How many of you know someone who has fallen in their later years who never fully recovered?
My husband's grandmother fell off of the couch while she was sleeping about a year ago and fractured her pelvis. She is in her early 80's, she was living alone, cooked, cleaned...she was pretty independent with the exception of driving. Fast forward to today and she is not able to do any of those things. Like most stubborn folks in their 80s she absolutely refuses to go into a nursing home so between her 7 children she is never alone and all of those chores are handled amongst them (and not without some spat!) Since her fall her Parkinson's has taken over. She has gone from the minor, yet noticeable shakes to a complete brain fog and delusional by 3pm. Since her big fall she has take several other falls that have resulted in minor cuts, bruises and sprains...
All that to say....falling is no big deal in your youthful years, but as you mature those falls are more threatening than you may think. I fell down the stairs....like the whole flight of stairs....this week and it took me a few minutes to get up. Luckily, I came out of it with a bruised backside, but I still have a little youth on my side and my strength!
But let's not use the 31 year old as an example of someone who has recovered from a big fall. Let me tell you about what happens every single winter...
Every winter we have multiple clients who thank us, because they slip and fall on the ice and they get back up with little to no injury at all. It is NOT a coincidence. When you train your body to get up and down off the ground, it knows what to do when you need it the most. When you put your muscles and bones under controlled stress by strength training they have the ability to recover from the fall. Bone density is not given as we mature, it is earned. You have to put the work in to keep your bones healthy and strong and able withstand a fall. Going for a walk is not enough and does not compare to the benefits of strength training in the slightest.
Our demographic is primarily 50-70 years old with a few handfuls of the spring chickesn thrown into the mix :-). It is not too late to start. You are not too far gone, too out of shape or too overweight to get started on your journey toward aging with grace so you can continue to do the things you love to do and the things you need to do as you mature!
Our big announcement was revealed this morning! We are SO excited to share this. You all know surprises are not my strong suit. Check out the recorded Zoom call for the official announcement or just scroll through the pictures and see if you can figure it out before I type it way at the bottom!
Did you guess?
We are moving! As you can imagine COVID-19 and the restrictions in place have severely impacted how we run our business. While this is understandable it is not sustainable. As most of you have figured out we are operating at 50% capacity indoors and come snow fall that just doesn't work. We are committed to your safety and your comfort. We are not comfortable stretching any limits of the regulations in place. When we put our heads together we understood that social distancing is not going anywhere for the foreseeable future and the best option to continue to stay afloat and grow is to move out of our 4000 sf training space and into a 9,600 sf training space! This will allow us to have our regular full training occupancy while maintaining 12-15 feet between clients! This space also features 2 overhead doors for air flow and an exhaust fan. We can't think of a better solution to keep pushing forward. There is plenty of parking behind the building and there is a conveniently an entrance behind the building as well. .
Oh and did you want the other good news?
They're building us showers! Yep, two of them.
Oh, you want more good news?
We are going to have a physical therapist and a massage therapist in house by 2021! Just a reminder 2021 is only 3.5 months away, can I get an amen?
Oh my goodness, you want more cool news?
We are going to build one these medball brick wall in 2021. This is relevant info as you will see below in a moment....
So that is the news! But don't X out yet...
Making this move was in our 10 year plan. It was more of a goal to buy a building, but we are no where near being ready for that. It does remain in the 10 year plan. This is very expensive decision. We are sucking up our pride and asking for help with a twist if you feel so compelled. If you would like to donate to this move then we are welcoming that and have set up a few tiers as a token of appreciation. If we got 200 people to donate $20 that would cover 1/5 of the cost to move and it would help tremendously.
Tier 1: $10 + We will put your name into a drawing to win a gift card to Tuckers
Tier 2: $25+ We will put your name into a drawing to win a gift certificate to Intuitive Touch for a one hour massage
Tier 3: 50+ We will put your name in both raffles and we will engrave your name in a brick when we build our med ball brick wall
If you wish to donate to this new, exciting adventure then you can do so here. Your generosity is always appreciated <3 Thank you for your continued support!
Our goal is to be operating out of the new space by Monday, November 2, 2020. This location is located at 41 Terrill Park Drive in Concord which is 2 miles from our current location.
Committed to making it happen,
In my previous blog I delved into the importance of macronutrients and what they consisted of. It should be reiterated that your body needs daily requirements of proteins, fats, and carbohydrates to help the body function properly. But now I want to go over with you ‘other’ nutrients your body needs. Even though it is in small amounts compared to your macronutrients, make no mistake. They are just as vital to your health. These are referred to as micronutrients.
These micronutrients are present in the body and diet in small amounts and do not provide a significant amount of calories. Their main purpose is to act as cofactors in making biomolecules have structural roles, function as electrolytes and as enzymes. These micronutrients consist mostly of the different types of vitamins and minerals as well as other dietary biomolecules which are important for your health.
