Summer - that time of year where we tend to wear a bit less clothing and even break out swimsuits - officially starts on Monday, June 20th, and if you've been blowing your diet or workout routine lately, there's only one thing you can do right about now:
Only kidding... But that feeling is pretty common. And we usually make it worse by following some extreme program in a futile effort to quickly right a wrong - even if that wrong has been months or years in the making.
Truth is, those extra pounds and that extra pudge didn't come from having an occasional donut. It came from consistently eating donuts (or following some other less than optimal behavior patterns) over a long period of time.
So, how do we break that cycle and improve how we look and feel? Easy. Go back to the basics. Make things simple. Put your time, effort and energy into these four key components of good health - those simple things we often overlook and discard but that give us the most overall benefit.
Hydrate - About 60 percent of our total bodyweight is comprised of water, and if you're dehydrated and not getting enough you will not feel or perform well, and neither will your body. Having your fluid balance off by just half a percent increases strain on the heart (since it decreases overall blood volume). Add in the blazing heat and humidity that comes with just living in south Texas, and you can see how easy it is to be behind the curve before you even get started. Active or not, get your fluid balance in check, and you'll feel and perform better almost immediately.
Sleep - Want to age quickly? Make your hormone levels go crazy? Maintain belly fat, increase cravings for junk food and even perform worse on cognitive tasks? Great! All you have to do is be really bad at sleeping. But don't just take my word for it, click here and here to read all about it. Of course, you could always just make an effort to improve sleep patterns, which will make you look, feel and perform better, along with decreasing your risks of several health maladies, but who the heck wants that?
Eat Food - Actual food, that is. And a good variety of it to shore up any nutrient deficiencies. You're looking for mostly plant based items, lean proteins and healthy fats - namely things that exist in nature as is, as opposed to overly processed or packaged items, or things created in a lab of factory. Actual foods contain a host of nutrients vital to good health, and most are calorically light, meaning you can eat a fair volume of a given item without having to worry so much about the caloric load. If you can't name five fruits or vegetables you've eaten today, then this is an area you can definitely improve on.
Walk - If you've been sedentary, or are looking to add more activity and movement into your routine, you don't have to hit a spin class, Crossfit session, or even step foot in a gym. Keep it simple by going for a daily walk. Doing so will decrease your risk of cardiovascular disease, certain cancers, and diabetes. You'll burn a few extra calories in the process, and acquire a new habit that you can actually maintain for a lifetime. Want about one hundred more reasons to add a daily walk to your schedule? Just go here and watch this.
By concentrating on these primary elements, you dramatically improve baseline health markers, incorporate positive behavior patterns, and lay a solid foundation for future body composition or fitness goals. It may not give you the beach body you want right now, but it will certainly provide a solid foundation for one in the future. And that's not a bad way to start the summer!
There was absolutely nothing that could have prepared me for the act of giving birth to my daughter. Regardless of the time spent constantly reading information about pregnancy, continuing my exercise through dancing, attending baby showers, and surrounding myself with the love of my dear friends, I still found myself in a completely unknown and vulnerable situation. Any story I had heard, especially of the glowing mother archetype who has an almost painless delivery, was unimaginable. After 13 hours of labor I was so exhausted I had to ask the nurse to take my daughter out of my limp useless arms for fear dropping her. I knew that I was on a new plane of existence–one which I could not control. Being a dancer I was spoiled, able to command my body to do whatever I wanted to do, either immediately or after continual practice. After I had my child, this was not the case.
Things that had been so easy were suddenly difficult and came with extreme back pain. There were the obvious physical changes, too: weight fluctuations, stretch marks, breast milk flowing when it wanted to and not when I wanted it to–always new reminders that I was not in control. I was constantly comparing myself to my pre-pregnancy body, trying to “get back” to where I was before giving birth. This manner of thinking, the place of intention that I was coming from, was harmful and self-defeating. As dance and movement theorist Sondra Horton Fraleigh says, “My body is made other to me when I take account of its appearance to others. Thus I may become other to myself; my body may become set over against me or seem other to me.” I was at war with myself, my mind against my body.
At my first postpartum checkup, I complained of extreme lower back pain and was told something to the effect of, “You had a natural and long delivery … of course your back hurts.” I knew something was wrong but I disregarded it based on what I was being told at the time. For the next couple of years pain became normal. My lower back hurt when I sat, when I danced, or if I simply stood longer than 30 minutes. I was an MFA student in dance and choreography, teaching three course loads at the University of Iowa, so I had to be active about my healing or I would have to reconsider my graduation plan.
The pain finally became so severe I went to see a chiropractor. During the first session he touched the tip of my tailbone and when he did, electric shocks of fire began charging through my veins. He believed that my tailbone had been broken during the delivery but ordered an X-ray so we could know for sure. We discovered that not only did I break my tailbone, but prior to the fracture, it had been pointing in the wrong direction. My tailbone was in my child’s way during her exit and it broke into three pieces to allow her to pass. The root of my pain was those three broken pieces fusing back together incorrectly. If I was to ever dance, or even sit, again without pain, I would have to find a restorative therapy or practice.
