possible.

2. Take your right foot and bring toward your left hip crease, then place the outer edge of your right foot onto your left thigh.  

3. Take your left foot and bring toward your right hip crease, then place the outer edge of your left foot onto your right thigh.  

4. Ground through the earth, sit up tall, lift your heart up and continue to make space between your tailbone and the crown of your head.

5.  Hold this posture for 3-5 breath cycles.  Allow your hands to rest freely on your knees, thighs or lap.  Then switch the position of the top leg, providing equal opening for both hips.  

6. As you practice this posture, you will begin to lengthen the amount of time in he pose from 3-5 breath cycles to 3-5 minutes.  If you feel any discomfort or pain, come out of the pose immediatley.

A few tips and tricks to keeping both sides opened evenly -  If is is an even day begin with the left leg and on odd days, begin with the right one.  Do not expect to master this pose overnight.  Every body is built differently; some have naturally open hips, while others do not.  Continue to revisit the poses that challenge you and over time these poses will become your favorites.  




The Greatest Adventure

Last weekend, StudiOne instructor Michelle and I traveled to the west coast to run in our Jack and Jill Marathon.  We'd been training for 16 weeks in hopes of qualifying for the Boston Marathon.  I, Sprenkel, was originally planning to accompany Michelle on her BQ attempt and check off the half marathon distance of my 21st state.  But, on the day we registered back in February, the half was already sold out.  So I committed to the full, but only reluctantly.  I, Sprenkel, who after my last marathon in 2013 called my dad to make him promise to never let me sign up for another one, was game to run 26.2 miles again (never say never, eh?) but was not interested in the work or idea of qualifying for Boston.  Well, ok the idea of it because what runner isn't?  But I am a half marathoner, a recent 5k racer and never in my 10 years of running would I have considered myself strong enough to qualify for Boston.  Never.  (This is important, are you getting it?)

Somewhere between the time of signing up and starting our official training, I'd been convinced by two women that I could at least train like I wanted to qualify.  One of them was Michelle, who was begging for a training partner, and also believed in me before I did.  The other was Kathrine Switzer, the first woman to register and run in the infamous 1967 Boston Marathon.  I listened to her speak in April and this line brought me to tears, "We are very good at underestimating what we're capable of."  That settled it.  I flew home to Michelle and we started training the very next week.  Who am I to stand in my own way?

The first half of training went really, exceptionally well.  Our schedules matched so we were able to run most of our training days together.  The weather was great, we were hitting our paces and the grudge of weeks and miles of training hadn't set in yet.  Then more than halfway through, our schedules changed, the weather turned nasty and the long miles dragged on.  I was making bets left and right to help me eat right and get the last of my miles in.  But we dug in and got the training done.

Going into the race, we were both unsure of what to actually expect.  Michelle scoped out the course that was most likely to get us a fast time, which is why we hauled ass across the US to run.  The 40 degree temperature difference would certainly work in our favor and so would the downhill.  But still, that doubt lingered that we could hit the low 8:00 paces because we hadn't been in the Tulsa heat and humidity.  I almost tossed in the BQ towel before the race even started.

We had a beautiful first full day in Seattle that we spent carefully eating and touring around.  We went for a shakeout run on the river at noon time and barely broke a sweat.  It was heaven.  There was a lot of chatter about our race strategy to keep us from going out too fast.  I definitely couldn't pull one of my 5k race starts where I bolt out of the gate - too many miles for that.  We made sure to stock up on fuel for during the race (my Aunt Annie's fruit snacks) and a blanket for the start line since we would be waiting around for an hour.  We tried to go to bed early but our nerves kept us up later than we would have liked.  Luckily we were running on more than 12 hours of sleep from the previous night.

Race day came at 3am on Sunday.  We got dressed in our layers and put our glide on all the proper seams.  There are so many sequential things important in this time period.  We had to leave by 3:45 am to make it to our 4:30 bus on time.  After we were dressed and made sure we had all the watches, headphones, playlists, snacks and pills (salt and Aleve) we would need, we made our breakfast of steel cut oats and ran out the door.  

