mbs fitness

2010 and beyond

2010-01-06T05:11:00.000-08:00

It's a new year and we have a lot going on, including a new challenge and a new blog. Read all about it here...

A SWEET CHALLENGE
Chances are with Thanksgiving, holiday parties, and extended vacations, you've been a little overzealous in the food and drink department, while acquiring a new fondness for lethargy, big poofy couches, and Snuggies. It is the dreaded one-two punch (more food, less movement) that makes everyone feel like sausages walking around in a casing that's a few sizes too small.

And that is sooooo 2009...

So it's time for a challenge. A six week challenge, which puts the endpoint right around Valentine's Day. And we expect you to be a part of it.

For the next month and a half, we want you to get back to your roots and rededicate yourself to your health. Replace the gin with tonic. The bread sticks with celery sticks. The plump time with pump time. We want you to completely focus on you, and in doing so, be part of a movement in our humble studio.

So, on your first visit of the new year, write your name down on our commitment board as a gesture of your resolve for the next six weeks. Let everyone know you're in the game, whether your goal is to lose 10 pounds, or never miss another workout. Because there is strength in numbers. And because good habits are just as contagious as bad ones.

This is your call. Your time to rally. Your battle cry. It's time to get a jump on 2010, and make this your best year ever.

And the really good news is we have everything you need to be successful; 24 hour access, specialty classes, nutritional counseling, great trainers, group instruction, and more. If you ever need guidance or assistance, we're here to help.

GOING CUBICLE

If you've been slacking, chances are the people you work with have been doing the same. But the good news is your company and your coworkers can join MBS as part of our corporate program. Corporate rates are $55 per month for the business, and $30 per month for each employee.

Get your company on board now, and as an added incentive, we'll assign a trainer to your group for the six week challenge. That's right, we'll have a trainer meet with your team once a week, for the next six weeks, to help you and your employees get on track for the new year.

This is a limited time offer, so make sure to contact our office soon if you're interested.

GETTING PERSONAL
Almost everyone who works out goes through phases of being more or less active. But what if you're a complete newbie who has never worked out?

Welcome to the world of my newest client, Josh (no, not that Josh...). He's a regular guy intent on taking the six week challenge, but with no athletic background whatsoever. His goal? To get rid of some extra belly fat and look a little more macho for his big Valentine's Day date with his fiancee.

Can he do it? Will he be all doughy, or all showy for the big day? Who knows. But the cool thing is you can follow him every step of the way, through all his trials and tribulations, on a special blog we set up to chronicle his six week journey into fitness.

Check it out here: six week josh

MBS Newsletter

2009-10-12T09:42:00.001-07:00

MBS Newsletter

2009-09-11T10:11:00.000-07:00

MBS Newsletter

2009-08-05T05:29:00.001-07:00

MBS Newsletter

2009-07-13T07:26:00.000-07:00

MBS Newsletter

2009-06-08T10:57:00.000-07:00

Wanna race?

2009-06-02T05:52:00.000-07:00

Everyone needs a challenge from time to time, and we found ours: The Austin Triathlon. We have several folks already committed to the Olympic distance event (though there's sprint distance as well) and hope you can join us. We hope to have a few group rides, runs and even swims to help prep for the event. If you're interested, sign up soon, because this one fills up fast.

MBS Newsletter

2009-05-20T06:11:00.001-07:00

Workout of the day

2009-05-11T05:30:00.000-07:00

If you have no idea what to do next time you're in the studio, try running through Ken's circuit a few times. He's been pretty dedicated lately and over the last few weeks has dropped an extra 10 lbs. You the man, Ken!

kettlebell squats

barbell twists

kettlebell swings

inverted rows

ab wheel

dips

250 meter row w/ 1 minute recovery x 2

MBS Newsletter

2009-05-07T05:40:00.000-07:00

New location coming soon...

2009-05-04T04:56:00.000-07:00

Things have been going great at MBS. So good, in fact, that next month we expect to open our second location!

Our new facility will be located in the middle of the King William/Southtown district and will be part of the St. Benedict's project - a mixed use development that will help foster the urban living movement in the downtown area.

The new space will have all the great features and benefits you've come to expect from our Alamo Heights studio, and due to it's unique location, will also allow us to expand our programming.

But do note: memberships at the St. B. location are limited, but you can reserve your spot now by contacting us directly.

For more about the St. Benedict's project, click here.

MBS Newsletter

2009-04-16T09:51:00.001-07:00

Food stuff

2009-04-09T10:05:00.000-07:00

Looking for something new to add to your diet? Our nutritionist in training (Amanda) has an idea: Quinoa, which she heralds as the new brown rice. Here's the scoop on this wonderfood...

