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Beef Stroganoff Slow Cooker Style



Beef stroganoff was a huge hit at home this week. The perfect meal to share with friends and family or for any random Wednesday night. We LOVED it. It has all of the yummy flavors, without the added calories. And did we tell you it is paleo, dairy-free and whole 30. 

Recently we have been enjoying throwing together these easy recipes that everyone seems to LOVE. And having fun substituting ingredients when we have forgotten them at the store. We opted for white rice, but look forward to trying out cauliflower rice down the road. We also left out onion powder (did not have any in the cupboard) and added in a little extra garlic powder. 

I highly recommend grabbing the ingredients this weekend and throwing it in the crock pot for next week! Can't wait to hear what you think. 

Prep Time: 5 mins     Cook Time: 6 hours     Total Time: 6 hours 5 mins

Ingredients

1.5 lbs lean stew beef
½ large white onion, chopped
3 cloves garlic, minced
10 oz sliced mushrooms
1¼ cup beef broth
¼ cup coconut aminos or GF tamari soy sauce
¼ cup red wine vinegar
½ tsp onion powder
½ tsp garlic powder
½ cup canned coconut milk or coconut cream
3 tbsp arrowroot starch*
2 tbsp water

Instructions

1. Place beef inside your slow cooker, and top with onions, mushrooms, and garlic.
2. In a separate bowl, mix together broth, soy sauce, vinegar, onion powder, and garlic powder. Pour on top of beef and vegetables.
3. Set your slow cooker to low and cook for 5 hours.
4. At the five hour mark, add coconut cream.
5. In a separate small bowl, mix together arrowroot starch and water. Add to slow cooker.
6. Let simmer for another 30 mins - 1 hour or until sauce is thickened and beef is tender.
7. Serve over cauliflower rice, or rice.


What do you love about cooking? 




Photo Cred: Wholesomelicious.com

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Spiced Apple Zucchini Muffins

This week we had a craving for muffins, blueberry muffins to be exact. We were able to find some in the cupboard to whip up. As we rushed to get them in the oven, we noticed the lumpy mixture was not lumpy and instead of 2/3 cup water, we had mixed in 1 2/3 cups water. WHOOPS! We texted a friend for help and ended up adding more flour, cinnamon and vanilla extract. They turned out okay. Meaning the majority of them ended up in the trash. 

For our next muffin attempt, Spiced Apple Zucchini Muffins from Wholesomelicious. Amy suggests freezing extras to have on hand to pack for lunch (they defrost in an hour) or when you are limited for time in the morning, just throw in the oven to defrost. 
 
Prep Time: 15 mins     Cook Time: 15 mins     Total Time: 30 mins 
Serves 20 muffins 

Ingredients

2 cups whole wheat flour
1 cup rolled oats
¼ cup ground flax seed
1 tsp baking soda
¼ cup sugar (coconut or brown sugar work as well) 
2 tsp cinnamon
½ tsp allspice
1 tsp salt
½ cup chopped walnuts
½ cup greek yogurt
½ cup coconut oil (melted)
1 egg
1 tsp vanilla extract
¼ cup maple syrup
½ cup almond milk (or any milk of your choice)
1 apple, peeled, cored, and diced into small pieces (about 1 cup)
1 small zucchini, peeled and grated

Instructions 

Preheat oven to 375.
1. Line a 12 muffin cup pan with muffin liners, and lightly spray the muffin cups with a non-stick spray.
2. In a large bowl, mix together: flour, oats, flax seed, baking soda, sugar, cinnamon, allspice, walnuts, and salt. Set aside.
3. In a medium sized bowl, whisk together wet ingredients: yogurt, coconut oil, egg, vanilla, syrup, and almond milk.
4. Add wet ingredients to dry, and continue to mix together. Slowly fold in apples and zucchini. Batter will be thick.
5. Fill muffin cups about ⅔ full with batter, I use an ice cream scoop for this.
6. Bake at 375 for about 15 minutes, or until a toothpick inserted into muffins comes out clean.
7. Cool for 5 minutes, remove muffins from pan. Re-fill muffin cups with remaining batter.
 
What type of muffins are your favorite? 

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Chair Yoga Is For Everyone




Chair Yoga is designed for yogis of all ages, who can not or do not want to get down on the floor. You will still get all the benefits of a yoga practice from the comfort of your chair. At Studio South we will also utilize the sturdy bars located around the room to improve balancing postures. 

Chair Yoga uses a chair for support while sitting or standing. Allowing you to do yoga at your desk, work, on a plane or in a wheelchair. Chair Yoga can be done anywhere and at anytime.

