Running

2012′s ROCKSTAR OF THE YEAR!test

2012 was quite a year for Adrienne Davis. She lost 60 pounds, became an accomplished runner, and achieved just about all the goals she set forth for the year. (Not to mention she suffered a hand injury which required surgery!) This busy mother of two really came out of her shell in 2012, sharing tons of inspiration and energy with not only Studio Element but just about everybody she came into contact with. She's a raving fan, one of the hardest workers we've seen, and we're proud to call her...2012's ROCKSTAR OF THE YEAR!

A special thank you to Fresh Art Photography for allowing us use of Adrienne's photos.

Our New Hometest

Well, as most of you know we have officially opened the doors to our 2001 Hanley Road Studio. While there will be some on-going projects, most of the major work is complete. Here are some photos we posted to our Facebook page of the end results.

View from the trainer's desk, into the cardio room.

Cardio Room

More space!

View from the opposite end of the room.

Trainer desk / checkout area, plus cubby space storage. We hope you will enjoy the natural lighting as much as we do!

Stephanie: A Studio ROCKSTAR!- UPDATED 10/16/12test

THIS JUST IN...STEPHANIE HAS BEEN VOTED STUDIO ELEMENTS ROCKSTAR OF THE QUARTER!!

Meet Stephanie. She is a wife to Jesse (12 years this month!), mother of two (Violet Joy 4, Penelope 6 mo.) working full time with a job that requires 40% travel. In the last two months with Studio Element she has lost 20 pounds, dropping 4 sizes and her body fat percentage. Not only is she feeling physically stronger, but mentally as well.

"I gained a lot of weight during and after both pregnancies. I have also had serious back problems for over 10 years. I started running in the past with no guidance and really exacerbated my back issues. I came to Studio Element because I wanted to be able to run again, to lose weight, and to try to resolve my back problems. I also wanted to be able to be active with my girls without constantly having to say, "watch out for Mommy's back! I am only just getting started but I feel a real sense of accomplishment. I want this to be a way of life. I really am amazed at how much better my back feels." If you did not know, or have never been with one of Studio Element's Trainers, not only are they all certified but all are required to have a 4 year degree in an exercise science related field. This is one of the things we believe puts the Studio above your standard gym trainer. Stephanie's trainer (Katie) has not avoided her back issue but put a plan in place to improve and strengthen it. And that is not the only improvements they've made since they started their journey together... "I only just started, I have a long way to go, but one major lesson I have already learned from training with Katie has to do with how much of my struggles are completely a matter of perspective. I can think about now, start now, make a good decision now. Don't dwell on the past and don't worry about the future. What can I do right now? And I'm doing it! It feels pretty good." And that's a little piece of advice we can all take! Thank you Stephanie for sharing your story and for the inspiring words.

Water, Agua, H2O!test

We all know the importance of drinking water, especially in extreme heat but do we really know why? Here are some quick facts about water to help us understand its significance. *Water composes approximately... -between 60-70% of your body -75% of your muscle build -82% of your blood -85% of your brain cells -25% of your bones *Water helps prevent joint issues (arthritis, back pain) acting as the main lubricant in joints. *Increases the efficiency of the immune system. *Water reduces the risk of stroke and heart attack by preventing arteries from clogging. *Water flushes out waste and toxins from the body, and regulates digestion. This plus perspiration and respiration, cause your body to lose significant amounts of water daily, which needs to be replaced in order to maintain regularity. *Thirst and hunger pains are almost identical causing people to eat instead of drink. Drink 6-8 ounces of water before you eat a meal. (It can also help prevent over-eating.) *Dehydration can cause... -WRINKLES! -Constipation -Headaches -Kidney Stones -Fatigue -Memory loss -Coma The average adult can last as much as seven weeks without food, but not much more than five days without water..

DRINK UP!

References:

http://healthylifejournal.org/water/

http://www.webmd.com/diet/features/6-reasons-to-drink-water

How to Burn Off Summer Caloriestest

Summer treats and food is everyone's summer struggle. From cocktails to barbecues it's difficult when there's a fun event every weekend.

Summer Treat	Calories Amount	Activity
Beer (12 oz. Corona)	148	Gardening for 51 minutes will burn 148 calories*
Candy apple with nuts	190	30 minutes of a friendly game of ultimate frisbee burns 198 calories
Cheeseburger with all the fixings	543	Running (6 mph) outside for 61 minutes will burn 549 calories
Curly fries	424	43 minutes of swimming laps burns 426 calories
Corn dog	210	Play beach volleyball for a half hour and burn 216 calories
Cotton candy	220	Burn 223 calories by mowing the lawn for 52 minutes

Summer Beer: Which beer is summer approved?

