Online Personal Training helping adults lose 30-60+ lbs through our proven system of Fitness, Nutrition & Support! Feel great and confident in just 21 days!
Personal Training Facility specializing in helping deconditioned adults lose 30-60+ lbs through progressive Fitness Modules, Proper Nutrition and Unparalleled Support in person and online.
Operating as usual
😡 Tired of Meal Planning⁉️ Here's The Fix!
Following a meal plan gets boring really quick and I get it. It's a great tool to begin to understand how many grams of protein, carbohydrates and fats you're actually consuming by weighing and measuring everything. What happens when you go out to eat or don't have time to cook? Or maybe it's pizza night for the family... Or, as Texans, sometimes we have a particular craving that only Whataburger can fix! We want to empower you to eat the foods you love and still stay on track for your weight loss goals.
A few weeks ago in a previous email, we explained the importance of knowing your Basal Metabolic Rate (BMR). Then, how to set ratios of macronutrients to achieve your calories for the day.
The first goal should be to aim for your macronutrient targets daily. The second best option is to stay within your daily caloric allowance for the day and not go significantly under or over (+/- 40 cal). When you're ready to make substitutions, log it in the My Fitness Pal app first and see what portion sizes will keep you on track.
For the most part, 4 oz. of Steak will substitute for 4 oz. of Chicken Breast. Or, 1 Cup of Broccoli for 1 Cup of Green Beans (A protein for a protein, carb for carb).
What about a burger? Let's take a look; A 1/4 lb patty is 19g of protein and 15g of fat. A slice of cheese is 5g of protein and 7g of fat. The buns are 42g of carbs, 3g of fat and 8g of protein. You can try to align each macronutrient to your daily goals or, simply view it as 521 calories and attempt to stay within your daily caloric allowance (Based on your BMR).
This past weekend I slept in, did yard work and by the afternoon, had over 1,200 calories to consume before the day was over. A double cheeseburger fit perfectly to help me reach my calories for day!
Knowing your BMR and tracking what you consume will help you Eat What You Love and Still Achieve Success!
Join our private group for daily support & accountability here; www.facebook.com/groups/studioxcommunity
🚨 MEMBER SPOTLIGHT! 🚨 How would you feel after loosing 10 lbs in just one week? That’s exactly what Roxy accomplished last week at Studio X! Check out how she was able to do it and show her some Love in the comments. Get info to our Free Week Pass at www.studiox411.com
🏆 Congratulations Roxy! She lost -10.8 lbs last week and gained 2.6 lbs of Muscle 💣 and is our Week 1 Winner!!! Great work to Liz, Vaibhavi and everyone at www.studiox411.com giving it their all over the 30 Day Challenge. Show them some love in the comments! 👏🏽
🚨 MEMBER SPOTLIGHT! 🚨 Have you tried everything out there and still unable to lose weight? Well, Monica had too until she found Studio X! See her review below and show her some love in the comments. 🤗
Join us for a FREE WEEK at www.studiox411.com/free-7-day-access-pass and put our 45 Day Guarantee to the test! 💪🏽
Meal prepping is a huge factor in success of our members. We know how boring it can be eating the same old thing day in and out (Lame!). It became apparent that we could all benefit from more healthy options to choose from.
We spent several weeks at work, searching, compiling and calculating calories for 200+ recipes. The end product resulted in five unique recipe books, complete with a weekly planner, shopping lists and bar codes for easy logging in My Fitness Pal;
✅ High Protein (52 Recipes)
✅ Low Carb (40 Recipes)
✅ Vegetarian (58 Recipes)
✅ Vegan (40 Recipes)
✅ Variety (15 Recipes)
✅ All Five Books (205 Recipes)
Having a variety of options to choose from has helped our members stay the course and avoid the typical fast food options. Many are also raving about their favorites too! Vaibhavi loves the Baked Salmon with Zoodles & Quinoa illustrated above and Monica shared scrumptious photos of her Blueberry Protein Pancakes this weekend.
We want to help you succeed on your weight loss journey! Grab 15, 40 or all 205 Recipes and try them for yourself here; www.studiox411.com/recipe-books
🚨 MEMBER SPOTLIGHT with Brittany Mouttet Stephan! 🚨 She's a local Trendsetter who Empowers other women in our community and we couldn't be more proud she has chosen Studio X the past year! Hear about her experience with us in this quick testimonial. Visit www.studiox411.com for more info. 💪🏽
Just like in business, there are KPI’s for fitness. At Studio X, we help busy people identify simple action items to focus on to see the biggest impact towards their goal. If you’re ready to get started or breakthrough a plateau, let’s connect. The timing will never be perfect. Get moving now!
