APRIL 2021 | ISSUE 29

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

I was talking with a friend the other day about a friend of his who had “thrown out his back” while shoveling after our big snowstorm last month and it got me thinking about how many people likely suffered a similar circumstance trying to clear that snow. I know it certainly made me work up a sweat, but I rather enjoyed the workout it provided and never once was worried about “throwing out” my back. This is a small example of why I lift weights, focus on movement quality, and work to stay in an all-around physically prepared state – I just feel more capable of handling life’s challenges.

Regular physical training is linked to better overall immune function, being physically strong(er) is linked to lower all cause mortality, higher quality movement function is associated with less injury risk. All this and we’re not even talking about the metabolic health benefits! Physical training builds a more durable body and the discipline and dedication it requires to train regularly builds mental and emotional strength that I think is hard to acquire otherwise.

Now I’m not saying being strong and fit makes you bullet proof to injury, but it sure as hell does not hurt and it will mean you are far less likely to have an aching back next time there is a big snowstorm. Find a routine that you can stick to that keeps you strong, practices movement, and maintains your fitness – it’s never too late start and you will not regret it! If you need help on where to begin the process contact us today, we are here to help.

Our next REBUILD 101 Program is starting in 11 days and you don't want to miss out on getting strong with a great group of supportive women!

When is it: APRIL 12TH - MAY 20TH

What time: Option 1 - 9AM on TUESDAY + THURSDAY
Option 2 - 6PM on MONDAY + WEDNESDAY
Option 3 (Advanced Group) - 4PM on TUESDAY + THURSDAY

How much: $299

Where: Lions Den SMP - 5058 S. Syracuse St., Denver, CO 80237

REBUILD 101 was built inclusively for ALL WOMEN, who want to feel inspired and empowered by movement and strength. You'll spend 6-weeks, training in a small group setting, with Coach Coope who will challenge you appropriately and unlock the limitations that you face.

Each 60 minute class is specially designed to revolutionize your workouts by helping you build strength and mobility, while optimizing intentional and purposeful movement. REBUILD 101 is not just about meeting the needs of today, but also keeping your body going strong for the long haul.

This time we’ve got 3 options: morning, evening or advanced. Spots are limited so make sure to sign up today!

LINDSEY’S #FitTip

#LIONSDENSMPRUNCLUB

Start Slow by: Coach Tristan

With warm weather upon us I get a lot of questions from people about running. Some want to get back to running after it’s fallen out of their routine over the winter, others are looking to start running for the first time this spring. My first bit of advice is always the same – start slow!

One of the most common mistakes that people make when they begin running is taking on too much running too fast. This is particularly common for individuals who are already fit but not necessarily accustomed to running on a regular basis. The highly repetitive nature of running can tax the joints and tissues in a way other forms of exercise do not. Because of this it is important to give your body time to adapt and acclimate to the load that is running. There are two sides to the adaptation coin that allows us to be successful at running – one is the cardiovascular/metabolic side and the other in the structural strength side.

The cardiovascular/metabolic side of the coin is the one that generally adapts the fastest and this can lead people to more mileage than they are structurally ready to handle. This often plays out with someone increasing their running volume over the course of the first 4-6 weeks of running and they feel great, which makes them feel like running more. Then suddenly, they start dealing with some knee pain, or calf pain, or hip pain, whatever it might be quickly derails their progress and they are forced to take some time off. For many people this becomes the jump off point and they just give up on regular running all together. Others stick with it but get into a cycle of on and off running, constantly dealing with various aches and pains.

We can get ahead of this pain cycle by simply working smarter out of the gate and understanding that the process of building the structural strength to run regularly and pain free takes time. We need a strategy that looks at where you are starting from and builds appropriately to your needs. This might look like run/walking for the first 4-6 weeks and that is ok – start on the easier side of things and be patient, you will be rewarded in the long run with better and more pain free running in the long run (pun intended)! If you need help on building your personalized strategy to consistent running contact us today!

#MOBILITY

Side Hip Smash by: Coach Joel

What’s up Lions!? This month we are staying focused on hip health, particularly the side of the hip. The entire area from glute to front of the hip can get chronically stiff and adaptively short from sports, training and deskbound life. The following hip smash is another easy way to restore hip function and loosen tissue providing slack up and downstream. Stiffness in this area can sometimes be the culprit of hip, lower back and even outer knee pain. This a great mobilization encompassing your upper/outer glute and hip flexor areas during the same session. This smash will not only help improve squat, deadlift, lunge and pistol positions, but can help to dissipate hip, lower back and some knee pain. You can use any size ball for this smash although larger balls will do a better job globally mobilizing your targeted areas. If you have not played with this one yet I recommend starting with the softest and largest ball you have access to, priority being in that order. 

This smash works phenomenally and is easily worth the short term discomfort for the gains it provides. Getting the most out of your mobility sessions always includes a very important component and that's breath work. Any breathing technique can work here as long as it includes deep, manageable inhales and slow controlled exhales. Focused breath work simultaneously provides assessment of intensity and captures control of your nervous system. If you can’t breathe deeply, ease back some with less pressure and/or use of a softer, larger ball.

Test your deadlift, squat, lunge and/or pistol before you begin this smash and retest it upon completion to see how well it worked. The best times to for this mobilization are immediately after a leg workout, later that night or the night before a leg day. Restoring and improving hip function feels so NICE, get after it and get them hips feeling better! If you have questions, other issues or would like to dive deeper into creating a more supple body, please feel free to reach out to me. Schedule a personalized private 30 minute session with your friendly neighborhood mobility nerd. Stay Mobile My Friends!

#PODCAST OF THE MONTH

Peter Attia The Drive | #151 Alex Hutchinson, Ph.D.: Translating the Science of Endurance and Extreme Human Performance‬