January 2017 - Studio ME Fitness

January 2017

Member of the Month

Please join me in congratulating Elise on member of the month.  Here is her story:
“My first visit to Studio ME was initiated by a friend who wanted to find a gym together.  I was mildly hungover on a Saturday when we tried our first kettlebell class, but I made it through and have kept coming back!  Having tried out a few other local gyms without success, I was looking for something I wouldn’t get bored of and want to quit after a few months.  It was important to me too that I find an environment that was personable and where I felt comfortable (aka, no strangers giving unsolicited pointers on my form, and where instructors actually care to know your name!)  Studio ME was it.  I love the small class sizes, variety of workouts, and the energy the instructors and my Studio peers bring.  I still get excited to work out, even after a year- all I need to do is show up and I know I’ll leave feeling better than when I walked in.

Over the past year I have appreciated being challenged at every class and seeing the results from working out.  Not only feeling more fit and losing weight, but when our rec soccer league started up again after a 5 month hiatus, I had no trouble keeping up this time around.  Working out at Studio has been the routine that stuck and I’m so grateful that I’ve found something that works for me.”

What’s your body type?

Have you ever wondered why some people can lose weight and build muscle faster than others? Are you one of them or is it a little harder for you?  Well, your genetics may play role. Factors that can affect fat loss, muscle growth, and strength include:

  • Basal Metabolic Rate
  • Number of fat cells
  • Number of muscle fibers
  • Muscle fiber type
  • Muscle insertions
  • Limb length
  • Joint size
  • Digestive differences
  • Food allergies and insensitivities
  • Carbohydrate tolerance

Our genetics are something we cannot alter but knowing your body type will help as you begin on your wellness journey. There are three body types. Don’t worry, we don’t all fit into these neat categories.  You may be a combination of two but its important to know your predominate type.

  1. Ectomorphs – lean, skinny type. Sometimes call skinny fat. They are bony, have fast metabolisms and low body fat.
  2. Endomorphs – larger, have a soft roundness and have difficultly losing body fat
  3. Mesomorphs – muscular types, lean and naturally athletic and gain muscle with ease.

Now identify your pre-dominate type and watch for our next post about what it means and how to get the best results for your body type.


Venuto, Tom. Burn the Fat Feed the Muscle: The Secrets of the Leanest People in the World. London: Vermilion, 2013. Print.

Precision Nutrition. John Berardi, Ph.D. Body type nutrition: Here’s how to eat right for your body type. [Blog post]. Retrieved from http://www.precisionnutrition.com/eat-right-for-your-body-type

If you are a small business owner wearing multiple hats you MUST try this tool!

If you are a small business owner wearing multiple hats you MUST try this tool!

Writing content and scheduling social media posts can be so overwhelming on top of all of the other things that come with owning and running a small business. Before I found this tool I was trying to stay on top of my content but was not doing a very good job. I would write out a three month calendar but then fall off after week one. It just wasn’t easy to keep it going. On top of that, which the manual way I was managing this, I wasn’t able to schedule posts in my private groups which is where I need to be posting content. Due to this restriction, I had to post daily and let’s just say that it didn’t’ work well for me. Other things took a priority and this fell to the back seat. Engaging with your clients especially paying members is a must for client retention and I wasn’t doing what I set out to do. This tool has allowed me to sit down and plan a month at a time and schedule everything!

My favorite feature is the ability to post an image to all three of my social feeds, schedule the post on the day admired and it will automatically post at the most popular time based on algorithms hash tags and keywords and lastly the ability to re-que and allow our content to be shared continuously with no effort.

I am excited to say that just with the week trial I had with Co Schedule i’ve gained hours of time back trying to get content posted on each site. I no longer have to publish on one site, copy the link or create a new post on another site. It truly has been a great way to post and re-engage on previous posts.  If you are a small business owner wearing multiple hats I recommend you give CoSchedule a try.

Below is an example of great attributes and Best Practices from CO Schedule.