Suitable for seniors, people dealing with or healing from an injury or illness, limited mobility, and anyone who just wants to learn a gentle way to practice yoga. 

With Chair Yoga, you can benefit from the following: 

1. Improved Strength & Energy
2. Improved Flexibility & Balance
3. Improved Concentration

With Studio South's Chair Yoga class, we work with you to make it an enjoyable experience. Chairs and props are provided to keep everyone safe and supported - no need to bring a mat. 

Sign-up for a FREE class now until February 4th. 

What did you think of your first Chair Yoga Class? 



#midweekmotivation

Some ‪#‎midweekmotivation‬ for all you lovely yogis. 
Studio South seeks to be a constant support community for you. As you pursue your dreams, we want to be there along the way. Always feel free to let us know how we can better serve you. Remember, that within these walls, dreams really do come true! 

How can we better serve you? 



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Are you ready for this? ... New Studio South App

Thank you.....thank you from the bottom of my heart for your support, love, and dedication to your practice. Because of you we have been able to vastly expand our offerings into even more unheated yoga and barre classes. Bringing you more than 50 opportunities to practice each week.

With so many classes, now is the time to download our custom, complimentary app on the app store listed under Studio South. You'll be able to see all of our classes in real time, purchase, and sign up for whatever you desire to attend.

You will now see several new classes on the schedule....


Yoga ...
this is an unheated class for most levels. Why do I say most? Let me share a little story. Years ago I was taking an ALL levels yoga class at a gym. It was packed and a gentleman came into class and struggled the entire class. I watched as the teacher tried to help but it was clear that there were better class options for him to truly have a positive yoga experience. Our most level yoga classes are designed for beginners and seasoned practitioners alike who are able to ability to move through seated, standing, kneeling, and reclined positions unassisted.


Chair Yoga ...
this class is designed for yogis who can not or do not want to get down on the floor. You will still get all the benefits of a yoga practice from the comfort of your chair. We will also utilize the sturdy bars located around the room to improved balancing postures. Chair classes will begin the week of January 17th due to a delay in the actual chairs arriving!


Restorative ...
is back! This slow, slow paced class allows you to rest in poses fully supported with blocks, straps, bolsters, and blankets for up to 5 minutes in each pose. Come relax, rejuvenate, and restore.


Unplugged ...
throw you worries, electronics, and stress to the wind. This one hour meditation class is perfect whether you have been an avid meditator for years or don't have the first clue how to meditate. Sunday mornings at 7:30am.


Flow ...
similar to Yoga only you can expect a little more movement linked with breath. A slightly more intense class than yoga but very accessible. Still a class geared for most levels.


Barre-dio ...
think Barre mixed with a low impact tabata workout. This upbeat class is bound to get your heart rate up and the toning of your body improved.


Yin Yoga ...
Slow down with this quiet Yin practice that targets the deeper connective tis sue with the aim of increasing circulation and improving overall flexibility. Poses are held for 3-5 minutes with the little muscular engagement supported by props. Settle into deep stretches in this meditative yoga practice. Beginners welcome!

With our new space we now have the capacity for plenty at the barre and even more for yoga.
And we're not talking about cramming you in, we're talking space! So grab your mat and meet us at the studio.

Here's to a great 2016!
May yours be filled with all the goodness life
has to offer, peace, love, health, and happiness!

With Love & Gratitude,
Katy & Crew




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GRAND REOPENING

After three years sharing yoga and barre we've expanded and we couldn't be more excited! 
Now offering more than 50 classes a week. Allowing you to find the time that fits perfectly with your busy schedule to get a class in.  

Join us Thursday, February 11th - Saturday, February 13th for special workshops, free classes, deals, and prizes!

On Thursday night from 4-7pm our friend Lulu.....Lululemon that is will be here for a pop-up shop! 

More details on our facebook page




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2016, the Year for Intentions

Ten, nine, eight, seven, six, five, four, three, two, one! Happy New Year!


January is a great time to hit the reset button. And this year, let’s do things differently. We are taking a cue from well + GOOD’s recent article, “Why you should focus on intentions instead of resolutions this year (and how to do it).”

We have all been there, the year to learn French, pick up knitting or run a marathon. Setting goals that will make us this brand-new person. In 2016, we are doing it differently. Spiritual teacher Chandresh Bhardwaj says to first step back and sit with your ideas.

“Our minds love to linger in the past and jump ahead to the future; resolutions only help encourage that behavior. They are always related to a fear from a conditioned past or a worry about the future,” says Bhardwaj.

