Our own MBS trainers were asked: What is the one fitness myth you would like to bust?
First of all let's be clear: I love breakfast. I mean love breakfast. That goofy, tail-wagging dance your oversized Labrador does in the morning just before the kibble hits the bowl? That's pretty much me.
I think about it all night, and make sure to get up early enough in the morning to prepare and fully enjoy it without having to rush out the door. And all that makes a huge difference, and often sets the tone for the rest of the day. Bottom line: a solid, tasty, nutrient rich breakfast makes me happy, and gives me everything I need for my extra-early, super-busy mornings.
That's not to say you have to eat breakfast. You can skip it entirely and still meet all your caloric, nutritional, and body composition goals. It's really a preference thing, as this recent article pointed out.
That aside, if you love morning eats and have a busy day ahead, then I've got an awesome recipe for you. I've actually got several, but this is one of my current faves which I tend to rotate in several times a week. It's simple, sweet, savory, filling, and so nutrient rich it will make you and your body happy.
So, grab a medium bowl, and throw in the following in the order listed below:
So, why is this such a potent breakfast (or snack)? Because aside from just looking good, nearly every ingredient serves a purpose and packs a punch. And several of the ingredients are straight up superfoods in their own right!
Strawberries (and most berries in general) are high in vitamin C, low in sugar, nutrient dense while calorically light, and among the top 20 foods in antioxidant capacity. In fact, you can eat two full pounds of strawberries for less than 300 calories. Seriously! Think about that next time you're actually hungry and reach for one of those tiny little food bars.
Cacao nibs (the raw, potent, unprocessed origins of chocolate) are pretty much the superfood of the year, high in fiber and magnesium with more antioxidants and flavonoids than you can shake a stick at. They also naturally contain a bit of caffeine and theobromine - both of which are stimulants - so they can give you a bit of a kick if you need it in the morning. They're nutty, crunch texture is also a nice plus.
Pistachios (and most nuts in general) pack in a hearty dose of positive fats, along with some fiber. Pistachios also pack in B vitamins, trace elements of minerals like copper and manganese, and are also higher in protein than most other nuts. They're striking green color also adds a nice visual touch to anything you put them in.
The cinnamon and toasted coconut chips add in a little flavor, color and texture without corrupting the recipe. And the cheeses sticks are an excellent protein source - you'll get 14 grams of the stuff for only 100 calories - and add a nice, savory touch to compliment the berries.
Even better, you can toss this recipe together in just a few minutes, and easily pack it in your own little bento box to take to work and enjoy later.
So, if you're having trouble getting your day started right, give this powerful recipe a try. It will leave you fueled up, satisfied, and fired up for whatever lies ahead!
Our own MBS trainers were asked: What is the one fitness myth you would like to bust?
Richard Garcia: "Pilates is a woman's thing"
Here is a surprise to the men: Pilates was created by a man. A man who engaged the mind and the body to work uniformly encompassing flexibility, balance, mobility, core and strength - elements that all men need to be able to live a complete life.
Britt Lorraine: "I will start Pilates once I lose weight"
Let me be clear: Pilates is for EVERYONE no matter where you are at with your body. Try not to be so hard on yourself with your plan...it sets up a war-like dualism that I feel is self defeating and unnecessary. Do not wait and demand a visual affirmation from your body. Have trust in yourself and in your body and just start moving! I guarantee with this trust in yourself you will see and feel progress.
Josh Levine, MBS Owner and Founder: "Lifting heavy weights will bulk you up"
Actually, it can slim you down. Women who lift a challenging weight for 8 reps burn nearly twice as many calories as women who do 15 reps with lighter dumbbells.
Claudia Ramirez: "Do crunches to get rid of belly fat"
You cannot spot reduce belly fat with specific exercise. Unfortunately, we are predisposed to lose fat from certain areas first and often times your belly is one of the last places it comes off. Targeted exercise will only serve to build strength and/or size in those areas depending on your rep ranges. Losing belly fat starts and ends in the kitchen. Eat whole, healthy, one ingredient foods like chicken, fish, lean meats and tons of veggies!
Noelle Owens: "I need to lose some weight before I start lifting weights"
Imagine your body as a car. There's a fuel pump (the heart) and the engine (the muscles), and the exterior (your skin). You will not improve the efficiency of your car by washing it or running it 24/7 - only by taking care of the engine will you improve its longevity and performance.
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.
We're all creatures of habit. Good ones, and bad ones. And it's these daily habits and patterns that create who we are, and can have a profound impact on our health and wellness.
Example? I have a habit of going on a walk each day - and that's pretty good. But I also have the habit of eating an entire bag of almond m&ms - and that's not so good.
If my m&m habit begins to consistently and constantly override my daily walk or other healthy habits, well then I'll pay the price in the form of diminished health and tighter pants. And that will be who I become - the guy with the belly who's always eating chocolate.
But the opposite is also true. If I continue my positive healthy habits, am more consistent with them, and even add a few new ones in, then I tend to feel and look better, and get close to living the life of the superman I want to be.
And that's true for pretty much everyone and everything. You are the result of the things you do the most, and the things you do the least. But if we're looking to make improvements in our lives, then we need to mix things up a bit. We need to be more consistent with positive behaviors (like quality sleep), or take on new ones, while doing our best to reduce the negative ones (the mindless munching while watching Netflix).
So what's the problem?
Discomfort. Unease. Anxiety. Fear. And above all, strangeness.
We often like what we like and do what we do because it's familiar and comfortable - eating lunch at the desk instead of going out or moving around, the glass (or three) of wine at the end of the day, the extra-large spoonfuls of ice cream after dinner...
Those are all just self created patterns. So what the heck would happen if you broke them?
What if you went to a yoga class at lunch, or met a coworker for a walk instead? Focused your attention on a conversation with your partner or kids or a close friend instead of a wine bottle? Planned your meals or workouts for the next day after dinner?
Initially, those changes may seem strange or weird, but once you follow through with them for a week or two, they will become your new normal. They become your new routine. And they will define who you are.
So here's your call to action. Pick one less than ideal habit, and try to replace it with a healthier one. It doesn't have to be big or significant, just a slight improvement over whatever it is that you're doing right now - like standing up and stretching for ten minutes if you're a committed desk jockey, having one drink instead of three, or eating half a bag of m&ms instead of a whole one - you get to decide just how big that change is and how far you want to go with it.
Follow that new habit for a week or two and see what happens. You may just be amazed at how quickly and easily you can adapt to new, healthier habits. And how those small habits can lead to an even better, healthier version of you.
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.
We are constantly updating our status with the the latest news, videos and special events happening in and around our studios. So if you're one of the more than 500 million facebookers, make sure to stop by and like us!
Join us on Friday, October 1, as we officially open the doors to our new MBS
Life retail space in King William. We'll have food, drinks and music to help
you enjoy the evening. Stop by from 6 to 9 p.m. to meet our instructors,
tour the facility, and mix and mingle with friends. Our new space is located
at 1115 South Alamo in the St. Benedict's building, next to the new Liberty
Bar. See you there.
Phase one of our expansion to MBS King William is complete, and we'd like
you to join us on Thursday, July 22 from 6 to 9 p.m. to help celebrate. So
come out and enjoy a yoga wear trunk show, tour our new facility, mingle
with friends, and meet our new instructors and trainers. Appetizers and
drinks provided. See you there!