I stayed surprisingly calm throughout the whole morning.  I get more nervous for 5ks than I did for this.  I was calm on the bus, although I did get a little annoyed at all the race chatter going on on the bus.  At that point, you've done everything you can to get ready for the race and I didn't want to hear any more what if this happens or what if that happens?  I stayed calm as we huddled under our blanket waiting for the start.  Even stayed calm on the walk to the start line and the quick hop into the bushes for one last bathroom break (hey it happens, and you don't want to have to stop on the course if you're going for time).  Before I knew it, we were off, and I was still calm.

It felt so good to be running.  The mountains were incredible, the temperature was perfect and I had my best running pal by my side.  Without a definite plan still, I just wanted to run by feel and keep a mindful approach to my breath and effort levels.  About half a mile in we hit the famous Snoqualmie tunnel.  For about 2.5 miles of disorienting darkness, we paced behind the 3:35 pace man.  It was quiet except for the steps of runners, and occasional drip drip of water in puddles and the steady breathing of a dozen people around me.  I didn't have any signal in the tunnel so had no music in my ears.

At mile 3 we popped out the other side and I was so happy to be able to see the whole ground beneath me.  I shed my top long sleeve layer and tossed the headlamps into the bucket.  Soon after, a flood of my Motigo messages for miles 1-3 came all at once.  Michelle and I laughed out loud in excitement of the familiar voices.  

For a good amount of miles after the tunnel, we ran together, comfortably and steadily.  The scenery was indescribable and I wished often that I wasn't racing so I could have stopped to take pictures.  We were surrounded by beautiful green trees, an expansive blue sky above us and the green landscape was dotted with bright, colorful flowers beside the trail.  Somewhere in those middle miles, I looked at Michelle and said, "I think we can make it."

When we got to the mile 15 water stop, I knew some of the toughest miles were ahead of us.  I was still feeling strong so I kept a pretty good pace.  I have to walk through the water stops or I'll swallow too much air, but I tried to move as quickly as I could.  Working for the next mile marker and Motigo message with every step.  The water tables were about two miles apart and by 17 I didn't have Michelle in my sights anymore when I looked back over my shoulder.  We'd made an agreement that we would stay together as long as we could, but then if one of us needed to push on, to leave the other.  

There's a famous quote in the running world: "The first half of the marathon is 20 miles, the second half is the last 6.2".  And y'all is there truth to that.  When I hit mile 20, I was still moving along at goal pace but then it's like all at once all your systems start to shut down.  Knees, feet and ankles were aching.  Soon the shoulders joined in the party.  I felt like I was going as fast as I could but I also knew I had slowed down.  But I kept moving.  Keep moving for the cheers!  I was always excited to see who would be there to greet me at the next mile.   And I even got a little miffed on a few miles when I knew there were certain people aware of the difficulty of those miles (18 and 20).

Those final six miles passed so slowly and at this point, after the 3:35 pacer passed me, I had no expectation of hitting a qualifying time.  But I was still so so amazed at my own run.  The last mile was the hardest: Motigo had no option for cheers at mile 26 (something I plan to speak to them about), a man on the sidelines cheering shouted out, "Just under 500 yards to go" and I spent at least 500 yards trying to figure out how far that is in meters, and still had no finish line in sight, and my shoulders were aching so much.  I'd developed a calf cramp that had modified my gait a little bit and was pretty much shuffling along the trail.  Then I saw it.  And perked up a bit.  Despite all the pain, I still felt surprisingly strong so I put on my best sprint and crossed the finish line.  

I took my medal and two bottles of water before trotting back to find Michelle.  She finished strong, not far behind me.  We both hobbled around gathering up snacks and our start line bags.  We called or texted our biggest fans with our times and limped over to the shuttle bus.  Michelle couldn't feel her legs and I had such a bad cramp in my shoulder that I couldn't move my left arm.

