7 Tips to Keep Your FitCamp Momentum Rolling

So you’ve made it halfway through FitCamp - that’s amazing!  For some of you that may be a longer commitment to fitness than any in recent years, and for others it may seem like old hat.  Either way, it’s challenging. We have a few tips for staying motivated through the second half of this program!

Revisit your progress, check your goals and make appointments to work out - all your journal!

Revisit your progress, check your goals and make appointments to work out - all your journal!

  1. Check in with your Journal - Look back on those early workouts to see how far you’ve come!  Remember the first time we brought you man makers?  We know you still hate em, but they’re not as hard as they used to be!

  2. Grab Heavier Weights - If you’re not 100% satisfied with your progress, have an honest chat with yourself (or one of us!) about if you’re challenging yourself enough.  None of you should still be on the same weights for arms or legs that you started this program with.  Going heavier will help speed up some more results, and add another element of challenge to the class!

  3. Use Your Bonus Class - We include these for a reason (and not just because we’re the sweetest trainers in Tulsa).  Yoga and/or running are beautiful compliments to this strength training you’re doing.  Give them a shot once a week to keep things spicy.

  4. Keep Showing Up - Shift the focus from specific results to making it to class and doing the circuits.  We want to shift from results-based thinking to action-based acting.  Rather than trying to force, or expecting to see particular results day after day, just keep showing up, using heavier weights and working as hard as you can - we promise it works!

  5. Schedule Workouts -- Schedule your workout as a business meeting with yourself! Write them down in your journal and add them to your calendar.  Making exercise part of your daily routine will help you stay on track-- even on those days with no fitcamp, schedule the time and use it to do yoga, take the dog on a walk, hike, bike, garden or even just be outside.

  6. Remember Your Goals -- Make it a game to about accomplishing that task. Make it fun and a challenge. Be sure your goals are specific, measurable, attainable, relevant and timebound. If you need help setting goals, or feel like you aren’t making progress towards the ones you’ve already set, let us know! That’s what we are here for, after all.  

  7. Use the StudiOne Community/ family /friends to keep you accountable -- There is no better way to show up for your commitment than to include your friends in your journey.  Luckily, at StudiOne, you have a built in community of people who are going through the same fitness journey as you are! Use social media to get inspired, state your goals, or rely on the StudiOne Squad! You will receive so much love and support, and accountability.  Plus, your friends and fam want only what is best for you, no need to go at this alone!

Use your bonus class!  Better yet, invite a friend to join you!

Use your bonus class!  Better yet, invite a friend to join you!

We hope these tips motivate you to keep showing up, challenging yourself and grow into a stronger you! We are so happy you chose StudiOne and can’t wait to see ya throughout the last half of the program!

Versatile Veggie Recipe: Cauliflower Grits

Hey y'all, we are big fans of some grits around here.  With a particularly deep affection for the cheesy kind.  But, we know we can't be eatin' these daily and maintain a healthy lifestyle.  However, we have found a recipe that cuts it pretty close to taste AND provides an entire serving of veggies.  2, if you opt for seconds (we do!).

Cauliflower Grits

These are so easy to whip up, and incredibly versatile.  Try them for breakfast alongside some runny eggs, or underneath a gumbo for a more cajun feel.  They're delicious with some hot sauce on top as a side to a dinner or stand alone well with just salt and pepper.  

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Ingredients

  • 2 bags of cauliflower rice, frozen
  • 1/2 cup almond milk
  • 2 tsp garlic
  • 1/4 cup butter or ghee
  • salt and pepper
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  1.  Microwave the frozen cauliflower for five to six minutes.
  2.  Let cauliflower sit for 1-2 minutes to cool.
  3. Add the rest of the ingredients.
  4. Use an immersion blender or food processor to blend everything together, until it reaches a gritty consistency.
  5. Add salt and pepper to taste, and enjoy your favorite way!
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7 Yoga Poses from a Chair

Continuing with our theme of do it yourself yoga (last week we gave you tips for an any-sized home yoga space), we know that you can’t always make it to a class when you need one. So… we want to help equip you with the tools and knowledge you need to be a self-guided yogi, functioning all on your own out there in the big bad world.   Say, in the middle of the workday when it’s just too busy to take a lunch.  Or, two hours in to your second flight of the day on a trip (hopefully somewhere fun!).  Don’t sweat it, we’ve got your back.

We’ve put together some great stretches you can do right from your desk chair, or even in the middle seat of an airplane (yes… there is room)!  Keep these seven moves favorited for the next time you need a little seated stretch relief!

