Studio One to One

In case you haven’t heard, we’re Paying it Forward by helping one deserving winner through a complete nutrition and exercise makeover over the next six weeks.  The applications poured in, we narrowed it down to three finalists, and have finally have decided on our winner.  Congratulations to David Sheets of Alpharetta!  He won the popular vote of our community, as well as the votes of everyone here in the studio. 

Perhaps he was the clear winner because David has been Paying it Forward himself for quite some time.  He volunteers as a ministry counselor, facilitates a Christian financial course, and started an animal rescue organization.  And this volunteering all happens in his “spare time” when he’s not running his own business (which requires some 40,000 miles annually on the road in the metro Atlanta area) or spending time with his four kids. 

David wants to be healthy and fit, mostly so that he can be around for his kids.  His 40th birthday is coming up.  He understands he’s on the fast track toward heart disease and diabetes and wants to “stop the train” before it gets out of control.  His goal is to run at least six races this year and compete in cyclocross events.  David is looking for help changing his eating habits in a healthy way, but in a way that also works with his on-the-go lifestyle.

We can’t wait to get David started toward his new healthy lifestyle.  We’ll be sharing his journey with you, so please join me in congratulating him and cheering him on!

David Sheets, Pay it Forward Winner

Tags: Alpharetta weight loss

We have been collecting entries for the last month or so for our Pay it Forward Giveaway.  I have been knee-deep in applications over the past couple of days, trying to decide who our finalists are, but I’m ready to share them with you.  I am going to be meeting with each one of these finalists individually to determine who our winner is, but wanted to give you the opportunity to weigh in as well.  Respond to vote by commenting on this post with who you’d like to see transform over the next two months.  We are going to be sharing his/her journey on the blog every step of the way,  so you’ll see a first-hand account of what it’s like to go through our Jump Start Program.  No matter what, the person who is selected as our winner will come out at the end stronger, healthier, and more confident than ever.  I can’t wait to share their journey with you!  Be sure you stay tuned to our blog for all the details.  

Congratulations to our three finalists!  They are three people from very different walks of life, histories, and goals!  My job was tough enough to narrow it down to these three– now it gets even harder to choose just one.  Over the next week, I’ll be meeting with each one, and will announce our winner within days!

1. Stefani Mills: Stefani is a bride-to-be who has tried many of the popular diets and supplements– cleanse, Hydroxycut,  Alli, and others without success.  “I am getting married May 22nd and would love to be in shape for the wedding and honeymoon… Not only do I want to look great in my wedding dress and honeymoon bikini, I want to feel better about myself!”
2. David Sheets: David drives 40,000 a miles a year for his job, so he grabs most of his meals on the go.  He says he’s on the fast track toward heart disease and diabetes, and wants to turn it around to be healthy and fit for his kids.  He’s spent lots of his free time toward helping others, including starting a successful animal rescue organization, but now he’s ready to spend some time working on himself.
3. Linda Brocking: Linda lost 29 lbs. recently following an eating plan, but is ready to incorporate exercise to lose another 10-15 lbs.  She understands that to achieve a healthy balance, her eating habits need even more tweaking and exercise is a MUST.  She has struggled with back issues in the past, and believes that developing a strong core will help support her back.

Again, congratuations to our finalists!  Remember to vote for your favorite!  Stay tuned to hear who the winner is right here, where you’ll also be able to track their progress.

Tags: Alpharetta weight loss

So, you want to lose weight, and know the accountability and support of a coach is the only to get there and stay there.  But you know that kind of one on one attention and expertise comes with a price tag… one that doesn’t seem to fit in your budget.

If you’re ready for an honest, reliable source to help you with your weight loss goals and have the desire and commitment to change, you might be the perfect candidate for our Pay it Forward Weight Loss Giveaway. 

It’s free to enter, and if chosen as our winner, you’ll receive our Jump Start Package, a $1,695 value, absolutely free.  See the Pay it Forward website for complete details and registration.

