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Studio Alive

One-on-one personal training in a clean, unintimidating, studio environment.

02/19/2026

Not all protein bars are created equal. Let’s compare:
🍫 Typical Candy Bar
• ~220 calories
• 25–30g carbs
• 12g fat
• 2–3g protein

💪 Some “Protein” Bars
• ~200–240 calories
• 20–25g carbs
• 7–10g fat
• 18–21g protein

Here’s the catch 👇
Some protein bars have almost as much sugar + fat as candy bars — just with added protein.

Macro tip:
Flip it over.
Check:
✔️ Protein (aim 15g+)
✔️ Added sugar
✔️ Total fat

Sometimes real food (Greek yogurt + berries) is more macro-friendly AND more filling.

Education > marketing.

- - - - - // - - - - -

If you’re struggling to find foods that work for you, DM me today and learn more about Online Macro Coaching. 💚

02/18/2026

Let’s compare two common breakfast choices:

🥯 Plain Bagel
• ~250–300 calories
• 50–55g carbs
• 9–10g protein

🍞 English Muffin
• ~120–140 calories
• 24–27g carbs
• 5–6g protein

That’s nearly DOUBLE the carbs in the bagel.

Does this mean bagels are “bad”?
No.

It means if your carb target for the meal is 30g…
A bagel may take up your entire carb budget before toppings.

Macro strategy:
If you want the bagel — enjoy it.
Just adjust the rest of the day accordingly.

It’s not about good vs. bad.
It’s about intention.

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Need more Macro help? Message me today and get started with Online Macro Coaching!

02/17/2026

Yes — avocados are FULL of healthy fats. But here’s the macro reality:

🥑 ½ medium avocado =
• ~120 calories
• 11g fat
• 6g carbs
• 1–2g protein

🥑 1 whole avocado =
• ~240 calories
• 22g fat

Healthy? Absolutely.
Low-calorie? Not necessarily.

Fat isn’t bad. But it is calorie-dense (9 calories per gram vs. 4 for carbs & protein).

Macro takeaway 👇
You don’t need to eliminate avocado.
You just need to portion it intentionally based on your goals.

Awareness > restriction.

Save this for your next salad 🥗
And tell me — are you a “half avocado” person or a “use the whole thing” person? 👇

02/12/2026

Macros & the power of small wins 🎉 Most people quit because they’re waiting on the big win.

The scale drop.
The perfect week.
The “I finally feel confident” moment.

But progress actually comes from learning to celebrate the small wins:

✔️ You hit protein today
✔️ You stopped eating when you were satisfied
✔️ You made a better choice — not a perfect one
✔️ You got back on track instead of starting over

When you acknowledge small wins, a few things happen:
• Consistency feels doable
• Motivation stops depending on the scale
• Habits start to stick
• Confidence builds quietly

Macros aren’t just numbers.
They’re reps in showing up for yourself. 💪💃

Celebrate the small wins.
They’re the reason the big ones eventually happen.

💚 Tanya

02/11/2026

How to order at a restaurant (without overthinking it!) Eating out on Valentine’s Day 💘 doesn’t require a spreadsheet 📊 But a little pre-planning? That can be helpful.

Before you go:
• Take a quick look at the menu
• If you’re tracking macros, enter what you can ahead of time
• Decide on 1–2 options you’d genuinely enjoy

When you’re ordering:
• Prioritize protein first 🥩
• Add veggies or fiber where possible 🥦
• Choose carbs intentionally (not fearfully) 🍷
• Order the thing you’ll actually enjoy

You don’t need the perfect macro meal.
You need a reasonable choice you won’t resent.

Consistency > perfection
One meal does not define progress.
How you eat most days does.

Plan lightly. Order confidently. Enjoy the experience.
Then get right back to your routine. 💗

02/09/2026

This salad is legit when it comes to protein, fiber, and keeping inflammation low 🥗✨

What’s in it:
½ cup black beans (rinsed)
½ cup edamame
½ cup chickpeas (seasoned + air-fried for crunch 👌)

Optional add-ins:
Tomatoes, onion, cucumbers, and your favorite store-bought or homemade dressing.

Macros (approx.):
• Calories: 329
• Protein: 21g
• Carbs: 50g
• Fat: 5g

Why this is gold 👏
✔️ Supports perimenopause digestion
✔️ Helps stabilize blood sugar
✔️ Reduces cravings
✔️ Promotes regularity (without irritation)

Simple. Satisfying. Hormone-friendly.
Save this one for your next meal prep 💚

- - - - - // - - - - -

Looking for more ideas like this? Send me a DM and ask me about Online Macro Coaching!

02/05/2026

You don’t want to crash diet when you get back from vacay! You’ve already caused stress to the body, so the worst thing is to dive into a deep deficit creating more stress when your cortisol is already high.