Bhardwaj provides us with his 5 steps to start the New Year. From his book Break the Norms: Questioning Everything You Think You Know About God and Truth, Life and Death, Love and Sex.

1. Stop making limiting resolutions. “As a spiritual teacher, it’s often expected that I’m full of amazing resolutions, and that I’m ready to give you one as well. But the truth is I don’t make New Year’s resolutions. A resolution is limiting. When you set a resolution, you declare, ‘I am only going to think about this defined notion in my mind.’ Resolutions are governed by your mind, and anything governed by the mind doesn’t have great consequences.”

2. 2016 is all about intentions. “Sankalpa—the Sanskrit word for intention—is generated for your soul’s growth. A good intention nurtures your consciousness and has the power to significantly raise your awareness. When you set an intention, you don’t have to worry about your actions. A righteous intention creates a righteous action.”

3. Meditate on your intentions. 

• On a sheet of paper, write down one intention. Make sure this intention is practical and able to be accomplished in two to three months.

• Keep the intention in your alter or somewhere safe.

• Sit in silence. Relax. Be mindful of your breathing.

• Bring your awareness to your heart and plant the intention that you have created.

• Express to the divine that this intention will manifest itself in 90 days. (You can choose the specific amount of days here as per the nature of your intention.)

• Now, release the intention out into the universe with complete faith.

4. Be present. “Someone once told me that you cannot dive into the same river twice because a river is always changing. This is true of human consciousness as well; it is always changing…We have forgotten to embrace the present moment and are instead too busy chasing the unknown future. Relax. Look around. You are here. That’s enough for now!”

5. Stop trying to predict what’s coming. “When you try to determine what your future holds, you may actually end up destroying that very future you are looking forward to! Your tomorrow has its own beauty and life. But if you have already decided what your tomorrow holds today, you aren’t doing it any justice. Let tomorrow take its own course.”

What are your 2016 intentions?

 

Raspberry Peach Green Smoothie

Have you checked out local foodie Amy, from the yummy blog Wholesomelicious? A mom of 2, nutritionist, wife and yogi, Amy shares with us fun, delicious and healthy recipes. Finding ways to incorporate vegetables into every meal. Bonus!   

Start the day off right with this Omega-3 filled smoothie. Packed full of nutrients, kid friendly and mother approved. You can’t even tell there are spinach leaves mixed in. It is also dairy free, vegan, paleo and naturally gluten-free.

Prep Time: 3 mins               Cook Time: 2 mins               Total Time: 5 mins

Serves: 3-4 servings

Ingredients

2 cups almond milk 
3/4 cup raspberries (frozen or fresh)
1 peach, cut into chunks or if you can’t find fresh peaches, frozen also work
1 banana
1 cup fresh loose spinach leaves
1/4 cup chia or hemp seeds

Instructions

1. Place all ingredients into blender (except chia seeds).
2. Blend until smooth without any chunks.
3. Add chia seeds.
4. Serve and enjoy! 

What is your favorite breakfast go to?

Photo credit: Wholesomelicious

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No Bake Energy Bites



With the holiday season in full swing, we are always looking for new and fun snacks. When we stumbled upon Gimme Some Oven’s no bake energy bites a couple years ago, we were immediately hooked. These no bake energy bites, along with different variations are the perfect healthy holiday snack to share with guests (if they last that long!). Not only are they easy to make, they are a great way to get the entire family involved. We hope you will love them as much as we do!

Prep time: 10 mins Total time: 40 mins

Ingredients:

• 1 cup (dry) oatmeal (we used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 honey (or agave nectar)
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

Stir all ingredients until combined. We opted to use our hands instead of a spoon. Cover and pop in the fridge for 30 minutes, allowing the mixture to harden slighting. Roll into balls and enjoy! Bites can be stored refrigerated for up to a week.

For a printable recipe and more no bake energy bite variations, click here.

Which no bake energy variation will you try?
Nutela? Yes, we said Nutela.



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The Smaller, The Better


When in Barre Philosophy class, it’s easy to feel like if your move is the biggest or your pulse is the largest, then you are doing the best. In Barre Philosophy, however, smaller is actually better. Don’t be convinced that because your tricep dips are deeper than the Barre-bie next to you that you are having a tougher workout. Try to get deep into the pose to begin with, and make itty-bitty movements from there. The tiny isometric movements are what really get your muscles shaking. These super concentrated moves help to cultivate long lean muscles. Next time you’re in class, take the instructions “teeny tiny movements” to heart. You’ll feel the burn even more than usual.

Namaste y'all!

Kelly Hall
Studio South Social Media Guru

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