Our own MBS trainers were asked: What is the one healthy habit your do every day?
Our own MBS trainers were asked: What is the one healthy habit your do every day?
Kimberly Aubuchon: I get up and start drinkin'! First thing I do when I get up in the morning is drink a large glass of cold water. It fires up my metabolism, keeps me hydrated, flushes out them toxins, gives my brain some wake-up fuel, and even helps me eat less in the morning. Nothing tastes better than a cold refreshing drink of water - especially on these hot and humid days - I feel focused and my entire body feels ready to start the day. After that, I try to consume 70+ ounces throughout the rest of the day. Water does a body good!
Josh Levine, MBS Owner and Founder: Each day I do five Sun Salutation A's and five Sun Salutation B's. This keeps my body toned when I'm not able to add other components to my regimen. Also, it only takes 15 minutes so it allows me the opportunity to do some focused breathing when I don't have time to get in my meditation practice. Strength, flexibility, and mindfulness are all incorporated in this one block of time.
Claudia Ramirez: The one health habit that I practice every day is eating breakfast. I believe starting the day with a good hearty breakfast helps get me on the right path for the day. It boosts my metabolism and provides the steady energy that I need to train clients and fuel my own workouts.
Tatum Rebelle: My health habit is that I do something for my health and fitness every single day. Some days I have the time, energy and motivation to get to the gym and do a tough workout, but more often I walk on my home treadmill while I work, or play with the dogs, or do a few minutes of squats or pushups. On days when I don't work out my 'something' becomes making a large salad for dinner or drinking an extra tall glass of water. The consistent small healthy habits are enough for me to maintain a healthy and fit lifestyle.
Tom Trevino: There are a couple of healthy habits I try to do every day, but the one thing I don't miss is my daily walk - it is my personal time, my relaxation, my meditation, and my chance to get outside and connect just a bit with nature. The health benefits from a simple 30 minute walk are tremendous, so regardless of weather, or how busy I am, I make sure to do it every day as a personal ritual. Few things go perfect on a daily basis, but keeping up this positive health habit makes me feel like at least I've done one thing right, even on the worst days.
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.
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!
I ran a 5K on Sunday, it was all hills. The race was put on by Mind Body Soul Fitness; check out the flyer for the race below.
For me it was a rude awakening for sure. The night before the race my body felt achy, I knew I was catching a cold. I went to bed early and hoped I would feel better by the morning so I could run. Instead I woke up feeling yucky. My throat hurt and I didn’t want to get up. I dragged myself out of bed and somehow got dressed, ate a banana, drank some water and got into my car. When I got to the race it was drizzling and overcast, not the kind of weather I would ever want to run in, but I made a commitment to run.
I watched a fit couple get out of their car, they immediately started running. They were dressed like runners and were very bouncy and chipper. A little too perky if you ask me. I was grumpy. I wanted to climb back into my warm bed, pull the covers over my head and wait for my husband to make pancakes. I reluctantly got out of my car, walked over to the registration table and picked up my race chip. I wasn’t that exited to pick it up, I didn’t want anyone to know my time. I tied it on my running shoes and headed to the starting line.
I quickly switched to walking when I got to the infamous big hill. There I am in front of that runner who is about to lap me.
The course was a mile loop that had a huge hill that you had to run up three times. It was killer. I looked around as I walked and everyone and I mean everyone was in fantastic shape. You could tell these people ran all the time and couldn’t wait to tackle the big hill three times. Me I just wanted to get through it, preferably without passing out. I have never ran a race before where everyone was so fit and muscular; it was like I wasn’t in San Antonio. I don’t know what they do over at MBS Fitness, but clearly it works. I decided I needed to change my attitude, so I forced myself out of my grumpy mood. Instead of being intimidated by all of the athletic people I was surrounded by, I looked to them for inspiration.
I thought about Michael Jordan and how he often played his best games when he was sick, I stuck it out and kept going. There was no other choice; I knew I had to finish. Although my body wasn’t at its best my mind took control and I pushed forward. It’s always amazing to me what the human body is capable of doing once our mind and body work together. I didn’t exactly Michael Jordan it, but I got the job done. I was proud of myself for finishing the race and turning my mood around.
Running/walking this race was a great push that I really needed. I was becoming bored with my workout routine, it was getting to be too easy. I was ready for a challenge. The nice thing about signing up for a race is that you are committing yourself to doing it. You always have the option of walking but not finishing is really not an option. Being around athletic fit people who take care of their bodies just makes me want to take care of mine even more. I have always cared about what I put inside my body but I have been a little lax with my workout routine lately. Now I’m inspired to run more races.
There are two in particular that I am going to do. The Aveda Walk For Water on May 6th at The Pearl, which is raising money for clean water globally. I’m also excited about Free-da’s run for the arts. I saw a picture of the race shirts and they are so cool. Free-da’s run takes place on July 7th at the University of the Incarnate Word. The run goes along the River and through some back trails behind UIW, It will be beautiful. To read more about the organizer and artist Cecilia Iniguez check out her website. She is a very interesting and talented person.
Now I don’t recommend running when you are not feeling well, I walked most of the race and made sure I was very hydrated. Listen to your body and always take good care of it, it’s the only one you have. I hope you all have a fantastic day and that you will get outside and move your body today. Thank you very much Mind Body Soul Fitness for letting me use all of these pictures I really appreciate it. Be sure to check out their website and Viva Fiesta!
You can get a variety of great workouts at MBS Fitness, but that's only part of being healthy, which is why we're pleased to announce our expanding partnership with Zedric's gourmet to go meals. Zedric's offers a full range of healthy, chef prepared, prepackaged meals complete with nutritional information on the side of each microwave safe container. We've been selling their meals to go at out King William location for a while, and now offer
their unique cuisine to our clients and members at Alamo Heights. So, whether you need a quick, healthy breakfast, a fresh salad, or even a delicious, protein packed dinner, make sure to stop by MBS for some clean, healthy, fuel to go!