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A message from Founder and Owner, Coach Tristan Mitchell: “Ski season is upon us and if the last couple weeks are any indication it looks like there is going to be plenty of snow this season! Over the years I have been consistently told by my ski and snowboarding clients that they feel like they are stronger and more conditioned skiers because of our training. Each season it reminds me how demanding these winter activities are and how important it is to make sure we are strong when we head up to the mountain. So much of what we work on at Lions Den can and will benefit your skiing or snowboarding – strong, foundational strength work, transferable movement skills, trunk, hip, foot, and balance work that helps increase proprioceptive awareness, and all around conditioning to have you ready to crush the slopes. Stay consistent with us this winter, stay strong, and attack those mountains this season!”
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Hello! I am very proud to join the team here at Lions Den SMP, so allow me to introduce myself… As a fitness professional for over 17-years, I come with a bank of experience, training and accreditations as a group fitness coach (TRX, cycling, kickboxing, strength training, HIIT and agility performance training, to name a few). |
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Hello! I am very proud to join the team here at Lions Den SMP, so allow me to introduce myself… As a fitness professional for over 17-years, I come with a bank of experience, training and accreditations as a group fitness coach (TRX, cycling, kickboxing, strength training, HIIT and agility performance training, to name a few). |
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Throughout the years, I've been motivating my clients into the best versions of themselves – whether it’s improving fitness, getting healthier, more mindful, or to just simply move – my job is to help YOU, pure and simple. My strength and passion stems from connecting with my clients to find their true motivation and drive, then capitalizing on that to bring out their greatness. And it works! I’ve trained multiple Ironmen & road cyclists into PR’s, helped clients shred the pounds and coached individuals into pain-free living. |
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Throughout the years, I've been motivating my clients into the best versions of themselves – whether it’s improving fitness, getting healthier, more mindful, or to just simply move – my job is to help YOU, pure and simple. My strength and passion stems from connecting with my clients to find their true motivation and drive, then capitalizing on that to bring out their greatness. And it works! I’ve trained multiple Ironmen & road cyclists into PR’s, helped clients shred the pounds and coached individuals into pain-free living. |
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My philosophy. My success is grounded in your success...I get so invested in, and emotional about, my clients success - I constantly think how amazingly incredible it is that my clients are allowing me to be a part of their health journey! I take that honor very seriously and see health as not only having a strong body, but also training for a strong mind with optimal fuel for both - body, mind, nutrition play an integral role in what makes us highly functioning human beings. With that, we will not only focus on making your body strong, but making your mind strong as well – don’t be surprised if I “prescribe” books, podcasts, and mindfulness exercises as homework. |
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My philosophy. My success is grounded in your success...I get so invested in, and emotional about, my clients success - I constantly think how amazingly incredible it is that my clients are allowing me to be a part of their health journey! I take that honor very seriously and see health as not only having a strong body, but also training for a strong mind with optimal fuel for both - body, mind, nutrition play an integral role in what makes us highly functioning human beings. With that, we will not only focus on making your body strong, but making your mind strong as well – don’t be surprised if I “prescribe” books, podcasts, and mindfulness exercises as homework. |
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What’s it like to train with me? I believe that time is our only commodity, and it is precious, so I meticulously design each and every session grounded in the goals you set for yourself, and the goals we set together. First and foremost, I promise to be honest and kind with you, as long as you promise to be honest and kind with yourself. Secondly, I will show up to every session prepared to push you and motivate you, so be prepared to work. Finally, I will bring a fun and energetic environment…life is hard enough, so let’s have some fun along the way (after all, research shows that we work harder when we are having fun!). |
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What’s it like to train with me? I believe that time is our only commodity, and it is precious, so I meticulously design each and every session grounded in the goals you set for yourself, and the goals we set together. First and foremost, I promise to be honest and kind with you, as long as you promise to be honest and kind with yourself. Secondly, I will show up to every session prepared to push you and motivate you, so be prepared to work. Finally, I will bring a fun and energetic environment…life is hard enough, so let’s have some fun along the way (after all, research shows that we work harder when we are having fun!). |
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I place a high emphasis on increasing physical performance all while resolving pain, preventing injury, and getting my clients to move better. The human body is designed to be pain free and move well - throughout training we often forget that fitness & performance should not come at the price of pain and injury. With this as a focus, I will get you moving better than you ever thought possible. Expect to move in ways you never thought of (burpee sled pushes anyone??), feel muscles you’ve never felt before, and enjoy every second of it. Want to see what it’s all about? Contact me to set up an initial session!
