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Studio Alive

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

12/17/2025

Macros… everyone’s talking about them—but what do YOU actually want to know?

Is it:
• “How many macros should I be eating?”
• “Do I have to track forever?”
• “Can I still eat out?”
• “Why am I working out but not seeing results?”
• “Are carbs really the problem?”

No judgment. No “dumb” questions.
Macro coaching is about understanding your body, not following trends.

👇 Drop your macro questions in the comments or send me a DM.

✨ Macro Coaching at Studio Alive
Because clarity > confusion this New Year.

12/15/2025

New year, smarter approach 🎯New Year’s resolutions don’t fail because you lack willpower…

They fail because you were never given a plan that fits your life.

✨ Macro Coaching with me will help you:
• Fuel your body instead of restricting it
• Build habits you can actually maintain
• Understand food (no more guessing or guilt)
• Stay consistent with real accountability

This New Year, stop starting over.
Start with support, strategy, and sustainability.

📩 DM me “MACROS” to learn more or grab your spot!

12/11/2025

2026 is YOUR year — not because the calendar will change, but because you’re finally ready to make choices that actually support the life you want.

If you’re craving structure, confidence, consistency, and a coach who won’t let you quit on yourself…my Macro Coaching is exactly where you need to be.

Inside my program, you’ll get:
✨ A personalized macro breakdown based on YOUR body, goals, and routine
✨ Weekly check-ins to keep you accountable (and encouraged!)
✨ Mindset coaching to help you ditch all-or-nothing thinking
✨ Sustainable habits that actually fit your lifestyle
✨ A judgment-free coach who genuinely cares about your progress

No restriction. No food guilt. No “start over Monday.”
Just education, support, and a plan that makes sense for you.

If you’ve been telling yourself you’ll “get serious in the New Year,” this is your sign:
You don’t have to do it alone — and you don’t have to guess anymore.

Let’s make this YOUR year of feeling strong, clear, and confident.
DM me to grab a spot. 💪✨

12/09/2025

Your food shouldn’t stress you out. That’s what group texts are for. 😜

If you’re tired of guessing your way through nutrition… this is your sign. I’m officially taking new Macro Coaching clients, and I’m ready to help your body transform!

Let’s start 2026 feeling steady and supported. 💪
No fads. No “quick fixes.”
Just real, customized macro guidance designed to help you feel stronger, more confident, and finally in control of your nutrition.

If you’re craving more clarity around what your body needs…I’m your girl.

📩 DM me to learn more.

12/04/2025

Let’s be honest — counting macros sounds simple… until you’re actually doing it. Most people don’t struggle with the math. They struggle with the consistency, the overwhelm, and knowing what adjustments to make when progress slows.

Doing it on your own:
❗ Google gives you 25 different answers
❗ You’re guessing your numbers
❗ You don’t know how to adjust macros when the scale stalls
❗ You’re either under-eating or over-restricting
❗ Every weekend feels like you’re “starting over”
❗ You’re tracking… but not actually seeing results
❗ And worst of all — you’re doing it alone, with no accountability

With a Macro Coach by your side:
✔️ Your numbers are CUSTOM to you, not a random calculator
✔️ You get clarity, not confusion
✔️ Someone checks in, keeps you accountable & helps you course-correct
✔️ You learn how to eat for your goals and your lifestyle
✔️ You stop stressing over food and start building habits that actually stick
✔️ Your plan adjusts with your progress — no more guessing
✔️ You finally see results you can maintain

A macro coach doesn’t just give you numbers —
they give you support, strategy, and a plan built for REAL life.

💛 Ready to stop guessing and start seeing real results?
📩 DM me today to book your first macro coaching session — let’s build a plan that actually works for YOU.

12/02/2025

🥗 1. Greek Chicken Power Bowls (~45–55g protein)
Ingredients:
6 oz. Grilled or baked chicken breast
Cooked quinoa or rice
Cherry tomatoes, cucumbers, red onion
Feta cheese
Greek yogurt–based tzatziki
Macros Tip: Add extra chicken or an extra scoop of quinoa to match your targets.

🍲 2. Turkey Taco Bowls (~35–45g protein)
Ingredients:
5-6 oz Lean ground turkey (roughly 1 heaping cup) cooked with taco seasoning
Black beans or pinto beans
Corn + peppers
Shredded lettuce
Salsa + plain Greek yogurt instead of sour cream
Meal Prep Hack: Keep lettuce separate so it stays crisp.

🥦 3. Salmon, Veggies & Rice (~35–40g protein)
Ingredients:
5-6 oz. Baked salmon fillet
Steamed broccoli or asparagus
Jasmine or brown rice
Lemon + garlic herb seasoning
Macros Tip: Pair with ½ cup edamame for even more protein. 👉🏼Salmon is slightly lower in protein per ounce than chicken, but higher in healthy fats.