Food	Calories Amount	Activity
Funnel cake	760	Play tennis for two hours and six minutes and burn 762 calories
Hot dog with ketchup and mustard	310	Go for a 48-minute hike and burn 310 calories
Ice cream cone (vanilla with sprinkles)	300	Do this 300-calorie-burning wogging workout
Kettlecorn (small)	120	Surfing for 23 minutes burns 124 calories
13.5 oz. bottle of lemonade	202	A 23-minute bike ride (15 mph) will burn 207 calories
3.3 oz. margarita (on the rocks)	153	Burn off 154 calories on a 38-minute brisk walk (15 mph)
Medium pomegranate Pinkberry with strawberries and toasted almonds	326	After a half hour of rock climbing, you'll burn 328 calories
1/2 cup serving of CiaoBella Sorbet	150	Hop in the pool for a 28-minute game of volleyball and burn 151 calories

*Calculations based on a 130-pound woman.

Eat Skinny this Summer: Try these Healthy Summer Treats

For more info LIKE us on Facebook!

Sources: Fit Sugar

Get Healthy With 10 Summer Activitiestest

Summer comes with it's own crazy schedule, but you know you want to stay active this summer and have fun. Well, you're in luck! Here's 10 outdoor activities you can do this spring/summer to get in shape while having fun! Want to see how many calories you've burned? Use this Calories Burned List to help you keep track! studio element, fitness training

Color Run Wanna run with some fun? How about the Color Run?! The annual Color Run is going down in St. Louis, Aug. 18, 2012. The only question is “Are you ready for the craziest, colorful, 5k of your life?”

Kayaking Kayaking is a great workout for your core. To propel and turn the kayak your body relies on your core. Your legs also get in a good workout by assisting in turning and balancing the kayak. The tightening of the muscles in the legs for this purpose acts as an isometric exercise. The constant squeezing over time increases the strength of your leg muscles. The shoulder and arm muscles used to push the paddle through the water increases the muscle mass and the tone of the arms and shoulders.

5 Best Places to Kayak in Missouri

Snorkeling Not going on a beach vacation this year? No problem you can do this fun summer activity in a lake, a river or even a pool! (Kid Friendly Idea: Throw some rings, keys or toys in the bottom of the shallow end of the pool!) St. Louis personal Trainer

Water Balloon Fight Sounds silly, but like a lot of fun. Between all the running and throwing you'll be doing you'll get in a workout and not even realize it. places to water ski in st. louis

Water Skiing Water skiing, while being fun, requires exceptional upper and lower body strength, muscular endurance and good balance. Individuals wishing for more of a challenge can graduate to trick skiing, slalom skiing, ski jumping and ski racing. (Beginners Tip: Beginning balance exercises for water skiing are the single-leg Romanian deadlift exercise and the single-leg lift and chop. These types of exercises help increase joint stabilization and prepare the body for more advanced balance exercises.) . saint louis training

Bike Riding Biking riding is a great cardiovascular exercise. Riding a bike is also less strenuous on joints, leg and arm muscles, as compared to running, weight lifting, or aerobic exercises at a gym. Biking also torches calories; for example: A 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes. Personal training st. louis

Swimming Swimming works practically all of the muscles in the body (if you do a variety of strokes). Swimming can develop a swimmer's general strength, cardiovascular fitness and endurance. Plus, on a hot summer day it's one of the best ways to cool off and still get in an amazing workout! Bonus: Dip Into Skinny Water Workout studio element

Tennis Another great calorie scorcher is Tennis; men can burn up to 600 calories an hour and women up to 420! Tennis is a great activity to increase leg and arm strength. Hand-eye coordination also improves with this this summertime sport. Tennis also helps with speed, overall fitness, discipline, social skills, and even sportsmanship. . st. louis, training, trainer

Hiking Hiking is a wonderful way not only to participate in aerobic exercise, but also to clear your head. In the first place, hiking (which can be as moderate as a walk around your block or as strenuous as a mountain climb) is a weight-bearing exercise, which helps prevent osteoporosis. What's more, hiking can also help you manage your weight, possibly reduce, or even eliminate, your need for insulin if you have Type 2 diabetes, and is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.

10 Biking and Hiking Trails in St. Louis

Paddle Boating paddle boats are considered water bikes and it’s a known fact that pedaling and cycling can be a good form of exercise, then going for a paddle boat in the nearby lake or shore can be one of your regular exercises if you want it to. This is what the connection between paddle boats and exercise is all about. If you are into biking, chances are you may like paddle boating as well. This activity works the leg muscles and provides a moderate cardio workout. Paddle boating burns a moderate number of calories.

