Susan's Precision Nutrition Testimonial

Did you know we offer nutrition coaching? Well we do! And in January 2018, we launched our first group of clients on our year-long nutrition coaching program!  

With our program, it’s not about counting calories or what foods are good and bad, it’s about building good, healthy, sustainable eating habits that will carry you through your life— and allow you to have a little fun while you’re at it! Besides, knowledge is POWER, as you know… and we believe you should know what you’re putting in your body and how it can change you!

Now that it's been about four months, the results are starting to speak for themselves. So...We asked one of our first ever loyal clients, Susan, to share her thoughts and experience with the habit-based program.  

A little about Susan… We are here to tell ya, her results have been amazing and we are so excited to see her hard work paying off!  She's accessed the program through the ONE Pass— a one-year commitment to unlimited classes at the studio, plus the nutrition program. The nutrition program, on top of her exercise routine, has pushed her results to a new level.  

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Susan's Story (in her own words!)

with some additional info from us (in italics)

I have been a regular StudiOne fit camper since the first round in spring of 2016 and started what has become a fairly consistent yoga practice with them later in the fall.  I've steadily built strength and endurance over that time, but I also generally felt stagnant in my progress and stuck in unhealthy eating habits that I couldn't seem to shake. I had spent a year and half developing these fitness habits and working on them regularly, but my clothes always fit the same, if not just a little too tightly for my liking.  My measurements got bigger and my weight went up. Sure, I was getting stronger, but I wasn't really getting in shape like I expected myself to.

So when the 2018 new year FitCamp started and S1 advertised nutrition coaching to go along with it, I assumed Precision Nutrition coaching was a 12 week challenge and I thought, I can crush 12 weeks, and then I'll be good to go.  I figured the 12 weeks would compensate for a winter of poor food/drink choices and put me in good shape for summer. I didn't really have a plan for after the 12 weeks, but I wasn't sweating it, I'm pretty great with a challenge and that's all I was looking for.  

Then I found out that not only is the PN coaching a year long program, but it's also not even a challenge (instead, it's a 365 day daily habit-based program designed to hit all areas of a healthy lifestyle: eating habits, sleep rituals, beverage choices, emotional ties to food to name a few)

At first I was dismayed, as not only am I pretty time commitment-phobic, but I also have a really emotional relationship with food, and I knew that if I was going to spend a year working on my nutrition, then I really would have to let go of some decades old behaviors and make some real changes.  This was really scary for me, because food has been a lifelong comfort and coping mechanism, and I knew that I'd have to address the reasons behind how and why I eat. As someone who's struggled with eating disorders for much of my adult life, this was a really daunting prospect. But I committed to the program, because ultimately, at my core, I knew I needed a change, or I wouldn't have needed the challenge in the first place.  So I sat down at the computer for my pre-program orientation, and within minutes of learning about the program, my anxiety subsided.

 some notes from lessons.

some notes from lessons.

How has this program most impacted your approach to nutrition?

At the core of the program, PN stresses self-care through nutrition, teaching you about different kinds of foods and how those foods are processed by your body, giving you options for healthier choices.  Rather than set up an unsustainable and restrictive diet based on what you can't have, PN encourages you to just be mindful of the quality of the food you put in your body, and the quantity, too. Simultaneously, PN coaching offers practical and logical tips for incorporating your newly learned eating habits into your day to day life.  Meal prep is a difficult skill to master if you're going at it alone, no matter how good you are in the kitchen. PN coaching teaches you how to build a meal a menu, and then how to shop, emphasizing local merchants and seasonal eating, so that you're able to slowly but purposefully introduce your new habits into your life.

 a typical saturday farmer's market haul

a typical saturday farmer's market haul

 

Was this easy to fit into your lifestyle?

On a long day, PN coaching takes 15 minutes out of my schedule, but that's maybe once every 2 weeks.  Most of the time I sit down for 5-8 minutes, read the short lesson and complete any other coaching tasks assigned that day, hand write my own notes, tips and ideas, and I'm done for the day.  I try to do it right after breakfast, so it sets an intention for my day and I get it out of the way quickly. The brevity of the lessons means if I miss a day for unforeseen circumstances, it's easy to make it up.  And it's substantially more interesting than anything on facebook, so I try to swap time I would spend on social media for learning healthy new habits.

What results have you seen so far?