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Seated Neck Stretch - From a tall seated position, take a deep breath in, and as you exhale, let your right ear drop towards your right shoulder.  Take a few deep breaths here, being mindful, letting your shoulder blades relax down your back.  Inhale the head back through center, take a few shoulder rolls, and on an exhale, switch to the left side.

 

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Seated Spinal Twist - Take a deep breath in, and as you exhale twist your chest to face towards the right.  You can deepen this stretch up the spine by taking your gaze over the right shoulder in the back.  Use your legs or the seat as leverage beneath your hands to gently pull you deeper into the stretch.

 

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Seated Overhead Reach - On a breath in, reach your hands up to the ceiling, interlocking your fingers.  Press your palms up to deepen the stretch from your fingers all the way underneath your shoulders.  Be sure to watch out for your neighbors as you take those arms up!

 

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Seated Overhead Lateral Reach - Continuing to watch out for neighbors, if there’s room, you can exhale and extend that reach to each side.  Spend a few breaths on each side or move with one breath one motion a few times, coming back through center on an inhale.

 

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Seated Forward Fold - Yes, you can squeeze this in an airplane seat, trust us (if long-legged Sprenkel can do it, so can you!).  Bend through your knees and fold forward reaching for your feet.  Let your head hang heavy between your arms.

 

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Seated Figure 4 - Take one ankle and cross it over the opposite knee.  Simply sitting like this may be a deep enough stretch for some of you.  For others, feel free to lean forward with the chest a little bit, folding over the legs.  Be sure to switch sides.

 

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Standing Chest Opener (also can do seated with hands on back of desk or seat in front of you) - This is a sweet sweet ending to this sequence, and almost feels like a downward facing dog.  You can use a wall if you are in your office, the overhead bin area if you can stand on the plane, or the seat in front of you if you can’t stand.  Place your hands above you on your designated space and on an exhale, allow your chest to fall between your shoulders, sinking your hips back.  Play around with the space you have, maybe taking a little twist or two to either side.

Good luck trying these poses at home, and please be sure to let us know if you try any of these and how they change your day or your trip!  And don’t try to tell us we never taught you anything ;).

Breathe. Relax. Let go....at home! Tips for Creating a Home Yoga Space

Y’all know we just love having you in our space at the studio to practice yoga with us.  We have worked hard to create an inviting, magical and inspirational studio for you-- from the big-curtained windows to the twinkly lights above your heads.  While we love hosting you, we have been be so tickled to hear that some of you are creating space to practice in your own homes!  

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This seriously warms our hearts so much! We love to hear about your healthy lives outside of StudiOne. So, we wanted to put together a few tips for having a great yoga space in your home to use on those days you can’t make it in to see us.  

Your space can be created anywhere that you have room to roll out a yoga mat.  Don't let not having a separate room keep you from enjoying a little downward dog at home!  On the same note, if you've got a spare room, don't hesitate to turn it into a little dreamy home studio.  As with yoga, do what you can with what you have, right now.

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We have some tips for creating an area that feels inviting, even if it means rolling out your mat in front of the fireplace like Teresa! Or… if you have a junk room that is simply stressin' you out, spend this weekend converting it like Sprenkel did!  

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Tips for a Tight Space

What makes yoga so amazing is it’s portable, you can do it anywhere, a yoga studio or gym, the park or at an airport.  The fact is all you need is a yoga mat or a space equivalent to 24” x 68” (the average size of a yoga mat). At my house, I love to roll out a mat and set the stage in the living room. Here is how I set the tone...

  1. Make space. The first thing to consider is decluttering. Remove all clutter, from furniture that serves no purpose, storing toys in baskets, sorting through papers, recycling any material no longer needed and making your space a distraction free zone.

  2. Pick a place where there is a hard surface! It is important to have a flat, hard surface to place your mat.  This will prevent slipping and provides a stable surface to practice.

  3. Let the sunshine in. Fill your space with lots of natural light, open up the curtains, or blinds and let the light fill the room.

  4. Hot or cold? Be sure the temperature is optimal for practice, it is important to have the room comfortable, without needing to get up and make adjustments to the thermostat.

  5. Set the mood with a little scent. Get some lavender, whether diffused, or a lavender candle.  The scent and the softly burning candle encourages another level of relaxation.

Once you have your space ready, gather all necessary items.  The most important is the yoga mat.  I prefer to have a 3mm mat with lots of traction, to keep my postures as deep as I intend them to be, without any slipping.  If you like to use props, as much as I do, then get one blanket, two yoga blocks and a yoga strap.  

Tips for an Extra Room

Since my intention for the year is New Year, More Yoga, I wanted to convert a small side room of my house (currently collecting junk) into an inviting place for yoga and inspiration.  It’s the perfect size, just long enough for a yoga mat, and wide enough for me to move through some twists and turns.  

