New Program: Workout of the Month club

I am pumped to announce that I will be starting a workout of month club starting April 29th. Each month will deliver a new workout right to your phone via my app. Every month consists of 2 workouts per week. Every workout will have videos of the exercises with written instructions attached. You have the choice to sign up for gym version or home version of the workouts. You also have the ability to track your before and after photos, weight, and measurements in the app to help track your progress. Also access to me with questions via app and access to a community of like-minded friends.

 All of this for only $20 per month!

 I am creating this program because when you reach the age of 30 years old you start to lose 6% muscle mass each decade if you are not actively strength training. I want you to keep building strength in your body and let the confidence shine on the outside.

First workout of the month is…. Carry yourself through life: 4 weeks Upper Body Strength Program

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I don’t know about you but when I think of upper body strength I think of…

  • Being able to carry your kids when needed
  • Pull yourself up if you fall
  • Lift furniture
  • Carry groceries
  • Have better posture
  • Lift your carry-on in to the overhead compartment of a plane

Not just these things right in this moment but for years to come. We have to think about the long game when it comes to fitness not just short game. Where do you see yourself at 75 years old? What are the things you want to be doing with your life?

No matter your age you can always start strength training. Find your challenge and build from there.

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This Upper Body strength program will deliver you more strength at the end of the four weeks. 2 upper body workouts per week lasting about 20-25 minutes each and giving you the option of the gym version or the home version (dumbbells and resistance band) Unsure of where your upper body strength is see where you fall on the Push-up Test.

Whether you nailed the push up test or not, there are always ways to improve and to get stronger. For myself I just want to better myself mentally and physically with no end goal in sight. I hope the same for you!

Are you ready to sign up for the workout of month of program? Sign up here!

 

If you have questions about this new program please email me at mbhbymisty@gmail.com

 

 

Taking yoga with a beginners mindset

I remember my first yoga class I ever took. Well my kind of yoga class I first took. I say kind of because it was actually a Modern Dance class at ASU but my professor added in some yoga elements. The class was 3 hours long, 3 days a week, so we definitely had time to spare. First semester’s teacher incorporated mostly the meditation side and Thai Massage. We definitely looked forward to the massages, as we were constantly sore. Second semester’s teacher did Sun Salutations in our warm ups. I had no clue what I was doing other than the ability to just fake it till you make it. Have you ever had to do that?

When you first start taking yoga it can feel uncomfortable. Maybe you just never go because you don’t want to feel confused but Yoga takes a lifetime to learn. There are so many aspects that just can’t be taught in every 60 minute class. As the old saying goes “you have to start somewhere.” It’s okay to be a beginner! It’s okay to be in a season of learning or even a lifetime of learning. Yoga teaches you patience that I know for sure.

Overall I have been taking yoga on and off for about 14 years. I learn something new all the time about my practice and that excites me.

It wasn’t until 2 years ago that I decided to go get my Yoga certification. It was the right time and I was ready to learn more. I gave up a lot of my weekends to get my 200 hours in but it was worth it. Yoga teacher training is not the path for everyone and that’s okay.

I developed this 4-week Beginners yoga series because I wanted to get the foundations out there. I want people to walk into a class with confidence not because they are perfect but because they are willing to learn.

Even if you have been practicing for a long time I can guarantee you still have so much to learn about the poses you already think you know. Having a great foundation allows you to take your practice further in the future. Without a great foundation you will end up having to take a detour back to basics when you get stuck. Also, over use injuries are a thing so it’s better to learn the proper tools before you advance your practice.

Are you interested in learning more about my 4-week series? See below…

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Join Misty Stachel for a 4 week yoga series to get you started in your yoga adventure or for those who would like a refresher. You will learn the fundamentals of the basic yoga poses seen in various yoga classes. In this series, each student will receive individual attention while learning each pose. In addition to the poses, you will be introduced to meditation techniques.  Each week will build upon another, so that you will feel comfortable stepping into any yoga class having the basic knowledge of poses.