‼️#1 Way Busy People Are Losing Weight! (Free Download)‼️
Hey Peeps! This week we're showcasing how to Optimize Your Time with one of the most effective exercise modalities known as Tabata! Tabata falls under the umbrella of a High Intensity Interval Training (HIIT) and is perfect for the Busy Person who only has 20 minutes of time to spare.
Tabata is actually a workout I began incorporating three weeks ago and I'm on track to lose 20 lbs in a month! So yeah, this is serious talk for the busy person. 💪🏽
How is it so effective?
✅ Boosts Metabolism
✅ Is time-efficient
✅ Builds aerobic and anaerobic fitness levels
✅ Increases lean muscle mass
✅ Raises your heart rate
✅ Creates Excess-Post Oxygen Consumption (EPOC or Afterburn)
Tabata follows a format of 20 seconds of all out effort followed by a short 10 second recovery period. Each exercise can be modified for a low impact option!
Ready to try it for yourself? Click here for our Tabata X 20 workout hosted in our Private Support Group; www.facebook.com/groups/studioxcommunity
There you'll find tips on health & fitness, daily accountability and tons of support from peers on the journey!
🚨MEMBER SPOTLIGHT🚨 Vaibhavi lost 6 lbs in 1 Week at Studio X! Help me congratulate her in the comments!🎉When I asked what she did to make such a huge difference last week, she stated "Finally keeping a food diary, following the meal plan properly and the change of workouts helped. I'm the lightest I've been in 4 years and it feels AMAZING!" Way to go V!
🎧 We're having way too much fun with the music! 🚨 Our Online Training comes with Member Access to the Studio X App where we push you workouts 6 days a week, track your results, meal plans, recipe books and more! Get INSTANT ACCESS for FREE at www.studiox411.com/free-7-day-access-pass
🚨FORM CHECK!🚨 Quick 1 Minute Tip to help keep your back safe while exercising! Join our Private Facebook Group for daily accountability and support; www.facebook.com/groups/studioxcommunity/
‼️MEMBER SPOTLIGHT‼️ Monica lost 5 lbs in 1 Week at Studio X! Show her some ❤️ in the comments! When asked what she loved most about our program, Monica stated "The nutrition knowledge (OMG I needed that), the tough workouts that I would NEVER EVER do on my own, and the motivation from everyone else in the group! It’s so easy to quit when I’m tired and working out alone but with this group, I can’t and I won’t!" Way to Monica!
‼️ STUDIO X RECIPE BOOKS - NOW AVAILABLE! ‼️
We're excited to launch 5 Unique Recipe Books to help you discover a variety of healthy meals to keep you on track! Here's a free recipe from the High Protein Recipe Book. Get instant access at https://www.studiox411.com/recipe-books/
Each book includes a weekly meal planner, grocery list, ingredient list and how to make instructions along with a My Fitness Pal barcode for easy tracking!
Share with a friend and tag us in your pics!
🚨 MEMBER SPOTLIGHT! 🚨 Gloria lost 4.2 lbs in 1 Week with us at Studio X! Show her some ❤️ in the comments. When I asked her what has helped her the most, she said the Strong focus on tracking her food that our program requires. It's also her first time working with an Online Personal Trainer and she loves that she can do the exercises from home. Way to go, Gloria! 💪🏽
🚨 HOW JON LOST 14 LBS IN TWO WEEKS! 🚨
Hey Peeps, quick tip on how to eat the foods you love and still experience rapid weight loss results!
Know your Basal Metabolic Rate! Your Basal Metabolic Rate (BMR) is based on your weight, height and age and will establish your caloric needs.
To lose weight, we must create a deficit of calories from the BMR by either reducing the calories consumed or by increasing the calories you burn through daily activity and exercise.
We get asked all the time "Can I still drink alcohol and be successful on your program" or, "Do I have to give up Pizza Night with the family?" The truth is, you can still enjoy the foods you love and experience rapid results by fully understanding your body's caloric needs.
Jon lost 14 lbs over the past two weeks and we want to share with you EXACTLY how our members are doing this. This is VALUABLE information that we've acquired over the past 10 years from working with hundreds of members.
This Saturday, Studio X is hosting a FREE Online Q&A Session to help you understand your Basal Metabolic Rate and show you how to program your weekly exercise for rapid results.
