Studio One to One

Studio One to One, Milton’s premier personal training studio, will present its first “Metamorphosis” women’s wellness retreat in Big Canoe.  This all-inclusive program includes structured fitness activities and nutritional guidance designed to help guests learn how to adopt healthy lifestyle habits necessary for achieving and maintaining their ideal weight.  The weekend-long program will feature the exercise and nutrition experts of Studio One to One providing interactive fitness, health, and wellness programs in a retreat-like atmosphere. 

Metamorphosis will be an escape from ordinary, everyday workout routines and will feature a well-rounded approach to wellness.  The itinerary is designed for all levels of fitness ability and includes resistance training led by NASM-Certified Personal Trainer, Jennifer Caso, guided hikes, yoga, light meditation, personal fitness and body composition assessments, as well as Studio One to One’s Food-FIT4U interactive nutrition counseling. 

Nutrition programs will take place right in the kitchen and focus on “putting your best body forward” by establishing healthy eating habits for life. The programs will be led by Kira Mesi, Certified Lifestyle Weight Management Coach and self described “foodie” who loves to cook.  She will introduce her fun and entertaining ways to keep you on the right track in the kitchen and loving that new number on the scale. This sensible approach will not only keep you satisfied at mealtime, but help you lose weight and reach your health and fitness goals at the same time.

Guests will enjoy accommodations in a luxurious cabin nestled against the scenic backdrop of Big Canoe, healthy gourmet meals, cooking and nutrition instruction, personalized fitness assessment and meal plan, and a wide variety of fitness programming. 

Elaina Smith, owner of Studio One to One, states “the focus for our Metamorphosis retreat is to empower women to be healthy, fit, empowered, and confident.  Our goal is to provide a nurturing, supportive environment in which women can be educated abut their health and bond with other women. All too often, women spend most of their time in the caretaker role while neglecting their own needs and health. My desire is that this retreat be a renewing experience for them, a time for taking care of themselves, and an ‘aha’ moment to know it’s okay to prioritize their own health and wellbeing.”

The Metamorphosis retreat will take place October 22-24^th and costs $297 per person.  For additional details and registration, please visit retreat.viprespond.com.

Studio One to One is pleased to announce the launch of Food-Fit4U, a service created by Kira Mesi. 

Kira Mesi is a Lifestyle Weight Management Specialist certified by NESTA. Her path to nutrition counseling came simply out of her passion for food and fitness. A self-described “foodie”, her nutrition counseling program Food-Fit4U breaks down the myths of “bad” foods vs. “good” foods, food psychology, and helps you establish healthy eating habits for life. With the motto “put your best body forward” Kira has taken nutrition counseling to a new level coming up with fun and entertaining way to keep you on the right track in the kitchen and loving that new number on the scale.

I want to extend my sincere thanks to all of those who attended GIRLS NITE LITE, along with those Milton businesses who supported our event.  A special thanks goes to Milton’s Cuisine & Cocktails for providing delicious (and not to mention beautifully presented!)  appetizers.  Please enjoy the pictures below, courtesy of Lori Suzanne Photography, and stay tuned for details on our next event.  We plan to make this a quarterly event. 

The premise of the night was to gather up girlfriends for a Happy Hour with a healthy twist.  With that idea in mind, skinny cocktails and delicious “lite bites” were the mainstay of the evening, as well as smiles all around; a toast to good health!  Just in case you missed it, here are our “skinny” cocktail recipes:

SKINNY MARGARITA
1/2 cup seltzer water
1 oz. clear tequila (I like El Jimador)
1/2 oz. triple sec
1/8 cup lime juice
1 tsp. agave nectar

Directions
Combine everything except seltzer in a cocktail shaker, add ice,  shake and pour into a glass with the seltzer. 

CITRUS SPLASH MARTINI
2 oz. vodka
1 oz. light orange juice
1 oz. light grapefruit juice
1/2 oz. fresh lime juice
1/2 oz. fresh lemon juice

Directions
Add all ingredients to a shaker with ice and shake for 10-15 seconds.  Strain into a martini glass.

