Solo Reformer Instruction
60 Minutes $80
45 Minutes $60
30 Minutes $40
Group Training Sessions
60 Minutes $50
45 Minutes $40
30 Minutes $30
*Group Classes are available solely at the MBS Fitness King William Location
We all have fear and anxiety about certain things. For me that list includes: bears, a Kardashian Empire, and actual chocolate toxicity. Sure, there are worse ways to go, but knowing that consuming just 13 pounds of the dark stuff could put me in the ground? Well, that still makes me a little nervous...
That aside, when it comes to health and wellness, there's one thing that seems to make people shudder more than just about anything else: the scale.
Heck, it scares people more than carbs. Or gluten. Or sugar. And that's a whole lot of scared peoples!
Say the word 'scale' in a gym, and it's like yelling 'fire!' in a crowded theater - people panic. It is the big bad wolf of the fitness industry, but it certainly doesn't have to be that way.
In fact, the scale is not a scary thing at all. It's not even a bad thing. It can actually be a very good thing - something that can benefit you as much of if not more than any of the other equipment you typically use in a gym - and I'm going to explain to you exactly why and how to use it.
First things first: that number you see on the scale is just a number - a data point to be precise. It doesn't matter if it says 137, or 223, or even 569. Like any other piece of data - it's just a number. It is by no means who you are, or what you are, or an exact indicator of health. Like blood pressure, resting heart rate, cholesterol, or blood sugar levels, it is a reference point at a given time. That's it. Nothing else, nothing more. And like those other numbers, it can be tweaked and improved if you care to do so.
So repeat after me: scale weight is just a data point at a given moment in time. Got it? See, it's not so big and bad after all...
Now, where this number (or piece of data) can be particularly valuable is for anyone wishing to increase or decrease their body weight. More specifically, most people are trying to increase or maintain muscle mass while decreasing body fat. When someone says they are trying to lose weight, that's pretty much what they're trying to do - maintain or increase muscle mass while decreasing body fat. They're not really looking for a specific number on a scale, they're looking for a specific result. But the scale can be a valuable tool in the process.
But wait a second, you say. Scales can be wrong. Scale weight can fluctuate wildly over the course of a single day. It can be manipulated by simple hydration and dehydration. It tells you nothing about the composition of that weight - is it fat or is it muscle? - so how then can it be of any value?
Just like any other form of data, results can be skewed and manipulated, and therefore inaccurate. That's why we have standards when collecting data. It's the reason you fast before specific blood tests, why you don't jump up and down when taking your blood pressure, and why you don't hold your breath when taking resting pulse rate. Scale weight as a data point is no different.
So then, to make the best of things, we need to establish and follow some simple, consistent guidelines for collecting our info. And know that any variance from said guidelines will result in inaccurate, inconsistent results.
Those guidelines include: Weighing in on the same scale, and at the same time of day each time. Wearing the same clothing (or no clothing at all) each time. And, avoiding any extreme behavior (with regard to meals and exercise) before collecting the data.
Following those basic guidelines should help for sure. But there are a few other key points that are as important, if not more important, if you truly want to monitor your progress as it pertains to fat loss.
First, weigh in once a week, or every ten days. And second (and this is critical) take a body circumference measurement each time you weigh in. For males, a good reference point is the thickest part around the waist, and for females a good reference point is the thickest point around the hips and thighs. You're essentially taking a circumference measurement around the widest part of your body. And since most males and females tend to store the bulk of our excess fat in these respective areas, it's a great reference point to use in conjunction with scale weight to make sure you're moving toward fat loss and not just weight loss.
If your goal is fat loss (and you're actively doing things to facilitate that result) you should see a dip in at least one of, if not both of those numbers each time you collect your data. But essentially you're looking for long term trends - plot points that tend to go the same direction after two, four or six weeks and beyond. If scale weight is dropping consistently but body circumference remains the same, then it's probably time to adjust and reevaluate your program. True fat loss should be reflected by a decrease in waist circumference along with a decrease in scale weight.
Is this a perfect, iron-clad system for tracking fat loss and changes in body composition? Absolutely not. There are much more scientific (DEXA), expensive (BodPod), inconvenient (hydrostatic weighing) ways to gauge that. But using a simple scale (and a tape measure) in a consistent way is an easy, cheap, accessible and fairly reliable way to measure long term trends, figure out if you need to adjust your program, and monitor overall progress.
So don't fear the scale, people - it's just a tool. One of many instruments you can use to collect data and monitor health. There are far worse things out there in this big, bad world of ours.
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.
If you would like information on personal training with Tom please email him at firstname.lastname@example.org. You may view Tom's profile and all of our MBS Fitness personal trainer profiles by following this link.