Looking back, a week later, I don't remember any sadness or disappointment from either of us.  During the race I was reminded so powerfully of the magic of running, and especially the magic of a well-trained for marathon.  They're not always enjoyable, and not every step of Jack and Jill was bliss.  But, for most of those 26.2 miles, I felt fearless, strong and capable.  I thought back on training struggles, days I wanted to give up, and doubts I had in myself.  I remembered years ago when running used to be a punishment to myself for overeating or indulging in delicious food.  And I celebrated that now running is a tool I use to feel strong and able.  I listened with so much love in my heart to my messages from friends and family, near and far.  I was overwhelmed with gratitude and humility that so many people would take time out of their days to cheer for me (Motigo founder reached out to me to tell me I set the record for cheers in a single race <3).

Before the race, I thought of one of my favorite quotes, "Maybe it won't work out, but maybe seeing if it will is the greatest adventure ever."  I was at peace at that starting line that even if we missed it, I grew as a runner in that training cycle.  My perception of myself and my capabilities completely shifted.  I never missed a track workout. I completed long runs in the 80+ degrees of the Tulsa summer, while friends were in town and before vacations.  I ran on treadmills on cruise ships.  I said no to brunch and dinner plans, donuts and ice cream for 16 weeks.  And oh man, did Michelle and I adventure through the city streets and weather of Oklahoma.  But I grew.  I stretched.  I pushed.  Michelle gave me the nudge I needed to at least think about it, and then the support I needed to get through it.  Kathrine gave me the push to commit to trying.  And I gave myself permission to fly.  I can't wait to go back and get that BQ!

Don't stand in your own way y'all.  We are our biggest critics, doubters and obstacles.  If you need a nudge, or a support team like I had, myself, Teresa and the students and teachers at StudiOne can help you.  It's fall racing season in Tulsa - pick an October or November race and see what you can do!




Yoga Pose of the Week: Basic Warrior Flow

Hi friends!  The past couple of weeks we've been breaking down individual yoga poses for you.  Today, and every couple of weeks, we will build a short flow from the ones we've reviewed to help you practice anywhere you are!  

This week we will start with a basic flow that includes downward facing dog and some lunge variations.  Grab a space and try it!

  1. Begin in Mountain Pose.
  2. Inhale your arms up overhead and exhale your hands to your chest.
  3. Inhale your arms over your head and exhale, diving down into forward fold.
  4. Inhale halfway lift, exhale fold.
  5. Plant your hands as you step the right foot back to tall plank, followed by the left.
  6. Inhale, hold plank strong, exhale lower yourself all the way down to the mat.
  7. Inhale lift your chest to cobra.  Exhale fold to the mat.
  8. Inhale press to your knees then your toes in downward facing dog.  Exhale.
  9. Inhale lift your right foot up.
  10. Exhale, step the foot between the hands.
  11. Inhale raise up - crescent lunge or Warrior 1 (depends on your back foot!)
  12. Inhale hold, exhale twist open to Warrior 2.  Hold for 3 breaths.
  13. Exhale, cartwheel your hands back down to the mat.
  14. Plant your hands, step the right foot back to tall plank.
  15. Begin on step 6 and repeat the steps to the left side.

We hope you enjoy this little sequence, and this series on the blog.  Please comment if there is anything we can do to further enhance your practice or make it more accessible - see you in the studio!

Runner Tips: Learn the Lingo

Running, to me, is one of the friendliest sports to be part of.  The camaraderie between runners on the trail abounds; I always offer waves of encouragement and support and find that the same is reciprocated to me.  I've also found that no matter the distance or the experience, runners are always happy to share stories of races and give advice to beginners.  If you're new to the running scene, use this list of key runners terms to fit right in to the chatter!

Lace up those shoes and join us for a run!

Lace up those shoes and join us for a run!

PR - This stands for Personal Record.  I prefer to say personal best if I speak the word out loud but, I will say, "I'm trying to PR today" or " My PR for the marathon is 4:24:03".  A PR is a big deal so if someone says they recently PRd in a race, even if only by seconds, give them a big congratulations!

BQ - Boston Qualifier.  The Boston Marathon is one of the most prestigious non-professional, non-Olympic events there is in the running world.  Because of this, the Boston Athletic Association has strict standards for getting into the race.  Most races can be run simply by registering before the entries are sold out.  The Boston Marathon requires a specific time (BQ) based on your gender and your age to even be able to register.  My qualifying time as a 29-year old female is 3 hours and 35 minutes.