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Ava Mitchell is a Freshman Cross Country runner at Arapahoe High School and part of their 5A State Championship team. She is also the niece of Coach Tristan and has been strength training at Lions Den for the last year and half and has worked with both Joel and Tristan over that time. She finished top 10 at every meet she ran this year apart from one where she finished 11th. She ran a new 5k personal best with a time of 18:09 at the Liberty Bell Invite and finished 7th overall, just .3 seconds behind one of her best friends and teammates, at the Colorado State Meet where her team became State Champions. |
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Ava Mitchell is a Freshman Cross Country runner at Arapahoe High School and part of their 5A State Championship team. She is also the niece of Coach Tristan and has been strength training at Lions Den for the last year and half and has worked with both Joel and Tristan over that time. She finished top 10 at every meet she ran this year apart from one where she finished 11th. She ran a new 5k personal best with a time of 18:09 at the Liberty Bell Invite and finished 7th overall, just .3 seconds behind one of her best friends and teammates, at the Colorado State Meet where her team became State Champions. |
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She has worked hard at improving movement capacity and strength and puts that to use with increasing her mileage and intensity throughout the season. She has been an amazing example of what consistent hard work, both running, and strength training can do for an athlete and is a true LION! Congratulations to Ava and the entire Arapahoe Cross Country team for their amazing season and becoming State Champions! “Strength training at Lions Den has built a better base and made me feel like a stronger and better all around athlete.” - Ava Mitchell |
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She has worked hard at improving movement capacity and strength and puts that to use with increasing her mileage and intensity throughout the season. She has been an amazing example of what consistent hard work, both running, and strength training can do for an athlete and is a true LION! Congratulations to Ava and the entire Arapahoe Cross Country team for their amazing season and becoming State Champions! “Strength training at Lions Den has built a better base and made me feel like a stronger and better all around athlete.” - Ava Mitchell |
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Accept the challenge and dive into the Viking Ninja System! Created by Master Coach Erik “Esik” Melland, this multi-level, all encompassing system centers around Bodyweight and Steel Mace Training. From beginner to advanced, from regressing a certain movement to progressing it. Viking Ninja will bring out your full strength and conditioning potential both, as an athlete and coach.
Day 1 - Prep Day
Bodyweight Training (3 - 4 hours):
All the Viking Ninja movements and methods stem from bodyweight. Learn technique and cues on beginner VKNJA movements (Squat, Hinge, Push, Pull). Participants will learn technique, cues and corrections for VKNJA bodyweight training basics.
Steel Mace Training (3 - 4 hours):
Each VKNJA steel mace movement is broken down showing proper technique, cues and the necessary corrections needed to be successful wherever your fitness takes you. Criteria such as landmarks, grip placement, posture and structure with mace will be covered.
Day 2 - Test Day
(6 - 8 hours): With Day 1 complete, there is an understanding of what is needed and expected for the Test on Day 2. The movements will be reviewed, coaches/partners will be prepared for protocols and the information will be applied. After the final Test has concluded there will be a section focused on VKNJA programming, followed by Q&A and closing remarks. This course includes a VKNJA shirt, detailed manual, sponsored products/codes and more. Sign up for this awesome event today!