The physical benefits are pretty great.  I completed the 12 weeks of StudiOne New Year 2018 FitCamp at the end of March with dramatically different results than any other session since they opened.  I lost 19 inches of girth (I wish there was another word for that, it's such an awkward word to describe a woman's body, we do too.  Any ideas out there?), and I'm also down 19 pounds.  I felt my strength build more quickly with this last round and my recovery and soreness after tough workouts rapidly decreased in time as the weeks went on. Now I'm in Spring FitCamp, building on that same strength and I can feel and see myself get stronger and tougher and I attribute all of my growth to my new habits and just eating good food, and decreasing amounts of junk.  

How has this program changed how you look at food?

All too often I've tried various diets or styles of eating, only to quit because I want what my diet tells me I can't have or because I missed a day of eating right, so I would just give up.  That history made me so nervous about the daily emailed lessons. The Type A perfectionist in me wants to tell you I've nailed the habit down of reading the lessons every day, but that's not true (we've never had a single client stay 100% on top of daily lessons, and that's ok!).  And in the past, being a few weeks behind would have been enough for me to quit and send me right back into my anxiety ridden, food shaming, disordered eating ways.  

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However, because of the slow, incremental progress I've made with PN coaching over the last couple of months, I can tell I've made huge changes in my relationship to food. I no longer see food as comfort, but rather as a way to care for myself, I've made peace with my disordered eating habits by getting educated (we love the educational aspect of this program) and organized and I'm physically stronger and more fit than I've maybe ever been.  With the help of Sprenkel, Teresa and the rest of the StudiOne team, I've been able to walk through PN coaching, face my fears by learning how to make them my strengths, and really make giant changes in my life I never thought I'd see.  I can't wait to see how the rest of this program goes (we can't either!)!


 

Don’t forget, you can do a combination of our workout and nutrition program too, or just tackle the nutrition program! Either way, we’d love to have ya. Now, if this testimonial doesn’t make ya wanna hear more….

Our Favorite Snacks

Finding the perfect snack that is healthy, just a little bit filling and also delicious can seem like an impossible task!  Lucky for you, we’ve honed our snack-choosing skills over the years to help fill tiny gaps between teaching and workouts and are excited to share our favorites today.  There are two guidelines we try to stick to when it comes to healthy snacking:

  1. Choose a fruit or vegetable to provide ample nutrients to your body

  2. Add a fat or protein for staying power

Pretty simple if you know which of these categories your foods fall into.  We’ve listed some examples of our favorites below!

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Sprenkel's Favorite Snacks

I pretty much just have two go-to snacks.   Almost every day between my breakfast and lunch, I’ll have veggies and hummus.  My favorite hummus (protein) is just the Original flavor from Whole Foods Market.  I love to mix up the veggies depending on my mood - red pepper slices, broccoli and carrots usually make an appearance.

In the afternoons, especially if there’s some kind of second round of workouts for the day, I’ll have a fruit (usually apple or banana) and some kind of almond or peanut butter (fat).  If I don’t have any nut butter on hand, I may have pistachios or a hard boiled egg instead. Since fruits are carbs, they are digested quickly, but adding the fat or protein to them helps me stay full until dinner time!



Teresa’s Favorite Snacks

My favorite snacks are raw and unsalted mixed nuts.  Nuts are filled with healthy fat and are delicious.  I love how easy it is to grab a handful on my way out the door to teach a class!  My go tos are Brazil nuts, cashews, almonds and walnuts. I also love pecans!

I love to snack on fruits; mango, watermelon, blueberries, clementines, peaches, pears, cantaloupe, pretty much any fruit in season!

Another snack I keep on hand at all times, is broccoli, red/green/yellow/orange bell peppers, cauliflower, celery and tomatoes.  I meal prep on Sundays and have these items in my fridge 24/7.  It keeps me from snacking on Steve’s Oreos!

 

We hope this gives you some fresh inspiration for your daily snack ritual, or at the very least will keep you away from the vending machine!  What are your favorite snacks to have on hand?

Tips for Running in the Heat

It certainly feels like we went straight from a lingering winter into early summer around here.  Oh how we wish there would have been more mornings in the 40 degree temperature range instead of jumping from low 30s to 60s like it feels like the weather did.  Good ol’ Oklahoma.

We’ve put together our best tips for enjoying your runs, despite what the temperature might read outside.  We survived the winter, and we know with the right mindset, the summer will only make us tougher!

 time for lighter, looser layers!

time for lighter, looser layers!