LSD - No, this is not related to the drug.  LSD stands for Long Slow Distance.  In distance training (half and full marathon, or beyond)

Negative Splits -  Negative splits are a training run dream.  These occur when your time per mile gets faster every mile.  So think starting slowly and easing into a faster pace as you go, then finishing really strong.  It's a standard racing approach for distances longer than a 5k and up to a half marathon.  

Taper - In the last 2 to 3 weeks of distance training, the mileage significantly drops in the training plan to allow the legs and muscles some rest and recovery time.  It's a particularly tough time mentally for runners because it's easy to feel like you're losing weeks of speed, strength and endurance progress.  As challenging as this period is in the training cycle, it is so important to respect the taper! (Beware of runners who tell you they're tapering....they're prone to moodiness and instability)

Fartlek - This is a particular style of running with no particular rules except that you run fast some, and you run slow some.  You can use a timer to dictate your intervals or you can use markers on the street (street lights, street corners, garbage cans etc.)  It's a fun way to get some interval training in and pass the time during runs of longer miles. 

Pace - Runners talk about their pace usually speaking about minutes per mile.  For example, the average pace I would need to BQ is 8:12 per mile.  I don't have to run an exact 8:12 minute mile for all 26.2 but the average across the race distance should work out to that number.  The lower your pace number is, the faster your run was.

Ultra - An ultra is kind of an ambiguous race distance.  I consider everything over 26.2 (marathon distance) to be an ultra.  Races of 50 miles, 100 miles or 24-48 hour races are also considered ultras.  I am fairly confident that I will never run an ultra.

Are there any words you hear runners throw around and are unsure what we're talking about?  Let us know and we'll do our best to help you understand the lingo.  

You are also invited to join us at the Studio for any of our group runs.  We are friendly and supportive, no matter your experience!  Tuesdays 6am and 12:30pm, Thursdays 6am and Saturdays at 7am.


Yoga Pose of the Week: Warrior 2

Hello yogis.  This week's posture is Warrior II; Virabhadrasana II.  This posture targets the legs, shoulders, thorax, abs and groin.

How to get into a Warrior II:

1.  Begin in Tadasana (Mountain Pose).

2. Inhale and fill up with air, then on your exhale gaze down to the mat and step your right foot back, about 3 1/2 feet(adjust your stance accordingly - longer for more work, shorter for less).

3. Inhale your arms up overhead, then exhale them parallel to the floor, palms facing down., keep your hands active.  As  your arms come down, open your hips to face the right and pivot on the right foot so it is parallel to the back of your mat.

4.  Gaze down to check your alignment, front knee is over your ankle, or behind.  If it is in front then widen your stance.  Be sure that your front knee is tracking toward your big toe and and second toe of the front foot.  Sink into the pose.

5.  Shoulders stack over your hips, chest is open, hands are active (reaching in opposite directions).  Press firmly into both feet and you send the front foot through the top of your yoga mat and the back foot (press firmly and through the pinky toe) through the back of your yoga mat, using the opposing force to stabilize you.

6. Gaze over the front fingertips, soften through your face, neck and allow the shoulders to settle.

7.  Hold this pose for 3-5 breath cycles, then step your back foot up to meet your front foot, inhale your arms overhead and exhale your hands to heart center.

8. Repeat steps 1-6 for the opposite side. 


Let us know how your practicing is going, and be sure to check back next Monday when we string the last few poses together into one flow!

Fit Fridays: Squats

Happy Friday friends!  Today we'll break down a very basic and functional move for the lower body: the squat.  Squats are so useful in everyday life for sitting and standing, getting in and out of a car and lifting objects.

Squats target the entire lower body, and when done correctly, can really activate the core muscles as well.  There are hundreds of ways to add variety and change to the squat but today we will cover the most basic of these options. 

Give it a try:

1. Begin in a base stance, with your feet about hip width apart.  If you're using added weight, just hold them at your sides.