What are you waiting for?  You have nothing to lose but those pesky old pounds, once and for all.  Hurry, the registration deadline is March 1st, 2010.

payitforward.viprespond.com

We have a variety of men and women who come to see us at the start of their journey to fitness and well-being.  Many of them are busy executives who are so driven to succeed that they barely get the time to sneak meals in throughout the day.  Others are busy moms who put their kids first to ensure those kids get the care, love, and attention they need.  This busy-ness and selflessness is admirable, but at the same time, I always ask that they take a step back and re-evaluate whether they are giving the best of what they have to give by putting their own needs last.

I like to use the airplane oxygen mask analogy.  “Please secure your own oxygen mask before assisting others.”  After all, if you don’t get that mask on in time, you’ll hardly be able to help anyone else around you. 

Let’s go back to the moms.  They spend so much time making sure the kids have the food they like on the table, that many times they just end up eating the mac n’ cheese or chicken nugget leftovers off their plates.   If you think about food as fuel, how on earth is that fuel going to give mom the energy to chase those kids around later when they’re running full speed?  It’s not, and many moms end up feeling exhuasted, defeated, and helpless at the end of the day. 

So if you’re focusing on fitness in 2010, be a little bit selfish.  Be good to yourself, and you’ll find it a lot easier to give your best to others.  If you want to make sure it happens, schedule it.  Block out time for exercise and meal planning in your calendar and let that time be sacred!  I don’t buy the “too busy for exercise and eating well” excuse.  It’s never a matter of being too busy, it’s a matter of re-prioritizing.  If you truly believe you’re just too busy, try this brain dump exercise:

• List out all of the tasks that you complete in a day and a week
• Evaluate those activities.  What is not making you feel good about yourself that can be eliminated?  Social networking sites?  Driving your kids to school instead of letting them take the bus?  Reading magazines full of great headlines that always seem to be full of empty promises or thinly veiled advertising disguised as content?
• What can be delegated?  Maybe it’s time to start getting the kids involved in light chores?  If you’re a busy exec, can you get help with the trivial tasks like dry cleaning and other errands?
• Where does taking care of yourself fit best in your day?  Block that time and don’t touch it!

Look, as a Mom, I get it.  We like to put our kids first.  We like to be sure they’re happy.  But remember, our kids feed off of our emotions, and being happy and feeling good about yourself every bit as important as ensuring their happiness.  And just think about what a great role model you’ll be for your kids when you start to adopt new, healthy habits.  Don’t be surprised if they want to get in on the new habits, too.

Tags: Alpharetta Personal Training, Milton Personal Training

Do you start each day by stepping on the scale?  And does your mood each day tend to vary in direct correlation to how closely that number matches what you expect or hope to see?  Well, I have good news and bad news.  The good news is the number on the scale may be even more meaningless than we once thought.  But now for the bad news, even when the weight appears to be a good number, it may not be.

Did you see Sanjay Gupta’s recent report on CNN saying that “small folks can still be obese?”  If not, it’s very well worth two minutes of your time.  It’s a phenomenon they’re calling Normal Weight Obesity.  You might be what is considered to be a healthy weight, but still obese.  And hence four times more likely to develop metabolic syndrome.  Check out the entire video here:

As always, we encourage you to measure your entire body composition, not just scale numbers.  Our clients use our physio-graph tool to know not only their weight, but how many of those pounds consist of muscle, fat, fluid, and skeletal structure.  It’s an incredibly useful tool and each measurement takes only about 5 minutes. And better yet, it tells the truth… every time.

Tags: Alpharetta weight loss, milton weight loss

FOR IMMEDIATE RELEASE

Studio One to One to “Pay it Forward”

with a Weight Loss Program Giveaway

<Milton, GA> – Elaina Smith, owner of Studio One to One, will surprise one lucky winner with a free six-week personal training series and comprehensive nutrition program valued at $1,695 designed to achieve  weight loss goals in record time.  She is calling the initiative the Pay it Forward Giveaway, as its purpose is to the give back to the community that has supported the business’ strong growth in recent times.  Ms. Smith is urging all North Fulton and South Forsyth out-of-shape residents to register for the giveaway at payitforward.viprespond.com.   