See Your Entire Marketing Schedule At A Glance

Get a bird’s eye view with CoSchedule’s drag and drop calendar. Plan months at a time. Easily fill the gaps in your schedule. And build a (solid plan) for all your content + social promotion.

Social Media Scheduling Without the Stress

Build the perfect social schedule (directly in your calendar). Stop wasting time jumping from one tool to the next — keep your social + content in one place.

Integrate With The Tools You Already Love

Use all your favorite tools (in one calendar). Create content using Google Docs. Gather stats with Google Analytics. Even sync your Evernote directly into CoSchedule.

Move Projects Forward with Team Workflows

Easily collaborate on projects, assign tasks, add comments, and meet your project deadlines. With custom workflows your team stays accountable, and you get sh*t done!

Social Media Scheduling Without the Stress

Try CoSchedule today and get a free week of better management and more time added to your day.

Post Workout Nutrition – Balanced Meals

Post workout your body has different needs.  You also have a “window of opportunity” in which you need to meet those needs. You want to consume your protein and carbohydrates shortly after a workout but for sure within 45mins. I know it can be tough, you’re traveling to and from a gym, maybe heading into work so this is where supplements can help.  I typically don’t like to preach supplements. I always prefer whole foods but in this case it may be warranted. Your body can easily digest liquids (such as a protein drink) more quickly than whole foods. Take a look at the plate and see how it’s change from your “anytime meal” to post workout meal.

On your post workout plate you see a lot more protein to help with rebuilding muscle and much more carbohydrates (veggies and fruits).  You will also see an addition of starchy vegetables added to the perimeter of the plate. If you really like the starchy veggies eat them right after a workout. What’s a starchy veggie you ask?

Starchy complex Fibrous Complex carbs Natural Simple Carbs
potatoes broccoli apples, applesauce
yams spinach bananas
sweet potatoes asparagus blueberries
oatmeal cucumber raspberries
beans tomatoes strawberries
brown rice cauliflower blackberries
lentils brussel sprouts nectarines
chickpeas celery plums
black eyed peas onions, scallions, leeks peaches
green peas bell pepper (green or red) pears
corn Cabbage, bok choy grapefruit
pumpkin kale oranges
barley mushrooms watermelon
winter squash eggplant pineapple
quinoa zucchini cherries
millet carrots mango
whole wheat string beans, green beans kiwi
100 % whole grain bread, cereal, pasta lettuce and leafy salad greens melon, cantaloupe

Burn the Fat Feed the Muscle by Tom Veneto

Combine your anytime meals with your post workout meals and you now have a balanced plate.  Continue to think of your plate as being divided into sixths.

  • 3/6 should be health carbs
  • 2/6 protein
  • 1/6 healthy fats
  • Always include a glass of water


New Year, New Member of the Month!

Please join me in congratulating Chad on this month’s member of the month recognition.  Chad joined Studio ME back in 2014 and hasn’t looked back! He had become a beast on the WaterRower and is lifting double what he was when he started when it comes to the kettlebell. Talk about dedication to his health and fitness. Congrats Chad!

“I first joined Studio ME in June of 2015 after I found out that I went from being a super preferred life insurance classification down to a standard classification. I guess my random weekly workout was not cutting it and I needed and was ready for a lifestyle change. After taking my first class, Kettlebell with Siri, my initial goal was just getting through a class at Studio ME. I can still remember how I thought doing any move with that blue 20 lb. kettlebell seemed extremely heavy and insane. Thus, my first big success was when I was using that 20 lb. kettlebell on a consistence basis and now I am on to using a 30 lb. kettlebell as a baseline for my kettlebell workouts! I like Studio ME for a multitude of reasons, yet I will list my top 2. First, I appreciate the new styles of workouts Studio ME has introduced me to. Not only do I love the low impact aspect of the classes, I am thankful that I can get my cardio and strength knocked out in 45 minutes. Second, l love the community feel Studio ME has cultivated. This community has opened up their arms to our son Gabe and has introduced me to cycling, paddle boarding, and an amazing group of people. Cheers to the new year and creating healthy habits.”


#strong #kettlebell #showmeyourrowface #memberofthemonth