In the past, I have used this space as an office room but then it slowly just became a holding place for junk, and I never went into the space.  Recently, I had Ashley Daly of Retro Den come in and help spruce it up for me.  We organized shelves, threw away hundreds of books (things I’d saved from college swearing I would reference again someday - her response? “Google it, Sprenk”).  And I've already spent more time in this room since A.Daly left, than in the past year combined!

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  1. Have a central focus, like an altar.  For me, I like to have a place to focus my energy. This can be a significant piece of art or maybe some arrangement of your favorite photos on the floor.  A quote board, or some candles on a table.  Whatever accessories you want to help you create the mood you’re going for.

  2. Inspiration - Sometimes yoga can include a simple breathing or focused meditation.  One of my biggest goals for the year is to continue to get stronger in my running and qualify for the Boston Marathon in July, so I have a wall of running accomplishments to bring my focus to every now and then.

  3. Keep it organized and simple.  This means including some white space on the walls and bookshelves.  

  4. Add life!  I recently discovered this past year how much energy plants can bring to a space.  Fill yours up with succulents, fiddle leaves, or philodendrons.  You could also have a designated vase filled with fresh flowers every week.

  5. Consider props. Do you like poses that use a strap?  Are you using blocks at StudiOne to help you maintain proper alignment?  Do you like the feel of a blanket under your hips in seated poses?  Ask us to help you find some props for your home studio!

When it comes down to it, you want the space to be inviting, filled by things that you love and that inspire you, so that you want to spend time in there.  You want to keep it simple and stress free so that you’re able to achieve the goals of your home practice - centering and calming the mind.

Something to remember (and why we keep mentioning it), anywhere you can place your yoga mat, is an optimal place for you to begin your own home yoga practice.  It doesn’t have to be a designated “only for yoga” place in your home.  If you can be present on your mat, breath, relax and let go, you are golden!

We hope this inspires you to get just a few extra flows in this weekend— oh and keep an eye out for our 20 minute flows on Facebook and Instagram!

 

Team Cooking: Cook Once, Eat Three Times!

Here at StudiOne, we are big advocates of home-cookin’.  Even if you are making hamburgers and fries, or some other equally indulgent meal, you are much more likely to cook a healthier version for yourself than you would order at a restaurant, simply by being in charge of your own preparation.  But we know that whipping up a dinner every night, doing the dishes and all the planning involved, can seem a little overwhelming.  In fact, just one of those factors is enough to send some of us drivin’ towards take out.  

But before you give up completely on eating a variety of tasty and healthy foods made at home, check out this idea a few of our studio members have been doing for almost half a year now-- team cooking! Just like we are advocates for home- cookin’, we are huge advocates for community.  Why not apply our community approach that we have for working out, to healthy eating?

 

“It feels like caring and nurturing one another, but it’s at the same time making our lives easier not to have to come up with and cook different meals on our own - two for one!”

 

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Team Cooking

Wait, what exactly is Team Cooking?

It’s pretty simple... and in that regard, pretty genius.  At the start of each week the cooking representative of each family texts out the recipe they have chosen for the week to get approval from the others.  In this particular group, there are three families that participate.  The chef cooks up a big batch of whatever they’ve chosen and divides it three ways.  Each family has a pre-designated day of the week to contribute and the others can count on dinner for that night.  This week the group will have butternut squash soup on Monday, stuffed sweet potatoes on Tuesday and picadillo on Thursday!  Doesn’t that sound better than chicken and broccoli every night, or another day of eating out?!

Suggestions for Starting Your Own Team Cooking Group

  1. Find your team - this current group really lucked out in the sense that no family has dropped the ball on providing a meal in the whole time the group has been in existence (holidays were skipped.  And when we say families, we just mean the adults.  Although some of the kiddos have dipped into the delicious meals pot!).  So, be sure to find a group of people you trust to follow through with feeding you!  We recommend a group of 2-3 people or families for a manageable cooking load.  Maybe reach out to fellow Fit Campers, your co-workers or neighbors.

  2. Establish some ground rules -  Do you want a vegetarian meal once a week?  Do you want all the meals to be healthy or are there no rules for what’s provided?  How many servings should be included per swap?  It's a great idea to set the expectations up front, so no one is disappointed if George's mama shows up with bagged salads for the group on Monday.

  3. Choose your day wisely - Have to take George to soccer practice on Monday nights?  Work extra hours on Wednesdays?  Those probably aren’t great days to choose for your particular contribution to the group.  Wouldn’t it be amazing if your friend had your dinner ready for you at Fit Camp on Monday so you didn’t have to cook when you get home from soccer?