             The applicant who is considered to demonstrate the strongest desire to change will be selected.  Three finalists will be selected, and one lucky winner will be announced on March 8^th, 2010.  “We are looking for someone who wants to change their eating and exercise habits for the better, but who needs the help of professionals in order to be successful.  That’s where we come in,” states Ms. Smith.  The winner will be given a thorough fitness assessment, three private personal training sessions with a certified personal trainer each week for six weeks, weekly body composition analyses, a comprehensive nutrition program, and unlimited access to her team for support and questions.  Studio One to One will also share the progress and milestones of the winner throughout the program as a way to hopefully inspire other local residents to change. 

             “This is a way for us to give back to the community,” says Smith. “Not only can we help one lucky man or woman to get their body back, but hopefully we’ll inspire many others to do the same on their own by providing some helpful tools and encouragement.”  All applicants will receive a helpful “Weight Loss Secrets” guide that includes quick tips that can be implemented immediately and easily to achieve weight loss goals.  “It’s a winner any way you look at it,” adds Smith.

             Smith and her team have delivered this very same “Jump Start” program to dozens of other community residents, with amazing results.  Studio One to One clients who follow the program can expect to lose 10 to 18 lbs. in the six week period, and gain new exercise and eating habits that last a lifetime. 

             “Some of the busiest residents in Alpharetta, including mothers of small children and high-powered professionals are my clients.  They all exercise with us on a near-daily basis, despite the demands on their time. Any person who is committed to having their best body, and literally changing their life in the process, can find a few hours a week to dedicate to this program, especially when the benefits are this dramatic.  Our goal is to give one lucky man or woman the kick start, support and instruction they need to learn the fitness habit.” says Smith.

             Complete information about Studio One to One’s Pay it Forward Giveaway is available at payitforward.viprespond.com.

Mention “Thermos” to me, and it conjures up visions of elementary school hot lunches packed with care from home, or our precious hot cocoa supply for little league games on cold Saturdays in my youth. Needless to say, it’s been a while since I’ve used one. But one of my resolutions for this year is to get better prepared at having food with me on the go, and this handy little container makes it possible to easily transport food and keep it the same temperature for hours.  I plan to use my Thermos for lots of hot soups, which are actually one of my favorite meals year-round, but particularly this time of year.

Soup is comforting, especially during these chilly winter months—classic chicken soup with vegetables or creamy clam chowder warms the body and feeds the mind. Typically a stand-alone meal with protein, vegetables, and starch, soup makes a healthy and satisfying meal. Soups also easily reheat, making them just as good or better when served as a leftover.

Soup may have an added health benefit, too: studies show that soup produces greater feelings of satiety than other types of food. Researchers speculate that it may have to do with the high water content. Also, when soup is piping hot we eat it more slowly and that gives us time to notice when we feel full.

Next time the cold weather has you craving an unhealthy comfort food, try this soup recipe instead.   I picked this one because it contains a fair serving of protein ensuring you’ll feel full and satisfied, and low in fat.  And consider purchasing a Thermos so that you can take the leftovers with you the following day. Think about it, packing it in the Thermos means built in portion control. What’s not to like?

Cream of Turkey & Wild Rice Soup (from EatingWell.com)
Makes 4 servings, about 1 3/4 cups each

Ingredients 

1 tablespoon extra-virgin olive oil
2 cups sliced mushrooms, (about 4 ounces)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice, (see Ingredient Note)
3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Preparation

1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.