2. Start to sit your hips back, keeping your chest high, as if you were going to sit back in a chair.  Go down as low as you can while maintaining a lifted chest.

3.  Press firmly into the feet to push yourself back to the top of the pose.  Be sure to exhale on the way up and squeeze those glutes together at the top!

Try a quick set at your desk - if you don't have any extra weight, see how many you can do in one minute!

Lunch Break: Boston Avenue Grill

 We're continuing our tour of downtown Tulsa for healthy lunch dishes.  We will be going to different restaurants around our Deco District first (think Elote, the Vault, Boston Avenue Grill, Billy's, LaSalle's etc.), and choosing the healthiest options at each!  We've already hit up the Deco Deli and posted our favorite options.

This week we stopped in the Boston Avenue Grill, located on the first floor of the ONEGas building.  We love that this establishment is also owned by two women.  We also love that their menu is composed of healthy lunch options like soups, sandwiches and salads.  

Teresa ordered the Boston Signature Salad with no bacon, and Sprenkel got the Taco Salad with no jalapeños.  Both glad look for salads that fit their tastes, while also being loaded with veggies. Sprenk also got a cup of the soup of the day.  

Boston Salad - no bacon, add avocado

Boston Salad - no bacon, add avocado

Boston Avenue Grill gets two thumbs up from us because of the variety of their salad choices, and ease of customizing to your own tastes.  Be wary, as always of salad dressing.  They do a great job of not drowning the vegetables in the dressings but it's always a good idea to ask for it on the side so you can control the amount on your own.

Sprenk's leftovers

Sprenk's leftovers

The sandwiches are a scale down on the healthy choice list, mostly because of the bread and cheese.  If you've got a hankering for a sandwich, your two best options would be the Turkey and Avocado or Chicken Bruschetta.  If you really want to step it up, ask for no cheese on the sandwich.   As always, be mindful and slow in your eating, so you can pay attention to your body's hunger signals.  They do offer wraps in place of their sandwiches but that does not automatically make it healthier ;) 

Good luck navigating the healthy options this week!  Let us know what you want us to check out next!

Fit Fridays: Plank Rows

Hello friends!  Today we are highlighting a challenging but so effective strength training move: the plank rows.  If you're part of Fit Camp, you know that Sprenkel hates this move the most of all.  Yes, even more than burpees.  But, she still powers through because they work.

Plank rows target the upper back muscles or rhomboids (both major and minor) just like regular rows.  By performing them in the plank position, you instantly add a core and cardio component to the move, making it the evil stepsister move to traditional rows.  

Plank Rows

Plank Rows

Here's how to practice:

1. From your hands and knees, press up to a tall plank position.  Your feet can be a little bit wider than your hips at the back of your space for some stability.  Start with your hands underneath your shoulders.  Without weights, alternate bringing one hand up to the shoulder, mimicking the movement of a row with no weights.

2. Practice shifting to rowing the opposite arm without any weights first, so you can focus on keeping your hips stable in the middle.  You don't want your hips to open up to face the side or to shift side to side across space.  Find your core strength to keep them stable.

3.  Once you feel comfortable weightless, you can add a dumbbell under each hand.  Using the same motions and focus of the weightless move, row the weight up towards your shoulder - squeezing the shoulder blade in toward the spine.

As much as she complains about these, if there was only one move for arms Sprenkel was allowed to do for the rest of her this would be it.  Give it a try and let us know how it goes!

Studio Events: A Yoga Sprinkle

While it may seem like our primary work at the studio is teaching yoga + fitness to residents of Tulsa, one of the best things about having our own space is being able to make people feel like they're at a second home.  For every class, we are your hosts and hope to make you feel like visiting family in our space.

We're ready to host your special event!

We're ready to host your special event!

Since we love hosting people in our space, we have decided to open up more opportunities for celebrations and parties to the people of Tulsa!  We are now offering special events services that can or don't have to include a private yoga class.  Last weekend, we had the privilege of hosting a small sprinkle for Beth, who is expecting her third child next month.  The idea for this came about because she'd been wanting to make it to a yoga class but the schedules of her work and two kiddos made it tough to find time during the week.

