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A message from Founder and Owner, Coach Tristan Mitchell: “Summer time is finally upon us and with that comes more outdoor activities! The summer months are a great time to incorporate more low intensity physical activity. Think morning or evening walks or runs, going for a hike, riding your bike somewhere instead of driving, throwing a football with friends, or anything else that gets you outdoors and moving! Warm temperatures and longer days make it easy for you to add to your physical regime in simple ways. Don’t overthink it but when the opportunity to get a little more activity in presents itself this summer - take it! Lions Den is our space to increase our readiness for physical activity, it doesn’t always have to be about performance achievements, losing weight, or getting stronger and more jacked. Sometimes the best use of the fitness you accumulate in your workouts is the “easy” stuff. So get out and enjoy the ability to increase the output that summer offers and take your family and friends with you! If we all do this regularly we will make for a healthier and happier community.”
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Summer Events have officially kicked off! On Sunday, June 23rd, we had a great group of people meet Coach Jennifer and Coach Lindsey out at Red Rocks Amphitheater for a fun workout! The group enjoyed it so much we may sprinkle in a few more Sunday Red Rocks workouts this summer so look for posted updates on that. Here are some other free community workout events we plan on hosting this summer. Tell your friends and mark it in your calendar! Wash Park Volleyball / Workout / Hang out: Sunday, July 21st Manitou Incline Group Hike: Sunday, August 11th Look forward to seeing you at one or all of our community workout events! Don’t forget to bring a friend!
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Member Testimonial by Joshua Gutierrez
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“My name is Joshua, I am 27 living in Denver. I have a condition aptly named ‘short leg’. This is where my left leg is almost an inch shorter than my right causing hip and back pain. I found Zachary after throwing out my back multiple times due to sports. The chiropractor was not a viable solution, more of a band-aid. |
“My name is Joshua, I am 27 living in Denver. I have a condition aptly named ‘short leg’. This is where my left leg is almost an inch shorter than my right causing hip and back pain. I found Zachary after throwing out my back multiple times due to sports. The chiropractor was not a viable solution, more of a band-aid. |
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Zach started with teaching me yoga to isolate and understand my condition before transitioning to full mobility training. Since my commitment to seeing Zach weekly, we have together, eliminated my pain. I haven’t had a back episode and have canceled my chiropractic contract. I now have the ability to identify imbalances and correct them with techniques I have learned to prevent pain and injury, giving me the confidence to live my life fully and do things I love like basketball. I cannot speak highly enough of the attention, patience and support that Zach and Lions Den provides. I am truly grateful to the quality of life they have help me obtain.”
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Contract and Relax by Coach Joel Freiboth:This month we’re continuing to cover mobilization methods focusing on contract and relax (C&R). This method was first introduced by a scientifically established practice called proprioceptive neuromuscular facilitation (PNF) stretching. Its original purpose was designed to restore or increase range of motion to shortened tissue by reestablishing or strengthening communication pathways from the brain to the restricted tissue. Getting control of your nervous system by controlling your breathing becomes one of the most important aspects of quality mobilizations. Use the 4 - 4 - 8 breath count to help guide you while using this method. Best times to do this:
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C&R Sliding Surface Function Identify an area of soft tissue that is sensitive to loaded pressure. Below is an example of the Adduction Smash used to improve the Squat Position and alleviate hip and low back pain.
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While laying face down place a foam roller in the inside of your upper leg. |
While laying face down place a foam roller in the inside of your upper leg. |
Keeping your leg relaxed find your target area. Create more pressure by driving your hip toward the ground. Straighten your leg to contract and turn your knee towards the ground to create additional shear. |
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Keeping your leg relaxed find your target area. Create more pressure by driving your hip toward the ground. Straighten your leg to contract and turn your knee towards the ground to create additional shear. |
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C&R Muscle Dynamic At an end range position create tension by engaging the musculature that is restricted. Below is an example of the Lying Wall Squat used to improve the Squat Position and can help clear impingements at the front of the hip.
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Lay on your back with your knees bent and bring your butt as close to a wall as possible. Next assume the proper squat stance, keeping your feet as straight as you can. |
Lay on your back with your knees bent and bring your butt as close to a wall as possible. Next assume the proper squat stance, keeping your feet as straight as you can. |
Pull down on your knees to increase hip flexion, then place your elbows on the inside of your knees and use them to drive your knees out. Contract your legs against your arms keeping them in place, then try to spread your legs a bit more using your arms to push the knees out farther. Four count breath in, four count holding your contraction, eight count breath out to relax and increase range. |
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Pull down on your knees to increase hip flexion, then place your elbows on the inside of your knees and use them to drive your knees out. Contract your legs against your arms keeping them in place, then try to spread your legs a bit more using your arms to push the knees out farther. Four count breath in, four count holding your contraction, eight count breath out to relax and increase range. |
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Combining smashes with mobilizations is an extremely effective way to loosen and lengthen tissue to establish greater range of motion. This method is frequently used during our mobility class sessions. Please come join us, your body will feel much better afterwards! Or, you can schedule a half-hour private with one of the “Mobility Nerds” or Coach 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 are moving right.
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#ZEALMEALSMeal of the Month: Asian Tuna Salad
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Why we chose it If you're looking for a high protein meal on the go, look no further than the Asian tuna salad in the Zeal cooler at LD! Created especially for our members and staff, this delicious combo of lean protein and power greens will provide you with the protein you need after a tough workout and a delicious mix of green veggies to encourage detox. Raw tuna is packed full of omega-3 fatty acids and contains a plethora of vitamins and minerals that encourage optimal body functioning and immune support. Another great thing about this meal is it's completely raw, so no cooking processes have diminished the nutrient value of the food you're eating. What it is How you can get it Pick up an Asian tuna salad at Lions Den today and let Zeal know what you think by tagging them on Instagram @ZealDTC with a picture of you enjoying your meal and hashtag #ZealMeals. Zeal will pick a lucky person to receive a FREE item from the LDSMP cooler!
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The Joe Rogan Experience Ep. 1301 | Laird Hamilton
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Laird Hamilton is a big-wave surfer, co-inventor of tow-in surfing, and co-founder, with his wife Gabrielle Reece, of XPT Training (Extreme Performance Training). This is a great podcast about the mindset of a life of activity and that you’re never too “old” to be pursuing physical endeavors and passions. This is an entertaining and fun episode with some great nuggets of knowledge sprikled in, definitely worth a listen. Fast forward through the first 7 minutes to get past the ads and enjoy! |
Laird Hamilton is a big-wave surfer, co-inventor of tow-in surfing, and co-founder, with his wife Gabrielle Reece, of XPT Training (Extreme Performance Training). This is a great podcast about the mindset of a life of activity and that you’re never too “old” to be pursuing physical endeavors and passions. This is an entertaining and fun episode with some great nuggets of knowledge sprikled in, definitely worth a listen. Fast forward through the first 7 minutes to get past the ads and enjoy! |
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