THE PRIDE: September 2019

SEPTEMBER 2019 | ISSUE 10

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

“If you’ve talked health and nutrition with me then you know I’m a fan of fasting. There is mounting evidence of its potential health benefits and if you apply a little critical thinking it makes sense that it is baked into our DNA. Throughout the vast majority of our evolutionary history we would have naturally experienced long and numerous periods of fasting. It would make sense that this survival pressure would have been the trigger for adaptation and that this adaptation could/would serve survival benefits. Some of the potential benefits include:

Weight loss
Increased cellular resiliency
Appetite control
Increased cellular autophagy (your body cleaning out unneeded material and recycling damage parts)
Drop in blood glucose
Drop in insulin - potentially helping the body maintain or restore strong insulin sensitivity
Breaking down of fat stores for energy utilization

Fasting may not be for everyone and there are arguments to be made against it for certain athletic performance as well as other health variables. That being said, I think as more studies are performed we will find more and more benefits to intermittent and prolonged fasting.

If you’re interested in learning more check out this months listen and then go download the Zero app. There you can join a fasting community, track your fasts, journal how you’re feeling, and have access to resources to learn more about fasting.”

THE PRIDE’S PRIDE

Member Testimonial by Kim Opolka

	“Life is hard. I know that’s a weird way to begin a testimonial, but I truly believe if you do the hard things now by choice, you will avoid some other hard things later that occur without your input. I started working out with Lindsey at Lions Den last December because my clothes weren’t fitting anymore. I didn’t have some big well-defined goal, but I knew I had to do something to change my trajectory. So we started working out and I saw some positive change, but still I had no specific goal. Lindsey told me about a food challenge she was starting and I said, ‘Why not?’. I am so glad for that because I am down another four lbs and I feel fantastic!”
“Life is hard. I know that’s a weird way to begin a testimonial, but I truly believe if you do the hard things now by choice, you will avoid some other hard things later that occur without your input. I started working out with Lindsey at Lions Den last December because my clothes weren’t fitting anymore. I didn’t have some big well-defined goal, but I knew I had to do something to change my trajectory. So we started working out and I saw some positive change, but still I had no specific goal. Lindsey told me about a food challenge she was starting and I said, ‘Why not?’. I am so glad for that because I am down another four lbs and I feel fantastic!”
“I have come to realize that my goals are never going to be well-defined, but I will keep making small changes in my every day life that add up to a pretty fantastic life overall. Not only have Lions Den and Lindsey been a positive influence on me, but they have also made the whole family more active! My husband will do some of the home workouts with me now, or make better choices in other areas because he sees me making them.”
“I have come to realize that my goals are never going to be well-defined, but I will keep making small changes in my every day life that add up to a pretty fantastic life overall. Not only have Lions Den and Lindsey been a positive influence on me, but they have also made the whole family more active! My husband will do some of the home workouts with me now, or make better choices in other areas because he sees me making them.”
	“My two year old daughter is plenty active on her own but she sees her mom and dad making the right choices and that is invaluable. Plus, she has killer squat form! Because of Lions Den I have found a really sustainable way to be healthy for myself and my family and I am forever grateful for that!” - Kim Opolka
“My two year old daughter is plenty active on her own but she sees her mom and dad making the right choices and that is invaluable. Plus, she has killer squat form! Because of Lions Den I have found a really sustainable way to be healthy for myself and my family and I am forever grateful for that!” - Kim Opolka

#MOBILITY

Smash and Floss by Joel Freiboth:

Here at Lions Den we love using mobility “toys” to address painfully knotted up tissues. When restoring these glued up areas a combination of methods are beneficial for successfully releasing the tissues. One of our favorite methods uses pressure (smash or tack) to an affected area and movement (floss) of the limb in every direction through as much range of motion as possible to un-glue both small and/or extensive tissue restrictions.

Best time to do this:

Briefly before and/or during training to release knots (if the tissue does respond positively quickly, avoid repeating this method for that session)
After training to restore and normalize tissue functions

Quadricep Smash and Floss

	Begin by lying face down, leg straight with a ball, roller or other mobility tool below the hip on the front of the leg. The whole front of the upper leg is open for business. Roll down towards the knee until a knot is found, next bend the knee to bring the foot as close to the butt as possible, then fully straighten the leg again and repeat.
Begin by lying face down, leg straight with a ball, roller or other mobility tool below the hip on the front of the leg. The whole front of the upper leg is open for business. Roll down towards the knee until a knot is found, next bend the knee to bring the foot as close to the butt as possible, then fully straighten the leg again and repeat.
There are two variations to this method: 1. Kicking many times repetitively in a faster pattern or 2. Slowly bending the knee in a more controlled manner breathing in while bending the knee and breathing out when straightening the leg. Test both variations separately to see which works better for the moment. With either, remember to focus on big breaths in (four counts) through the nose and slow controlled breaths out (eight counts) through the mouth.
There are two variations to this method: 1. Kicking many times repetitively in a faster pattern or 2. Slowly bending the knee in a more controlled manner breathing in while bending the knee and breathing out when straightening the leg. Test both variations separately to see which works better for the moment. With either, remember to focus on big breaths in (four counts) through the nose and slow controlled breaths out (eight counts) through the mouth.

The goal here is to spend at least ten full breaths in and out or two minutes of accumulated time on each leg. This method can sometimes be the most uncomfortable compared to others, yet frequently becomes the most effective when releasing deep knots and restoring restricted tissue. This specific mobility exercise can relieve knee pain and super tight quads. Give your legs some love using this mobilization. You’ll find they’ll feel looser, less sore, perform better all around! As always, 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.

#LISTEN OF THE MONTH

Dr. Peter Attia Zero Q+A | Part I

	The Zero CEO, Mike Maser, chats through all of your top fasting questions with Dr. Peter Attia, a physician focused on the applied science of longevity. They dive into questions involving breaking your fast, the best foods to fuel your fasts, and more in this video. Definitely worth a listen!
The Zero CEO, Mike Maser, chats through all of your top fasting questions with Dr. Peter Attia, a physician focused on the applied science of longevity. They dive into questions involving breaking your fast, the best foods to fuel your fasts, and more in this video. Definitely worth a listen!