  4. Have fun! - Use the group as a chance to try new recipes, learn new cooking techniques, use new ingredients.  There are going to be a few flops from you, and from your teammates but there are also going to be some new killer recipes that you’ll want to make for your own family.  

 

“It’s a huge time saver and it helps you eat healthfully more often.”

 

What do you think?  Would you be willing to give this a try?  Remember, don’t put too much pressure on yourselves and have fun branching out in your culinary experience!

"I was surprised how much I ended up loving spending some time in the kitchen each week.  I've found new recipes, tried new ingredients and discovered a love for red curry I didn't know I had!"

Fave Recipes from the Team

Here’s a list of just a few of the recipes this group has exchanged and loved so far in their adventure:

Beef and Cabbage Stir Fry

 

Whole30 Zuppa Toscana

 

Slow Cooker Gumbo

The Circuit Series: 4 Things Every Fit Camper Needs

Welcome to our second blog installment focusing completely on circuits!  In the first one, we broke down 4 great reasons you should give circuit training (a.k.a. our Fit Camps) a try.  Did you miss it?  Catch it here!

This week we want to let you in on what exactly you'll need for these kinds of classes so you feel 100% prepared walking in to one.  BONUS: we provide a lot of it for you!  But a few things you'll see, we can't provide, no matter how much we wish we could.  If you've got the four things below, you've got what it takes to have a really successful 12 weeks of Fit Camp.

4 things for every Fit Camper!

4 things for every Fit Camper!

Fit Camp Journal - Every Fit Camper has the option to receive a hard or digital copy of our exclusive Fit Camp Workbook.  It's packed with every workout that we do in the studio, so if you miss any days, you're not left wondering what to do.  There are goal setting pages and planning pages, as well as things to do on your days off!  We fully recognize that this journey extends beyond the three times per week you're under our watchful eyes at the studio and we give you the tools to help.  But it's up to you to use them!

Positive Attitude - You will have a much better experience (and life in general), if you approach these challenging workouts, and the entire 12 weeks with a positive "can-do" mindset.  There will be things you cannot do yet, there will be days when it feels more impossible than others.  We know that, and we designed it to be that way.  But if you approach it with an attitude of "Let's see what we've got today, self" then you'll have a great experience.

Water Bottle - Y'all know we've got a great filtered water system that tastes just like we tapped it from the Arctic.  Make sure you enjoy that gold!  Drink a glass throughout your class.  Take some to go with you in a water bottle after class.  And drink up, all day!

Yoga - One yoga class per week is included in every Fit Camp package, and if you opt for the All Access Pass, you get unlimited yoga classes!  And trust us, you're going to want those classes.  We are so happy to provide these to you as part of your program, but we can't make you use them.  But please, use them!  Your sore muscles, your rowdy mind and your soul will thank you for the time on your mat.

Is there anything else that you just can't be without for a circuit or Fit Camp workout?  Let us know!  And be sure to check back next week for our next installment on circuits.

Mark Your Calendars: Spring Races

Well y'all, our Spring Running Groups are up and runnin' as of last night, and we're participating in our first race of 2018 tomorrow morning!  We're looking forward to a fun spring filled with warmer temperatures, plenty of miles and a few races thrown in for fun.  If you'd like to join us, our running groups are Tues/Th at 5:30 AM and PM plus a Saturday Group Run at 7am.  You'll learn about different kinds of running workouts, drills, stretches and accessory exercises to keep you in tip-top shape.  

Our favorite running journal : The Believe Training Journal

Our favorite running journal : The Believe Training Journal

For most people (certainly there are those rare few who run just to run, we don't know any ;) ), races, bibs, post-race brunch and medals make all those training miles worth it.  Most will be local, in Tulsa, but we've got a few regional races planned this year too!  Check out our Spring Race calendar and see if there are any you'd like to join us for!

February 17 - Sweetheart Run: 5k/10k/Both

March 17 - St. Patrick's Day Run: 5k only

April 7 - Aquarium Run: 5k/10k/Half

April 21 - Garmin Wizard of Oz Run: 10k

April 29 - Oklahoma City Memorial: Half

If you're unsure which race would be best for you, we'll schedule a meeting with one of our coaches to find an absolutely perfect fit!  Bring it on 2018!

Amazing Acai Bowls

Homemade Acai Bowls

We know it’s the coldest day of the year out there for Tulsa, but y’all that isn’t stopping us from enjoying our acai bowls!  Teresa loves them so much, she hunts them down in every city she visits!   Luckily, you don’t have to be in an exotic or big city to enjoy one yourself, you can make them right in your own kitchen.  They are absolutely delicious and a healthy choice for breakfast or a snack.  The best part is, they are so easy to whip up.  We use whatever fruits we have on hand from bananas and strawberries to mangos and pineapple.  If you want to get your veggie for the meal, add in a handful of spinach or kale, and even avocado!

