by Lissa Murrah on July 29th, 2014

Check out Bodyline Studio's second "Tremendous Transformation Tuesday" featuring Kelli!

When we see a new mom whose body has bounced back after having a baby, we tend to hear, "Oh...she is just lucky."  Well, we can tell you that "luck" has very little to do with it!  You have to work hard to be healthy and get the postpartum body you want. It starts with a little thing called "self-care" and making healthy nutrition and exercise a priority! 

Bodyline Studio is an incredible facility for new moms needing accountability, encouragement, insight into practical healthy eating habits, and effective exercise classes or personal training for all levels that will produce results! 

Kelli's story is so inspiring and motivating; we couldn't wait to share it with you!  What a gift for her young son, as she instills in him at an early age the importance of an active and nutritious lifestyle.  She uses this as motivation to keep her going! And boy, has it paid off! Read her interview below to find out more...
Tell us a little about yourself.
I am 32 years old and originally from Chattanooga.  I'm a former elementary school teacher, but am currently staying at home with our 10 month old son. 


How long was it between your pregnancy picture and "now" picture?
A little over 10 months. I weighed 150 lbs when I delivered our son. I currently weigh 119 lbs.


What was your biggest inspiration and/or reason to make a change?
Dance and various team sports have been a focus in my life early on, but healthy eating and exercise has been a huge part of my life the last ten years.  After my father passed away from a massive stroke in 2009, exercise and health became an even bigger focus in my life. 
My husband has also been a great inspiration of health and wellness, and living a fit lifestyle.   


How did Bodyline Studio help?
Joanna has been an inspiration to me.  She has been such a great source of information and help when it comes to nutrition and movement form.  Her intense classes helped me maintain stamina throughout my pregnancy.  There were many days that I was too tired to go workout, but I went anyway because I knew how strong and great I would feel afterwards.

The classes at Bodyline help you build a strong physique, lose desired weight, and tone up.  Joanna modified exercises during my pregnancy so that I could still maintain a solid workout and feel strong. I continued to workout through my pregnancy up until about 6 weeks before I delivered my son. 

I started exercising again four weeks after my doctor cleared me for any physical activity. The nutritional advice and group classes at Bodyline have helped me drop the pregnancy weight, and made me feel stronger, and more toned than ever!


How do you feel now physically?
I continue to work hard in the studio and feel motivated everyday to get stronger and leaner!  Currently, I feel less stressed and stronger than ever before!


How did you keep yourself motivated?
I stay motivated by always remembering that maintaining good nutrition and and an exercise regimen is the end goal.  I also have a support system through others that work out at Bodyline- we motivate each other and hold each other accountable! 


Did you have any setbacks?
On days when I may not eat well or don't exercise, I try not to beat myself up. I let it go and move on to make better choices; dont sweat the small stuff! I keep in mind that my goal is to maintain a LONG term healthy lifestyle, and get back "on the wagon."


What are you doing to keep up your healthy lifestyle?
Bodyline Studio's spring cleanse helped me identify foods that my body reacts poorly to, and gave me the opportunity to try minimizing and/or eliminating these foods from my diet.  I try to eat clean, fresh foods that properly fuel my body.  I continue to run, attend classes at Bodyline Studio each week, and take walks with my son.  


What goals have you set for yourself?
I would love to run another half marathon in the near future.  I also want to maintain a clean eating regimen.  My core weakened after pregnancy, so I would like to continue building strength in that area.


What advice do you have for other new moms who need motivation and encouragement?
Maintaining a fitness routine and exercise program while I was pregnant was key for me.  I felt strong throughout my pregnancy, and on days when I didn't feel so pretty, I remembered that I was growing a life inside me and it was imperative to eat healthy and stay physically strong!

After my doctor cleared me for any physical activity, I started out walking with my baby and working out with Joanna at Bodyline again.  I then built back up to running short distances at first, but challenged my distance with each run.  I also signed up for another half marathon.  The race day was 6 months postpartum.  This race helped me focus and set running goals.  I also continued working out with Joanna while training for my race. 