Keen what?? Quinoa, pronounced “KEEN-wa” or “kee-noo-ah”, is an amino acid-rich seed that is packed with nutrients that just makes a body feel good. I discovered this wonder food a few years ago when I decided to remove gluten from my diet and needed a quality alternative to maintain my fiber intake. It is super easy to prepare, cooks faster than brown rice, can be mixed into a salad or served as a side, and can be flavored with any type of stock or even fruit juice for a sweeter taste.

Here’s a quick rundown of the nutritional benefits of quinoa:

* high in protein, calcium, and iron

* good source of vitamin E and several B vitamins

* provides almost a perfect blend of the 8 essential vitamins

* it’s gluten-free

Save the cost of packaging and buy quinoa in the bulk section of your health food store. The seeds can be white, red, or black and need to be rinsed before cooking to remove the saponin, a resin-like coating that leaves a bitter taste. The variety of ways to include quinoa in your diet seems endless. It can be served in soups, stews, stir-fries, hot cereals or as a side dish. It can also be mixed into cold salads or cooked with fruit juice and added to desert dishes. I like to toast the seeds on the stovetop until they big to “pop” like popcorn. This brings out the nutty flavor of the seeds, which taste great sprinkled on top of yogurt or low-fat ice cream.

Quinoa is quick and easy to prepare. After rinsing the seeds, combine 1 cup of uncooked quinoa to 2 cups of water, juice, or stock and bring to a boil on the stove. When it begins to boil, cover, and simmer for about 15-20 minutes. You can keep it moist or cook out the extra water if you like. Experiment and see what you like. These sites provide nutritional information and a handful of recipes to keep your interest peaked:

linky 1

linky 2

MBS Newsletter

2009-04-02T05:47:00.000-07:00

MBS Newsletter

2009-03-06T05:12:00.001-08:00

View from the top

2009-03-06T04:46:00.000-08:00

Here's a sneak peek at the great view from the rooftop deck at the Judson lofts auxiliary location.

MBS Newsletter

2009-02-17T08:22:00.001-08:00

Eight week challenge

2009-02-05T06:36:00.000-08:00

Our eight week challenge has officially started, and here's what we have on our board to date. Make sure to check this post regularly to see whos joined in, and encourage anyone you know to come up with some solid goals and take up the challenge. Best of luck!

Kelli D. - drop 4% bodyfat

Tom T. - 170 or below; deadlift 300; 3 x 10 overhand pullups

JW - drop 10 lbs.

Rob F. - lose 11 lbs. (and beat JW)

Lisa A. - drop 2" from waist; 3 x 8 floor pushups

Albert G. - drop 10 lbs.; 20 pullups

Helen - 25 pushups

MW - drop 10 lbs; 10 pullups

Josh - lose 10 lbs.; deadlift 405 x 5; earn yellow belt

Tanya C. - bench 105 @ 100; run a 26:30 four miler

AT - drop 4 - 5% bodyfat; build a better booty

KW - get below 135 lbs.

Nan F. - to be able to dance by Fiesta

Raul - drop 10 lbs.

Nissa D. - pullups 3 x 5

Amanda A. - drop 5 lbs.; run 150 miles

SG - get to 150 or below

BT - lose 20 lbs.

JC - drop 11 lbs.

CR - get to 200 lbs. or below

Nuha - drop 7 lbs.; swim 30 minutes nonstop

Will - 8 pullups

Kirsten - drop 10 lbs.

NP - lose 15 lbs.

MBS Newsleter

2009-02-02T09:29:00.001-08:00

Got results?

2009-01-27T06:20:00.000-08:00

Just how long does it take for you to see and feel visible results? That was the subject of a recent article in the New York Times which you can link to here. There's some interesting research and sound advice in there for sure, with the conclusion being that while some people can attain results fairly quickly, most will need six month to a year.

And to that we say: hogwash.

Because unless you have some incredibly unusual circumstances, you really can make significant progress in a relatively short amount of time - somewhere in the four to twelve week range. What it really comes down to is how focused and committed you are to the cause.

Speaking of which, we have a unique challenge coming up for all our members that will test this very theory. We'll keep you posted on the details, but in the meantime dream big and expect the best.

Numbers board

2009-01-22T05:07:00.000-08:00

If you've wandered through our weight room, you've undoubtedly seen the numbers board which tracks some of our members accomplishments in and around the studio. But things are getting crowded, and we have plans for new challenges we want to post. So here then is the latest dry erase scribbles which we'll now update online via this blog. If you have an achievement you'd like to post, let us know!