This is how my journey with Pilates began. Initially, I was intently focused on adjusting the alignment of my tailbone, but very rarely in my study was this focus brought up by my teacher. Pilates is not a target-area based exercise. As Joseph Pilates, the creator of the work, would say, “Every piece is for the whole body.” Any piece that I was working on was in fact working on the alignment of my tailbone. This whole-body approach that Pilates takes was a tremendous help to me physically. It completely took away my lower back pain and it also helped to liberate me from the self-defeating thoughts I was having about my body after the delivery of my daughter. So moved and impressed with the gifts that Pilates gave me, I decided to intensify my study. I’m now in my tenth year of teaching it.
It is a choice to identify yourself by what you can do rather than by what you cannot do. I can choose to be what Fraleigh calls a “lived body.” As she so perfectly writes in what has become an eternal proverb for me: “Still, my body is not determined by my limitations. Rather, I create my body through my choices and my actions, in this I also create myself. My entire lived experience determines my body; my choice to be athletic or sedentary, my habits of walking, talking, eating, and even dreaming, result in what I may call at any moment–for that time–my body. My body is mutable, changeable, living substance. It is continuous with my mind, which is no less subject to temporal change, mutability, growth and decay, and no less a product of my exercise of choice and free will.”
By: Britt Lorraine
Pilates movement and dance teacher Britt Lorraine can be reached at email@example.com.
Special thanks to all our sponsors, supporters, contributors, and volunteers for making this event possible.
Conquer The Bar: This class is open to all fitness levels and is completely focused around the pull-up bar using multiple variations of the pull-up. Other exercises include toe to bar, variations of toe to bar, back lever, and some slightly acrobatic type movements. These exercises will all be performed to max rep, aka failure. This class will improve strength, body movement, and in some cases functional flexibility. For this class, if you feel the need, bring work-out gloves as to not hurt the palms on your hand during this one-hour bar centered class.
Quadric Agility: This class is based around quadrupedal movements for all fitness levels. These movements promote flexibility, strength, and agility using all 4 limbs and your body weight, as well as plyometric movements. This will enhance proprioception as well as all around confidence in body movement.
First Class is FREE to San Antonio Residents
First Week Unlimited │ $20
Drop In │ $15
5 Pack │ $55
10 Pack │$85
Monthly Unlimited │ $99
MBS Fitness has always provided patrons a unique opportunity to get a little art appreciation in while working on their own form. Whether running on a treadmill, working with a Personal Trainer, lengthening and toning with a Pilates Instructor or matching breath with movement in our King William location Yoga Studio, fitness-lovers have enjoyed thought-provoking, startling, beautiful and sometimes even bizarre works of art to stimulate the mind while they're sculpting their bodies. Naturally this connection makes Contemporary Art Month an exciting time for MBS Fitness- and this year MBS is participating in a few ways.
We are excited to announce a major change in our approach to supporting artists and promoting art patronage among the fitness and wellness communities in San Antonio. Beginning this coming April, the MBS Yoga Studio will begin hosting regularly scheduled art openings offering another platform through which patrons may also both contribute and benefit from the arts community.
In order to accomplish this goal, MBS Fitness will host a multi-layered official CAM event during which we will sell the eclectic collection of superstar local artists currently adorning the walls. This bittersweet and not-to-be missed farewell unfolds in two parts. On the evening of Friday, March 24th at 6pm, Josh Levine- personal trainer, yoga instructor, adventurer and founder of MBS Fitness will lead an all-level yoga class focused on breath-work followed by a discussion of the collection. A little farewell party for the beloved gems follows and attendees will have the opportunity to snatch up a favorite piece or two before they're made available to the general public.
*100 calories in...*
San Antonio, let’s make this the year of movement! As the phrase says, “A new year, a new you.” Let us help you make this phrase become a reality. Many times we say that at the beginning of the year we are going to start eating healthier and become more active, but then we forget about it. Well this year, DON’T! Let this year be the year you don’t forget, let this year be the year you move. Move yourself to a better, healthier life.
We can help you move into the New Year and the years to come! Let us shape your Mind, Body and Soul (MBS).
Come relax your mind at our spa with a massage or a facial. Massages and facials relieve stress and cause you whole body to gently flow into relaxation.
Shape your body by trying out a fitness class such as Combat Kung Fu, Acroyoga, pilates or come tryout CrossFit at Mind Body Soul CrossFit. Trust us, after a few classes, you won’t want to look back. Exercising produces endorphins, causing your mind, body and soul to be happy! Also, start eating new and real foods, which you can get at our Uncommon Fare store.
Relax your soul with some heated vinyasa or moon salutation. Allow yourself to escape your thoughts for a while and surrender to the beauty and relaxation of yoga. Your soul will thank you, as well as your body and mind!
All of these classes and other aspects of MBS will be offered at the beginning of January and we even offer lunch yoga! Come on San Antonio, let's stop making excuses and let’s move!