The night also offered a chance for everyone to learn more about the wonderful health and wellness programs that Studio One to One has to offer. On top of being the premier personal training facility in Alpharetta, the Studio recently expanded their nutrition counseling to include a whole new program called, FOOD-FIT4U. Headed up by Certified Lifestyle Weight Management Coach, Kira Mesi, the new service is all about “putting your best body forward” and establishing healthy eating habits for life. A self described “foodie” who loves to cook, Ms. Mesi has taken her nutrition counseling to a new level and come up with some fun and entertaining ways to keep you on the right track in the kitchen and loving that new number on the scale! Such packages as the “Cook and Go”, “Pantry Raid”, and “The Grocery Cart” are only a few of the many services offered that will not only keep you satisfied at mealtime, but help you lose weight and reach your health and fitness goals at the same time!

Closing out the event were fabulous giveaways and goodie bags! And with all of these beautiful women taking a proactive approach to their health and fitness, our Boudoir photography was a perfect pairing to the evening. “Boudoir” being a celebration of you, your smile, your laugh, your body, and your curves, Lori Suzanne Photography was happy to “gift” a free session to one lucky lady! If you or someone you know has recently taken a health journey and wants to celebrate their achievement in an exciting and creative way, a Lori Suzanne Boudoir photography session is a wonderful way to do just that!

Thanks again for making the first GIRLS NITE LITE a memorable evening! It was an inpiring night of fun, friends and fabulous “skinny” cocktails! Looking forward to the next one!

Tags: FOOD-FIT4U, Girls Night Lite

Milton, GA- Elaina Smith, owner of Studio One to One, is inviting the women of North Fulton out to attend “Girls’ Night Lite,” a happy hour with a healthy twist. The event will take place on Tuesday, August 10th at 6:00 p.m. and be held at Milton’s Cuisine & Cocktails, where guests can enjoy delicious cocktails and appetizers without all the calories found at a typical happy hour.

“This is a way for us to invite women out into the community in a fun and healthy setting,” says Smith. “Milton’s Cuisine & Cocktails is known for creating meals based on fresh, local ingredients. We’ve collaborated with Chef Boyd to deliver food that is good for both your body and taste buds. Even the pickiest eater will love every bite!”

Smith and her team will be on hand throughout the evening to demonstrate how to make the “skinny” cocktails served at the event, as well as address any fitness or nutrition questions attendees may have. Each attendee will receive a goody bag with $25 fitness bucks that may be used for any Studio One to One service, along with several other special offers from local businesses.

“Everyone loves getting out and socializing with their friends over a cocktail. But no one ever looks forward to consuming all the calories that come along with a typical happy hour. It doesn’t have to be that way, and we’re determined to prove that you’ll never miss the calories! There is such a thing as great tasting, low-calorie drinks and food when they are done the right way. Our goal is to inspire North Fulton women to make small changes in their eating choices that will lead to an overall healthy lifestyle.” says Smith.

Register for Studio One to One’s “Girls’ Night Lite” at http://girlsnight.viprespond.com

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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.

Last week, Studio One to One helped out at the North Park Cardio Tennis mixer. Tony Hood, NASM-Certified Personal Trainer led the group through a warm up, stayed on hand to assess and correct form, and cheer on a great group of tennis enthusiasts.

One of the things Tony talked about during the mixer was preparing your body for the match by providing it with the right food as fuel and plenty of fluids. Here are some tips in case you missed the event:

Pre-Match Eating and Hydration Guidelines
Tennis players need to pay special attention to their pre-match meals and beverage choices, as these foods and fluids may need to last for hours during tournament and multiple match play.

Select pre-match meals and snacks that are:

• Familiar to you known to settle hunger

• High in carbohydrates to supply energy for muscle reserves, moderate in protein and low in fat

• Quickly digested (not too high in fiber or fat)

Hydration tips before players hit the court:

• Limit or avoid caffeinated beverages (iced teas, coffee, colas) especially right before and after match play. These may cause additional fluid loss as urine.

• The night before, fill and chill squeeze bottles or sports jugs and bring to each practice or match. You should have a minimum of 2 liters available courtside.

• Consume enough fluids throughout the day so urine is a light or pale yellow color before starting a match.

• Drink 17 to 20 oz. of fluid within 2 hours pre-match.

I hear it a lot…. “It’s hard to stick to a fitness routine in the Summer. Travel, kids home from school… etc. etc. etc.” If you’re ready to make a change, you can either chalk these things up to what they are–excuses– and find a way to make it work, or you can continue to come up with more excuses…. and stay in that rut you’ve been in for who knows how long now.