  1. Dress appropriately - Repeat after me, “cotton is rotten.”  This is true for all weather but especially true in the heat.  You want a light-colored, loose, moisture-wicking fabric on your top half.   The color of your bottom half is less important but you still want to avoid cotton at all costs!

  2. Prepare for chafing - As the temperatures rise, the amount of clothing we wear falls.  This means more opportunity for skin-on-skin rubbing. If you do choose to wear shorts (a logical choice for the summer!), consider opting for tights, shorts with a tight base layer, or rubbin’ down those thighs with some good ol’ body glide.  Vaseline works well too. Other popular chafing areas: sports bra line, back of arms where they touch your torso.

  3. Hydrate - You’ll want to be thinking about your water intake before you get out on the route.  If your run is longer than an hour, you should carry water with you or make plans for your route to have water stops (for Studio runs longer than an hour, we’ll provide water stops!).  Be sure to have 8-12oz of water after your run if it’s longer than 30 minutes.

  4. Be Patient - When the temperatures change as fast as they have here, it can feel like the difficulty of your regular pacing goes right up with them.  Give your body 3-4 weeks to acclimate to running in the heat (think of it as it needs time to practice effectively cooling you down again) and while it still might not feel great, it will get better.  And, if you stick with it through the season, the fall will be a beautiful time!

 we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

we love these shorts with a tighter layer underneath to prevent chafing.  these are from Athleta

Don't forget we've got running groups to make it all a little more bearable!  We're currently training for the Firecracker 5k in July, and then will be in "train to maintain" mode until the fall race season is upon us!  Click here for more info!

 we've got water bottles for sale!

we've got water bottles for sale!

Meet Our Members: The Cherrys

The Amanda half of the Cherrys came to us first.  She was so excited to get started, she asked if she could jump in to the second half of an already underway FitCamp.  She was not intimidated (or maybe she was, just didn't show it) by the already in it members, and just jumped right in.  The Matt half of the Cherrys joined us for the next full round and we've been enjoying their mostly cute, sometimes bantering couple-ness ever since.  Read on for their story!

 

Amanda's answers in bold.  Matt's answers in regular.

What made you want to join fit camp? Seeing Ashley’s before and after photos and hearing her talk about how much she loved fit camp- I was like dang girl! 

After many years of doing the same workout, the same routine, year after year I stopped seeing any results. My wife had only been going to Fit Camp for only half a session & had seen great results.  She had been pushing me to go & (as i normally do when she pushes me), I finally caved. I immediately noticed results in my stomach, my arms but mostly my legs & glutes. 


What is your favorite thing about the program? Literally everything and all of Matts answers (see free time explanation). I have to say there are a few things. The group for starters is great. Everyone comes in to not only better themselves, but they are all there to laugh & have fun as well, including our trainers. The accountability we have with each other helps a lot. And then it also helps I get to do the camp with my wife. That is the cherry on top.

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What results have you loved the most? All of them. Every morning I pinch myself and I’m like I did that- I committed to the workouts and I did that! 

Oh 100% my glutes. I actually got two compliments walking around downtown on St. Paddy's day. 

How has it changed your running? My endurance has improved tremendously and I feel confident in knowing if someone were chasing me… I could outrun them.. 

I haven't run as far, or as long, since I was in college. I actually remember what a runners-high feels like. 
What is your main motivation for staying fit? My mental and physical health. 

 Besides my vanity? I just want to live a long & healthy life with my wife. I also want to look good ;)

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How do you spend your free time? Well after reading Matts answers- which were pretty identical to my answers and they made me think I needed more/new hobbies, because it sounds like we are morphing into one. My free time is mostly spent with all of my favorite people and Winnie, riding bikes, going to shows, rearranging the living room, traveling, brunch, and some other stuff…

We spend most of our time together (gross, I know), but when we have free time we like to spend it with our friends, exploring the new & great things happening in Tulsa. 

What do you love about Tulsa? The architecture, downtown, sunsets, and most of the people.

The amount of growth & care that has swept over downtown! We constantly say how we wish we had a downtown like this in our 20's. But at least we still get to experience & enjoy the new & great growth happening right now. It really is amazing to watch & experience.  

Favorite book? Anything by Jenny Lawson, Brene Brown, Jenny Mollens, and Chelsea Handler. 

The Rum Diary's - Hunter S. Thompson
 

Favorite place you’ve visited? Any place with good company is my favorite place..

