Studio One to One

I am constantly on the search for a restaurant that serves up healthy and tasty fare.  It’s hard enough to find a consistently good independent restaurant in an area where chains seem to dominate, but add “good for you” to the equation and it becomes nearly hopeless. 

Enter Por Fin.  Translated, it means “At Last.”  It defines itself as a creative coastal Mexican restaurant.  At last I can eat out without that guilty feeling that I’m over-indulging.  At last, a restaurant that understands that Mexican needn’t mean tasteless, reheated entrees covered in endless cheese and refried beans.  At last I can stop going to that horrible Mexican restaurant that disguises its sub-par food with potent margaritas.  You know which one I’m talking about. 

I like to consider Por Fina hidden gem — it’s tucked back near the intersection of Jones Bridge Rd. and State Bridge Rd. in Johns Creek.  But Milton friends, don’t fret…. it sounds farther than it actually is and is a merely a 10 minute hop, skip, and jump from downtown Alpharetta.

During my visit, I had the pleasure of spending some time with Nancy, the owner.  She shared with me that Por Fin specializes in using only the most fresh, and highest quality ingredients.  Trust that you won’t find an ounce of lard or other unspoken fats in this Mexican fare!  On my first visit, I enjoyed the Blue Corn Crusted Grouper (yes, it was as good as it sounds!) and my husband devoured his Pork Tamale.  Quite possibly the most beautiful presentation of a tamale I have ever seen.  And don’t miss the vegetarian black beans – they are packed with healthy, good- for-you savory flavor.  On another visit I tried the grilled fish tacos.  Packed with flavor but without all the fat.

There are some more indulgent items on the menu for times you’re feeling a little more daring, but they are certainly the exception.  Por Fin makes it easy to enjoy Mexican without the all-too-common, off the charts calorie counts, and I’ll be a repeat visitor for sure.  Healthy Mexican…. AT LAST! 

Por Fin - Johns Creek, GA

Tags: Alpharetta Healthy Restaurants

Here is a firsthand account from Dave Sheets, our Pay it Forward Winner about his progress to date in the Jump Start program that he received absolutely free in our Giveaway.  Dave is doing amazingly well in his first few weeks, despite the life events and challenges he’s been juggling just like the rest of us.  He’s making it a priority and it’s paying off!  Here is what he has to say:

“Well, as week two draws to a close I thought I’d let you in on what’s been happening in my world.

As I sit here and type this, I can feel the burn of aching muscles. My legs and arms feel rubbery and my overall condition could be described as tired.

Life couldn’t be better!

Chris has been an incredible support and teacher since we started. He has the right mix of talent for teaching me how to get healthy. I haven’t heard him utter a no since we started. Not even one negative word has crossed his lips. I really appreciate his attention to my specific goals and needs. He’s been pushing me in the right ways and I have responded as well as I can.

I can really feel a difference in the way my body feels and reacts. Eating healthy and being active has always been a desire for me but, it’s even better as I feel it coming to fruition. Just yesterday, I realized how far I’ve come since last year. Last year, riding the Greenway was difficult. I had to stop frequently and was unable to make it up most of the short hills. As little as two months ago, I was still having difficulty making the whole ride without stopping. Yesterday, I did the greenway ride and honestly, it felt like hardly a workout. (Especially compared to the workout Chris puts me through!) I rode in the top gear and really pushed myself to get the old ticker going.

In just two weeks, I can really feel the difference that my training at Studio One to One has made. I’m not sure how much weight I’ve lost and I’ll admit it was hard to stick to the plan last weekend as I traveled to Tennessee but, I FEEL GREAT! As I learn what makes sense for my body and my goals, It’s become easier every day to stick to the meal plan. Week two has been conquered!

Thank you!

D”

Have you fired up your grill yet?  If not, dust it off, scrub ‘er down, and get it ready.  That’s the part of Spring and Summer that I can’t help but go crazy for.  Grilled meats and veggies enjoyed on the back deck with the family are one of life’s simple but huge pleasures.  But please do reserve that urge for a glass of vino to accompany for the weekend cheat day!  Here’s a super easy recipe for mango salsa to serve on lean beef, chicken or fish. 