I love alpine climbing, and most of my gym routine is created to help me prepare for my next climb. I am currently training to climb Aconcagua. At 22,841, this is the tallest mountain outside of the Himalayas so it should be a difficult climb. Besides climbing I just love the outdoors in general. Whether it is hunting or taking my dogs on a run with my wife, Jennie, I will use any excuse to be outside.
My wife and I love to travel when we get the time to. My best vacation was probably a trip we took together to Fiji, although climbing Mont Blanc is a close second.
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.
A dancer from a young age, Britt began Pilates as rehabilitation for her broken tailbone, sustained during childbirth and inhibiting her ability to stand, much less dance. Because of Pilates she is able to dance again and is dedicated to helping others strengthen their core muscles in order to pursue their respective athletic endeavors. She holds a B.F.A. in Dance from Southern Methodist University and an M.F.A. in Dance from the University of Iowa. She trained and performed with the Martha Graham Dance Company in New York. In 2007, she founded Saint Lorraine Dance Company in San Antonio and continues to dance and choreograph.
Candice Valenta is passionate about helping individuals at all life stages achieve their fitness goals through personalized and motivated workouts. She holds a B.A. in Public Health and dedicated five years to health education through community outreach. She is a Qualified Fletcher Pilates Teacher, a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Woman’s Fitness Specialist. She uses these as a foundation to aid all her clients, including those with Rheumatoid arthritis, Cystic fibrosis, and Parkinsonian symptoms, with a challenging all around workout, which increases muscle tone, endurance, flexibility and proper body alignment. Whether your goal is to better your game, be a more competitive athlete, fight against a health condition or age with strength and grace, Candice will create the workout that’s right for you.
Kelly Pittman is a certified Fletcher Pilates teacher specializing in group reformer classes. She grew up with a passion for sports and dance and began studying Pilates as a student over 15 years ago. In 2009 she transitioned to teaching after being introduced to the Fletcher method. Kelly’s teaching focuses on developing strength and flexibility for clients at all levels. Her classes are designed specifically with each client’s individual goals in mind. She believes that everyone, regardless of physical ability, age or gender, can benefit from incorporating Pilates into their fitness routine. In addition to Pilates, Kelly is a CPA and Assistant Professor of Accounting at The University of the Incarnate Word. She holds a BBA in accounting and a MS in finance from Texas A&M University. She is also a busy mother to three children. They are her youngest “students” in every way.
Born and raised in San Antonio, TX, Felicia has been active her entire life. Starting at the age of 4 with gymnastics, transitioning into serious ballet training at 12, and continuing into a successful professional dance career, Ms. McBride has an immense amount of experience with the body. As a freelance dancer, personal trainer, Dance and Pilates instructor, Felicia strives to help each individual achieve their own fitness goals through personalized training sessions. Ms. McBride holds certifications in Pilates Mat, Pilates Reformer, and a certification for Personal Training from the National Academy of Sports Medicine. Felicia is excited to be back in her hometown and working at MBS Fitness!
Are you a Pilates-qualified instructor looking for a gorgeous, fully equipped 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.
Richard Garcia grew up with a passion for music, arts, and movement, and at the age of 15 began his professional career as a dancer. A major injury cut short his dance career, but opened the door to strength training, rock climbing, triathlons, and ultimately Pilates. As an teacher, he’s worked with a wide variety of clients from first time exercisers to college athletes, and even Olympic hopefuls. He has vast experience working with those with special health considerations including multiple sclerosis, Parkinsons disease, back, shoulder and neck issues, and other chronic pain disorders. In 2009 he was recognized as an official Fletcher Pilates ambassador for his ambition, talent, and strong drive to help others.
Even though having good posture gives us confidence, life doesn't always help us when it comes to our posture. We spend most of our day sitting in desk; when traveling we are either in a car, bus, train or airplane. We slump over in our chairs or sleep with several pillows under are head. We do so much not even realizing we are causing damage to our backs. Doing yoga can help maintain better posture and a healthy spine. The spine is what holds us up, so we need to make sure we keep it in the best condition!
Here are some yoga poses that can help with your posture thanks to breakingmuscle.com:
Mountain Pose (Tadasana)
Stand tall with your feet feeling the ground; open your chest with arms at your sides; slightly tuck your tailbone; engage your thighs; roll your shoulders back and down to lower your shoulder blades, and bring your chin back so your ears are above your shoulders.
Standing Forward Bend (Uttanasana)
Fold your body over towards your feet and hang there, grab your elbows with your opposite hands and breathe. After you release your arms, try looking up by opening the chest and flattening your back on an inhale. Then exhale and fold again.
Cobra Pose (Bhujangasana)
Place your hands on the mat in front of you in a sphinx position and then slowly straighten your arms into your full extension of cobra. Bring your shoulders away from your ears, while keeping your pelvis and toes on the mat.