Ski towns!

 

It's not too late to join our next round, starting April 16 (except the 5:15am class is FULL!)  Click here to register: https://www.studionetulsa.com/fit-camp/

Meet Our Members: Suzanne

Teresa met Suzanne at one of our favorite brunch spots, Blue Moon.  The story goes Suzanne was sitting a table over from Teresa and it wasn't long before they were chatting away like they were sitting at the same table.  Y'all know Teresa, she's never met a stranger!  Suzanne decided right there at brunch to join our FitCamp and even though she was nervous (bringing her own lighter dumbbells for the first few classes), she's flying strong with the veterans of class now!  

Suzanne

What made you want to join fit camp?  When I heard the words, “transformational fit camp”, I was hooked. Meeting Teresa at Blue Moon and hearing all about StudiOne sounded great, and it was the perfect time in my life to do this.  I was really slowing down and starting to feel frail- ugh! Teresa was so excited to talk about StudiOne, Jessica, and I felt this was going to be something special, and that it could be a new beginning for me!

What is your favorite thing about the program?  My favorite things about the program are the super positive and inspirational instructors (Jessica and Teresa) and how good I feel after every workout!  I know they are committed to providing us the best workouts, and no matter how hard they are, afterwards, I always feel great, incredible, amazing - like a superwoman!!! I wouldn’t be able to push myself like this, if I were alone.  

What results have you loved the most?  My results are great! After twelve weeks I am so strong all over- my core is much better. Back, arms, legs, abs, glutes are all better. Skin tone and firmness is better.  I started out able to do zero push-ups. Now I can do 12.  My goal was 6 good push-ups.  My other goal was better core/abs.  I achieved much more than I thought I would be able to, and I can not WAIT for the next twelve weeks to start. It is a lifestyle...I just want to be strong all over and feel good about myself.  

What is your main motivation for staying fit?  My main motivation for staying fit has always been that I want to be great and strong at what I do for my age group! I want to be healthy and  run, bike, lift, do yoga, walk, whatever I can! It’s all very hard, so nutrition is really important to me. StudiOne is perfect for me, and for anyone at any level.  I love that! Remember, I couldn’t lift their weights in the beginning. They let me use my little 5lb weights until I felt stronger and able to move up.  I was afraid of hurting my weak arms!!

What do you love most about Tulsa?  I love Tulsa- grew up here! It’s beautiful with wonderful, good people. I love the river parks and hope it’s available again soon.  Downtown is fun and has so much going on. Tulsa is a perfect size!

We are so proud of you Suzanne!  You didn't let anything stand in your way, and you've come so far from the days of BYOD (bring your own dumbbells!).  We're looking forward to another round, and another round and another round with you!

Are you ready to sign up now?   Early bird special ($50 off) is good through April 8!  Sign up here: https://www.studionetulsa.com/fit-camp/

One is Two! What we've learned from two years of StudiOne

THE BEST THINGS WE’VE LEARNED FROM TWO YEARS OF STUDIONE:

Ya’ll, ONE is TWO! How has it been two years since we opened StudiOne? HOW!? It’s been so fast, so fun, so challenging and SO WORTH IT. We are so grateful to have a community of clients who have supported us (some of you from day one)! And we can’t wait to see what year three brings. But for now, we want to bask in the glory of our birthday and reflect on year two!

 The First Day!

The First Day!

TERESA: I have loved and learned so much over the past two years as co-owner of StudiOne yoga + fitness.

This like minded community we have built, that’s the thing I have loved the most -- building relationships with our members, helping them define what is important to them and helping them achieve their goals has been paramount. There are so many people that want to make healthier choices, need guidance or lack the support needed to live a healthy life.  Most students desire to get into better shape and lose some weight so they can look and feel their best.  Our clients have the opportunity to invest in themselves, set goals and find the unconditional support to take a step in the right direction.

I have learned how important it is to be flexible and open minded as a business owner.  Jessica and I wrote a business plan together over two years ago, defining specific and relevant goals we expected to achieve, how we intended to reach them and implemented metrics to measure our success.  We knew wanted to offer a variety of yoga and fitness classes.  At the time, I was a certified yoga teacher and she was a personal trainer.  We discovered pretty quickly we would need to be certified to teach every class, in case one of us got ill.  That is exactly what we did.  During this certification process we have learned so much more about each other’s passions, I think it is safe to say, today, we are both equally passionate about yoga + fitness.  We teach and take every class option on our schedule, we have immersed ourselves into our certifications and the not so glamorous business side of the studio.   Two short years later, our passion for StudiOne is clear and precise to all of our students.

