THE PRIDE
 

AUGUST 2019 | ISSUE 9
 

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

“I would argue that eating simple is one of the most important aspects of a healthy life. When you eat whole foods, it should be easy and does not need to be overthought. One great way to think about food selection is to look at it through the lens of seasonal eating. In the summer months fruit is plentiful, diverse, and relatively inexpensive. Take advantage of this and enjoy the fruit, don’t overthink what or how much, if it’s a fruit you like – eat it! In the colder months fruit intake can go down with the availability, make up those calories with a little more well-sourced meat or fish, sweet potato, cabbage, brussel sprouts, kale, and other hearty vegetables. Remember that first and foremost the most important aspect of a healthy diet and lifestyle is prioritizing whole foods. Keep this simple tenant at the foundation of your eating approach and regardless of the season you will be in good shape.”
 

#COMMUNITY EVENT

The Manitou Springs Incline

We are taking our next community event to new heights! Join the Lions Den crew for the Manitou Springs Incline Hike on August 11th. The Manitou Incline is one mile of stairs climbing 2,000 feet in elevation.

Come conquer this hike alongside friends (preferably only your human friends, dogs unfortunately are not allowed) and then end by brunching with us at The Burger Bar in downtown Manitou Springs!

We will be meeting at Lions Den SMP (8351 E. Belleview Ave., Denver, CO 80237) and carpooling to Manitou. We plan on leaving Lions Den at 6am that morning to get a decently early start as this hike is more strenuous as the day gets hotter. Please make sure to bring sunscreen and lots of water.
 

THE PRIDE’S PRIDE

Member Testimonial by Gregg Collins

“I started with Coach Wade 4 months ago at 20% body fat. I was unable to do lunges, step-ups, lift heavy, my mobility was not very good at all, I had very little balance, and my core was not strong. Now I'm at a 7.6% body fat, my mobility is much better, I am able to do step-ups on a bench, lunges are getting much better and I’m lifting heavier than I have in 30 years!”

“I am getting stronger every time I workout with Wade, I even pushed 550 lbs on the sled! I'm a 54 year old man that has had type 2 diabetes for years and high blood pressure. Now, I no longer take any medications. I am eating clean and doing workouts that I never thought were possible. It has been a dream come true for me since I met Wade. Thank you for everything and looking forward to the next steps, including a body building competition!” -Gregg Collins

“Gregg is the definition of choosing a new story. He has lost over 75 pounds in the last year and a half, all while gaining impressive muscle mass and shredding his body fat percentage to under 8%.  Gregg told me he had two choices; let his life style get the best of him and probably die of his type 2 diabetes OR take control of his life and do something AMAZING. He chose option 2…. While losing weight and increasing muscle is great, what is truly amazing is the fact that Gregg suffered from diabetic blindness, was on several medications, had knees that were always hurting, and back pain from five fused discs which is immobilizing. He now has great vision, is no longer on medications, can do walking lunges, and deadlift over 225 lbs. Trust me, we love looking good, but that does not even come close to the benefits that Gregg has personally seen from training. He is truly an inspiration and a big reason why I love my job!” – Coach Wade Bass

Member Spotlight: Pete & Sarah Hauser

“Pete and Sarah Hauser have been so awesome to work with! Both of them are prior D1 Athletes who have pushed their bodies to the limit. They train to keep competing at a high level and feel good while doing it! They are dedicated to working hard and having fun! They own Proof Wine Shop in RiNo and it is the place to go if you want excellent wine choices backed by their expertise! It has been so fun working with a powerful couple who love each other the way that they do! I am inspired every time they come in!” - Coach Wade Bass
 

#MOBILITY

Joint Flossing by: Joel Freiboth:

If you’ve ever experienced muscle stiffness, a joint impingement or lacked full range of motion in a position, then learning how to deal with it will add another mobility tool to your toolbox. Usually these symptoms are the results of what your daily working positions/movements are. Lets use daily running as an example. When running, a hip is in repetitive flexion and when the foot lands the compressing forces can start to displace the head of the femur slightly forward and up in relation to the hip capsule. Couple this with sitting for long durations and you have concocted a toxic brew of mechanical hip dysfunction. To fix it you need to put the joint back in its proper place and then create movement through that joint which can be referred to as “flossing”.

Joint flossing is best for:

  • Mobilizing the joint capsule (creating movement/joint space)

  • Clearing an impingement

  • Improving muscle dynamics and joint mechanics

  • Improving range of motion

Best times to do this:

  • Before, after and during training (before an exercise or between sets)

Hip Capsule Mobilization

Start by testing your squat, paying attention to how you feel at the end range of this position.

1. While on hands and knees align a knee directly underneath the hip and load your weight on that femur driving its head into the posterior hip capsule.

2. Drop your hips towards the same side feeling for hip joint restriction.

3. Maintaining load through your leg and hip joint lean forward into the front of your hip capsule.

4. Floss the joint by oscillating or moving side to side or back and forth to clear any restrictions.

5. Retest your squat before switching to the opposite hip, feeling for improvement.

Spend at least two minutes per hip by focusing on taking big breaths in through the nose and slow controlled breaths out. Give your hip joints some love using these mobilizations and they’ll love you back! 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.
 

#ZEALMEALS

Summer is in full swing at Zeal, and while it's a bit weird to us that kids are getting ready to go back to school in a couple of weeks, their summer menu is just getting started!

Last week, they introduced new seasonal dishes that reflect some of the fabulous produce they can get locally this time of year, including beets, lettuce, squash, beans, corn, watermelon and so much more. They've also added some items just to bring a new pop of bright flavor here and there, including two new pancakes on their brunch menu - the pina colada stack and sweet potato pie stack. They are to die for!

Having diversity in your diet is important to keeping your body functioning at its best. It also ensures that you are getting a great array of nutrients. So head over to Zeal and treat yourself to something new!

All Lions Den members will get 15% off your dine-in order by mentioning this August #ZealMeals deal when you visit. 

Pineapple and Shrimp Skewers

Quinoa Black Bean Salad

Asian Tuna Salad

Beef Pho
 

#PODCAST OF THE MONTH

The Paleo Solution Ep. 417 | Dr. David Perlmutter - The Present and Future of Health and Nutrition

Dr. David Perlmutter is a Board-Certified Neurologist and four-time New York Times bestselling author (author of Grain Brain). He serves on the Board of Directors and is a Fellow of the American College of Nutrition. Listen in as they talk about how the science of health and nutrition has progressed and where it's going, ketogenic diets, fasting, alzheimer's, diabetes, medication, and much more.