The hardest part is getting back into the routine of exercise.  When I struggle with the idea of leaving my son for an hour while I work out, I keep telling myself that this "me" time is important for our entire family because it keeps me healthy and able to be the mom and wife I need to be.  On days when I don't go to the studio, I take my son with me for a run or walk.  I want him to grow up knowing that being active is important to maintain a healthy mind and body.  The hardest part is getting started again, but once you get back into the habit, it then becomes the norm!

by Lissa Murrah on June 24th, 2014

Check out Bodyline Studio's first "Tremendous Transformation" featuring Yolande Cullins!

Who is ready for a high dose of motivation!?!? You are going to love this tranformation story, and Bodyline Studio could not be more proud of Yolande! We are honored to share her positivity and wisdom. Despite obstacles, she has accomplished so much, and she truly exemplifies what perservance, hard work, and determination can do! If you have been wanting to get healthy and fit, but don't think you can do it, think again! And read on.....
Tell us a little about yourself.
I'm 48 years old. I have been married for 22 years. I am a stay at home mom with three children.

How long was it between your before and now pictures?
The before picture was taken in October of 2013. The recent picture was taken in May of 2014. I hovered around 285 until January of 2014. Since January, I have lost 40 pounds.

What was your biggest inspiration and/or reason to make a change?
I have been overweight for most of my life. I have gained and lost hundreds of pounds. My self worth was always tied up in what size I was at the time. I liked myself if I was thin, and not so much if I had gained weight. This all changed when my mother passed away. The moment that she died, I realized that the essence of what made her herself was gone. She was not the body that remained. Her death helped me to realize that I am NOT my body. It freed me to love myself whatever size I happened to be. This freedom has helped me to work on my body without becoming a prisoner to the scale. 

How did Bodyline Studio help?
The staff at Bodyline Studio is fantastic! These are the most challenging workouts I have ever done- which I have learned is the only way to get RESULTS and see CHANGE! The intimate atmosphere of small group training adds to camaraderie.  The knowledge that Joanna has about the mechanics of how the body works has helped me to workout smarter. The dietary coaching that comes with the fitness classes has been phenomenal. Bodyline studio has helped me figure out how to eat smart. I have learned that food is information- it either tells my body to hold on to fat, or to release it. 

How do you feel now physically?
More than anything, I feel strong! I sleep better. My mind is clearer.

How did you keep yourself motivated?
Small successes are very motivating. Being able to do one more rep of a difficult exercise or being able to hold a plank for a few more seconds than the last time- these keep me motivated! As far as weight goes, I set short term goals. My current goal is to get to 239lbs by the end of the month.

Did you have any setbacks?
I have setbacks all the time. I don't always eat as cleanly as I should. I try to remember that the journey is the reward and that each day is a  new opportunity. I track my food as a tool to help me.

What are you doing to keep up your healthy lifestyle?
In January at Bodyline Studio, we started a Spring Cleanse. With the cleanse, I have been able to see what foods I am sensitive to. I am continuing to eliminate foods from my diet that my body reacts poorly to. I am also continuing to workout at Bodyline and make attending small group classes a priority in my daily routine.

What goals have you set for yourself?
In the long run, I want to be out of the 200 pound club. More than that, I want to be able to do pull-ups. I also want to be able to do pikes on the TRX. 

What advice do you have for others who need motivation and encouragement to get healthier?
Challenge yourself! You are capable of more than you know! You are fearfully and wonderfully made. You are NOT the number on the scale. Consistency is important- especially with workouts and healthy food. Pray. 




by Lissa Murrah on November 21st, 2013

Being one week away from Thanksgiving, the holiday season has officially arrived! Soon enough, we’ll be faced with holiday dinners for the office, ugly sweater parties, and grandma’s infamous calorie-packed pumpkin pie. For those of us trying to make healthy dietary decisions, the holidays can be a struggle, especially when we are sharing meals with those who don’t adhere to the same eating style as we do. So, how do we survive the holidays without sacrificing good times or our healthy lifestyle? The key is planning ahead. If we just “show up” we’re setting ourselves up for failure, and we’ll end up feeling more and more deprived. Below are some strategies we compiled to help you get through the holidays free of guilt and without packing on the pounds!
 
