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A message from Founder and Owner, Coach Tristan Mitchell: Wow, what a difference a month can make. As Coronavirus is turning the whole world upside down we hope everyone is staying healthy and strong through this experience. We know that many of us are at home and that’s where we need to be right now but being home everyday doesn’t mean that we shouldn’t be getting our workouts in. We know that regular exercise can boost our immune function and resiliency to illness (although don’t overdo it! Too much can do the opposite). When regular exercise is paired with good dietary choices and sleep we have a potent combination of tools to build a strong immune system! Don’t let being at home turn into consistently staying up too late, eating junk food and snacks throughout the day, drinking every night, and blowing off your workout because you are lacking motivation. Don’t let excuses get in the way of you not just maintaining, but improving your health during this time. A lot of us have more time on our hands than we are use to, use it well - meal prep healthy meals and snacks, drink plenty of water, get outside for a daily walk, get your workout in (with us!), get to bed at a reasonable hour and prioritize your sleep. Quarantine isn’t fun for anyone but we can use this time to focus on health more than ever! While we may not be able to get you into the Den right now we are still here to help you maintain your training consistency or we are here to help you get started on your journey of a healthy and active lifestyle! Below is a list of our current offerings. We are continuing to expand on this as social distancing continues. Free workouts on our YouTube channel with minimal to no equipment modifications included A private Facebook group for our members where we are putting up health tips, advice, and challenges to keep you sharp and maintain some team accountability Virtual personal training sessions so you can continue to work with or start working with a trainer and keep progress going Coach Jennifer is hosting virtual workouts for our Group Members at noon Monday - Friday, you can register via MindBody We also have the option of doing online programming via TrueCoach, please contact us for details if you are interested
Stay healthy Lions!
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#RESTART Nutrition Program
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There is still time to sign up for our RESTART Nutrition Program with Tammy Damrath. This program starts tomorrow, April 2nd, and will run every Thursday via virtual meetings on Zoom for 5 weeks. The RESTART Program is a whole-food approach to wellness. You will meet weekly for 60 to 90 minutes and Tammy will lead you through simple, up-to-date holistic nutrition education. Over the 5-week program there is 1 week of preparation, 3 weeks of guided sugar elimination, and 1 week of careful food re-introduction. The RESTART Program may only be taught by licensed instructors that have received holistic nutrition training. Their Nutrition Therapy programs utilize a holistic approach to wellness that evaluates underlying nutrient needs and imbalances. FNTPs do not diagnose or treat disease, rather they use whole-food nutrition to help clients address their digestion, blood sugar regulation, healthy fatty acid balance, adequate hydration, and mineral needs. The bioindividuality of each client is honored in the creation of tailored wellness plans that include not only nutrient-dense foods, but other lifestyle factors such as movement, relaxation and sleep. What better time to get your nutrition dialed in, than when we are all stuck at home! Sign up now and let’s help keep each other accountable during these challenging times! Have questions? Contact Tammy for more details.
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Let's talk about snacks! Because let's be real.. even I have been struggling more than normal lately and it seems to only be the beginning of this Coronavirus journey. As much as this situation isn't fun for any of us, we can't let it dictate our health in a negative way and give us permission to take a "vacation" from proper nutrition. Our bodies are already in a heightened state of stress and naturally, that causes our cortisol levels to increase. Ever notice how you crave unhealthy foods when you're stressed? You can blame cortisol for that. So how do we keep our stress levels down? We take extra time to move our bodies during the day, we slow down, and we put healthy food in our body so we can keep a more balanced level of hormones. Everything works together. With that being said, here are a few healthy and easy snack options for you if you can't fight the urge to reach for some "quarantine snacks".
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Nuts & berries in a bag with a side of sparkling water. Pick your favorite nuts (mine are macadamia nuts and pistachios) and a handful of berries (blackberries or blueberries). This is a great combination of healthy fats and fruit with very low sugar content. It'll keep your insulin low and your belly satisfied. The sparkling water can help satisfy any soda cravings. I prefer Topo Chico. |
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Nuts & berries in a bag with a side of sparkling water. Pick your favorite nuts (mine are macadamia nuts and pistachios) and a handful of berries (blackberries or blueberries). This is a great combination of healthy fats and fruit with very low sugar content. It'll keep your insulin low and your belly satisfied. The sparkling water can help satisfy any soda cravings. I prefer Topo Chico. |
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A handful of shelled pistachios. A small handful of shelled pistachios will be the perfect amount and give you time in between each bite to avoid over-eating, which is why you want to avoid buying the de-shelled version. |
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A handful of shelled pistachios. A small handful of shelled pistachios will be the perfect amount and give you time in between each bite to avoid over-eating, which is why you want to avoid buying the de-shelled version. |
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EPIC uncured bacon & pork bites. These are similar to beef jerky and have zero added sugar. They're high in protein and a great, low inflammatory snack with lots of good flavor. |
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EPIC uncured bacon & pork bites. These are similar to beef jerky and have zero added sugar. They're high in protein and a great, low inflammatory snack with lots of good flavor. |
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Egg salad on a Sieta grain-free tortilla. Actually, this one could probably pass as a meal but I have found it also makes for a great snack. Egg salad can be made healthy with avocado oil based mayo, a little bit of mustard & some chopped pickles. Spread it over a cassava flour or almond flour tortilla and you've got a high protein wrap that'll leave you full for hours. |
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Egg salad on a Sieta grain-free tortilla. Actually, this one could probably pass as a meal but I have found it also makes for a great snack. Egg salad can be made healthy with avocado oil based mayo, a little bit of mustard & some chopped pickles. Spread it over a cassava flour or almond flour tortilla and you've got a high protein wrap that'll leave you full for hours. |
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Paleokrunch grainless granola. I was recently introduced to this brand and it's a great substitute for anyone who loves munching on granola but it's completely paleo-friendly. It's made of almonds, coconut, sunflower & pumpkin seeds, coconut oil & honey for a crunchy, sweet yet guilt-free treat.