Boathouse in St. Louis

Need more ideas?

Gardening

Basketball

Baseball/Softball

(Sand) Volleyball

Horseback Riding

Ultimate Frisbee

Racquetball

Coaching

Kickball

Golf

There's a million things you could do this summer to stay active and have fun!

Have more ideas? Tell us about them on our Facebook Page!

Marathon Nutrition for Endurance Athletestest

In preparation for any upcoming half or full marathon you should always be conscious of your nutrition. It's not just about how hard you train, but also about how you fuel and refuel your body. This guideline helps you to understand why you need to eat before a run, what to eat and what to eat right before and the day of your big race. Written By: Leah Hammel, Registered Dietitian Objectives: 1. Pre-exercise Foods and their importance 2. Fuel during long runs 3. Recovery 4. Marathon Week Preparations Pre-Run Fuel: In-Training- Learn About Eating Before your Run

Why? Eating before your run gives you greater stamina and endurance.
What should you eat? At least a small snack

*25-30% of people experience abdominal cramping/diarrhea/discomfort

Practice
- This is the time to find out what works best for you when eating before a run.
- When should you eat? It all depends on you. Some people need to wait a few minutes after eating before running, others can run right away. Listen to your body and decide when is best for you.
- How much you should eat also depends on you, so see what feels best for you.
- You are an experiment of 1, only you know what works for you.
Digestion
- exercising at a pace you can sustain for 30+ minutes your body can do both
- blood flow to stomach is 60-70% of normal
- Sprinting: 20% of normal
How much? (to eat?)
- within an hour of running
- 0.5g carbohydrate per pound

Why eat before you run?

Prevent low blood sugar (glucose)
- Lack of nutrition means: light headed, fatigue, blurred vision, inability to concentrate
- Fuel muscles and mind; don’t underestimate the amount of mental Energy it takes to run a marathon!
Helps settle the stomach
- Eating helps absorbs gastric juices
- abates hunger feeling
- Large meal 3-4 hours; Small meal 2-3 hours; Liquid meal 1-2 hours; Snack less than hour.
Fuels Muscles
- Foods eaten 60 minutes prior to exercise are digested into glucose and burned for energy
- Low Glycemic Index Foods
  - oatmeal, bran cereal
  - desirable before long run
  - provide sustained energy and maintain blood glucose levels
- High Glycemic Index Foods are absorbed quickly
  - potatoes, white bread, candy
  - quickly elevate blood sugar
  - preferably during exercise or recovery when muscles will quickly absorb
Beverages
- drinking hydrates you and provide carbohydrates

Pre-Exercise Food Facts

Liquids leave stomach faster than solids
- sensitive stomach experiment with juices or liquid meals
Carbohydrates are digested more easily than fatty foods
- too much fat slows digestion and food remains in stomach longer
- small amount of fat may be appropriate; will provide sustained energy and satiety
  - Example: slice of cheese or Tbsp natural peanut butter
Sweets may cause hypoglycemic reaction if you are sensitive to highs and lows
- sugar during exercise does not contribute to hypoglycemia because muscles use the energy right away

During the Run Goal: Prevent Dehydration and hypoglycemia

Drink every 15-20 minutes to PREVENT dehydration
- on schedule; 8oz or 8 gulps
- maximize performance and recovery
Fluid and Carbohydrates
- will help maintain hydration and blood glucose
- carbohydrates provide energy for muscles
- will prevent “hitting the wall” at mile 18
Increase your stamina
- by as much as 18%
- 0.5g carb per pound per hour
- 150 pounds = 75g carbohydrate (300 calories)
- Example:
  - six 8-oz glasses of sports drink (50 cal per 8 oz)
  - 4 cups sports drink and banana
  - 2 cups sports drink, sports bar, water
  - 5 fig cookies plus water
  - 1 gu plus 2 8-oz glasses of sports drink
- Practice!
Myth: foods and fluids during the event will cause diarrhea
- Diarrhea commonly occurs with a 4% body weight loss (6# for 150# person)
- Fuel during race may prevent diarrhea

Recovery Optimal: 0.5g per pound every 2 hours for 6 hours

200-400 cal carbohydrate with in 2 hours of exercise
muscles are most receptive to replacing depleted glycogen stores immediately after exercise
Examples: fruit juice, yogurt, soft drink, potato, pasta
if you can’t eat after exercise try a carbohydrate drink