Ingredients:

Two packets of frozen acai (run under hot water to break it up into smaller pieces. We’ve found these at Sprouts and Trader Joe’s.)

Splash of almond milk or coconut milk (the more liquid you add, the runnier the texture will be)

1 banana

1 cup of strawberries

Toppings

1/4 cup of blueberries

1/4 cup of raspberries

1/4 cup of granola

1 tablespoon of coconut flakes

1 teaspoon of ancient grain blend (Trader Joes)

Use what ever you have layin' around!

Use what ever you have layin' around!

Instructions:

It is so simple and only four steps.

  1. Blend acai, almond milk, banana and ½ cup of strawberries

  2. Pour puree mixture in a bowl

  3. Garnish with your choice of toppings (let that creative side run wild!)

  4. Enjoy!

Have you had acai bowls at home before?  What are your favorite toppings?

Bundle Up and Run!

Brrr… Ya feel that!? We sure do!  Our first sense of the cold front blowing through this weekend, just in time for our run groups to start next week. With the cold, often comes the need for warmth. We already feel it. We feel ourselves spending a few extra moments cuddled in bed each morning, looking forward to being back home under the covers and dreading that moment when we can’t put off our run any longer-- that moment when we have to brave the cold and get into stride.

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The good news? All that cold air doesn’t mean you have to sit out your run or worse, resort to the horrible (as some would say) dreadmill!  Simply having the proper attire can keep you happily running outside through the winter (or few days here and there that drop into the 30s and below, right Oklahomans?) and avoiding those frozen ears and fingers.  Plus, if you’re like us, adding a new piece to your wardrobe every now and then motivates you to get movin’!

So here it is, our warmth first, fashion second tips to stay cozy! We even linked our favorite cold weather wear for you to shop, shop, shop.

Start by downloading a trusted weather app. Remember to take its temperature predictions with a grain of salt-- oh hey unpredictable Oklahoma weather, we are referring to you.  Weatherunderground is our favorite for detailed wind and hourly precipitation reports (important considerations for runners).

 

40s - Comfortable shorts or capris should do just fine on your legs throughout the entire range of 40 degrees.  Pair with breathable short sleeve layer on top. You’ll likely want longer sleeves the lower you get into the 40s or if the sun isn’t shining. Oh and yes, we said shorts. This may feel chilly at first, but trust us, this is perfect weather for a simple base layer.

A vest is a great way to add extra warmth on those cloudy cold days without feelin' like you're gonna melt.

A vest is a great way to add extra warmth on those cloudy cold days without feelin' like you're gonna melt.

High 30s -  Trade those shorts in for capris. If the sun is out, you can still get away with a single long or short sleeve layer on top. You’ll probably want to grab something to cover your ears and fingers, too-- even if you end up shedding it mid way through.  

Low 30s - Cover those ears and fingers!  You’ll definitely want ear warmers and gloves for these temperatures.  Depending on the wind and sunlight, you might even add a second layer up top like a windbreaker or light jacket.

Gloves are a must when the temps are low 30s and under.  We like this pair from Lululemon because of the extra insulating mitten layer on top of the gloves!

Gloves are a must when the temps are low 30s and under.  We like this pair from Lululemon because of the extra insulating mitten layer on top of the gloves!

High 20s - Time to pull out the big guns. Did you know they make cozy fleece lined tights?  Well, they do exist and are a must for temperatures in the 20s.  Consider a heavier coat for your second top layer.  

Low 20s - Trade your regular socks in for a thicker pair of socks. If it’s towards the low end of the 20s, windy or cloudy, possibly consider a second layer for your legs like light windbreaking pants.  Don’t forget that second top layer!

 

Best believe those puppies are fleece-lined!

Best believe those puppies are fleece-lined!

Earlier we mentioned a few conditions to consider like wind and sunshine.  These elements (or lack of) can change the “feels like” temperature to warmer (sunshine) or colder (wind).  If you’ve got a lot of either condition present for your run, you may need to adjust attire.  We move one temperature category warmer for abundant sunshine and one cooler for gusting winds.

Everyone will have a different experience and preference for their perfect cold weather outfit.  Play around with it to find your perfect combination so you can get out and run comfortably because we know first hand there’s not much worse than frozen solid ears and fingers!  Everyone will also have their absolutely miserable temperature tolerance level.  For us, we cut off studio runs at a "feels like" temperature of below 20.  

Don’t forget, our run groups start up again next week (5:30a + 5:30p on Tuesdays and Thursdays, 7:00a on Saturdays). Come train for your next race with us!