Thursdays-4/4; 4/11; 4/18; 4/25 11A at Mountainside Fitness Arrowhead. 

$40 for the 4-week series.

Drop-ins are not available for this series. Pre-registration is necessary. No refunds.

Fitness Test

 

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When is the last time you tested your fitness? For some you might head back to the days of PE class at school. Testing where you are at is a good indication of if you have made progress or if there is work for you to do. This past week in my group fitness classes I have tested my classes with various exercises. Not only can they see what their current level is but they can use the numbers to push them in their next workouts. When an instructor says do 1 minute of push-ups it’s easy to just go through the motions instead pushing yourself a little further then you did before. Another reason fitness tests are helpful because it exposes where you are stronger and which muscles need some extra work.

Take the fitness test below for your own knowledge.

1. Jump rope for 1 minute: Count your jumps and see where you land on the chart below.

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2. Push-ups for 1 minute: Count your push- ups and where you fall on the chart below. There is one for women and a different chart for men.

 

Women:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 35 > 36 > 37 > 31 > 25 > 23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very Poor 0-1 0-1 0 0 0 0

Men:

Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent > 56 > 47 > 41 > 34 > 31 > 30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very Poor < 4 < 4 < 2 0 0 0

 

 

3. Test your core strength… Plank for time. How long can you plank for?

Copy of 1 minute Jump Rope test!

 

Take the test and see where you fall in each category. If you fall below average  in any of the areas you know that is an area that needs a little more focus. Take 4 weeks working to get stronger and then take the test again to see your progress.

 

Core strength for example is beneficial for many reasons…

  • It supports your whole system aka pelvic floor all the way up to your diaphragm
  • Helps posture
  • Improved balance
  • Alleviates back pain

 

Let’s work together to build a stronger you! If you are interested in joining my 4 week core program then click here to learn more.

3 days left to join!

Program starts on Feb 18th via my app!

Is YOUR life cluttered?

January is here! Everyone I know is binging episodes of Marie Kondo’s new show on Netflix called “Tidying Up.” I read the book a few years back and de cluttered my whole house. It felt so good! I was so excited when I heard she had a show because I knew the motivation it would bring. We moved into our new house about 7 months ago now and I was feeling like some things were taking over, didn’t bring me joy, or where not organized how I would like. If you know me I love organization.

If you have kids you can relate to how after Christmas it feels like a toy store exploded in your home. Over Christmas break the playroom was tackled. When it was completed everything had a place and the room just had a sense of ease to it. My kids’ rooms are completely organized from top to bottom as well. My son who is 9 said he has been sleeping so much better. You don’t realize the negative impacts of clutter until it’s removed.

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All the toys

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Organized

Clutter actually affects your brain! Pick any cluttered spot of your choice whether it’s in your home, work, or car. Those excess items surrounding you have a negative impact on your ability to focus and process information. Not only does the clutter compete for your attention, it overloads your senses and increases your stress levels.

How does stress affect your body you ask? Not pleasantly!

Stress on the body can show up with sleep problems, muscle tension, fatigue, etc.

Stress on your mood can show up like anxiety, lack of motivation, depression, etc.

Affects of stress on your health show up like overeating or under eating, little exercise, addiction, etc.

What I like about Marie Kondo’s style of organizing is that she takes you through something easier first like dealing with your clothes. If you currently have clothes in your closet that do not fit you they NEED to go. They are taking up physical space and mental space as well.

If you find it hard to make better decisions with food then you need to clear that clutter out of your house too. Fill up your fridge and pantry with items that fuel your body. If you love Oreos then maybe instead of buying a regular package of them you buy only one snack size. Less room to binge while still satisfying the craving.

This isn’t a one time and done. It takes effort to keep your space from reverting back. Pick a day this week to tackle de cluttering and let me know how you feel when it’s done.