MANGO SALSA

Ingredients:

• 1 ripe mango, peeled, pitted and diced into medium-sized chunks
• 1 small cucumber, peeled, seeded and diced into medium-sized chunks
• 1/2 of a red onion, diced
• 1/4 c. fresh basil leaves, chopped coarsely
• juice from 1 lime
• 2 tbsp. extra-virgin olive oil
• sea salt and ground pepper

Directions:

In a medium bowl, toss all ingredients together – mango, cucumber, onion, basil, and lime juice.  Season with sea salt and ground pepper to liking.

Nutritional Info:

4 servings

Amount Per Serving:

Calories: 106 | Fat: 7 g | Cholesterol:  0 mg | Potassium: 177 mg | Carbs: 12 g | Protein: 1 g

This is the first week that we’re working with Dave Sheets, our Pay it Forward winner.  One of the things that I admire about Dave is that he knows how to make and stick to a budget.  He shared that in the past he budgeted $40 for weekday breakfasts and lunches.  These were meals he was grabbing on the go.  Think about it– most of us easily spend that in just a couple of days, yet he laughed that he often had an extra $10 at the end of the week! 

Our first matter of business is getting Dave in the habit of preparing his meals ahead of time and bringing them along vs. buying them out while he’s on the road.  So automatically, that’s going to save him some serious coin.  But still, doesn’t it seem like when you choose the healthier stuff in the grocery store, it’s more expensive?  Not if you choose the right things.  So, here are some of the best nutritional bargains for your hard-earned buck:

• Chunk Light Tuna in Water.  Canned tuna fish is packed with protein and extremely convenient for meals on the go.  For even more convenience opt for pouches.  A 4 oz. serving can easily be found for under $2 and pack a healthy 22 grams of protein.  It is extremely versatile, and therefore the options for serving it are endless… serve it over a salad, in a sandwich, and make your tuna salad the way you like it but be sure you add chopped veggies for a little extra crunch.  You do need to be careful about overdoing it due to mercury levels, but keep in mind canned light tuna has about a third of the mercury of canned white/albacore  
• Greek Yogurt.  Low or no-fat greek yogurt is a nutrition and protein powerhouse, with about twice as much protein as the typical low-fat yogurt you may be used to.  Greek yogurt can be a great standalone snack, or mix it up and by sprinkling in some fruit or granola.  It also makes a great base for smoothies or as a low-fat substitution for milk or sour cream in recipes.  You’ll notice the price is tad higher than regular yogurt, but also consider you’d need 2 or 3 of the of the regular low-fat yogurts (and many more calories) to get the protein found in just one serving of 0% greek yogurt
• Chicken Breast  Did you know that here in Georgia, an average of 24 million pounds of chicken is produced an on any given day?  The good news about all that chicken so close by is that you’ll find it on sale at your local grocery store often for as little as $1.99 a pound.  That’s less than a dollar per serving, given that an ounce of chicken breast has about 9 grams of lean protein.
• Egg Whites: Boasting 4 grams of fat-free protein and costing a little over a dime, a large egg white is a nutritional and economical bargain.  Don’t feel wasteful about tossing the yolks out… you’re only missing out on all that cholesterol and fat.  But if you prefer the taste, use one whole egg with three whites. 
• Locally Grown Fruits and Vegetables in Season Check out the Georgia Organics Local Food Guide (page 7) to see what is grown locally and in what season. Not only will it taste better, you’ll find you spend less on it.
• Fresh Herbs Grown in Your Own Backyard Buying herbs at the grocery store can really break the bank if you’re not careful! If you’re not sure how to start your own herb garden, check out our blog post here.
• Smoothies Smoothies are one of my favorite go-to’s for a no brainer meal that I can take with me on the go. Base your smoothies on a lean protein like protein powder or greek yogurt, and then add frozen fruit or a little nut butter to mix it up a little. The possibilities are endless and if you do it right it can be a great meal replacment for as little as $2!

Tags: Alpharetta weight loss

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, pay it forward

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.