Fluid Replacement

As soon as possible
large quantities of pale-colored urine
keep water bottle with you
Options:
- Water: good fluid, no carb
- Soft drink: no nutrients, carbs and fluid
- Juice: excellent choice, carbs, vit C to optimize healing
- Sports drink: designed to be taken during exercise, not enough carbs
  - 16 oz cranberry juice = 48 oz sports drink
- Recovery drink: high carb beverage
  - G3 Pro = 33g carb per 8 oz vs Gatorade = 7g carb per 8 oz

Sodium Replacement

In most cases not necessary
some lost in sweat but unlikely to deplete stores, even during marathon
3 hours sweaty exercise lose between 1800-5600mg Na
- avg 150 pound body contains 97,000mg Na
- 2-6% loss is insignificant
may need extra if:
- train in cold weather but race in warm weather
- running for 4+ hours

Potassium Replacement

most likely not necessary
lose some with sweat but unlikely to deplete stores
3 hours exercise lose 300-1200mg = .001-.007% of body stores
4000-7000mg in typical American diet, easily replaced with fruits and vegetables

Extra Protein

Not necessary
filling up on protein does not leave room for carbs needed to replace glycogen stores
3-4 oz protein at 2 meals with 3 servings dairy
- example: turkey sandwich at lunch and spaghetti with lean meatballs at dinner
- dairy: milk, yogurt, cheese
crave meat; eat with carb rich foods
- eggs and bagel
- peanut butter and bread
- steak and potato

Marathon Week

Biggest change should be in your training, not your diet!
Don’t need to eat more, just exercise less
Drastic changes could lead to abdominal discomfort
- large quantities of fruit juices could lead to diarrhea
- too much white flour, low fiber bagels could lead to constipation
Watch your fats
- instead of a roll and butter
- 2 rolls

Day Before the Marathon

Should have gained 3-4 pounds in water weight from carbohydrates
- every oz carb stored (glycogen) you store ~3 oz water
Don’t just carb load at dinner, start at the beginning of the day
- allows time for food to move through your system
Drink plenty!!
- extra water, juices, soft drinks
- abstain from alcohol as they dehydrate

Marathon Morning

Be sure to eat a breakfast you have practiced
Drink plenty of fluids; water and sports drinks are popular
- in a to-go disposable container
- water takes 45-90 minutes to move through your system
- several glasses up to 2 hours before race and have time to urinate
Do what you normally do before long training runs

During the Marathon

Don’t try anything new
Stick with what you know works

Want to learn more about nutrition for training, or nutrition for weight-loss?

Contact us! info@studio-element.net or 314.623.9904

Like us on Facebook for nutritional tips and daily workouts!

6 Quick Weight-Loss Tipstest

Need a quick boost to see those excess pounds fall off? With these secrets get ready to peel off the pounds. And for more tips and tricks to lose weight and tone up check our our Facebook page regularly to get exercises, recipes and tips!

Fire up your metabolism with intervals.

One study found that doing 10 four-minute speed bursts with two minutes of slow walking or cycling after each (60 minutes total) three times a week upped the body's ability to use fat as fuel during exercise by 25 percent after six weeks. "Shoot for an eight or nine on an intensity scale of one to 10, where 10 is an all-out sprint," says lead researcher Christopher Perry, PhD, an exercise physiologist at the University of Guelph in Canada.

Jot down meals and moves.

People who used an online weight-control program were most likely to lose pounds when they regularly recorded their weight loss, calories consumed, and activity, a study at the University of Arkansas for Medical Sciences in Little Rock revealed. .

Sleep off the flab.

Getting between six and eight hours of shut-eye a night helped dieters shed more weight in a recent study from Kaiser Permanente Center for Health Research in Portland, Oregon. "Plus, consistently increasing your sleep, even if by only 30 minutes a night, and sticking to regular bed- and wake-up times can provide you a boost in alertness and help prepare you for your workout," says Cheri D. Mah, sleep expert at the Stanford Sleep Disorders Clinic and Research Laboratory.

Bypass the fat-burning zone.

Forget this so-called sweet spot, when you go slow in order to sizzle a higher percentage of calories from fat: Burning more total calories at the highest intensity that you can sustain means you'll also burn more fat overall. For a measure of which zone you're in, strap on a heart rate monitor. Walk or jog lightly (the half-effort pace dubbed the fat-burning zone), noting the number of beats per minute (bpm) on its display. "That's the number to reach on an easy day," says John Porcari, PhD, FITNESS advisory board member and program director in the clinical exercise physiology department at the University of Wisconsin-La Crosse. Then power walk or run at your usual pace and see what your heart rate is; this is your moderate-intensity target, which is your best bet for getting a longer workout with a bigger calorie burn. Add some short, fast intervals toward the end and note the bpm to mark your high-intensity zone for when you want to push it. .