Strategy #1: Bring some healthy stuff! It is so important to know that you have some good options when you attend a holiday meal or party. To ensure this, make your own!
 
Strategy #2: This may sound crazy, but eat ahead (or after)! This works great for parties or catered events where it isn’t appropriate to bring something to contribute, or you know there won’t be any healthy food options. You can still participate in the event, but the eating isn’t the central activity. And, it’s quite okay to answer that you’re just not hungry if someone inquires why you’re not eating. Remember, you are at the event for the interaction with others, not just to satisfy your taste buds, so avoid the struggle by taking the edge off your hunger in advance.
 
Strategy #3: If you know you’re going to indulge, compensate with some exercise or healthy choices made previously that day. Knowing you’re going to have a big dinner, dessert, or extra cocktails should be motivation to eat light early in the day or hit the gym to “earn” those indulgences.
 
Strategy #4: In addition to just compensating for your eating choices with some extra exercise, commit to a fitness plan NOW before the holiday festivities begin. Once you’re in an established routine, battling the holidays won’t seem as tough. You’ll also feel infinitely more confident come January when you’re already into your fitness regimen, while the “new year’s resolution newbies” are just beginning their exercise routines with several added pounds to lose!
 
Utilizing any, or all, of these tips can help you avoid overindulging in sweets and "non-real" food items during the holiday season. Bodyline Studio has nutrition/wellness coaching, along with a variety of small group fitness and personal training options available to help you throughout the holiday season! Contact us today at info@bodylinestudio.net OR call us at (423) 305-1064 to set up your FREE consultation!

-BLS Team

by Lissa Murrah on October 1st, 2013


Fall is officially here! The leaves are falling, the air is crisp, football is in full effect, and it's time to break out the scarves, boots, and sweaters!  What better time than NOW to get physically fit and/or rev up your current routine and create good habits for the winter months ahead?!

This season, Bodyline Studio challenges you to "fall into fitness" with us! Our FREE Fall Fitness Challenge will run from now until Thanksgiving. Throughout these 8 weeks, we will provide you with a workout schedule, eating plan, recipes, wellness lectures, motivation and support! 

Are you committed to your health and making positive changes towards a healthy and fit lifestyle??? If so, here is what you will need to get started:

1) Set goals for yourself!
What do you want to achieve and how do you want to feel? Do you want to lose 5-10 pounds? Increase energy? Control eating habits? Write down SPECIFIC intentions and keep track of your progress throughout the 8 weeks. Contact us at anytime to review your goals and help you change/alter things if needed so that you can achieve them!

2) Follow the workout schedule attached here.
Print off the calendar attached here and display it somewhere that you can refer to it daily. Not only will you find workouts on it, but we have listed dates for fun activities in the community, free events at the Studio (including health/wellness lectures and a Halloween Couples Workout)! Commit yourself to completing the workouts on the appropriate days, as we have created a carefully chosen mix of cardio, toning, flexibility, etc. Contact us for affordable package pricing on the classes based on what days you can attend. On the WO (workout) and "cardio of your choice" days, make sure to choose challenging exercises and keep changing them up so that you don't get bored! 

3) Follow the eating plan attached here
If you want to see results, it takes not just a fitness routine, but clean eating habits as well! Make a commitment to yourself to follow these guidelines. Hold yourself accountable and you will see the results-not only in how you look but also how you FEEL! If it helps, keep a journal of what you eat everyday so that you can stay on track. Feel free to come into the studio or send us a message to discuss your nutrition anytime!

4) Check the Bodyline Studio Facebook page daily for continued motivation, tips, recipes, and additions to the challenge! Feel free to leave comments or suggestions on what you are doing that others can benefit from - we are all in this challenge together!!

5) Don't forget to join us at the Bodyline Studio OPEN HOUSE on October 17 from 11 am- 7 pm where you can enjoy FREE classes, refreshments, enter to win free health/beauty baskets, receive more free recipes, and experience why Bodyline is different than any other fitness studio in town. Our trainers will all be on hand to talk to about your fitness goals (bring them with you!) and how you are doing in the Fall Into Fitness Challenge!  

Here's to the best fall yet and preparing yourself to begin 2014 on the right foot! Let's get started!!!!!!