 

 

 

The Circuit Series: 4 Reasons to Give it a Whirl

What is circuit training?

Y'all.. This week marks the start of our SEVENTH FitCamp session at StudiOne.  Can you believe it?!  You watch us anxiously anticipate the workouts.  You see the weights when you reach for a yoga mat.  Maybe you just signed up for your first FitCamp session and want to learn more about the philosophy.

But, mostly you hear us talk about those super tough circuits.  We say “this circuit was tough today” or “ look out for these moves in your circuits this week” but what the heck are we talking about?    

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Our 12-week FitCamp program is founded on a specific type of workout called HIIT circuit training.  HIIT stands for High Intensity Interval Training (what we won best studio in Tulsa for via StudioHop!) and the circuits are the structure of the workouts.  Basically, they’re just a way to organize specific exercise moves into categories (a.k.a. circuits).  Nothin’ fancier than that.  

Each circuit has a combination of cardio, strength and core moves that are repeated for a set amount of time.  This particular style of training is extremely effective and efficient, which is why we’ve chosen it for the format of this program.  If you’re still haven’t dropped by for your free drop in class, here are 4 good reasons to give it a try:

4 Good Reasons to Give it a Whirl

  1. Improved Sports Performance - By adding strength moves into you workout routine through circuits, the muscles you use for your particular sport (running, biking, tennis, swimming) are strengthened and you will see decreases in your times and increases in your speed.

  2. Higher Resting Metabolism - Strength building moves contribute to increases in muscle in your body, and muscle takes more energy to maintain. So by simply having muscles there, your body has to work harder.  This brings your metabolism up so you burn more calories when you’re just livin’ your life.

  3. Healthier Bone Density - Resistance training and impact moves (like jumping) have been shown to help your bones stimulate their bone building cells.  This has the effect of either increasing or maintaining your body’s bone density.  Especially important for females and individuals over 40.

  4. Endless Variety - Since you’ve got a few small groupings or circuits to fill with exercises, you can put a lot of variety into your workouts.  You’ve got muscle building moves like pushups, high intensity cardio moves like jump squats (always modifiable to be low impact), and core moves like planks all rolled into one workout.  You move quickly from one move to the next so you don’t get bored!

Basically, FitCamp does a whole lot more for you than helping you tone up. It helps you build an all around healthier lifestyle.

We look forward to seeing ya at StudiOne again soon!

New Year, More You!

New Year, More You

Our motto for new year’s resolutions: New Year, More You. At StudiOne, we don’t want to change you, we love you the way you are— we just want to help you grow, challenge yourself and be more of who you want to be: more you!  

We know this is a popular time for resolutions and resetting and we love the reflection that comes at the start of a new trip around the sun.  We’ve already listed out what we’re leaving behind in 2017  and now in 2018 we’re asking for more in the space created by this exercise.  We believe if you really want something, not only do you have to take actions to go get it, but first you must be brave enough to declare that you want it.  Then, go make it happen!

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TERESA:

MEDITATION: This year, I will find more time for meditation.  

I began this practice three and a half years ago at yoga training.  Since then, I have been working toward a more intentional practice, trying to make it a habit.  I began scheduling twenty minutes each day for meditation. During the week, I am able to keep up with my practice, yet on the weekends I fail miserably.  This year my plan is to write it in my planner, schedule it on my calendar and create a physical space in my home, strictly for yoga and meditation.  I am hoping that, by setting aside a scheduled time each day, it will help me mentally prepare my body, mind and spirit for meditation.

MILES: I’m looking to add more miles.

I would like to increase the number of miles to average 10-14 miles a week.  I’m going to race one 5K per month and my first half marathon.  My first 5K in Oklahoma was the Sweetheart Run last year.  I was not in shape, didn’t commit to getting race ready, and therefore did not enjoy any aspect of the race.  Since then, I’ve been showing up to run Tuesdays, Thursdays and Saturdays.  The training and distances are getting easier and my stamina is stronger.  I’m looking forward to seeing how much growth I have this year after being mindful of adding more miles and races to my schedule.

 

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SPRENKEL:

YOGA: In the last few months, my personal yoga practice has fallen to the side.  

I am going to commit to taking more classes at the studio and spend time each week diving deeper into my teaching practice— exploring yoga philosophy and teaching techniques.  I don’t love yoga as much as I love running or jumping around in circuit classes but maybe that’s because I need to spend more time with it.  I’m going to start out with two classes at the studio per week, and slowly work on an at home practice with a shorter time commitment since that’s where I feel the burden lies.  Some yoga is better than no yoga!

 

SPACE: I want more space!  

