MBS personal trainer Candice: "As all of my clients know, squats are one of the most important exercises to do and learn. We all have limited time in the gym, so make your exercises count! Even though you are working primarily on your leg muscles, squats also promote toning around your entire body.
Why do I love them? A more toned and lifted bum! If you want a rear to be proud of then squat, squat, squat!
Need an easy tip to make sure you're squatting in proper form? Keep your toes up in your shoes. This will ensure your body stays properly balanced and you'll feel yourself working harder from the back of your legs which prevents stress on your knee joint!"
Solo Yoga Instruction
60 Minutes $80
45 Minutes $60
30 Minutes $40
Duo & Triplet Instruction
60 Minutes $50
45 Minutes $40
30 Minutes $30
*Group Classes are available solely at the MBS Fitness King William Location
As a kid, I was active and fit – I played sports and enjoyed being outdoors and playing outside. As I got older though, I became more interested in videos and video games, and less interested in going outside. Eventually my schoolwork became overwhelming, with long hours of sitting, studying, and practicing for my recitals. I gained weight, and became depressed due to my physique and the stress that school and work put on me. I got up to 220 lbs., possibly more, since after a certain point I just stopped weighing myself. I was disgusted by my weight, and felt that there was no hope for me - and I was just too far-gone.
But eventually, I found my motivation. I wanted to join the Air Force, but would have to lose a significant amount of weight to do so. According to their standards, I wasn’t supposed to weigh more than 175 lbs, meaning I had to lose at least 50 pounds just to qualify.
It was hard to get started, since I was afraid to go to the gym and afraid of being made fun of. So I made my backyard and neighborhood my own personal gym. I started a walk/run program, eventually building up to a steady 20 minute jog. After that I started to work on speed and distance, and then added in push-ups and sit-up as well - barely able to eek out 10 in the beginning. Eventually I tried pull ups; I couldn’t do one by myself, but with the help of a chair I could do about three.
Day after day, and rep after rep, I started to improve, and I remember stepping on the scale for the first time in a while and seeing it hit 210 - it was the first time I was under 220 in a long time, and I was excited about that.
I continued working at it and started feeling better and more confident which helped me in my work and school. I felt I had a goal and a purpose to exercise, and eventually I got up the courage to actually go to a gym. I was nervous, and scared of embarrassing myself, but felt like it was something I needed to do.
To my surprise, I received support from several of the other people there - people I had never met were friendly and helpful with workout advice. And then someone told me something I'll never forget: “Everyone starts somewhere. Everyone has a journey and a challenge to overcome. Some are just further in their journey than others. You are in here for a reason. Don’t forget that.”
After a year I made it down to 165 and made it into the Air Force Reserve Officer Training Corps, and later became a Pilot in the US Air Force. I continued my workout routine and got up to 175 lbs. of muscle - benching 255 lbs. for reps and being able to run a mile and a half in less than 10 minutes.
From that experience, I am still constantly trying to improve myself and help others do the same. Fitness is by nature a community builder. No one should be scared of fitness or scared of going to the gym. Everyone starts somewhere. How far you get on your journey depends on you and the work you put in. Don’t let anyone else take you down and away from that. Just take it one step at a time, one rep at a time, one exercise at a time. Anyone can reach their goals no matter how far out of reach it may seem. I am living proof of that.
Cameron's full line up of classes with start later this month but in the meantime we invite you to try his FREE Free Boot Camp offerings that started earlier this week:
Wed June 1st at 6pm: Conquer the Bar
Wed June 1st at 7pm: Team Calisthenics
Thurs June 2nd at 6am: Quadric Agility
Fri June 3rd at 6pm: Team Calisthenics
Mon June 6th at 6pm: Conquer the Bar
Tues June 7th at 6am: Quadric Agility
When it comes to workout programs, there is usually one aspect that is overlooked. We aren’t talking about your exercise or your diet – we are talking about sleep! Sleep is a crucial part of your workout pattern. That’s right, lack of sleep can have an impact on your performance during your workouts and weight loss.
For men, a way that sleep impacts your results at the gym is the hormone release that happens. All throughout the day your body releases a growth hormone, this hormone correlates with your muscles. For women, this hormone is released in several bursts throughout the day, but for men, this hormone is released at its largest burst when sleeping.
