Here at the Studio, we want you to be able to make the most of your workout time. One of the best ways to help make sure that happens is by planning out your before and after workout routines.

Read on to learn some fundamental guidelines that you can implement before and after your workouts to maximize your results.

Balance is about bringing things into harmony, whether that be related to the right amount of work and leisure, the right amount of exercise and rest, or our physical equilibrium allowing us to stay upright. At Studio in the Heights we aim to strike a balance through our 3 circles: fitness, fuel, and focus (or eat clean, train hard, and live true).

In yoga we use Sanskrit, an ancient Indian language. Natarajasana, meaning "King Dancer Pose", is a posture of a dance of bliss. It is a position of strength, balance, and focus.

It is also a posture that some people tend to shy away from. It feels like it includes all the hard things about yoga: It's a backbend - standing on one leg - while challenging your stability and your core. Phew, that’s a lot!

Click through to read more about Dancer Pose!

Ultra-processed foods are one of the buzzwords in the health and nutrition industry. But what are ultra-processed foods? How can we avoid them? What should we be eating instead? Let’s dive in.

When the weather turns chilly, it’s easy to forget about drinking water. But staying hydrated in winter is just as important as in the sweltering heat of summer—maybe even more so.

Read on to learn why and see our top tips for staying hydrated in the winter!

It seems like all anyone has been talking about this week is goal setting, resolutions, and what they want to do differently in 2025. The quest for continuous improvement through self-development is both an internal and external process that you can start any time - though we appreciate that there is something about the new year that feels like a good time to start. 

As we wrap up 2024 and prepare for some exciting changes and improvements in 2025, we want to thank you, our health fitness community, for your continued support. We appreciate each and every one of you, whether we see you in the Studio, you join us virtually for our online classes and programs, or you simply enjoy our emails every week. All of your support matters.

Read on to see all the ways we supported our community in 2024.

Today is Festivus and it’s time for our airing of grievances! Read on to see our top fitness trainer pet peeves.

We often discuss that you don’t need to wait for the new year (or a new day, or a new week, or a new anything) to make positive changes in your life. But we also appreciate that the new year is a realistic time to evaluate how you’ve been doing and set some simple goals to feel better going forward.

Read on to learn eight easy ways to start 2025 with a cleaner, healthier vibe.

It’s the first Friday in December, and we’re deep into the season of hustle: packed schedules, to-do lists that never end, and the pressure to make everything perfect.

Can we be real for a second?

Burnout is lurking around every corner, and frustration feels like it’s on speed dial.

But here’s the thing—while exhaustion is valid, it doesn’t have to steal the light from your holiday season.

Energy in, energy out. 
Garbage in, garbage out. 
Shut your mouth, move your butt. 

Clean up your consumption now. Your future self will thank you for it. Blah, blah, blah... 

This time of year, we hear all the tips and tricks to make better choices at the snack and dinner tables. But what if I told you I wasn’t talking about food above…

Do you often struggle with a case of the Mondays?

Read on for our top tips on how to make Mondays work for you instead of against you!

It’s been a week, right?

It seems like we could all use some reminders about how to take care of our mental health - especially now that we survived the election, and the holidays are also approaching.

With Halloween last night and all the spooky events happening this week… it's hard to resist the sweet treat temptation! When you see that bowl of candy, your heart says yes, but your goals say noooo! But there's good news - you can have your cake and eat it too. ;) Here are some healthy alternatives to help you and your family enjoy the sugar-filled season without the guilt.

Today we want to discuss a topic that we know is super important to our clients, and really everyone who frequently works out and that is: what to wear to the gym.

It can be pretty tough to decide, right? You want to be comfortable and be able to move, of course. Studies have shown when you look good, you feel better and more confident. Exercise is hard enough and we have so many stories in our heads about ourselves and our bodies. Sometimes having to stand in front of the mirror in a fitness class can be challenging. So finding your best fit in clothing that makes you feel good about yourself is a good start.

Read on to see our top tips for choosing the right workout clothes for you.

Smart watches and fitness wearables are so popular these days - it seems like almost everyone is wearing one. And they are for so much more than just taking phone calls on your wrist or giving you directions so you don’t get lost on your run.

A huge benefit of fitness wearables is their ability to track your biometrics. This data lets you know what areas of your health and wellness need more of your attention and which areas you are already doing well. The three most popular fitness trackers are the FitBit, the health functions within the Apple Watch, and the Oura ring.

We often see living a healthy lifestyle as a herculean task or as a chore we should complete, but don’t really want to. This way of thinking allows us to make excuses for why we can’t do anything. Common rationalizations people use to avoid starting a wellness regimen I’m sure you’ve heard:

I’m so tired with work and family responsibilities… 
If I had the right shoes or equipment I could workout, but…
I want to eat healthier but I don’t have the time/money…

One thing I know for certain is that being unhealthy takes up a lot more time and money; so we have a choice to make.

You’ve heard it before but we’re going to say it anyway: An apple a day keeps the doctor away - and an apple will keep anyone away if you throw it hard enough…just kidding!

But in all seriousness, apples really are a superfood - rich in fiber and antioxidants, good for your gut, good for your brain, the list goes on! Since October is National Apple Month, we want to share some of our favorite reasons to eat apples. Click through to read more!