Hero Pose (Virasana)
Sit on your heels and sit up straight with the crown of your head towards the sky. If you have knee issues, this will not be your pose. If you can’t sit on your heels, get an ergonomic chair that mimics this pose or use a pillow for cushion.
Child’s Pose (Balasana)
Sit back on your heels and reach your arms out in front of you or bring them alongside the body towards your feet into a tiny little yoga ball.
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!
Ants on a Log:Take a piece of celery, wash, and slice it in half. Then fill the slices with almond butter or peanut butter and top with raisins or any type of dried fruit.
Taco Lettuce Wraps:
In a pan, cook ground beef or ground turkey meat until brown. Then add taco seasoning to the meat and let it simmer for 5 minutes. Take the lettuce like a boat to make the wrap. Add about half a cup of meat to the wrap and then add your choice of toppings – some popular choices include tomatoes, salsa or guacamole.
Looking for a last minute gift ideas? Stop by MBS Fitness and pick up a gift
certificate for membership to our exclusive studio, or for training sessions
with our talented team of trainers. From strength training, to pilates and
yoga, to nutritional counseling, and group classes, we can handle just about
anyones needs. You can also stop by the MBS Life retail store and pick up
Lucy activewear, nutritional supplements, custom t-shirts, inspirational
books, and more. Even better, get a gift card from the MBS Life store and
let the special folks on your list shop for themselves. Happy Holidays!
I was nineteen years old when we learned that my mother had skin cancer. Her health was failing quickly, and I remember feeling helpless. There was so much I wanted to do and say, but it was all happening too fast. I wanted to tell her what I was thinking and feeling, but I put on a brave face and tried not to lose hope.
As her fate soon became clear, I decided to put everything I needed to thank her for into an early Mother’s Day card, knowing that if I waited, I might not get the chance. She read it quietly, and we cried together. I apologized for being a bratty teenager and making her life harder than it had to be. She stopped me and said that having kids was the best thing she ever did in her life. She told me she wanted me to be happy and not let this hold me back. As much as I have tried to honor her last request, the loss of my mom has deeply affected me, as it has my family and those who loved her.
I had just begun college and my personal training career before she passed away. Within a couple of years of her death, I realized that helping moms stay healthy is what I am meant to do with my life. Since then I wake up each morning fueled by a mission to help moms stay active, eat well, and get in tune with their bodies.
“Mommy Fitness” has nothing to do with vanity, and everything to do with keeping families together.
If I can help just one mother see her child get married, if one kid has her mom at college graduation, or a new baby gets to be held by his grandmother because she took care of her health as a result of Total Mommy Fitness, then I will have achieved success.
It’s been fourteen years since my mother’s untimely death. I know her better now than I ever did when she was alive. Many things I did not understand about her in my youth have become clear in recent years. I know her now as an enduring woman who overcame unbearable hardships to create a better life for herself and her family.
Though far from perfect, my respect for her has grown deeper as the layers of her life have been peeled back to reveal one of the most fascinating and complicated people I have ever known.
Janilee Rebelle was born in small town Iowa in 1949. Her family moved to California as a young girl, and then to Arizona where she became a mother and wife by the age of 18 — eventually a single mom to three children, a son and two daughters.
My mother was a woman of conviction, and a force to be reckoned with. Her charm and charisma could light up a room. She had striking beauty with a brilliant mind to match. Her passion and enthusiasm were magnetic, and she lived her life loudly. Whether you loved her or hated her, you could not ignore her.
She worked as a waitress, a secretary, a pet sitter, and other odd jobs — sometimes all on the same day. I have memories of standing with her in the unemployment line when times were tough. There are also many memories of driving by a homeless man sitting on a park bench reading a book, and stopping to give him a 20-dollar bill. Seeing surprise and joy on someone’s face gave my mom deep gratification.
She’d help families and animals in need by taking up collections of blankets, clothes, food, and supplies so big that they filled the bed of her pickup truck.
In our home, we had air conditioning, but no heating. We had two bathrooms, but only one that worked. She was someone who was content just having enough, and sharing the rest with those who had less.
My siblings and I were raised to believe that everything deserves compassion and a fair chance at life, no matter how small. One night my mom came home with a water pitcher full of tiny goldfish that had been used as centerpieces on the tables she was serving. The fish were going to be flushed down the toilet — instead, they lived for ten years in a 50-gallon tank. Another night she came home with mice that she had rescued from a glue trap — nothing was too insignificant to be saved. We rarely sought out an animal, but it was widely known that we wouldn’t turn one away. So, it was not unusual to find an iguana on our doorstep, a sick puppy or a litter of kittens in our driveway.
