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A message from Founder and Owner, Coach Tristan Mitchell: How do we set ourselves up for a healthy lifestyle when life gets so busy and the demands on many of us feel never ending. How can we possibly be active everyday? Or even most days of the week? I would argue that the busyness of our lives is even more reason to prioritize a healthy and active lifestyle and one of the best ways to this is to find family and friends to accomplish this with. Having a social group to workout with, whether going for a run, a hike, or coming to Lions Den for a workout helps hold you accountable and keeps things fun! As the saying goes, “misery loves company” and there are few things that can create a bond like the “misery” of getting a hard workout in with your friends! Find those people, the friends that will help hold you accountable to your physical activity of choice and eliminate the easy outs and excuses that get in the way of you accomplishing your goals!
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Karen BlackmanI have been a member at Lions Den since April of 2018, taking the group classes usually at 6am. Before my recent wrist surgery, Tristan reached out to me to talk about a plan for continuing my wellness and fitness journey so that I didn’t lose ground during recovery. I had resigned myself to not being able to work out for weeks. Tristan helped me focus on what I could do to continue to work out safely and also focus on healing. This was beyond encouraging and I went into surgery feeling much better. He also encouraged me to wok with Joel as he has experience with mobility, rehabbing and occlusion physical therapy. |
Karen BlackmanI have been a member at Lions Den since April of 2018, taking the group classes usually at 6am. Before my recent wrist surgery, Tristan reached out to me to talk about a plan for continuing my wellness and fitness journey so that I didn’t lose ground during recovery. I had resigned myself to not being able to work out for weeks. Tristan helped me focus on what I could do to continue to work out safely and also focus on healing. This was beyond encouraging and I went into surgery feeling much better. He also encouraged me to wok with Joel as he has experience with mobility, rehabbing and occlusion physical therapy. |
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Working with Joel as part of my PT has definitely had a positive impact on my rehab after surgery. Joel is incredibly knowledgeable, is constantly continuing to research to stay ahead of holistic wellness trends and I have benefited tremendously from working with him. Everyone at Lions Den is more than willing to share their knowledge and expertise and have been incredibly supportive. I was told by the doctor that it would be two months before I could even start to see evidence of healing from the surgery and begin to regain strength in my hand, wrist, thumb and forearm recovering from a tendon being manipulated and partially removed to repair my wrist. At my first post-surgery checkup, the doctor commented on great blood flow and how much I had healed so quickly. I continue to make gains and I am grateful to have found Lions Den and their willingness to be an important part of my wellness team!
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Executive Hip Mobilization by Coach Joel:Last month we addressed sliding surfaces and the components, structures and systems that can cause mobility restrictions. We discussed how to improve them by using techniques like the hip flexor smash and tack and floss to restore normal function. This month we’re going to cover how to lengthen tissues to end range. After running through the mobility improvement checklist, most athletes can restore normal ranges of motion by: improving motor control clearing joint restriction restoring sliding surface function
The method of muscle dynamics fits in as the last stop to restoring mobility. Working on exercises to better improve end range positions can sometimes be mistaken to look like classic static stretching. The secret in the sauce is working on restoring neurological communications from the brain to the tissue(s) being mobilized by applying tension at end range positions and focusing on contracting and relaxing the tissue to get a little more range. When using this method, you are always emphasizing mobilization in the positions that you are trying to improve. For example, if you have range restriction in the bottom of your lunge position, then you need to mobilize in that position or in a shape that looks similar. Once you are at the end of your range, you will contract and relax the tight tissues to increase ranges, even if only slightly. This method can work for athletes who need to get into extreme positions like dancers or gymnasts and for people who get stuck in end range positions for long periods of times like tradesmen, surgeons who are bent over for long periods, office workers behind a desk day after day or a salesman driving for long stints. If getting shackled to your desk or pinned in a window seat on a long plane ride use the following muscle dynamic stretch to mitigate the unavoidable slow bleed to your hip function that you will experience.
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Using the 4-4-8 breath rule to help guide you, push down at the knee to take the hip to full external rotation, inhale into the tension (4 seconds), contract the tight tissue hold (4 seconds) and then breathe out slowly (8 seconds) trying to increase the range of external rotation and repeat 3-5 times
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Using the 4-4-8 breath rule to help guide you, push down at the knee to take the hip to full external rotation, inhale into the tension (4 seconds), contract the tight tissue hold (4 seconds) and then breathe out slowly (8 seconds) trying to increase the range of external rotation and repeat 3-5 times
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Now that your understand a little more of the mobility improvement checklist, the general rules are as follows, prioritize improving motor control, complete joint work and banded flosses before training, use sliding surface and muscle dynamic end range mobilizations techniques for post exercise or training. We should be practicing some form of soft tissue maintenance work on ourselves for 10 - 15 minutes every day. If you want to learn how to mobilize sign up for one of our Mobility Classes offered Monday and Wednesday nights at 7pm immediately following group training class or schedule a half-hour private with one of the “Mobility Nerds” or Joel himself to get a more personalized session for your particular tissue ailments. We would love to chat with you about your favorites techniques and give you a checkup to make sure you’re moving well.