DEADLIFT

Tom D 285 @ a bodyweight of 15o (1.9 times bodyweight)

Steve M. 400 @ 205 (1.95)

Ricky L. 385 x 5 reps

BENCH

Tony L. 300 @ 195

Tanya C. 100 x 3 reps @ a bodyweight of 100

DIPS

Tony L. 51 reps @ bodyweight

Sal S. 50 reps @ bodyweight

Tony L. 14 reps @ bodyweight plus 100

ROWING

500 Meters

Steve M. 1:29.1

Mark J. 1:29.6

Jason 1:30.4

Ken H. 1:31.2

Josh L. 1:33

Lucas 1:33.3

Tony L. 1:35.9

Tom T. 1:36.2

Steve B. 1:36.3

Nate 1:36.8

Barry B. 1:40.4

Sal S. 1:41

Rob F. 1:43.1

Hector 1:42.2

Davin S. 1:45.1

Stacey H. 1:50 (female)

Katy W. 1:52

Nuha 1:53

Adrian 2:09.6

2000 Meters

Steve M. 7:03.2

Dale L 7:08.5

Steve B. 7:27.5

Tom T. 7:27.8

Josh 7:54.1

Tom D. 7:55.2

Barry B. 7:59.8

Rob F. 8:29.0

Stacey H. 8:36.5 (female)

5000 Meters

Tom T. 19:51.1

Steve B. 19:54.6

Josh 21:02

3000 Meters Team

Tom and Nate 11:18.6

Jason and Brandon 12:18.7

Hector and Steve 13:06.4

RUNNING

5K Time

Dale. L 16:33

Half-Marathon

Dale L. 1:18:57

Tanya C. 1:39:45

Torcido Hill Sprint

(Morton to Argyle)

Dale L. 1:30.3

Sal S. 1:50

Calorie counters

2009-01-20T04:45:00.000-08:00

Astonished that your trainer knows so much about the macronutrient breakdown of the foods you eat? It's probably because we spend a lot of time on sites like this.

The good news is you can look up virtually any food and get a pretty good idea of exactly how many calories you're consuming. The bad news? You can look virtually any food and get good idea of exactly how many calories you're consuming.

Go there if you must (and you must!).

MBS Newsletter

2009-01-19T11:02:00.001-08:00

Introductions...

2009-01-09T07:07:00.000-08:00

Hello everyone! My name is Amanda and I am one of the newest trainers at MBS Training Studio, and you can find my full bio at our website www.mbslife.com. I am very excited to be part of the team and look forward to meeting you all, training my clients to live healthy lives, and getting in some great workouts.

Here's a little about what I'm doing now:

1. Nearing the last few hours to complete my B.S. in Nutrition

2. Training for the Zooma half-marathon in Austin on April 4^th

3. Training for the 2009 Tour deCure ride from San Antonio to Austin on May 30^th.

If you're interested in getting in shape or staying active, you can contact me via email at amanda.avey@gmail.com or by phone at 210-838-4029. The MBS philosophy is one that I truly live and love, and hope to inspire in everyone I meet in the studio and in life.

In good health,

Amanda

Listen up, lighten up

2009-01-09T07:02:00.000-08:00

Having trouble getting back to your normal eating patterns after the holidays? Here's a story that may help explain why...

story here

What hard work looks like...

2008-12-30T11:41:00.000-08:00

Newsletter 12.24.08

2008-12-24T08:17:00.000-08:00

Book it

2008-12-23T09:15:00.000-08:00

Need a last minute gift? Books are always good. And if you're buying for someone who has an interest in eating well and ideally losing fat, you may want to check out this article from the New York Times. Click here.

Snack on this...

2008-11-26T09:29:00.001-08:00

It's tough enough to eat well this time of the year, but if you're looking for a little indulgence without the guilt, we've got you covered. Next time you're looking for something sweet and creamy, give this a try:

Mix in one scoop of your favorite flavored protein powder (can you say chocolate?) into 6 to 8 ounces of plain lowfat yogurt. This treat will give you a whooping 30 grams of protein in under 250 calories. Plus you'll get some positive fats, plenty of calcium and the benefits of live active cultures like L. acidophilus.

If you really want a treat, then spend the extra dough for Fage Greek yogurt, which has a thick, creamy consistency you would never expect from a lowfat product. It's not even fair to compare this stuff to other yogurt; it's in its own league.

Finally, don't stress about going 'no fat' on this one, even if it does save you a couple calories. Recent research has actually found better protein absorption in higher fat versions of related dairy products versus their fat free counterparts.

Newsletter 11.25.08

2008-11-25T08:24:00.000-08:00

Click on the image below to read our latest newsletter.

A new beginning

2008-11-24T09:48:00.000-08:00

Welcome to the MBS blog - a new way for us to host instructional videos, communicate with all our members, and keep you up to date on anything and everything that's happening at our facility.

Over the next few weeks and months, we expect it to be a valuable resource for all of our clients, so make sure to check back soon for updates.