Personalized decor and message board.

Personalized decor and message board.

We helped her friends plan the event around her schedule so that she could have a small party, and include a yoga event for her and all of her guests!  A variety of fruits were set out on the front desk and water and Le Croix were provided.  Her friends decided what message they wanted on our inspiration board and decorated the front desk with a splash of blue.  It was easy to keep simple since the studio is so inviting and calm.

Light snacks and drinks, optional.

Light snacks and drinks, optional.

After about thirty minutes of mingling, Jessica led the attendees through a special yoga class.  Because Beth is pregnant, it was catered specifically to her and her needs.  All mats and props were provided.

Following the blissful yoga class, there was time for more snacks and of course, gifts.  

Personalized yoga class included!

Personalized yoga class included!

"My yoga sprinkle was the most unique and beautiful celebration for baby and mama to be.  The studio was set up with mats and yoga props, and looked so calm and inviting.  The gentle yoga session was perfectly balanced with a fun, playful and serene vibe.  My friends loved the event and idea!"

We can't wait to host more yoga-themed events for birthday parties, baby showers/sprinkles, bridal showers or bachelorette parties.  Heck, you don't even need a reason to celebrate, just get some friends together for a girls weekend and rent the space.

What is included?

We will provide the studio space, an instructor and all the props for up to 12 guests.  We can go full throttle host and also provide a (healthy) snack and drink bar or you are welcome to bring in your own outside food and drink.  Different packages are available for different events - email to start planning yours today!

Pose of the Month: Forearm Plank

Plank pose is a beautiful exercise that crosses the boundaries of yoga into fitness and vice versa.  It is a total body move that really focuses on core strength and developing excellent posture.  It is a foundational posture for other exercises in fitness like pushups, as well as in yoga as transitions from downward dog to upward dog.  In other words, you want to know this move and feel confident in the pose.  Here are some tips for executing a strong and effective forearm plank:

Forearm plank

Forearm plank

  1. Keep the body in alignment: You want your shoulders over your elbows, your hips in between your shoulders and knees and your spine in a nice straight line from your head to your toes.  
  2. Press into the elbows and toes: It's fairly common to see folks sink down into their shoulder blades which causes the entire plank to sink towards the mat.  Press into your elbows to lift your spine up out of your shoulders.
  3. Tuck the hips up:  If you come to our classes you've heard several different cues for this.  You want to think about pulling the belly up towards the spine, to make a nice solid floor for the spine to rest on.  You may also think about curling the top of your hips up towards the bottoms of your ribs, almost like you're tucking your tail under.  
  4. Squeeze everything to the midline: You should feel everything gently pulling towards the center of your body.  The legs gently squeeze together, the ab muscles pull the ribs and belly up to the spine and the shoulder and triceps muscles squeeze in towards your body.
  5. Breathe: Use the stillness to focus on your breath.  Feel and see your breath moving in and out of your body and when you start to feel weak or shake, breathe a few more rounds.  Your body is stronger than you think!
Hips too high

Hips too high

Sinking into shoulders

Sinking into shoulders

Try it today:  Start out just by timing yourself to see how long you can maintain a plank (in proper form!).  Then, each day see if you can match that or beat it by a few seconds!  Feel free to share with us how you do, we're rooting for you!

Lunch Break: Deco Deli

Happy Monday friends!  We've had some requests for suggestions on healthy lunch dishes around the downtown area so we've started exploring the options!  We will be going to different restaurants around our Deco District first (think Elote, the Vault, Boston Avenue Grill, Billy's, LaSalle's etc.), and choosing the healthiest options at each!

First stop, Deco Deli!

First stop, Deco Deli!

Our first stop is the Deco Deli, located in the Atlas Life Building downtown.  They serve gourmet sandwiches, salads, smoothies and have a great grab and go section if you're in a hurry.  If you're choosing a sandwich, look for one that has a lot of veggies, some protein and ask for the sauce on the side (or none at all).  The Deco Chicken Wrap and the 320 have the widest variety of veggies on them.  You can trade the chips for a fruit cup!  Any of the salads are a great choice and can be Whole30 compliant if you hold the cheese and ask for oil and vinegar as your dressing.  If you're not doing Whole30, I'd still recommend holding the cheese and asking for your dressing on the side.  Skip the roll, there's no nutritional value in that.