But I’d love to help you get out of that rut! And guess what? In the end the solution is simple… It’s all about making it work with a structured solution. There IS a way, you just have to do it, stick to it, and then do it some more. It IS that simple. Don’t let anyone tell you otherwise.

So, at Studio One to One we are all about providing you with structured solutions. And I am very pleased to announce that we’ve come up with even more options for you to make your fitness regimen work this Summer. And better yet, tomorrow is Demo Day where you can come out and try out these workouts absolutely free. These workouts are intentionally scheduled early in the morning and later in the evening so that it will WORK for your schedule, despite how crazy it gets this Summer.

We have two options that you can try absolutely free, tomorrow, Wednesday July 7th:

SUNRISE SLIMDOWN Bootcamp with Tony Hood – 6 a.m.
Check out the new, energetic, simple, quick and FUN bootcamp workouts that get amazing results for women, regardless of your age or fitness history. Try it out for free, tomorrow, Wednesday, July 7th at 6 a.m. This is much more than a bootcamp…. you’ve never had this much fun blasting body fat and building lean muscle mass! Register to attend now.

“No Adaptation”30 Minute Group Training with Simon Huston – 7:30 p.m.
These intense 30 minute co-ed workouts are designed with the busy executive in mind. Think the intesity of Crossfit without the risk of extreme exercises. Whether you’re a beginner or advanced exerciser, you will quickly lose weight and get stronger without adaptation or serious fatigue. Be prepared to see results! Register to attend “No Adaptation” Group Training now.

Check out these amazing programs. I promise, you’ll be glad you did. I hope to see you there!

Committed to Keeping You Healthy this Summer,
Elaina Smith
Studio One to One
(678) 367-3619

p.s. If price is a concern, don’t let it be. The first workout is free, but we are rolling out these programs at ultra-competitive rates. Plus we’re throwing in tons of perks like a nutrition plan, body composition monitoring, and more to ensure your success! AND for those who attend the free workout, we’re giving you fitness bucks to apply to the program of your choice!

The Summer heat is here, and often the last thing you want to do is turn on the oven or stand over a hot grill. Here are some no-cook, healthy and delicious alternatives for those times that you just can’t take the heat:

Shrimp Salad, Ceviche-Style, with Lime Vinaigrette, Orange, and Radicchio
Finely chop a shallot and whisk with one part lime juice to three
parts olive oil. Place cooked shrimp in a bowl with sliced orange
segments and toss with vinaigrette. Season with salt and black pepper.
Put sliced radicchio in the bottom of a cocktail glass and place
shrimp mixture on top.

Chicken Pesto, Walnut, and Spinach Wrap
Place chunks of rotisserie chicken in a bowl. Toss with prepared
pesto, chopped walnuts, and chopped celery. Fill wraps with chicken
salad, then top with a handful of fresh baby spinach leaves. Roll up,
burrito-style.

Tomato Stuffed with Tuna, Capers, Basil, and Pine Nuts
Drain a jar or can of tuna. Flake into a bowl and toss with capers,
toasted pine nuts, and chopped basil. Drizzle with olive oil and
season with a pinch of salt and black pepper. Hollow out a tomato,
then fill it with tuna salad. Garnish with additional basil.

Vietnamese Chicken Salad with Cabbage, Carrots, Mint, Cilantro, and Peanuts
Combine bite-size chunks of rotisserie chicken with precut coleslaw
mix, chopped mint, cilantro, and lightly salted roasted peanuts. Make
a dressing of Asian fish sauce, fresh lime juice, a pinch of sugar,
and a pinch of red-pepper flakes. Toss with chicken and season with
salt.

Chicken Caesar Salad Wrap
Wrap romaine lettuce, grilled chicken breast strips, a small amount of
Parmesan cheese, and lite Caesar dressing (If using a bottled version, I like Ken’s Steakhouse
lite version) in a whole wheat soft taco or fajita-sized tortilla.

Mediterranean Tuna Antipasto Salad
Combine chickpeas, 5-6 oz. of chunk light tuna, chopped bell pepper,
finely chopped red onion, fresh parsley, capers, chopped fresh
rosemary, lemon juice, and extra virgin olive oil in a bowl. Serve
over salad greens.