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Paleokrunch grainless granola. I was recently introduced to this brand and it's a great substitute for anyone who loves munching on granola but it's completely paleo-friendly. It's made of almonds, coconut, sunflower & pumpkin seeds, coconut oil & honey for a crunchy, sweet yet guilt-free treat.
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The Gut Smash by Coach JoelDuring crazy times of uncertainty our stress levels can increase. These stressors come from each biopsychosocial component in our lives. These include: Lifestyle, poor posture, poor sleep quality and quantity, belief effects and psychological needs, interpersonal relationships and interactions, work schedule and structure, and social stressors like the major disruption caused from the COVID19 pandemic. Of these areas one of the most important fundamental basic needs is sleep. Poor sleep leaves us anxious, tense, irritable, lethargic and susceptible to illness. Sleep impacts our physiology including the nervous, cardiovascular and immune systems. Quality sleep will create the basis for ample robustness in our bodily systems. The gut smash is my favorite and most utilized mobilization exercise to promote better quality sleep and simultaneously improve functions to the other systems of our body. Benefits: Grants an opportunity to work on breathing and bettering that skill. Helps to restore muscular tissue function, improving spinal bracing abilities, trunk function, rotational movement and correcting inefficient breathing mechanics. Mobilizes visceral tissue and the organs improving function. Due to gut flora in the gastrointestinal tract having an abundance of immune rich cells and by forcing the removal of lymph in the region you can better stimulate your immune system as well as digestive functions. Areas to target: Belly button and quadrants of the abdominal region (Under the ribs down to the pubic bone and across the width of your body) Techniques to use: Contract & relax, pressure wave and rotate, tack & twist and floss Tricks of the trade to better effectiveness: 10 minutes of soft tissue work minimum PRIOR to bedtime in lying positions - supine & prone (takes demand off the trunk musculature used for bracing the spine). Add compression (larger soft ball, foam roller, pillows, etc.). Close your eyes and give yourself permission to relax (adds layer of parasympathetic response). Concentrate on your breath work techniques (4-4-8 count, box breathing, meditative breath) Stress comes at us in different forms and affects multiple systems of our body, yet one of our best weapons against stress and its impacts is quality sleep. Spending generous time mobilizing this area of the body prior to bedtime is an extremely effective way to promote better sleep quality while also improving other bodily functions. Check out this demonstration of gut smashing here. If you have any questions or would like to learn other mobilizations for the trunk region personalized for you, please feel free to reach out to me. Stay safe, healthy, calm and mobile my friends.
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Wow... what a dramatic shift all of our lives have taken in the last month! We hope that all you Den members are staying safe and healthy at home. During times like this where your regular routine is disrupted and anxiety levels are high, it's easy to cope by adopting habits that make you feel most comfortable in the moment... things like not leaving the couch and turning to processed snack foods to beat boredom and temporarily ignite our brain's pleasure centers. But keep the long game in mind. While you're home staying healthy and doing your part to 'flatten the curve', you can keep up with your fitness routine and choose foods that nourish your body and promote wellness. Maintaining healthy habits will help you sleep better, improve your mood and ability to cope with stress, and leave you that much better off when life returns to normalcy in the future. Zeal is still here for you! We're open for curbside pickup Monday-Friday from 11AM-7PM. If you want a break from cooking at home, give us a call and we'll prepare a meal made of wholesome ingredients and delicious flavors to add some enjoyment to your stay-at-home life. We're offering a special menu at this time that simplifies your choices and makes it easy to feed your whole family. Call us at 720-708-6309 to place an order. Check out the Menu |
Peter Attia The Drive Ep.102 | Michael Osterholm, Ph.D.: COVID-19—Lessons learned, challenges ahead, and reasons for optimism and concern
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In this episode, Michael Osterholm, Director of the Center for Infectious Disease Research and Policy at the University of Minnesota and author of ‘Deadliest Enemy: Our War Against Killer Germs’, provides an overview on the COVID-19 pandemic in regards to what has happened to date, what we’ve learned about how the disease spreads, and his optimism and pessimism about what potentially lies ahead. Michael gives his take on the true case fatality rate, why it differs around the world, and which underlying conditions, such as obesity, impact risk of severe illness and death. We also discuss the outlook regarding vaccines, repurposed drugs/antivirals for treatment, and Michael’s growing concern about supply chain limitations with respect to drugs, vaccines, n95 masks, and testing kits. |
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In this episode, Michael Osterholm, Director of the Center for Infectious Disease Research and Policy at the University of Minnesota and author of ‘Deadliest Enemy: Our War Against Killer Germs’, provides an overview on the COVID-19 pandemic in regards to what has happened to date, what we’ve learned about how the disease spreads, and his optimism and pessimism about what potentially lies ahead. Michael gives his take on the true case fatality rate, why it differs around the world, and which underlying conditions, such as obesity, impact risk of severe illness and death. We also discuss the outlook regarding vaccines, repurposed drugs/antivirals for treatment, and Michael’s growing concern about supply chain limitations with respect to drugs, vaccines, n95 masks, and testing kits. |
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