Consistency wins and 48lbs down to prove it!

If there were one word I would use to describe Melissa over this past year I would say consistency. I of course would also add in hardworking and focused. No matter what obstacles have come in her life she has kept the focus on her health goals. She has lost 48lbs to date since we started working together! I couldn’t be more proud of her. As we continue to work on her goals we must pause to celebrate her progress.

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When she started with me she was barely eating 1200 calories a day. We took many weeks to increase her food intake and to repair her failing metabolism!! As we increased she started to lose weight each week!! Her weight loss continued throughout the whole process till we found her maintenance calories around 2000 calories per day! After we reached that mark she decided to go on a cut to continue towards her goals.

She has lost several inches on her waist, hips, and neck! Body fat percentage has decreased as well.! The biggest change of all that I have noticed is her confidence!

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Here is how the process has been for Melissa:

What has this process meant to you? Dedication, Determination

What habits have you changed that helped you get where you currently are? Removing all bad items from eyesight, learning to cook with more vegetable

What was the biggest struggle to date during this progress? Alcohol lol

What is your favorite thing in this process? Watching myself change, try on new clothes in different SMALLER sizes

What has helped you the most? Watching my daughter struggle with health issues in 2017 and whenever I fail I remind myself that I am making an example for my children

What surprised you the most during this process? Actually giving up soda

What is the one thing you want to tell people that are struggling to lose weight? Do it and keep doing it. Never give up. The reward is there and you are the only one who can make these changes.

Great Job Melissa! I can’t wait to see your progress further as the months go on.

Change takes time as you can see! If you want to change you have to put in the work to change those habits. My method is always zero food restrictions but also moderation. Small changes, big results. Every time you reach for the quick fix or the so-called YOYO diet your destroying muscle tissue aka metabolism. A great deal of your health is resolved through your muscle but if you don’t have it you are risking type II diabetes, hypertension, high lipids, etc!

 

If you are ready to make changes, let’s connect. Email me at mbhbymisty@gmail.com

10 Ways To Keep Kids Active This Summer!

Summer time has arrived! This is that time of year where it’s a constant battle of moms vs. electronics. I definitely think there should be a time for kids to play video games but also know the need for movement and exercise. Did you know that kids need one hour of exercise per day? Children need 60 minutes of physical activity each day, including aerobic and muscle strengthening activities, according to the Centers for Disease Control and Prevention. The habits built now will carry them into adulthood.

 

Here are my top ideas for keeping kids active this summer…

 

  1. SWIM RACES: They can race siblings across the pool or use a timer so they can keep trying to beat their own time. Don’t have a pool? Run in the sprinklers

 

  1. FITNESS CIRCUIT: Set up a fitness circuit with items around the house. Ideas are endless for this one but here is an example. Set a timer for 1 minute each station and rotate through as many times as you decide.
    • Jump rope
    • Hop scotch – use chalk to draw
    • Sprints
    • Push – ups

 

  1. YOGA: My kids absolutely love Cosmic Kids on Youtube.

 

  1. BIKE RIDE: Go for a family bike ride and if you are in Arizona like we are, follow it up with jump in the pool afterwards.

 

  1. GYM: Join a gym and bring your kids: My local gym is Mountainside Fitness and they have kids exercise equipment in the childcare area. They also play dodge ball in the mornings and a few days a week they have a program called Fit Kids.

 

  1. DECK OF CARDS WORKOUT: You and your kids can do it together. Get a deck of cards and shuffle them up. Flip one card over at a time and use the number on the card to tell you how many reps. Ex. 9 of hearts = 9 jumping jacks
    • Hearts: Jumping Jacks
    • Diamonds: Push- ups
    • Spades: Squats
    • Clubs: Sit ups

 

  1. WATER PARK: Spend a few hours at a local water park. We have a water park down the street from our house so it makes it easy with season passes to go for a few hours. Kids get exercise by moving around the water park and climbing all those stairs.

 

  1. HIKE: Head to cooler weather and go for a hike to explore nature.

 

  1. PARKS: If weather permits head to the park to burn off some of that energy or find an indoor park to play at.

 

  1. INDOOR SKATING RINKS: Go spend a few hours roller-skating or ice-skating. They even have indoor skateboarding parks these days.

 

Get creative and involve your kids to make exercise fun! Show them how important exercise is by exercising yourself.

 

Need a workout program yourself? Join Muscle Fix, 8 workouts a month all via MBHbymisty App. Included on the app are areas to track your progress and videos of every exercise. This strength program is for all levels.

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.