 Our first birthday!

Our first birthday!

SPRENK:

Oh gosh where do I even begin.  When we set out, I really wanted to create a safe and encouraging place where WE fostered and nurtured people’s dreams.  The avenue we chose happened to be yoga and fitness, but that was always at the root of StudiOne.  At our core, we are a community of people who supports and nurtures our students’ dreams.  I have learned that when you put love and encouragement into people, they will put it right back into you, and others.  I didn’t expect that to happen when we opened the doors two years ago, but I guess that’s what a community is -- or that’s what this StudiOne community has taught me.  A circular representation of what is fostered the most.

The most memorable example of this for me was last year when I set out to chase my impossible dream of qualifying for the Boston Marathon.  I’d worked hard all summer, talked about my training in classes, and taken many of our classes as part of training.  Then I set off for Washington state to do it and I had cards, and texts and voice messages to listen to on my run from so many of our students.  I laughed, sucked it up and pushed harder at all different times in the race, and eventually was brought to tears by the number of people who believed in me.  I looked forward to coming home to my family at the studio, even though I hadn’t quite made the time goal.  I knew they wouldn’t be disappointed.  And still, two years later, that is what I hope we bring to you.  Yes, you can do that taller step.  Yes, you can quiet your mind.  Yes, you can take that scary next step in your job. That’s the most important thing this studio has taught me - yes, I can.   

We want to thank each of you for believing in us, and giving us this very special opportunity to do what we love and share our passions with you.  Whether you've been there from day 1, or just watching and cheering from afar, we couldn't do it without you.  We are forever grateful for the early mornings, the sweat sessions, the lavender endings to yoga class and your willingness to try whatever we throw at you.  Here's to year 3!

 Here we go into year 3!

Here we go into year 3!

Make Ahead Salad: Kale and Brussels

We've got a fresh new recipe for you this week!  We hope we are encouraging and inspiring you to cook a little bit ahead on your weekends.  This recipe was shared through some team cookin' love (not sure what that is?  Check out this blog post to learn how to cook once and eat three different meals!).  It was such a hit with our co-owner Sprenkel that she makes it almost weekly now.  The link to the original recipe is listed here, but we've outlined for you how Sprenkel makes her big batch of salad (the easier way).

Kale and Brussel Sprouts Salad

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Ingredients:

Salad

  • 1 bag artisan Kale, shredded
  • 1.5 bags shredded brussel sprouts
  • 1/3 cup sliced almonds
  • olive oil
  • parmesan cheese

Dressing

  • 2TBSP the seediest mustard you can find
  • juice of 3-4 lemons
  • 1TBSP minced shallot
  • 1/2 tsp minced garlic
  • salt and pepper
  • 1/2 cup olive oil
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The most complicated part of this recipe is the dressing, so it's best to get that right out of the way.  Combine all of your dressing ingredients except the olive oil in a bowl and set aside to let the flavors blend together (as they do).  

Next, let's toast the almonds.  We were a little hesitant about this step (hate to dirty up another pot) but let us tell you, as someone once told us, make sure you toast those almonds.  To do this, simply warm a drizzle of oil in a pan over low heat and add the almonds.  Keep an eye on them so they don't burn, but you want them to turn a little bit of a darker brown.  Once they've reached the toasty-ness of your particular preference, pour them onto a few layers of paper towel to pat them down.  Add a sprinkle of salt.

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Dump the bags of greens into a large mixing or serving bowl.  Sometimes, if we have time, we'll peel the kale leaves off of the stems, but in the Trader Joe's bag we buy, they're pretty ok as is.  Plus, we love to take shortcuts in the kitchen where they're not going to make a huge difference.  Slowly add the oil to your dressing mixture and whisk together.    Then, slowly add the dressing mix to the greens, tossing every so often to coat the salad.  You can add the almonds and cheese now, or to your individual servings!

 Look at those mustard seeds - the mustard makes the dressing!

Look at those mustard seeds - the mustard makes the dressing!

This is a great salad to make ahead on a weekend that only gets better with some time in the fridge.  It makes enough to eat all week for lunch, or to share with your family if you're feeling generous!  Be sure to let us know if you try it! 

 

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!