The online event is free! https://www.studiox411.com/online-event/
🚨 What A Difference Losing 16 Lbs Can Make! 🚨
That’s exactly what Vaibhavi has accomplished along with dropping from a size 14 to an 8!!! 🙌🏽
“I am loving this change! I feel stronger and more confident than ever before and in the process of this transformation, I have picked up some healthy habits like running and working out for atleast 30 minutes in some form everyday. I want to lose 15 lbs more and I feel confident that I can get there in due time!” Proud of ya V! 💪🏽 👊🏽
Get started with a FREE WEEK at www.studiox411.com
We specialize in helping Busy Adults lose 30-60 lbs. with our proven system of Fitness, Nutrition & Suppport. Become a member RISK FREE with our 45 Day Money Back Guarantee! 👊🏽🏋️🏃🏽♀️ www.studiox411.com
Put on the Quarantine 15? We can help you achieve life changing results from the comfort of your own home! Stay safe during this pandemic and join our Live Online sessions Monday, Wednesday and Friday at 5:00 AM or 6:00 PM. Comment or DM for details. www.studiox411.com
studiox411.com Reveal a New You in 90 Days!
Get more info at www.studiox411.com
🚨🚨 Kari Lost 40 lbs. Doing This! 👏🎉
Hey Peeps! We hope you and your family are staying safe during this pandemic.
Over the past eight years, we've helped hundreds of adults lose 30-60 lbs., just like Kari pictured above. We're excited about our new interactive platform that enables us to train clients online. Our members are loving the flexibility and safety of exercising from home (or anywhere) and the results are simply amazing!
If you've ever felt tired, depressed, stressed, had low self-esteem and you're looking for help, guidance and coaching to lose that weight for good, we'd love to work with you!
Our online training, nutritional coaching and daily accountability will deliver rapid weight loss while toning your entire body and achieving life changing results. More importantly, you'll feel healthier, happier and confident in all aspects of your life.
Interested? Grab a FREE 7-Day Pass here; www.studiox411.com/free-7-day-access-pass
We’re excited to now offer our members Driven Nutrition supplements! Superb quality at a reasonable price. Get FREE SHIPPING at
Studio X's cover photo
We have officially taken our small group personal training online! Message us for details on joining the challenge right from the comfort of your own home.
🚨 We’re launching a 60 Day Challenge! Contact us here or at www.studiox411.com for info. 💪🏽
studiox411.com Reveal a New You in 90 Days!
Combat the Holiday Weight Gain! Contact us to schedule a free session and take on our Challenge.
Congratulations to Marina on her Six Week Transformation! Join the fun at www.studiox411.com
Congratulations, Tiffany! We’ve hit the -30 lbs milestone in a just a few short weeks at Studio X! Join the fun at www.studiox411.com
Help us show Suraida some love on her Six Week transformation! Who else wants to lose 25 lbs in just six weeks? Join the fun at www.studiox411.com
Congratulations to Suraida for dropping 25.1 lbs and 5% body fat in just six weeks! Join the fun at www.studiox411.com
Check out Sylvia’s two month progress pic! Ready to lose weight and gain lean muscle? We can help. Schedule a free session at www.studiox411.com
Our 5:30 PM Group Personal Training session in action! We specialize in helping adults reach their weight loss goals. Contact us today to schedule a free session.
We’re excited to launch our Six Week Challenge! Sign up for a limited time and experience rapid results with us.
🚨 Don’t wait for the New Year to start! 🚨
Take action now to feel and look your best during the holidays. Your health matters to us!
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I'm a Certified Master Fitness Professional with over 20 years experience specializing in corrective exercise, exercise therapy, senior fitness, post-rehab, and medical exercise.
Welcome! I am Lauren Coleman, an ACE Certified Personal Trainer. Check out my services for customized Personal Training at YOUR convenience.
Womens Only! Individual and small group cross training for functional and total body workouts. 24/7 access
Aspirations will get you in the door and our inspiration will keep you here!
Zumba Gold Toning is a full-body workout specifically created for the active older adult, the beginner participant, and other special populations.
You don't have to be great to get started, but you have to get started to be great!
A personal fitness trainer with 15 years of boxing/10 years of strength&conditioning experience.With a affordable price to help everyone.
Online Personal Training
Serving the Corpus Christi area with a team of fitness professionals that specialize in building muscle, dropping body fat, and competition preparation.
Our knowledgeable, personal trainers work one on one with their clients to achieve a variety of fitness goals. ONE FIT GYM is well equipped with cardio machines, weights, and 3000 extra sq. ft. for Muay Thai and Kickboxing classes. Join our ONE FIT TEAM!