For many years, we were actively involved in an animal rights group. A longtime friend of our family and founder of that group recalled how she met my mom and the lasting impression of their interaction, “I had a booth set up at the Tempe Arts Festival. I’ll never forget when your mother and you girls approached my table. The first thing your mom commented on was the poster at my booth. The graphic image had her both outraged and sad. She then asked about the handmade sweatshirt for sale for $20. She pulled out her checkbook and handed me a check for $100. My heart dropped. I was so moved.
It wasn’t until a few years later that I came to your house to see how you lived very sparingly. Money was obviously tight with her being a single mom raising you both and caring for a house of misfit animals. But somehow she made it, and she never complained to me about it. I think she would have given the shirt off her back to someone if they needed it. In the years, I knew her she was always my biggest donor. She probably had the least to spare and yet she gave the most. She was a hero in my book and always will be.”
The reason my mom could give so much was in part because she was extremely diligent and disciplined with her finances. I have never seen anyone with the ability to stretch a dollar as far as she could. “A penny saved is a penny earned,” was a phrase we heard often.
She kept a daily ledger and spent Sunday afternoons clipping coupons from the newspaper — my mother invented “extreme couponing.” Walking to the car from the grocery store she’d comb through the receipt calculating and beaming about how much she had saved. There were times when her strategic couponing even resulted in a negative price — the store actually owed her for purchasing the product!
She was very creative in finding ways to spend time as a family on a tight budget. There were many afternoon bike rides to sporting events where we’d enter the stadium in the second half of the game after they’d stopped checking for tickets.
We spent summer days escaping the Arizona heat at the library. She was an avid reader and could devour a book. Nights were spent reading autobiographies into the early morning hours — only hardcover books because she thought paperbacks carried more germs.
She saved for our family road trips to Disneyland each summer by emptying the daily change from her purse into a 5-gallon glass jar at her bedside, which she’d eventually sort and roll by hand each year to buy our park tickets.
As much as she loved visiting California and spoke of wanting to live near the beach, she struggled to enjoy our summer vacations because she thought “the big one” (a giant earthquake sending California into the ocean) could hit at any moment. She’d predictably say, “I hope the big one doesn’t hit,” as we boarded Space Mountain.
Instead of expensive summer camps or childcare, my mom sent me to volunteer and work in environments where I was helping others. As a kid, I worked in a bicycle shop where stolen bikes were repaired and given to kids who couldn’t afford one of their own. At the end of that summer, I had worked enough to earn a BMX bike for myself as well as a beach cruiser for my mom to replace her old rusty one that had seen thousands of miles. Another summer vacation was spent working with a bird rescue organization. After that, we had many breeding seasons with baby birds living in our bathroom.
We regularly attended parades, free festivals, and countless concerts. Music was an important part of our family. A big stereo and her old record collection were a focal point of our home décor with framed ticket stubs from an Elvis Presley show that she attended. Where “normal” families would typically have a piece of art or family portrait hanging in the living room, we had a large framed picture of her with Robert Plant — she was his biggest fan.
Her college best friend told me, “She was a woman I looked up to, admired and had more fun with than you can imagine. She was wild and crazy but in the most positive way! She was unique and amazing. She was who she was and didn’t care what anyone thought. I loved that about her!”
My mother lived a life of compassion, service and principle. She was unapologetically herself and taught me to ask for forgiveness rather than permission. She showed me that it was possible to be deeply flawed and beautiful at the same time. I have no doubt that the world is a better place because she was here.
This Mother’s Day I pay tribute to not just my mother, but all moms who selflessly sacrifice and give their best to ensure their kids are happy and healthy — the women who too often put their families’ needs before their own. As we celebrate all that you do this May, please soak in all of the love and pampering, and remember to care for yourself in the same way. There is only one you and the best gift that you can give your children is a happy, healthy mother for many years to come.
Happy Mother’s Day.
by: Tatum Rebelle
Tatum is the founder of Total Mommy Fitness, and has been helping mothers stay fit for over 10 years. She holds pre/postnatal fitness certifications from the American Council on Exercise (ACE). Her personal training certifications are from the National Academy of Sports Medicine (NASM) and the American Council on Exercise (ACE). Tatum holds a Bachelor of Science degree in Kinesiology, a Master’s degree in Business Administration, and is currently pursuing a Ph.D. in Performance Psychology.
As a Mother's Day gift she is offering a free 30 minute session to San Antonio moms. Email email@example.com before the end of May to schedule.
Personal Training Sessions
60 Minutes $80
45 Minutes $60
30 Minutes $40
Duo and Triplet Training
60 Minutes $50
45 Minutes $40
30 Minutes $30
*Group Classes are available solely at the MBS Fitness King William Location
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!