Tips & Notes
Ingredient note: Quick-cooking or instant wild rice has been parboiled to reduce the cooking time. Conventional wild rice takes 40 to 50 minutes to cook. Be sure to check the cooking directions when selecting your rice—some brands labeled “quick” take about 30 minutes to cook. If you can’t find the quick-cooking variety, just add cooked conventional wild rice along with the turkey at the end of Step 2.
Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
Nutrition
Per serving: 354 calories; 9 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 27 g carbohydrates; 36 g protein; 3 g fiber; 378 mg sodium; 577 mg potassium.

If you’re considering buying a Thermos, check out this Vacuum Insulated Food Jar with Folding Spoon:

Last Saturday we held our Grand Opening for our new location and kicked it all off with a free bootcamp.  We planned on doing it outdoors, but who knew the temperature would be sub-freezing?  Fortunately, the sun was shining, and we were shedding layers in no time with a great workout led by Joseph Powe and Chris Davis, Studio One to One Certified Personal Trainers.

They did a heck of a job, because it took me well into Tuesday to work out all of the muscle soreness!  Also, we managed to get the attention of the drive-by traffic as we heard more than one set of screeching tires.  Maybe next time we should take it indoors, but hopefully we inspired some of those folks driving by to get out there and exercise.

And just for laughs, see how much I’m enjoying the cold? 

Gee, does anyone else think it's a little cold out here?

Thanks to everyone who came out, braved the cold, celebrating our grand opening, and kicked off 2010 in such a healthy way.  If you attended and enjoyed it, please scroll to the bottom and take the poll on how frequently you’d like to see us do it in the future.  If you regret not attending, please go ahead and participate in the poll so that we can see you next time!  Thanks again to our sponsors who provided our attendees with some great giveaways:

Le Grande Salon & Day Spa

“Our mission at Le Grande is to have our professionals take guests through an amazing journey that will calm the mind, relax the body, and nurture the soul. “

Edwin Watts Golf (Milton)

Go check out Edwin Watts over the Super Target center on Hwy 9 N.  They’ve got everything you need to improve your game, and the service is unprecedented.

Z Pizza (Alpharetta/Windward Plaza)

Z Pizza is lighter, healthier, delicious and creative.  “Our dough is made from 100% certified organic wheat prepared fresh every day, hand thrown and fire baked until uniquely crisp.”

Planet Tan (SuperTarget Shopping Center on Hwy 9 N.)

Before you go, take our poll to let us know how frequently you’d like to see us offer free bootcamps!

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• Have you looked into personal training with the hope that it was the perfect solution, only to be disappointed when it was just a bit over your budget?
• Have you tried a bootcamp only to end up feeling lost in the crowd? Like you weren’t getting enough personal attention?

Announcing Studio One to One’s Small Group Training Program

There’s an explosion of bootcamps in the North Fulton area. And while I think they’re a great solution for some of us, I’m not sure they’re the best for most of us. To be successful in a fitness program, I am a firm believer in accountability, motivation, and lots of personal attention. In a bootcamp it’s all too easy to get lost in the crowd and feel like you’re not getting the attention you need.

Personal training is always my first choice for my clients who are serious about achieving their fitness goals, but let’s face it, I know many of you are trying to stick to a budget and you’re thinking “A trainer would be great, but I can’t afford it right now.”

So if you’re in the middle, have you been feeling like you’ve run out of options?

I invite you to discover the power of Small Group Personal Training. It can make achieving your fitness goals more enjoyable and motivating than you ever thought possible.

Come see what a fun atmosphere, the motivation from a trainer, camaraderie and energy of a group, and a variety in programming can do to kick start your New Years resolution. We have designed our group training schedule to offer a balanced approach to fitness and weight loss.

Whether your goal is to lose body fat, sculpt your muscles, tone up your hips, thighs, and abs, improve your flexibility, small group training will get the job done for you!

