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!"
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!
Adyn Pipoly was born and raised in San Antonio and grew up participating in everything from horseback riding and track and field to cheerleading. She began her yoga practice at the age of 17 and developed a strong following before leaving for college in England. Two years later she made the move to Denver where both her college education and yoga practice would flourish. After graduating from the University of Denver, she completed a 200-hour teacher training program and moved back home to San Antonio. Her classes are often sweaty and always inspirational, and she strives to make authentic and genuine connections with each and every one of her students.
Yoga came to Angela as an answer to many questions. It was a book that started it all: Una Fiesta para el Alma, by Zaira Leal. She started reading about yoga and practicing (or trying) its principles for a long time before starting the Asana (physical) practice.
The changes she has experienced since implementing a Yoga Asana practice on a regular basis are priceless. Not only in her body, but especially in her mind. She wants to share this with others. She is 30 and as little as a year ago couldn’t even imagine her body and mind would achieve the improvements she has. It is never late to start!
Clara is from Colorado Springs, Colorado and loves running, cycling, and teaching science. She began doing yoga in high school as a way to stretch after long cross-country practices and intense rock climbing workouts. Through yoga, she has found balance in her life both physically and mentally when she needed it the most. Clara has a CorePower Yoga Level One certification and is also certified in prenatal yoga. With her fun and sweaty style of Vinyasa, Clara strives to foster her love of yoga in all of her students!
Katie Goodman is dedicated to helping others become a better version of themselves. A former college soccer player at Mississippi State University, she majored in International Business and Spanish. Upon graduation she stayed active and worked for various Fortune 500 companies before discovering her true passion: yoga. She teaches power vinyasa, kids, and pre-natal classes as well as baby and me, gentle yoga, and sessions specifically for elderly populations. Her athletic background makes her an ideal instructor and teacher for Power Flow and Yoga for Athletes. Katie genuinely cares about her students and consider them her true friends.
Are you a Yoga-qualified instructor looking for a beautiful studio that focuses on small classes and individual lessons?
Call us at (210) 412-0398 today to see if the MBS team is right for you!
Kayleigh has been a movement instructor for over 5 years, combining her passions for musician wellness, natural movement, and corrective exercise. As a yoga instructor, she has studied with Jill Miller, Tari Prinster, David Vendetti, Trina Altman, and Sarah Court, as well as completed additional studies in biomechanics, children’s yoga, and anatomy. She is also an integrated Yoga Tune Up® instructor and MovNat® level 1 instructor. Her studies in pilates have been with Karen Sanzo, P.T., and Erin Burnham at Pilates Unlimited in Dallas, TX. She blends traditional yoga and pilates movements with contemporary knowledge of movement and biomechanics, to help clients move better and feel better. Kayleigh also maintains the blog, the Musicians’ Health Collective, which has an annual viewership of 50k readers, and has been a featured author on YogaDork, Elephant Journal, polyphonic.org, Musicovation, and other online and print publications. She is a member of the viola section of the San Antonio Symphony, and has performed and taught music internationally.
Kelli began her yoga journey 10 years ago, but it wasn’t until more recently, during her 200 hr Ashtanga Yoga Intensive Training, that is became much more than just a physical practice. Almost immediately, she felt a connection to Ashtanga that she hadn’t experienced with any other style. It was almost magnetic. She feels so lucky and grateful to be able to share her practice with like minded yogis and yoginis.
Mary Payne, originally from Lafayette, LA moved to San Antonio in 2014 to discover new possibilities in life. She started dancing at the age of two but lost the ballerina inside due to a struggle with a drug and alcohol addiction early in her teen years. She got sober at the age of 18, and to this day it is her greatest accomplishment. Wanting to move and feel her body again, she discovered yoga in 2008 and immediately fell in love with the quietness it brings to the mind. Mary holds a Bachelor’s degree in Environmental Renewable Resources from the University of Louisiana at Lafayette. She has a 200 HR. YT Certification from the Southtown Yoga Loft and is certified with X-pert pole fitness level I and II. She describes yoga as an art that has come to life and the masterpiece you create on your mat is something to take home and share in your everyday life.
Molly is a pastry chef turned yoga teacher who loves bringing, along with peace and healing, fun and light-heartedness to the practice. She is YA 200hr certified, trained in Ashtanga Vinyasa, and entering her third year of teaching. Born in Idaho and most recently moving to San Antonio from the Washington D.C. metro area, she loves the unity that is nurtured in the yoga community. She tries to share the joy and challenge that originally drew her to yoga more than five years ago with her current students at the same time focusing on breath, asana, and the traditional sequence. When she isn’t playing on the mat, Molly writes freelance articles and clean-eating recipes, and spends time outdoors and eating delicious food with her family of fellow yogi husband, daughter and son.
Taylor Alicia is an artist and yoga instructor from the Desert Valley of Arizona. After seeing the positive effect of her artwork, it opened her eyes to a passion based on helping others. Realizing that the yogic philosophy and physical practice was a key component to her happiness, health, and success, she set an intention to share it with others. With a curious mind and a heart set out to help, Taylor completed her 200 hour Yoga teacher training in 2011. Through this she enjoys giving others the opportunity to take a break from commotion, set their intentions, and guide their body and mind in a positive direction.
She is currently studying to become an Occupational Therapist to benefit more people in need. It is her hope to combine western medicine and rehabilitation with the tradition of yoga to teach others of all ages about health and wellness.
Tia Pirkl is an ERYT 500 level instructor who has studied with some of the country’s top teachers, including Todd Norian, Ann Greene, Desiree Rumbaugh, and John Friend. She has been teaching for more than a decade and has a unique style that combines precise bio-mechanical alignment and strong cuing with a sense of fun and community. Her 1,500+ hours of yoga training and a background as a registered nurse are utilized to provide a yoga experience that is entertaining, functional, and safe. Tia believes that yoga can provide us with physical and emotional advantages that will enable our bodies to do more of what we love to do, and can play an important role in making our lives more successful and satisfying.
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
Since beginning training he has noticed improvement in proper alignment which helps him work harder and safer supporting his activities. He works effectively using his body as a whole, engaging muscles that are usually not targeted and has found he has increased his overall endurance.
Whether you're a mountain climber or just looking to get healthy, Pilates is right for you. It is not just for women or an older population; Pilates truly is for everyone. It will improve the way you move your body, prevent injuries down the line and can ultimately allow you to increase the intensity of your workouts. Through Pilates you will learn to use your body more effectively, build lean muscle mass, and carry your body in a safer more athletic way.
Regardless of your fitness goals, the experienced instructors at MBS Pilates can personalize your sessions to meet your specific needs. For more information or to schedule an appointment, visit our website here or call us at 210-412-0398.
MBS Fitness has recently teamed up with the folks at Fleet Feet Sports. We plan to collaborate on special projects and use our collective knowledge and experience to help the community stay healthy and active.
Even better, current members of MBS Fitness will get a 10% discount on all purchases at Fleet Feet Sports the week of May 21st through the 26th. So if you've been putting off getting a new pair of shoes or other gear, make sure to stop by next week and let the pros take care of you.
And don't forget about their ongoing social runs, No Boundaries program, and marathon training, which you can find out more about by clicking here.