- BLS Team

by Lissa Murrah on March 6th, 2013


 NO exercise plan will be effective unless you reevaluate what you are putting into your body.  No matter how intense or how often you exercise, you will negate all of your hard work by eating the wrong things. There are no fads, gimmicks, or crazy eating schedules to this plan, and no multi-level marketing processed foods/drinks you need to purchase - it is simply eating CLEAN, LEAN and GREEN while maintaining an exercise regimen. You can accomplish this with these 4 easy tips:


 
1.     Cut out processed foods
Rule of thumb: Avoid or limit anything that comes out of a bag or box (unless they are fresh vegetables like spinach in a bag) because they are processed! Or, stick with one-ingredient foods like chicken, brussel sprouts, or asparagus. This will cut out preservatives, artificial ingredients, saturated fats, and added sugars that the body typically cannot tolerate (whether you realize it or not, internally, they wreak havoc on your digestive system!). We won’t go too deep into the scientific terminology, but basically when you consume too many processed sugars, processed carbs and processed grains, you set off a cascade of hormonal reactions that is not conducive to weight loss. It will prevent the body from tapping into its fat storages and burn it for energy. We want the body to burn this stored fat during and after your workout, not just burning the sugars you have floating around from the foods you eat! To do this we must eliminate the foods that will cause the blood sugar to spike and insulin (your fat storing hormone) to be excessively released. If you MUST have sugar, say for example in your green tea, use a bit of Stevia or Truvia to sweeten.
 
2.     Eat a diet rich in whole vegetables, limited fruits, and healthy fats (like organic meats, organic eggs, nuts, avocado and healthy oils)

Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Not only are they good for your waistline, they may also reduce the risk of some types of cancer and other chronic diseases. Do not eat high starch veggies like potatoes or corn. Limit your fruits to those that don’t raise the blood sugar like apples and berries (try at least one serving a day for the Eating Clean Challenge). 

And of course, we need healthy proteins to maintain lean muscle mass. The more muscle mass you have, the higher your metabolic rate will be, which will ultimately help you burn fat calories faster! As far as meat goes, eat lean organic cuts of beef, poultry and fish, trim away all visible fat from commercially raised meats (you do not need to do this with organic or wild meats as they do not contain the toxins that commercially raised meat does). Did we mention lean proteins reduce cardiovascular risk and keep your hair and nails healthy and shiny… bonus!!
 
3.     Concentrate on quality and portion control

We don’t want you worrying about counting calories, which is annoying and unrealistic to do over the long term! What we do want is for you to focus on the quality of calories you are putting into your body. Figuring out how much is best for you to eat each day takes experimentation. Some people prefer to eat 5-6 small meals a day spread out every three hours because it stabilizes their blood sugar and appetite. Others prefer the standard 3 larger meals a day. Whatever your schedule, make sure you are eating clean, lean, and green in order to turn on that burning switch! Eat slowly until the food is liquified (or broken down) in the mouth, and eat mindfully until you are about 80% full and satisfied, but not stuffed.
 
4.     Drink water, water, and more water!

Divide your body weight by half, and that will give you the amount of water you should be drinking in ounces everyday. The benefits of drinking water are endless- it helps maintain the balance of body fluid, can help control calories, helps energize muscles, keeps skin looking healthy, helps your kidneys cleanse and rid your body of toxins, and helps maintain normal bowel function. Try not do drink during your meals, but instead, drink 2 glasses of water 15 minutes before eating. This will help with digestion and curb the amount of food you take in. 
 
We challenge you to follow these tips for and experience some of the many possible benefits to change the way you feel: greater energy, reduced bloating around the mid-section, weight loss, better control over your appetite, and even better looking skin! If you have questions or need further guidance, Bodyline Studio provides nutrition services and can help you with eating plans and serving amounts…just contact us for a free consultation!

Also, it is never too late to join one of our camps or fitness classes. Check out our website www.bodylinestudio.net for class descriptions and a schedule- your first class is always free! 

We look forward to your feedback and hearing about your results after eating less C.R.A.P. and more F.O.O.D!!!!! ;)

- BLS Team


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