The Greenwood to go!

The Greenwood to go!

The day Teresa and I stopped in, we had just completed a circuit workout at the studio.  We wanted something cool and refreshing so chose the Greenwood smoothie.  It has bananas, almond milk, spinach and flax seeds.  It was cool and refreshing - a perfect post-workout snack.



The Deco Deli comes with high recommendations from the two of us as a healthy place to refuel at lunch!  Not all of their options are great choices but many of their choices are great!


Have a restaurant you want us to try?  Or a favorite meal you would like "healthied" up a bit?  Let us know in the comments or a message!


A Thank You Letter

We talk a lot about gratitude in our classes at StudiOne and it's time that we let y'all know what we are especially thankful for in this past first year of business.  You maybe didn't know when you joined us that we were a little unsure of what exactly we were doing.  Permits, licenses, leases, etc. were all just hoops to jump through to create the studio that would house our community and be our vessel to teach (which we do know how to do).  We could not have survived this past year alone or created what the Studio has become today without you, and for that, we thank you.

Thank you members, for believing in us enough to put your hard-earned money into our hands.  That is a compliment and a trust we don't take lightly.  Because of your loyalty we've been able to add more classes, increase our equipment offerings, and keep our doors open.  Thank you for your sweat and effort in our classes (with minimal complaining) whether it's one extra rep with the bigger dumbbells or the effort of letting go in savasana.  For your early mornings and lunch breaks.  For hanging around after classes to tell us about your day, your families, and your vacations .  We love knowing you, supporting you and watching you grow!

Thank you instructors, for taking such good care of our members.  You each have an incredible and unique style that allows our studio to have an excellent variety of classes and personalities to offer to our members.  We are proud to let everyone know that we have only ever received the highest praise from students about each of you.  

Thank you family, for supporting us on this journey even as it's meant a little more stress and distraction from you.  We love having you in our classes, and backing us up emotionally at home.  You've stepped up big in support, advice and encouragement.

Thank you friends, for coming to classes when you can, buying merchandise from afar and sending your love on opening days and birthdays.  We feel your support and are grateful to have it!

Thank you business family, for leading the way and showing support through donations, collaborations and a constant open-invitation for sharing entrepreneur-advice.  You are like our big brothers and sisters in the small-business world and when we grow up, we want to be just like you.

Thank you Tulsa, for providing us such a rich community to serve.  We can feel the buzz around downtown and the growth happening all over the city.  We are excited for the years to come and hope to only see this golden city shine brighter as we go.


Very sincerely,


Recipe of the Month: Roasting Vegetables

Hey there!  Yes, we know it's the middle of the week but we've got some weekend prep tips to help you get plenty of veggies in all week!  

  1. Buy as many pre-chopped or pre-shredded veggies as you can.  Some weekends you may have all day, and may really crave the repetitive action of chopping or maybe all weekends the little bit of extra money is worth the time saved.  Our favorite pre-chopped veggies are - cauliflower (not rice, just chunks), sweet potatoes, brussels sprouts, onions.
  2. Roast all the veggies around the same time.  Preheat the oven to 4oo degrees.  While it heats up, prep baking sheet with a layer of foil (makes cleanup a breeze!).  Mix one of the vegetables with olive oil and seasonings of your choice on the foil and place in the oven.  Roast for 10-20 minutes, checking occasionally and turning as necessary.  While one sheet roasts, you can prep the next pan.
  3. Change up the seasoning combos.  Some winter favorites right now are garlic+cauliflower, salt+pepper+brussels, sweet potato+cinnamon+nutmeg.
  4. Experiment and go outside the lines.  You are not stuck with those combos!  Play around with your favorite seasonings.  Try to categorize by regional food flavor - Mexican, Italian etc.

