OCTOBER 2019 | ISSUE 11

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

“Why lifting “heavy” is good for your health. Let’s talk about why all of us, literally all of us, need to challenge ourselves by lifting heavy at least a couple times a week. Now I’m not referring to a 1 rep max (although there’s a place for that too depending on your goals), but what I am referring to is weight that really makes you work when you get to or over 5 reps. Why? Because that kind of weight makes you strong! And being strong matters. For all of us. Strength is the great equalizer in many sports and has so many benefits to your long term health. To name a few:

• Stronger bones and more resilient connective tissue

• Testosterone boost and other hormonal benefits

• Burn more fat by increasing resting metabolism as a byproduct of having more lean muscle mass

• Improved performance in endurance sports by increasing power output and developing other efficiencies

• You will feel better being stronger!

Now you know at Lions Den we put a high premium on sound movement quality, and while strength is important we never sacrifice good position for heavier weight. Challenge yourself with heavy weight but always make sure you are moving through stable positions at the fullest ranges of motion that are available to you.

We are in the first half of a new strength program so make sure you’re getting in for your workouts at LD and be strong!”

VIKING NINJA COURSE

Accept the challenge and dive into the Viking Ninja System! Created by Master Coach Erik “Esik” Melland, this multi-level, all encompassing system centers around Bodyweight and Steel Mace Training. From beginner to advanced, from regressing a certain movement to progressing it. Viking Ninja will bring out your full strength and conditioning potential both, as an athlete and coach.

Day 1 - Prep Day
Bodyweight Training (3 - 4 hours):
All the Viking Ninja movements and methods stem from bodyweight. Learn technique and cues on beginner VKNJA movements (Squat, Hinge, Push, Pull). Participants will learn technique, cues and corrections for VKNJA bodyweight training basics.

Steel Mace Training (3 - 4 hours):
Each VKNJA steel mace movement is broken down showing proper technique, cues and the necessary corrections needed to be successful wherever your fitness takes you. Criteria such as landmarks, grip placement, posture and structure with mace will be covered.

Day 2 - Test Day
(6 - 8 hours): With Day 1 complete, there is an understanding of what is needed and expected for the Test on Day 2. The movements will be reviewed, coaches/partners will be prepared for protocols and the information will be applied. After the final Test has concluded there will be a section focused on VKNJA programming, followed by Q&A and closing remarks.

This course includes a VKNJA shirt, detailed manual, sponsored products/codes and more. Sign up for this awesome event today!

THE PRIDE’S PRIDE

Member Testimonial by Tyler Tinnes

#MOBILITY

Rules for Resolving Pain by: Joel Freiboth:

As humans we are exposed to physical movements and activities throughout our day, whether that’s day to day tasks or training and playing sports at high levels. Unfortunately, we are not perfect and there is a chance for less than efficient movements to happen on a daily basis which can ultimately lead to chronic discomfort from “tweaks”, pain, or even potential injury. There are some important rules to follow that can help to resolve pain and mitigate injury risk.

Rule number one, always adhere to and practice good movement mechanics in all situations. It starts by being aware of and maintaining good posture, shapes and moving with good technique throughout your day. Movement is skill, we need to work on that skill.

Rule number two, have a systematic approach to addressing pain in joints and soft tissue. Having a template gives guidance to resolve and treat pain. One important caveat to note - an injury that is more serious could possibly require medical attention. Diagnosing a tweak vs a major injury isn’t always easy. If you feel like you have possibly caused severe damage to yourself it is best to employ the skills of a doctor/specialist to determine the level of damage. Over the last few months of The Pride I have detailed numerous interventions that you can implement yourself so check out those prior issues or schedule some time with myself or another one of our coaches to create a detailed template to address any issues you may be dealing with!

Dealing with pain highlights another obvious issue and that is reacting to and treating symptoms after they become present rather than taking a proactive approach. This leads to Rule number three, address pain before it occurs. By diligently adhering to the movement principles and working on improving and restoring range of motion, you can effectively avoid issues entirely before they become a source of pain.

To reiterate, proactively work on mobility and movement quality to avoid pain and injury. But if it does occur use the techniques described in previous The Pride issues during the recovery process and work to restore movement function. If you’re struggling to do this on your own please reach out. 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

Healthy Indulgence: the Slow Roasted Pork Sandwich

At Zeal, they believe that having a healthy relationship with food is all about eating things that are good for you, good for the planet, and allowing for indulgences every now and then. It's all about balance, right? But while treating yourself might include eating things you don't have with every meal, they can still be made of high-quality ingredients. 

Enter the slow-roasted pork sandwich, the ultimate in taste and decadence, and perfect for enjoying in the cooler fall weather. They start with pasture-raised pork, sourced from ranchers who use sustainable practices that raise happy pigs. The pork is roasted for 12-hours at a temperature that's perfect for creating tender and juicy meat. It's topped with an organic grass-fed cheddar stuffed organic jalapeno wrapped in bacon. Finally, the whole thing is drizzled with their house-made orange-sambal oelek reduction to add just the right amount of sweetness and spice and placed on a ciabatta bun. Try this mouth-watering sandwich at Zeal before our seasonal menu changes. And remember, you can indulge and not compromise on the quality of the food you fuel yourself with. 

#PODCAST OF THE MONTH

The Tim Ferris Show Ep 55 | The Science of Strength and Simplicity with Pavel Tsatsouline

Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40 plus languages. Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk."

“This episode was a real treat. It was one of the most enlightening and lucid conversations about physical training I’ve ever had.  If you want strength, power, endurance, and flexibility, it’s all covered in this one interview.” - Tim Ferris