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“Why I Became a Personal Trainer” by Lindsey GreenI remember specifically being in 5th and 6th grade and anytime I was asked “Lindsey, what do you want to be when you grow up?” I would respond with my head held high and confidently say “I want to be a Gastroenterologist”. A what? Isn’t she 10 years old? I think my Dad told me once that I’d make a great doctor and we came across this specific specialty that I found entertaining to say. Even though I was vaguely sure what a gastroenterology was, I knew I wanted to help people. |
“Why I Became a Personal Trainer” by Lindsey GreenI remember specifically being in 5th and 6th grade and anytime I was asked “Lindsey, what do you want to be when you grow up?” I would respond with my head held high and confidently say “I want to be a Gastroenterologist”. A what? Isn’t she 10 years old? I think my Dad told me once that I’d make a great doctor and we came across this specific specialty that I found entertaining to say. Even though I was vaguely sure what a gastroenterology was, I knew I wanted to help people. |
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Fast forward to college I was introduced to CrossFit and since the day I started seeing muscles poke through my long sleeve shirts, I was hooked. My confidence in the gym started translating into confidence in my every day life. I started to feel invincible in my own way. I knew that body-issues and confidence were common struggles among other women and I desperately wanted to help other girls feel the same way that I felt! The day I got my personal training certification was a great day! I knew that I was officially someone that could help lead others down their fitness path and during the time I’ve spent training I can honestly say it’s the best job in the world. I love building relationships with my clients, watching them improve on their movement, get strong and feel unstoppable! I may not be helping people fight gastrointestinal diseases but I do get to create superheroes and that feels really awesome.
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Meal of the Month: Zeal's Brunch Benedict Zeal has opened for weekend brunch and our mouths are watering just looking at the menu! Join Zeal between 9:30AM and 2:30PM for Zeal brunch specialties, including their wholesome takes on some of your brunch favorites. And if a little retox is in order, they offer a Bloody Mary bar and their own special Mimosa Flight, featuring separate pours of bubbles mixed with a variety their cold-pressed juices! But we digress... back to this month's featured #ZealMeal: their take on Eggs Benedict! Why we chose it If you love traditional Eggs Benedict, you've got to try their version. It's just like the classic, but with a delicious twist. What it is The dish features two poached farm eggs and slow-cooked pork served on multigrain toast and topped with their house-made avocado hollandaise sauce. Their avocado hollandaise is a mixture of eggs, grass-fed butter, lemon juice and avocado, making it a great combination of healthy fats that will leave you feeling satisfied. The Benedict is also high in protein, owing to the eggs and the addition of local, pasture-raised pork. How you can get it If you've put in a tough weekend workout, this combination of macros is a great way to fuel your body for recovery. Stop by Zeal (just 2 miles from Lions Den) after your workout and give it a try!
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Coach Wade Bass is starting an 8 week Summer Fitness Challenge this Sunday, April 7th for just $299! This program consists of in person weekly workouts on Sundays, four digital workouts per week, nutrition guidance and you will become a part of a closed Facebook accountability group. This program is designed to get you back to the summer body you remember or always wanted. Be prepared to rock a bathing suit all summer! Don’t miss your last chance to sign up for this exclusive offer online, using promo code “summershred”! |
Dr. Rhonda Patrick’s Found My Fitness episode with Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System“You can’t pull the all-nighter and hope to be able to continue to learn.” - Matthew Walker, Ph.D.
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Dr. Patrick is dedicated to the pursuit of longevity and optimal health and shares the latest research on nutrition, aging, and disease prevention with her audience. She has a gift for translating scientific topics into understandable takeaways for all levels of education and interest. |
Dr. Patrick is dedicated to the pursuit of longevity and optimal health and shares the latest research on nutrition, aging, and disease prevention with her audience. She has a gift for translating scientific topics into understandable takeaways for all levels of education and interest. |
THE FOOT COLLECTIVE WORKSHOP
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Lions Den SMP will be hosting a workshop with TFC on June 22, 2019. In this workshop you will learn about: When: Saturday June 22, 2019, 2 - 4 pm
Cost: $90 CAD (Approx $75 USD). |
Lions Den SMP will be hosting a workshop with TFC on June 22, 2019. In this workshop you will learn about: When: Saturday June 22, 2019, 2 - 4 pm
Cost: $90 CAD (Approx $75 USD). |
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Sign up here! If you are a Lions Den Member you will receive a 15% discount, email us for the discount code!
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