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Programming for Mobility by Joel Freiboth:Can you touch your toes keeping your back flat? How about reaching your arms all the way over your head without bending at your elbows or over extending your lower back? Even if your answer is yes, the fact is everyone has a joint, muscle or position that is restricted or missing full range. The good news is that these conditions can be improved by following a consistent mobility program. This will include developing a list of target areas to work on, prioritizing joints and tissue before working on positions, and spending a minimum dose of time on at least two mobility exercises daily. The template is simple: A. target an area to work on, then;
B. include working upstream and downstream of the target area. First, start with a list of restrictions that need resolutions (ie shoulder pain). Keep it simple and specific to your daily activities or sports. Give your mobility sessions purpose by understanding and reminding yourself why you’re trying to resolve your restrictions. Second, focus on painful joints and tissues. Then switch your attention to the positions of restriction. Reference the outline to resolving pain (discussed in a previous article): If it feels like it's in the wrong spot, put it in the right spot. If something is not moving, get it moving.
Spend no less than two minutes in each position. Research indicates that it takes at least 2 minutes to illicit soft-tissue changes. If you don’t have a timer, ten breaths using the 4,4,8 count becomes a good guidance tool. This is my preferred method because it incorporates a focus on breathing, which is key to body maintenance work and controlling downregulation of the nervous system. Choose two mobility techniques to use for your session. For example, when you wake up or before a workout include cat-cow or gunslinger to superman chest movement, followed with thoracic extension and flexion work on a foam roller. If mobilizing after a workout session, hit some smash and floss for your quadriceps on a foam roller followed by couch stretching in a lunge position. As with anything in life, in order to create long-term and permanent change, consistency is the name of the game. This means at least 10 minutes per day. This is such a small investment of time that will pay out priceless dividends in the quality of your life. If you haven’t already, we invite you to come a Mobility Class to learn body maintenance techniques and their nuances in order to create a daily habit. You can also schedule a half-hour private with one of our “Mobility Nerds” to get a more personalized session for developing a program and addressing your particular tissue ailments.
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Fall Taco Bowl“Fall is a great time for warm and hearty bowls that contain a delicious array of healthy ingredients. A good bowl is never boring and can include both hot and cold items and a variety of flavors. One of our favorite bowl flavor combinations is something savory with something fermented. Right now, Zeal is offering a seasonally-inspired Fall Taco Bowl on our lunch and dinner menu. This creation features a variety of nutritional heavy hitters, including avocado, roasted sweet potato, and a mixture of rice and quinoa. Topped with mixed bean succotash, pico de gallo and our housemade ranchero salsa, the Fall Taco Bowl will fill your belly and satisfy your appetite for fresh flavors. It's vegan, gluten-free, and nut-free, and you can always add one of our high-quality proteins for those extra gains days. Come in and try our Fall Taco Bowl at Zeal today! Mention #ZealMeals and get 15% off of your dine-in order. Or you can order one before your workout at Lion's Den begins and have it delivered when you're done with your sweat session. Just ask one of the LDSMP crew for help. In the words of one of our daughters: "I love a good bowl!" Yours in good health,
Wayde and Chelsea
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TFC Audio Project Ep 20 | Knee Pain
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In this episode of #shoptalk, Mike and Nick discuss knee pain. It's something they see so many people struggle with in their clinic and they find that it isn't being effectively treated by the medical and rehab community. They go over knee anatomy and how the hip and ankles effect your knees. They talk about patellofemoral pain syndrome, the research around that, and the things that contribute to it. They finish off with the things that they look for when someone walks into their clinic with knee pain and what you can work on to get rid of and prevent knee pain for good. |
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In this episode of #shoptalk, Mike and Nick discuss knee pain. It's something they see so many people struggle with in their clinic and they find that it isn't being effectively treated by the medical and rehab community. They go over knee anatomy and how the hip and ankles effect your knees. They talk about patellofemoral pain syndrome, the research around that, and the things that contribute to it. They finish off with the things that they look for when someone walks into their clinic with knee pain and what you can work on to get rid of and prevent knee pain for good. |
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