Chopped Greek Salad with Chicken
Dressing: 1/3 c red wine vinegar, 2 tbsp extra virgin olive oil, 1 tsp
dried dill or oregano, 1 tsp garlic powder, salt and pepper. (makes 4
servings)
Combine in a bowl: chopped romaine lettuce, cooked chicken, tomatoes,
cucumber, finely chopped red onion, black olives, and light feta cheese.

In our quest to take the best possible care of ourselves, there is always an obstacle or two to overcome. One I hear a lot over the Summer is “how do I fit in exercise with the kids home from school?” I know there are the big gyms with kid areas. But let’s face it, there’s no one waiting for you and expecting you at the gym, and so you end up skipping it more than you should. I know you might have some equipment at home where you should be able to do it on your own, but you just don’t. Again, lack of accountability. You’re not alone! Most of us need accountability to be successful! Perhaps you’d love to come to the studio to work out with us, but not sure what you’d do with the kids when you come.

Enter Studio One to One’s In Home Training solution! We searched high and low for a qualified, enthusiastic, results-driven trainer who can come to your home and get the job done with you this Summer!

Meet Kate McDermott

Kate is a personal trainer certified by the International Sport and Sciences Association (ISSA) and a graduate from the University of Connecticut. Her strengths include energizing female clients by sharing their goals, knowing their capabilities, not underestimating their potential and creating enjoyable, yet safe fitness programs tailored to their needs. She works mostly with women post pregnancy and is known for her unique and always changing workouts. Kate is a mother of two and knows the areas women want to work on and how to get back to feeling and looking your best! She is available at your home and is a good multitasker if little ones are on hand during workout sessions.

Have you tried in-home trainers before but felt they couldn’t offer you the “whole package” in terms of covering nutrition in addition to exercise? Well then this is the opportunity for you! All of our in-home programs will include an initial physio-graph (body composition analysis), meal plan, Calorie King subscription, and ongoing physio-graphs in the studio every four weeks should you choose to take advantage of them. ALSO, we’re throwing in our raved-about 6-week one-on-one nutrition program absolutely free for the first person to take us up on this offer! That’s $660 of value we’re throwing in, absolutely free!

Our in-home rates are exactly the same as our super reasonable studio rates, so this is what I call a no brainer! Kate will come to you, give you a fat-blasting workout, all while your kids play comfortably in their own home. Time to dust off whatever fitness equipment you have at home (and guess what? you don’t need much!) and put it good use. Call us right now at (678) 367-3619 to take advantage of this offer. Be the first, and get our one-on-one nutrition program absolutely free.

I look forward to helping you achieve your fitness goals this Summer, with kids and all!

Elaina Smith
Studio One to One

Tags: alpharetta in home personal training, Alpharetta Personal Training

Hear what our Pay it Forward winner, Dave Sheets, has to say about his amazing transformation from Studio One to One’s Jump Start Program!

Tags: Alpharetta weight loss, pay it forward

Your kids deserve only the best… and that includes developing healthy habits that will last for their lifetime!

 Introducing the Fit Kids Summer Program from Studio One to One!

• Teamwork
• Etiquette
• Fair Play
• “Rules of Sportsmanship”
• Fitness Flight—We’ll expose your child to a variety of different fitness programming… traditional methods and sports as well as yoga, tai chi, and more
• Healthy Nutrition: The last 30 minutes of each class with be focused on discussing healthy eating choices and habits
• A non-competitive atmosphere
• Proper movement patterns and exercise techniques
• HAVING FUN!
• Ages 6-12 welcomed

Classes will be offered Mondays and Wednesdays at 11 a.m. at North Park starting June 2nd.  Your child can choose to attend any 10 or 15 of the classes offered to accommodate summer travel.  They will run for 90 minutes and are led by a CPR and First Aid certified instructor.  Special guest instructors will be brought in for various classes.  The first hour will consist of fun activities emphasizing fitness, and then we’ll close with lunch and discussion.  Everyday, we’ll discuss a new topic of health/fitness/nutrition interest to start building a foundation of healthy habits for your child.

Space is limited! Please visit this link to see session dates and pricing.
Provide your contact info at www.studiofitkids.viprespond.com to start the registration process. You’ll then receive an email with registration forms and instructions!