JANUARY 2019 | ISSUE 2

#QUOTEOFTHEMONTH

2019 is here! As we go into this new year with resolutions and goals, let us remember to focus on the process of achieving these goals and find accomplishment in that process. That process is where habits and real lifestyle changes are formed. Those are what carry us well beyond a weight loss, performance or physical appearance goal. Those habits are the foundation for a healthy and active lifestyle. There is no finish line when it comes to health, fitness and longevity. Only when we find victories in the process do we find balance. Then the process becomes your goal, and the goal becomes your lifestyle. Wishing a happy, healthy and active 2019 to our Lions Den Family!

THE PRIDE’S PRIDE

Kathy and Michael Collins

#MOBILITY

Constant Awareness and Owning Our Positions

If you’ve been around Lions Den for any period of time, you’ve probably heard us talk about how positions and shapes you spend time in at home, work or anywhere else will impact the way you move in the gym. We need to have a plan governed by a proven system to help guide our movement lifestyle.

A Systematic Approach:

There are many approaches when it comes to correcting range of motion restrictions, addressing tight muscles and treating achy joints. There are a combination of techniques utilized in a systematic approach to account for all movement-related problems. This includes 10 to 15 minutes per day of mobility work spent on basic routine maintenance of your body.

Mobility work isn't just a movement, exercise or stretch. Mobilization is a movement-based, full-body approach that takes into account all the elements that limit movement and performance. These elements might include motor control problems, soft tissue and joint capsule restrictions, joint range of motion dysfunction, short and tight muscles, and neural tension issues (restricted movement of the nerves). Mobilization becomes a transforming weapon for improving your capacity to move and perform efficiently.

A Movement-based Plan:

Having a movement-based plan starts with positional and movement awareness as well as taking responsibility for your own deficits. Getting into good positions and moving with good form mitigates mechanical inefficiencies. The potential for injuries from overuse will be limited and even possibly avoided. Good movement and motor control allows your body to deal with tissue restrictions. Resolving your movement problems is an everyday endeavor. Your body adapts to positions and movements you put it in throughout the day. If you move with good form and allow your joints and tissues to assume stable potions, you ingrain functional motor patterns.

Correct human movement is not open for debate and technique is not a theoretical idea. When you understand good shapes and exercise positional awareness throughout your day, your body will respond in a positive way, whether that is addressing chronic pain or performing at your highest potential. We are meant to move, but there are proper ways to do so.

Are you wondering or Interested in what shapes you can express yourself completely in? Schedule a movement assessment with one of our “Mobility Nerds” to learn about strong movement mechanics. From there we can develop a personalized mobility lifestyle program for you.

#ZEALMEALS

Recipe of the Month - Bone Broth

This month, in light of the recent chilly weather and the fact that winter has officially begun, we asked our friends at Zeal to provide us with a feature that would be the perfect winter warmer and they didn't hesitate to recommend bone broth!

What it is
Bone broth is similar to stock, in that it's made from boiling, or brewing, the bones of animals. The most common kinds of bone broth are made from beef and chicken, but really any bones will work. What makes bone broth different from stock or regular broth?

Two things: 

• The bones used in bone broth usually contain some meat and connective tissue, whereas stock is usually mostly stripped bone and regular broth is usually mostly meat. So you could say that bone broth is the best of both worlds!

• Time. This is the big one. To make bone broth, the bones are boiled over a long period of time, allowing the nutrients in the connective tissues and marrow to seep into the broth. So the cooking process is what gives bone broth its superpowers.  

Why we chose it
What are the benefits of bone broth for our Lions Den athletes? Here are some of the big ones: 

• It's nutrient-rich, full of vitamins such as calcium, magnesium, collagen, vitamins A and K, zinc and iron, among others. 

• It can help the joints. Bone broth contains gelatin, which may break down into collagen in the body. Collagen supports strong joints, and protecting the joints is crucial for athletes.

• Because it's packed with amino acids, it can help reduce inflammation and heal the gut. 

• It can help with weight loss. Bone broth is packed with protein which gives the body a sensation that it's full and can help when practicing caloric restriction.  

Bone broth is often cooked with aromatics such as onions and herbs to enhance its delicious flavor. You can also add herbs and vegetables to prepared bone broth to make things interesting! Zeal's owners recommend rosemary and sea salt as their favorite additives.

How you can get it
You can pick up a pint of bone broth in the Zeal cooler at Lion's Den for $6 or stop into Zeal for an unbeatable bowl of bone broth with quinoa, greens and rosemary oil for $7.

Get Zeal on the Go!

With our busy lives, it can be difficult to find time for exercise and healthy eating. That's why Lions Den has teamed up with Zeal to offer our athletes the opportunity to order pickup or delivery right here at the gym!

SKI AND BOARD WORKSHOP

Lions Den SMP along with Physio Room will be offering an interactive workshop with movement screens to assess risk of injury and exercise prescription to shred harder and get the most out of your pass this season!

Learn the most effective exercises and programming to get you ready for the best part of the season and keep you injury free. Leave the workshop with a written plan to increase strength, mobility, and performance to make 2019 a great season on the slopes!

Come dressed to workout, move, and have fun!!

This will start with a complimentary introductory workshop on January 3rd at 6:00 pm, leading into a 4 week program on Thursday evenings at 6:00 pm. Sign up here.

Taught by:
Dr. Chris Robl, PT, DPT, Owner and Found of Physio Room
Wade Bass, Lion’s Den Coach and Mobility and Strength Master

#BOOTCAMP