Get into maintenance calories to get your body back to normal.

A few macro tips to help you ease back in:
🥗 Get back to your normal meals (no “detoxing” needed)
💧 Hydrate — traveling can dehydrate your body
🍗 Prioritize protein to feel satisfied and grounded
📊 Track again when it feels helpful, not obsessive

Most importantly? Your mindset matters more than your macros.

One trip didn’t undo your progress.
One meal didn’t change your body.
The goal isn’t to “make up for it” — it’s to get back to it.

Consistency beats perfection every time.
Welcome back. You’ve got this 💛

Need help getting back on track? Let’s do it together. DM me to learn more.

01/30/2026

If you’re struggling to hit your protein goals, start here:👇

✔️ Build meals around protein first
✔️ Keep quick options on hand (Greek yogurt, protein shakes, eggs)
✔️ Add protein to snacks—not just meals

Easy winter favorite:
🥣 Protein oatmeal
• Oats
• Scoop of protein powder
• Nut butter
• Frozen berries/banana
Warm, filling, and macro-friendly 🙌

Need help dialing this in without overthinking it?
📩 Send me a message—Macro coaching can help!

01/28/2026

Cold weather often makes us crave comfort food—and that’s not a bad thing. ❄️🤍
The key is choosing meals that are warming, nourishing, and supportive of your goals.

Winter is a great time to lean into foods like:
🥕 Roasted root veggies
🍠 Sweet potatoes
🥣 Hearty soups & stews with lean protein
🥬 Dark leafy greens for fiber, iron, and micronutrients

Comfort food doesn’t have to mean “off track.”
With a little intention, your favorite winter meals can be both satisfying and macro-friendly.

💬 What’s your go-to comfort food this time of year?

01/22/2026

You can track macros with an app…but you’ll be far more successful with a coach. 🏋️🎉💪

Apps track numbers.
Coaches change behavior.

Here’s why coaching works better than doing it alone:

• Personalized adjustments
An app doesn’t know when your workouts increase, stress is high, or sleep is low.
A coach does—and adjusts your macros accordingly.

• Accountability without guilt
Logging is easy to ignore.
Checking in with a real human keeps you consistent without shame.

• Context over perfection
Life happens. Vacations, busy weeks, celebrations.
A coach helps you navigate real life instead of quitting when things aren’t perfect.

• Education, not just data
Macros aren’t the goal—understanding food is.
A coach teaches you why things work so you don’t stay dependent on tracking forever.

• Support when motivation dips
Apps don’t encourage you on hard days.
Coaches do.

Weight loss isn’t about more willpower.
It’s about better guidance, support, and strategy.

👉That’s the difference between logging food…
and actually seeing results.

DM me today if you’re ready to see results.

01/21/2026

If you’re taking a winter trip to someplace warm… ☀️✈️ your fitness goals don’t need to stay home.

Vacation nutrition isn’t about “being perfect” or tracking every bite. It’s about intention, not restriction.

Here’s the mindset to take with you:

• You don’t need to “earn” your food
Movement on vacation should feel good — walks on the beach, swims, exploring — not punishment.

• One week won’t undo months of consistency
Progress is built over time, not lost in a few meals out.

• Protein, hydration, and awareness go a long way
Anchor meals with protein, drink water, and enjoy the rest without guilt.

• The real win is how you return
Getting back to routine matters more than what you ate on vacation.

This is how sustainable results are built —
in real life, on real vacations. ☀️😎

➡️ If you have questions or need a coach to help, DM me and I am here for you!

01/19/2026

Don’t want to track macros in an app? Use your hand 👋 No phone. No calculator. No stress.

Your hand is one of the easiest tools to estimate balanced meals—anywhere, anytime.

Here’s the hand method:

🥩 Protein = Palm
One palm-sized portion per meal
(Chicken, fish, eggs, tofu, Greek yogurt)

🥦 Veggies = Fist
At least one fist per meal
(More is always welcome!)

🍚 Carbs = Cupped Hand
One cupped hand per meal
(Rice, potatoes, fruit, pasta, grains)

🥑 Fats = Thumb
One thumb-sized portion
(Avocado, oils, nuts, seeds)

✨ Adjust portions based on your goals, activity level, and hunger cues. This method builds awareness, flexibility, and consistency—without tracking every bite.

➡️ Want help applying this to your lifestyle and goals? Send me a DM—I’ve got you!🤍

Real life nutrition. Sustainable results.

Address

2017 Forest Ridge Lane
Buffalo, MN
55313

Opening Hours

Monday	5am - 7pm
Tuesday	5am - 7pm
Wednesday	5am - 7pm
Thursday	5am - 7pm
Friday	5am - 10pm
Saturday	8am - 11am
Sunday	6am - 9pm

Telephone

+16122262165

Website

http://Www.studioalive1.com/

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