Space to breathe, space to think and space to move.  My primary focus for creating this space is in my home. I’m in the midst of several decluttering/minimizing efforts throughout my house.  I only want to have what is the best and necessary possessions left.  This will help me keep a tidier home more easily and that will help me relax!  I also want to be mindful of having margins of space in my schedule.  Breathing room between classes, time to grab a coffee with a friend last minute, room to grab a few extra miles if I want.  I’ll be focusing more on what I can say “no” to or eliminate from commitments, so that I can say more “yes” to the things that bring me joy!

 

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STUDIONE:

CHOICES: We want 2018 to be a year of more choices for you at our studio!

 Whether you’re looking for more flexibility through yoga, strength through Fit Camps, miles through running groups or support through nutrition coaching.  We’re adding to all of those areas this year, staying committed to our original mission of being the one studio in Tulsa where you can get all aspects of wellness!  New class times, new membership options including the one we’re the most proud of - The One Membership.  Access to all classes, all the time for one monthly fee.  We hope you’ll join us this year for more of what you want!

NUTRITION: So far, the studio has focused on exercising our bodies to achieve our goals.

Now, we want to talk about how we nourish our bodies to achieve our goals. We are so excited to announce, in the spirit of holistic health and fitness at StudiOne, we will be adding nutrition guidance to our portfolio this year.  More details to come, but we are so excited to bring this to you in the next few weeks. We will be expanding on this offering soon, so check back for details. If you’re interested, let us know!  

Here Come the Reindeer Games,

Happy December, friends!  We're in the middle of that wonderful and hectic time of year when time seems to speed up and it's easy to put anything productive off until 2018.  Don't fall into that trap!  You have one last month, one last chapter of 2017 to do whatever you'd like with.  If you're wanting to prioritize yourself, your health and creating a strong community of support, we've got just the thing for you:

Reindeer Games Tulsa

The Reindeer Games originated in Memphis, TN at a sweet little gym called InsideOut.  Sprenkel participated one Christmas season and loved the spirit of the points and showing up every day to do something for yourself during this giving season.  (She also won a prize for most "Spirited Reindeer").  The concept is simple: come to the gym, workout, earn points, win prizes.  Our first round of the Tulsa version was a big hit last year and we've put a fresh spin on it for this season!

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How to Play:

Starting December 11 and running for 4 weeks, this holiday challenge will make coming to class even more exciting than it already is!  Read on to learn how it all works.

  1. Workout: Come to any StudiOne class!  Yoga, YogaFit, FIt Camp, Running Group or Fuel 66 Sunday Yoga.  By purchasing an entry in The Games, you'll have access to every class on the schedule (over 30 classes each week, Fuel will still be donation based!).
  2. Earn Points:  In this round of The Games, there are multiple ways to earn points.  Each box on the BINGO card will be filled with a class, a task or a challenge.  If you complete whatever is in the box, you get a stamp!  Every stamp is worth one entry in the Grand Prize drawing and if you make a BINGO row of 7, you get to pick from our special prize basket!
  3. Win Prizes:  This is the best part, right?  Aside from the fun you'll have earning points and strategizing your BINGO rows, your chances of winning a prize are pretty high.  They increase the more you stay involved in the games!  The Grand Prize drawing will be for a Studio Membership and a Fit Camp membership.  A BINGO row will earn you a chance to pick a prize from our local vendors (gift cards from Decopolis, Foolish Things and other neighboring businesses, free floats at Longevity Effect, shirts and studio goodies all up for grabs).

This is our end of the year gift to you and a great chance to try out all the styles of classes we have to offer.  We are working hard to continue to bring you everything you need for your health and wellness under one roof!  Ready to sign up?  Click the link here to secure your spot!

Meet our Members: Katie

Katie is about to complete her second round of Fit Camp and has recently also joined the running group at the Studio!  She's a busy mom to daughter Eleanor (2) and co-owner of a local floral and event planning business called Ever Something.  Katie could make every excuse in the world about not having enough time or energy (like the rest of us) but she shows up and gets it done.  Read her story below!

StudiOne has honestly been such an amazing place to fall in love with running and working out again. I was in a slump after having my little girl; time and motivation just weren’t there. But Sprenk kept encouraging me to do Fit Camp and get back into running and I’m so thankful that she did! The community, variety of workouts and way I feel after leaving a class has been invaluable!
— Katie

What made you want to join Fit Camp? I was ready to get back into better shape after having my little girl and the accountability of Fit Camp was what I needed. If I was left to do it on my own time I could easily make excuses not to do it but the community aspect of Fit Camp kept me coming back. 

