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There's a NEW CLASS for you new and expecting moms: BABYLATES is in full swing! It's a pre- and postnatal class that focuses on sculpting the body while keeping your baby safe at all times. So, when those hormones are going crazy and your ice cream and pickles cravings are coming fast and furious, come to The Studio (MDR). Your body -- and baby -- will thank you.
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FEBRUARY SCHEDULE
WILL BE POSTED ON TUESDAY, JANUARY 24, AT 8:20 PM
Keep in mind this important change in sign-up: If your account is not set up with autopay for your monthly membership, you will not be able to sign up unpaid and will have to have a valid class package before being able to register for a class.
Also, as a courtesy to others, please avoid "over signing up" for classes that you know you will end up cancelling. This will help everyone to get into the classes that they want.
If you are not able to get into some classes that you want on Tuesday, remember that the waitlist closes 12 hours prior to when a class starts and there are always last minute cancelations in a full class and no shows, even in Ky's classes!
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TANK TOPS, TOWELS, AND TOESOX! Don't miss out on The Studio (MDR) merchandise before it sells out.
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Move of the Month:
Mega Hamstring Curl
a) Seated off the back facing the front of the megaformer, lower your head neck and shoulders onto the platform and place your heels into the pockets. Make sure your head and neck are fully supported on the platform.
b) Grab the handlebars from the outside, then lift your pelvis into a bridge position, stabilizing your core.
c) Slowly pull in through your heels, contracting the hamstring on the inhale.
d) Continuing to maintain the strong bridge position, press out through your heels, extending the legs on the exhale.
NOTE: Do not straighten the knees in any direction, and try to sustain the bridge position throughout the entire exercise.
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Candids Donna, Lisa, Helena & Stacey at the holiday party. Ky showing off our issue of Natural Health.
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We're in our 3rd week of 2012 and I am PUMPED. This month is always an exciting one -- new beginnings, new challenges, and a checklist of New Year's Resolutions to work on achieving.
Most of us have given up something in exchange for a healthier routine. Carbs, wine, or late nights on Facebook have now been replaced by tighter abs, a better complexion, and getting to class on time and in a good mood. This is a really great time to allow the community spirit here at The Studio (MDR) and the motivation of Ky and the trainers to propel you to the next level. Stick to your healthy routine, ask for help, forgive yourself if you mess up, and try again. We are here to help you stick to your goals -- and hopefully reach far beyond them!
As most of you know, on January 3rd we celebrated our one-year anniversary at The Studio (MDR) and we are in the process of trying to make more space for all of you. Thank you in advance for supporting us during our goal of expansion in year two. We won't be able to do it without you!
Love,
Lisa
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 Play more, think less One of the biggest bummers about getting older is that we begin to over-think things and we start to judge ourselves. Kids think everything matters; they believe everything is true. You can tell them lies and they believe you are telling them the truth. What's the benefit of that? There's no judgment. Children just go with everything, and as a result, they have the amazing ability to focus -- to lose themselves in whatever they are doing. Ever watch kids play? They play so intensely, so non-judgmentally. And that's what I want you to do more of this month. In class, make some noise despite what you think the person next to you might think. Hoop and holler with me. Laugh when I start pounding the wall, or dancing in the middle of the room. Allow yourselves to really get into your time in class. On facing your challenges Outside the studio, my biggest challenge is eating enough. I hate going to the grocery store. It literally gives me anxiety. So I have to trick myself into going food shopping. I have to make it fun or else I won't go, and I constantly have to find ways to do that. I tell this story because for many of you, there's something in your life you know is good for you that you find hard to do. Maybe it's committing to coming to class a few times a week; maybe it's finding ways to do your cardio. Here's the trick: Find what's fun about whatever it is you have to do and focus on that. But it has to be personal to you. Make it matter to you and it'll become real. That's how you truly change. Accentuate the positive This month, I want you to pick out what's positive in your life, what's positive about your body. When you do that, the good things and thoughts start to snowball, which gives you confidence. And confidence is key. The difference between someone who's successful and someone who is not often comes down to confidence. By keeping your workouts fresh and true and exciting and playful, you won't get trapped by obsession -- you won't get bogged down by those negative thoughts, like I'll never be skinny enough or strong enough or whatever it is your demons are. Be obsessed with who you are -- not what you think will make you who you are. And I believe the greatest way to find that is through fitness. |
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Transformer of the Month:
Heather Keopunna
 [before & after]
On January 31, 2011, Heather was 220 pounds and wore a size 18. Today, she's 50 pounds lighter and wearing a size 10. Here is her amazing story of transformation:
In November 2010, my OB told me I couldn't get pregnant again unless I lost 40 pounds. When I had my son via C-section in August 2009, my blood pressure never went down, and they thought I was going to have a seizure and possibly blood clots. They kept me in labor and delivery to monitor me after I gave birth to my son. My doctor implied that if I got pregnant a second time at the weight I was at, it could end very badly.