Crack an egg for breakfast.

Go for a little extra protein first thing in the day and your brain will stave off the munchies later on, according to the latest findings from the University of Missouri-Columbia. Former breakfast skippers who ate a morning meal with a side of yogurt showed fewer feed-me brain impulses and felt fuller.

Incinerate more calories per step.

Burn 15 percent more calories (about 40 calories more per hour) by adding a slight incline (around 6 percent) to your normally flat 3.5-mile-per-hour walk, advises Mark Fenton, author of The Complete Guide to Walking for Health, Weight Loss, and Fitness. The steeper the hike, the bigger the spike in calories blasted at any speed. By Fitness Magazine

Incline	Speed	Calorie-Burn Spike
10%	3 mph	50%
15%	2.5 mph	75%

7 Ways to Motivate Yourself for a Winter Runtest

Even with a semi-mild winter here in St. Louis it's still tough to get motivated for a winter run. It's 30-something degrees in the morning and night, the sky is dull and gray, and you're shivering inside just thinking about gearing up for an outdoor run. No wonder you're having a hard time motivating yourself. When a chilly winter's day is the hurdle keeping you from going running, here are some ways to inspire a cold-weather run.

Warm up your clothes: Pop your sports bra, shirts, pants, and even your socks in the dryer for a couple minutes. Slipping on warm gear is sure to get rid of that chill you have when looking out your window into the cold.

. ..

Warm up yourself: Take a quick shower allowing the hot water to envelope your skin, being careful not to get your hair wet. It'll warm your body and get your muscles ready to move.

Warm up inside: Once you're dressed properly for a cold-weather workout, do your warm-up inside rather than outside. Run up and down the stairs, do jumping jacks or a round of push-ups, or whatever you need to do to get your heart rate up without getting sweaty. You'll feel warm and loosened up when you step out the door, and you can start running right away to stay warm. Here are warm-up ideas that can be done indoors (even in a small apartment space!).

Blast a tune that speaks to you: Whether it's Beyoncé, Adele, or Pitbull that lights a fire inside you, use your favorite upbeat song to get you psyched for a run. You can dance and scream lyrics as you slip on your sports bra and sneaks. This is a great technique when you're really not feeling a run because it can instantly flip a switch and help you head out the door fast. Continue the musical motivation by listening to a newly crafted running mix.

Go for a change of scenery: Running the same neighborhood loop every week? No wonder you're not excited to run. Mix up your running route every few workouts for some inspiration.

Schedule a date with a fitness buddy: Having trouble motivating yourself? Then use a friend to help. If you make a date to meet outside for a run, you can't make excuses and back down. Check out these tips for finding the right fitness buddy.

Shop for new gear: Whether you go big and buy a new merino wool shirt or just splurge on a new pair of warm running socks, the idea of slipping on new gear is sure to inspire you to get outside. New gear will not only give you the kick in the pants you need, but it'll also make your runs more comfortable, which will help motivate tomorrow's workout. Our picks of cold-weather reflective running gear are bound to inspire you!

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Have you LIKED our Facebook page yet?

~~~ Sources: Fitsugar

Wanna be a Rock Star?test

The way we're honoring you has improved!

Achieve a goal? Win free training! Achieve multiple goals? Win even MORE training AND a discounted rate on massage for MONTHS! The way we celebrate you and your achievements has gotten better. Here's how it works: Rock Star

Push yourself to the next level in your fitness? Run that mile or improve your reps? You could be recognized on our board for Rock Star. Three people who push themselves harder are chosen every month and those 3 win a month of Fuzion Fit Camp training.

Rock Star of the Quarter

Did you meet a short-term goal? Drop those 15 pounds or pack on that muscle? You could win Rock Star of the Quarter! Our Rock Star of the Quarter wins 4 months of unlimited Fit Camp training AND half off all massages in that time frame. This winner is also recognized on our Studio Element honoree board.

Rock Star of the Year

Make a lifestyle change? Really change your world by eating healthy and transforming your body? You could win Rock Star of the Year! This honor comes with 1 year of unlimited Fit Camp, half off massages for one year and this winner is also recognized on our Studio Element honoree wall.

Talk to your trainer today about becoming the next Rock Star!

_________________________________________________

Rock Star:

1 Free Month of Fuzion

Rock Star of the Quarter:

4 months of Unlimited Fit Camp

50% off Massages for 4 months

Showcased on SE Board

Rock Star of the Year:

Year of unlimited Fit Camp

50% off Massages for a year

Reserved Parking Spot (when available)

11x16 profile on Studio wall

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