We are launching our first Small Group Training Class in the coming month. The first group class will meet Mondays, Wednesdays, and Thursdays at 7 p.m. Class size will be no more than 4, but hurry, this class is already half full! If demand warrants, we’ll open up more groups. If you’re interested in other days and times, you can be in control and start your own group! Simply get in touch today by emailing info@studio-onetoone.com or calling (678) 367-3619 and we’ll attempt to form a group especially for you based on your needs.

In addition, small group program participants will receive the following bonuses:

• 30 minute private nutrition counseling session. We’ll analyze your body composition, determine how many calories you’re burning, and tell you exactly how many and what types of calories you need to eat to succeed at weight loss once and for all! $70 value
• One physio-graph (body composition analysis) per month. This tool allows us to track your weight loss with laser focus and ensures you stay on track and motivated toward your goal. $35 value
• One monthly nutrition seminar where we offer coaching support and cover hot topics focusing on how to make healthy eating fit effortlessly into your lifestyle.

Whether you have a lot of weight to lose or you’re hoping to take your body to the next level, Small Group Training will get you there. Fun, progressively challenging, personalized workouts. Sound, do-able nutrition advice that will last a lifetime. Always-accessible expertise from a trainer who knows your body, and new friends with whom you’ll bond as you take on a life-changing challenge. And Studio One to One’s unique 100 percent money-back guarantee (if you commit to us that you’ll give 100%, we’ll commit to you that we’ll deliver results. Or your money back period.) What are you waiting for?

Plus, your fitness level does not matter. We can accommodate all fitness levels in our sessions simply by adjusting the intensity of the exercises. This means that no one is ever left behind, or ‘held back’ during a training sessions.

And, if you’ve been in touch with us for a while, you know that at Studio One to One we launch new service offerings in a BIG way! So, as an added bonus, I’m throwing in one free week of Small Group training for all of those who start our Small Group Training program in February and commit to two months. The bonus week will start Monday, January 25th. Get a jump start on achieving your New Year’s resolution!

Hurry, reserve your space in our small group training program today. You get all this for only $299 per month. Do the math—that’s only $25 per session! All the personal attention of training at a fraction of the cost. Plus, don’t forget all of the added bonuses we’re throwing in each and every month to ensure your success!

You’ve got nothing to lose but those pesky old pounds! Call me today to reserve your spot. (678) 367-3619

Committed to Your Health,
Elaina Smith
Studio One to One

13920 Hwy 9 N. Ste 130
Milton, GA 30004
(678) 367-3619

**FOR IMMEDIATE RELEASE**

STUDIO ONE TO ONE TO CELEBRATE NEW LOCATION WITH GRAND RE-OPENING

Ceremony to kick off with a Free Bootcamp

Studio One to One, a personal training and weight loss facility, has announced that it will relocate to the Bethany Pointe center in Milton, GA. To celebrate the move, the facility will host a Grand Re-Opening celebration on January 2, 2010 from 10:30 a.m. to 1 p.m.
The Grand Re-Opening will start at 10:30 a.m. with a free bootcamp for those who register to attend at www.MiltonWeightLoss.com.  The event will also feature body composition analysis giveaway ($35 value), complimentary mini spa services from Le Grande, raffle prizes, free healthy snacks, and much more.  The event also gives the public an opportunity to tour the new facility, which features three private training suites equipped with a broad range of equipment, a cardio area, men’s and women’s shower facilities, body composition analysis equipment, and water/towel service.

The Grand Re-Opening event will take place at Studio One to One, Bethany Pointe Center, 13920 Hwy 9 Ste 130, Milton, GA 30004 on Saturday January 2nd at 10:30 a.m.  Participants can register to attend at www.MiltonWeightLoss.com or by calling (678) 367-3619.  The first 25 to register receive a free goody bag featuring valuable offers from local business, including a Le Grande gift certificate.

Elaina Smith is the owner of The Studio One to One www.MiltonTraining.com, a personal training studio specializing in weight loss.      She provides an engaging and informative interview. Elaina can be reached directly at (678) 367-3619 or by email to elaina@studio-onetoone.com.