Now that you've done all this work, make sure you let them cool before you cover them in an airtight container to store in the fridge.  There are lots of ways to incorporate these into your meals throughout the week.

  1. Reheat in a skillet with some eggs for a veggie scramble.  Or reheat the veggies first, place in a bowl and then add two over-easy eggs on top.
  2. Add to a cold lunch salad.  Sweet potatoes especially are yummy on salads!
  3. Re-heat by broiling for 5 minutes as a dinner side.

Do you have any other vegetable tips for the weekend?  We'd love to hear about them!

Spring into Running

I know it's hard to think about with the frost-bitten temperatures outside but our running groups for spring training are forming!  

The 15k group before their run!

The 15k group before their run!

Our first group in the fall was such a fun time!  We trained from August through October and November for various races like the Tulsa Run and the Route 66 Half Marathon.  We had first time runners, runners increasing their distances and runners improving their times.  Every single person who trained with us had a major accomplishment: Chris with a first place age group, Mary with a course PR, Phoebe with a longest distance ever, Susan with a course PR (and the most fun in a race), Jennifer with most fun she's had running and Catharine with age group placements and distance PRs.  Teresa and I had so much fun cheering everyone on, we can't wait to start this spring group.

Chris and Sara after the Tulsa Run 5k

Chris and Sara after the Tulsa Run 5k

Here are the training options to choose from:

Newbie Runner:  This is for anyone who is trying to move from walking to running.  We will target the St. Patrick's Day 5k on March 11.  If this date doesn't work for you or you want to continue racing into the spring, there are many more spring 5ks.  Cost: $25 per month (minimum 2 months).

Endurance Runner:  This option is for those of you looking to move up from a 5k to a 10k or Half Marathon.  We will focus mostly on improving mileage and endurance ability in your running.  Target runs include the Golden Driller, Oklahoma City Half Marathon and/or Garmin Half in Olathe, KS.  All are in April.  Cost: $25 per month (minimum 3 months).

Speed Runner: This final option is for any runner looking to get faster at a particular distance.  It will include more specific workouts throughout the week.  You can choose 5k, 10k or half marathon distances and target any of the races above.  Cost: $35 per month (minimum 3 months).

5k Chris cheering on 15k Susan!  Great supportive community at StudiOne.

5k Chris cheering on 15k Susan!  Great supportive community at StudiOne.

What's included?:

  • Every plan will include weekly emails with your specific running instructions for the week.  Sprenkel will check in and track your progress through the RunKeeper app.
  • Suggestions for strength training, fueling, hydrating and injury preventing throughout the training cycle.
  • Race day support, access to studio (if applicable) and encouragement.
  • Weekend group run

Starting January 14, the Saturday run will be open to the community.  Runners are welcome to come run as a group on Saturday, or run around your home following the coaching instructions.  We will run at 8am until the runs become too long to finish before 9, or it gets too hot.

We love being cheerleaders of your race!

We love being cheerleaders of your race!

We are so excited to coach you, listen to your complaints, celebrate your success and CHEER you on to the finish!  Email Sprenkel to sign up or if you have any questions:


At Home Circuit Workout

Hey y'all!  I know many of you are off work this week, maybe home with kiddos.  Maybe running around town getting your last minute gifts.  Maybe just lounging on the couch.   Just in case you're feeling like you don't have time to make it to the Studio for a workout, I put together three circuits you can do in your home with no gym equipment (you'll need a step or chair or table or sturdy kid to step onto).

Circuit 1

  • 15 squats (squat with a curl to press shown in video, if you have weights or anything heavy, use it!)
  • 15 pushups
  • 15 each leg step ups

Circuit 2

  • 15 squat jumps
  • 15 dips
  • 15 each leg lunges

Circuit 3

  • 25 crunches
  • 1 minute plank
  • 25 bicycles (each side)

Perform each circuit up to 4 times.  If you're short on time, just do one round of each circuit as fast as you can.  If you're really short on time, pick one circuit and do it once.  Some exercise is always better than none!

Be sure to let me know if you do any of these circuits - share a picture on Instagram or Facebook!