Whenever we are trying to diet, we sometimes feel ourselves craving food, maybe sometimes more than usual. Did you ever think that the lack of rest can be causing you to crave food? Hunger is made up of two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells. Whenever you don’t produce enough leptin, your stomach feels empty. The more ghrelin you produce, the more you control your hunger while reducing the amount of calories you burn and increasing the fat you store. The point is that you have to control these two hormones to lose weight. According to research from the Journal of Clinical Endocrinoloy and Metabolism, sleeping less than six hours triggers the area of your brain that increases your need for food while also decreasing the amount of leptin and increasing ghrelin. Lack of sleep also causes you to crave the wrong foods. When you don’t get enough sleep, you impact the activity of your frontal lobe, which controls complex decision-making.
Be sure to prioritize and don’t think that sleep isn’t a big deal, because it is. Now, go crawl into bed and catch some ZZZs!
Did you know that you don't have to be a member to train with our Personal Trainers? In fact, you can schedule a session with any trainer at any time via our website.
Work out on your own terms!
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!
3 month new member Summer membership (must end no later than 9/15/16)
Two personal training sessions.
MBS Fitness in Alamo Heights, 5025 Broadway, San Antonio TX 78209
-Fun and safe for all ages and ability levels.
-Its focus is teaching fundamentals to assure good form, safety, best results, injury prevention, and good habits for a lifetime of fitness success.
-Close attention will be paid to form and mechanics all in a fun and educational environment! (max. 12 kids/class)
- Sport and athlete specific class to improve performance for any age or sport.
- Group classes will be small for sport focus and groups must be of similar age and sport performance.
- Programming to become stronger, faster, more explosive, more agile, more powerful, more balanced, and more flexible.
- Learn to eat better to get more out of your performance and recovery.
- Classes to be held by appointment at MBS Fitness Alamo Heights or Crossfit Mind Body Soul (max 2-8 kids/class)
- Athletes of all ages, levels, and sport will benefit from this class. Fast or slow, speed can be developed.
- Speed is the most dangerous weapon in any sport and can make any athlete in any position a stronger and more forceful player.
- Focus on sprint speed, top-end speed, mechanics, and efficiency.
- Programming built to ensure you become a faster athlete in any sport from warmup to mechanics to recovery.
- Class to be held at Alamo Heights Junior School Field (Up to 12 kids/class)
3 classes per week $70
flexible drop in rate $25/class
Do you fall asleep or wake up thinking about food? I know I do. But is that because we're food obsessed? Health conscious? Or both? (And yes, that's a thing.)
As someone who has been on both ends of the extreme (and you can read more about that here), it's a question that's been rattling around in my brain lately. When I was closing in on 300 pounds, all I thought about was the next Snickers bar, the next order of super nachos, or the next piece of cake. As a 160 pound marathoner, all I thought about was avoiding butter, not eating anything fatty, and how to get through the next family dinner without ordering any 'tainted' food, while gulping down endless glasses of water.
Neither of those options were ideal. They weren't healthy or optimal. But above all, they didn't make me happy.
The result of constantly overeating was being obese and overweight, and carrying around all that extra fat did not make me happy. On the other side of the equation, following such a restrictive diet kept me lean, but obsessing over every meal and morsel crushed my ability to completely engage in normal, everyday interactions, and that didn't make me happy either.
For a while, I bounced between the two extremes until I finally found something that works for me. Something simple and easy that helps keep me focused on the big picture and my long term goals. Something that's eradicated my food anxiety and brought me a lot more peace.
Simply put: I choose food that makes me happy and healthy.
And as easy as that sounds, it's been incredibly liberating in practice and something I don't think I've ever done before - as I was either too caught up in nutritional minutiae, or instant gratification.
But eating for happiness and long term health? Well, that's different. It opens the door to everything, and closes the door on nothing. And since I plan to pretty much live forever and be around for a very, very long time, it puts in perspective just how important those M&Ms are at any given moment.
It reminds me that I genuinely like to cook and eat real, organic, whole foods, as doing so makes me feel good and energized and connected to the world in a way that constantly consuming processed food does not.
So there it is: Happiness as a guiding principle to food choice. Happiness as the latest food trend, the newest food rule, the panacea for the masses.
I think I can live with that.
by: Tom Trevino
Tom Trevino is s personal trainer and wellness coach based out of San Antonio. He holds a B.A. from the University of Texas at San Antonio, multiple certifications from the Cooper Institute in Dallas, and is currently pursuing his Precision Nutrition Level 1 certification. He can be found at our Alamo Heights location, or aimlessly wandering the aisles of Central Market.
While it may be best to add new movements and new activities to your program, you can also get some benefit by simply altering your set and rep scheme. Next time you're in (and after going through a thorough warmup) try a 5 x 5 routine, which should result in far greater loads than your accustomed to for your 10 rep sets. This simple adjustment will definitely make your next workout a bit more challenging, and hopefully spark your enthusiasm for other tweaks to your program.