FEBRUARY 2019 | ISSUE 3

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

“Stress is always bad thing, right? Wrong. Turns out stress is not always bad, it depends on what the stress is. Our bodies are constantly adapting and shifting to the environment they are exposed to, and this can work against us and in our favor. Want to be overweight and feel terrible? Sit on your couch, do nothing and eat all the sugary snacks you want for long enough and that will happen. Your body will adapt to that environment. Want to feel great, look great, and perform at a high level? Stress your body in the right way. Don’t eat like an ass, exercise regularly, get some sleep, and expose yourself to some discomfort. Create positive hormetic responses by exposing yourself to stress and discomfort. Be willing to be uncomfortable and the body can and will respond in beneficial ways.

Hormesis is our bodies response to stress as it strives to maintain homeostasis (think of this as balance). An example of hormesis would be your body building stronger muscles in response to consistent weight training. As you consistently expose your body to the stress of weight lifting it responds by getting stronger. Exercise is a great example of a positive hormetic response. Others would include intermittent fasting, cold and heat exposure, eating certain plants, exposing yourself to sunlight, running around barefoot, and more (all done and used in moderation!). All of these have something in common. They are all things that would have been very common experiences for our ancestors.

Now I’m not saying throw away all the modern conveniences that we enjoy today and live in the woods (I’m not giving up showers and Lululemon anytime soon!), but I am saying use our modern environment in a way that exposes you to some the stressors that our ancestors evolved and adapted to and see how you feel. My bet is as you more align your environment with the lineage of your physiology you will feel healthier, stronger, and more…human. So, skip a meal sometimes, take a cold shower, go for a walk or run in the sun, kick your shoes off and lift some weights, eat whole and complex foods, and feel better!”

THE PRIDE’S PRIDE

Member Testimonials

#MOBILITY

Joint Mobility by Coach Joel:
Taking Motor Control off the Mobility Table

Last month we wrote about mobility encompassing a movement-based system that takes into account all the elements of constant full-body positional awareness. When it comes to improving Strength, Mobility and Performance we always prioritize motor control first and enhance those systems using mobilization techniques afterward. These mobilization techniques then become tools to improve motor control, end range positions and help you to maintain and restore joint and tissue health and function.

There are three aspects of our physiological system that we consider when choosing the proper mobilization technique, method to correct restricted positions and/or resolve pain. These mobility systems are: Joint Mechanics, Sliding Surface Dysfunction and Muscle Dynamics.

This month we will be covering Joint Mechanics. Once it is clear that you are missing complete end range positions we will focus on improving joint function first which will help eliminate soft tissue restrictions. Let's take the squat for example. After you’ve demonstrated good motor control of the movement, but demonstrate a limitation with the depth of your squat that we conclude is due to lack of ankle dorsiflexion, we can then address it using one of our banded ankle distraction techniques.

The goal of this technique is to improve range of motion in the ankle. Improving ankle range will improve the depth of your squat position, which in turn will help strengthen your ability to express and perform in the squat position. Manual joint manipulations have been used by physical therapist and chiropractors for many years, but using banded distraction techniques will arm you with the tools to do it yourself. You will need two bands and a solid structure to connect one band to. As pictured above:

1. Place your heel in the band, then criss-cross the band over the front of your foot

2. Place the second band over the bottom of your foot

3. Pull your body away from the solid structure to take out all of the slack and create enough tension in the band to distract the ankle joint

4. Pull your foot into dorsiflexion with the second band and maintain this tension

5. Push your foot away into plantar flexion

6. Remember to inhale into plantar flexion and exhale into dorsiflexion

7. Repeat 20-50 times for each ankle

After completing this test the depth of your squat. Can you express more range in your ankle? Maybe you are in need of a private movement assessment. If your curious or unsure, schedule a movement assessment with one of our “Mobility Nerds” to learn about strong movement mechanics. From there we can develop a personalized mobility lifestyle program for you.

#ZEALMEALS

Why we chose it
Supporting high-performing athletes is still part of Zeal's mission today, and that is why they had a lot of fun creating a special protein shake just for Lion's Den! Packed with delicious ingredients perfect for fueling workouts and speedy recovery, this shake has a creamy and rich flavor that you can customize with your favorite protein powder. We use chocolate because it's Chelsea's favorite!

What it is

Ingredients:

• 130g sweet potato

• 100g peanut butter

• 75g fresh or frozen cranberries

• 100g apple

• 130g banana

• 80g protein powder (flavor of your choice)

• 1 teaspoon vanilla

• 400g almond milk

Directions: Combine all ingredients in a high powered blender. Blend for 1 minute on a high setting until well combined and smooth. Pour into a jar or bottle (Zeal cold-pressed juice bottles work great) and tightly seal. Store in your fridge for up to 5 days. This recipe makes two 16 oz servings with approximately 30 grams of protein per serving.  

How you can get it
This delicious protein shake is exclusive to Lions Den and you can pick one up in the Zeal cooler at LD for $9.

ENTER THE FLOW

Lions Den SMP was honored to host the Enter the Flow Workshop with Eric Leija and Francheska Martinez last month. We learned a lot and look forward to incorporating what we learned into our classes and training sessions with all of you.

“The flow workshop was a really cool experience! I loved that Eric and Francheska brought new energy & movement into Lions Den while maintaining the same core principles that we follow every day. I’m excited to incorporate more animal flow into my own workouts as well as my clients since we were able to experience first-hand just how beneficial it can be for not only strength but mobility and body awareness!” - Coach Lindsey

SPRING FITNESS CHALLENGE

with Coach Wade Bass

#PODCAST OF THE MONTH

Peter Attia’s “The Drive” Podcast with Sam Harris, Ph.D.: The Transformative Power of Mindfulness (EP.34)

"Thought really is the obstacle one is overcoming when learning to meditate." - Sam Harris

THE FOOT COLLECTIVE WORKSHOP

Sign up here! If you are a Lions Den Member you will receive a 15% discount, email us for the discount code!