What is your favorite thing about the program? I love how I can both see and feel the results of the hard work! It has also been really rewarding to do the series with other like-minded people and encourage one another. 

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What results have you loved the most? Seeing more definition in my arms, back and legs has been my favorite physical aspect. All of the reps and increased weight has been worth it!

What is your main motivation for sticking with it? My main motivation has shifted from a selfish aspect to a desire to show my little girl that staying active and fit is so important. It is my hope that she can realize that working out is fun and enjoyable, not a punishment. 

What do you love to do in your free time?  When I'm not working or working out, I spend down time with my husband and little girl around town. We love going to the library, the zoo, and hanging out at Foolish Things. Eleanor loves being outside so we are out and about as much as we can be!

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What do you love about Tulsa? I love the small town feel in a larger city; and the people are just amazing and so kind. Tulsa also encourages and supports small business. Both my husband and I own our own businesses and Tulsa has been such a great place to be an entrepreneur. 

Favorite book? Currently, The Nix by Nathan Hill 

Favorite place you've been? Naples, Italy - The food, people, and culture were amazing. We can't wait to go back to Italy and take Eleanor with us!

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We are so proud of you Katie!  You are an amazing mom and dedicated business woman.  You set a great example of a healthy balance for us and the other members of your class.  We're so glad to have you!

Meet our Members: Roxane

Roxane first joined us regularly in our after work yoga classes.  She is about to complete her second round of our signature Fit Camp so we wanted to share a little bit more about her so you can see what kinds of people come to our classes (all kinds!).

What made you want to join fit camp?

I work in the Park Centre building and walk by StudiOne every morning and evening when going to and leaving from work. I have always enjoyed fitness and practicing a healthy lifestyle; however, as a young, busy professional I was really struggling with maintaining a consistent workout routine. At that time, I basically did not have consistent or routine workouts at all. I had never tried yoga before, but I would see all of these happy people coming to and leaving from StudiOne while I was coming to or leaving from work. I thought I want to be one of those happy people leaving the studio! So, I signed up for a yoga flow class at 5:30 and I loved it! I began attending yoga classes more frequently and could immediately see the benefits. My back and joints felt amazing and I left yoga feeling energized. While I am a new yogi :-), I've always enjoyed lifting weights. I missed lifting weights and challenging myself. I had recruited one of my girlfriends (Katie) to start doing yoga with me and she signed up for a fit camp and really enjoyed it. She encouraged me to join fit camp and I was ready for consistent strength training, so I joined my first camp and loved it too!

What is your favorite thing about the program?
It is really hard to find one favorite! I love that fit camp keeps me accountable. This is now my second fit camp and I can say that I actually have a consistent fitness routine in my life now even while having a busy work schedule. When I miss a class for work, I always feels motivated to make my class up on my own time or at the studio. I love that fit camp challenges me and I don't get bored with working out. Each class provides a new opportunity to push myself and each class is different. My body and my mind never get bored with fit camp. I love that I leave every class sweaty. When I leave a workout sweaty, I feel like I pushed myself and made my body work. I la-la-love the atmosphere and people that fit camp brings to the table. My job is always serious and often stressful. I love that fit camp is always positive and encouraging. I have never felt self conscious at fit camp. The instructors and other fit campers are truly nice and positive people. I walk out of fit camp in an amazing head space every day. When I leave each class, I feel good about the fact that I have accomplished a good workout, I feel encouraged by the instructors and other fit campers, and I feel like I can take on the world! 

What results have you loved the most? 

I am starting to see muscle gain and definition. #gainz I am real excited about the fact that I now have some baby biceps when I flex! I can definitely see changes in my body, but my favorite result from fit camp has been the way it makes me feel. Fit camp makes me feel positive, uplifted, and empowered.

What is your main motivation for staying fit?

My main motivation for staying fit is to take care of and love my body. 

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How do you spend your free time?

I spend my free time with my husband, family, friends, and loved ones. I love to help plan parties for family and friends, I enjoy good conversation with family and friends over a good meal, and I like to go to special events and concerts with family and friends. I have been in the Air National Guard for 11 years this December, so I also spend a good amount of my weekends and free time serving in the Air National Guard. My husband and I both have agriculture backgrounds and are involved with several agriculture associations. We also spend our free time working on our family ranches and businesses. 

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What do you love about Tulsa?

I love the people in Tulsa. People here are so friendly, open, and creative. 

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Favorite book?

A Tale of Two Cities


Favorite place you’ve visited?

Paris

 

Roxane, we are so proud of your commitment to yourself and this program despite all of the other activities that fill your life!  We are so thankful to have your positive and hardworking attitude in class and look forward to many mornings with you and hope you have many more mornings of leaving the studio as one of those happy people.