🍗 4. Chicken Stir Fry (~45+g protein)
Ingredients:
6 oz. Diced chicken breast
Stir-fry veggie mix (peppers, carrots, snap peas)
Low-sodium soy sauce, garlic, ginger
Served over rice or cauliflower rice
Easy Prep: Make one big pan and split into 3–4 portions

🥣 5. Cottage Cheese “Protein Pasta” (~40g protein)
Ingredients:
1 cup Protein pasta (like Banza or Barilla Protein+)
1/2 cup Cottage cheese blended into a creamy sauce
Spinach + cherry tomatoes
3 oz Grilled chicken or ground turkey
Surprisingly delicious and super macro-friendly.

🥙 6. High-Protein Chicken Salad (~35–45g protein)
Ingredients:
5-6 oz. Rotisserie chicken (white meat)
1/2 cup Plain Greek yogurt instead of mayo
Celery, grapes or apples, almonds
Serve with: rice cakes, greens, or whole-grain wrap
Great cold lunch option.

🍤 7. Shrimp Harvest Bowl (~35–45g protein)
Ingredients:
6 oz Sautéed shrimp
Roasted sweet potatoes
Kale or mixed greens
Avocado + pumpkin seeds
Light vinaigrette

Meal prep doesn’t have to be complicated — just protein-forward, simple ingredients that help you hit your macros without stress. Your lunches should work for you, not against you. 💪✨

12/01/2025

🎉 Huge Congratulations to Our 10-Year Fitness Challenge Winners! 🎉

We wrapped up our anniversary challenge with some seriously inspiring transformations, consistent effort, and unwavering dedication. We’re so proud of every single participant — you showed up, crushed goals, and built momentum that will carry you far beyond these 10 weeks. 💪✨

🥇 1st Place – $300: Carrie Jacobsen
🥈 2nd Place – $150: Jill Hendle
🥉 3rd Place – $50: Kristen Danielson

And shoutout to all our weekly prize winners who kept the energy high and the accountability strong throughout the challenge! You all made this milestone year extra special. 💛

As we roll into the holidays, it feels so good to walk in with confidence, healthy habits, and a fresh start already underway.

Don’t wait till January to take care of you — the best time to start was 10 years ago, the second-best time is right now. 😉

✨ If you want to feel great BEFORE January 1st, reach out to me today and let’s make it happen!

11/27/2025

Wishing you a warm and joyful Thanksgiving!
I’m so grateful for every one of you who walks through my doors and brings energy to Studio Alive. Enjoy the day, the food, and the people you love.

Happy Thanksgiving! 🧡
Tanya (and Eddie)

11/26/2025

Everyone stresses about Thanksgiving Day… but here’s the truth: 👉🏼It’s the days AFTER that tend to derail your progress.

Leftovers can either keep you in a groove — or keep you in a carb coma until Monday. Here’s how to handle them like a macro pro:

1️⃣ Prioritize Protein
Most Thanksgiving leftovers are carb + fat heavy.
So build your meals like this:
• Start with turkey or ham
• Add a veggie (green beans, salad, roasted veggies)
• Then add your favorite carb sides
This keeps you full and helps you avoid the “snack all day” trap.

2️⃣ Freeze the Extras
If you know a certain dish is a trigger food, portion it out + freeze it.
Future you will thank you.
Out of sight = out of mind = back on track sooner.

3️⃣ Turn Leftovers Into Balanced Meals
Instead of grazing all weekend, repurpose your leftovers into actual meals:
• Turkey veggie soup
• Leftover turkey wraps
• Stuffing + eggs breakfast bake
• Turkey + roasted veggie bowls
One plate. One meal. No all-day nibbling.

4️⃣ Avoid the Long Weekend Spiral
You don’t need to “start over Monday.”
You just need ONE balanced meal or one walk to shift you back into routine.
Momentum comes from small choices.

5️⃣ Hydrate + Move Daily
Holiday foods = higher sodium.
Leftovers = even more.
Drink water. Get outside for a walk.
You’ll feel better immediately — mentally and physically.

6️⃣ Return to Your Normal Routine ASAP
No food guilt.
No compensation.
Just back to your habits: protein at meals, fiber, water, planned movement.

✨ Thanksgiving doesn’t derail people — the leftover decisions do. Handle those with intention and you’ll stay right on track while still enjoying ALL the good stuff.

11/25/2025

If you decide not to track on Thanksgiving, that’s okay.

You’re not “falling off.”
You’re not “ruining your progress.”
You’re being human.

Focus on:
🥩 Protein
💧 Water
🚶‍♀️ Movement
🧘 Stress management
Then pick your tracking back up on Friday.

This is what real flexibility looks like.

11/24/2025

Friendly reminder before the mashed potatoes + pumpkin pie hit the table… one day will NOT undo the work you’ve put in.

Your progress comes from the habits you build daily, not from a single holiday meal. Enjoy time with your family this Thanksgiving. Enjoy the food. Give yourself grace. Then get right back to your routine the next day.

✨ Consistency beats perfection—always.

11/20/2025

🖤🖤🖤

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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