For the remainder of the year and throughout 2010, I tried watching what I ate and walking for exercise. Since I'd just started my son on solid foods, I cooked very bland meals and omitted salt. My weight did not budge.
Then on January 31, 2011, I was diagnosed with hypothyroidism and pre-diabetes. I lost 20 pounds by March 31 after joining Weight Watchers, however it was not enough to lower my blood sugar. I still had pre-diabetes. From March until May, I hit a plateau where I couldn't seem to lose more weight. I assume my body got acclimated to the walking because the weight would not come off. I would go up and down in very small increments.
On one of my walks, I passed The Studio (MDR), saw a class in progress, and met Lisa. As soon as I saw SPX I knew I wanted to try it. I completed my introductory class around Memorial Day, purchased a 5-lesson pass the following week, and was then officially hooked. I became an Unlimited pass member at the end of June, started to attend four classes per week, and that changed everything.
In November 2011, I finally hit my 40-pound weight loss goal and my doctor confirmed I no longer had pre-diabetes. I realized that if I wanted to stay healthy for the long term, Kylates/SPX is where I need to be. I truly believe without The Studio (MDR), I would still be struggling to reach the 40-pound mark. Instead I am now at the 50-pound mark.
Before taking SPX, I had severe lower back pain. Lifting my son all the time was taking a toll on my back because he is very big for his age. I also felt like I moved much more slowly due to the weight. So many times when I would look at myself in the mirror, I would feel like my son deserved a more fit Mom who could play and run for hours. Now I have more energy, and everyone who knows me tells me I am completely different now.
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Students' Best Diet Advice
We asked The Studio (MDR)'s warriors what they do to eat healthy. Here's what they had to say:
Adriana: Eat your food on a small plate. Food looks bigger on a smaller plate, which will make you want to eat less of it. (And it will probably help you keep everything to the right portion size.)
Kim: Be very mindful of daily sodium intake. Also keep a food journal for a few days -- that'll give you a baseline of what you're really eating.
Natalya: I eat steel cut oatmeal or egg whites for breakfast and lots of greens/salads with lean protein (like turkey, chicken, or salmon) for lunch and dinner. And, of course, water is a MUST!
Anna: Run, walk, and count calories. Myfitnesspal is a great phone app or online application to use.
Diana: Eat multiple small meals throughout the day and take time to chew food thoroughly.
Amy: Limit yourself to 15 grams of sugar a day. You'd be surprised how little that is. No honey. No agave. And drink lots of water with fresh lemon.
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Student Spotlight: Zelin'n Gartlan
After three miscarriages and two live births, all within a span of 3 years, my body was a total mess; I had gone from a size 4 pre-pregnancy to a size 14 after having my children! Finally, after my sister suggested it, I started working out at a SPX Pilates studio where I, blessedly, came across Ky.
When I started, doing 5 consecutive sit-ups was hard for me. But I knew the Megaformer was different. I liked that I was using my whole body at once. With a newborn baby and a pre-toddler, finding the energy to exercise was still difficult for me. Then, I was finally able to get into one of Ky's classes and boy did I get pumped! Ky's energy, passion, and love for what he does is truly contagious and inspiring. He not only gives us permission to focus on our bodies and think of nothing else, but he expects it of us. I got completely hooked and really started to believe I could get back to the size I had been most of my life.
This whole year, I have been working out at least three times a week and, for those precious three hours, I focus on nothing but breathing, squeezing my belly, and how each muscle in my body that is working feels. This past Thanksgiving, to my surprise and joy, I was able to wear the same suit I wore when I first met my husband 7 years ago; it had been a bit over 5 years since I was able to fit into that suit! I will be turning 43 at the end of December, and the best gift I am getting is that for the first time in 5 years, I will be able to wear most of the clothes I own, again. Thank you Ky, Jessi, and Lisa!
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