Vitamins are defined as organic compounds that are required by the body for maintenance of health and growth. They can be broken down into fat-soluble and water-soluble vitamins. The term ‘vitamin’ typically refers to certain nutrients that the body cannot manufacture itself. Therefore, you must get through the consumption of food to obtain these micronutrients. There are many different vitamins, each with their own roles in the body’s function. If you are deficient in any of these vitamins, metabolism can be affected as well as other vitamin deficiencies symptoms can occur.
Minerals, just like vitamins, are essential to your body’s health as well as vigor. They are inorganic elements that the body requires. Even though minerals are found throughout the body, they only make up about 4 to 6 percent of the body. But they are just as important in the many structural and metabolic roles they provide. Similar to vitamins, each mineral provides the body with specific functions to maintain good health.
Like I said, even though micronutrients are not required in large amounts compared to your macronutrients, doesn’t mean they are any less important to your health and overall performance. It is important to make sure we get the necessary amounts of micronutrients as well as macronutrients if we want to fuel our body properly and maintain good overall health.
I’m sure you have heard the term macronutrients before. But what exactly are these nutrients and why are they so important? Well you all know that our bodies require the consumption of foods to help maintain energy levels as well as the many different functions the body performs. The nutrients of these foods that we consume the most of on a daily basis is our macronutrients. These nutrients consist of your carbohydrates, lipids, proteins, and water.
In terms of providing energy to the body, carbohydrates reign king. As it is the body’s main fuel source for energy. And is digested the fastest compared to the other macronutrients. I know there is a lot of misconception about carbohydrates, especially when it comes to weight loss. But just know that carbohydrates are not the enemy. They are vital to your health and performance. Try to lower your intake of simple refined sugars, and increase your fiber intake, eat more complex carbohydrates and whole grains. Foods like quinoa, oats, buckwheat, and sweet potatoes.
Lipids, more commonly known as fats are also used by the body for energy. I talked about fats in another one of my blogs which I definitely recommend you check out if you have not already. To summarize, your goal should be to lower your intake of saturated fatty acids and cholesterol while focusing on essential fatty acids. Avocados, fish, many different types of nuts, olives as well as olive oil, and yogurt are all good sources of fat in the diet.
Proteins are a very important macronutrient to your body. Even though proteins can serve as an energy source, the body tries to preserve them for the use of growth, maintenance, and repair of cells, including muscle cells which is important for recovery after a workout. That’s why it is imperative that you consume enough protein on a daily basis to help your muscles grow and recover. Just like with healthy fats, the more you consume lean meats for protein the better off you will be. Try to consume more lean meats like, fish, egg whites, skim milk products, chicken, and turkey.
Understand this is just a brief summary of the macronutrients to help bring some light to the nutrition aspect of health and fitness. I encourage you to do your own research and help educate yourself on these nutrients to better understand the functions they have on your body and the importance of getting the right amounts of each and from healthy sources of food. For if you really want to get results in terms of body composition or weight, you must focus on the types of foods you consume and the amounts, especially in regards to your energy balance.
2020 has been whack, am I right? With the strange times it is quite possible you may have picked up some habits that are working against your goals or making you feel less than your best. The fall months always remind me of a time to refresh. People are headed back into their routine after the summer. School is back in session and a new normal is being discovered. This year will look different for everyone and figuring out a new normal again and again is likely.
Let's just focus on the food though. Let's start there and see what else falls into place when we gain control back. You'll be amazed at how your energy shifts and how that affects other aspects of your life.
This challenge is not biggest loser results. This challenge is about learning how to eat in a way that is sustainable for weight loss and beyond. This is teaching us that it is okay to have a "free" meal and more importantly how to recover from that free meal. If you follow the plan you will likely drop some unwanted pounds, but do not come into this challenge thinking you are going to drop 20 pounds in 4 weeks. It didn't pack on overnight and it is going to take time and consistency. We consider 1-2 pounds a week sustainable weight loss. If you lost 1-2 pounds per week between September 21, 2020 (when the challenge starts) and the end of 2020 you would be down 16-32 pounds!
Accountability goes a long way. Consistency goes a long way. Coaching goes a long way. You do not have to do this alone! This challenge is for you! You are welcome to tag along to some accountability partners if that helps you stay on track. We will have an active Facebook group and I will send out a weekly video via email weekly to the challengers to help you stay connected even if you are not on Facebook. We will also print a color manual for you in a bounded book so you can read it and get planning as soon as you sign up!
Here are the details
Weigh in September 14 - September 18
Zoom kick off Thursday, September 17, 2020 at 6:30 pm
Start date Monday, September 21, 2020
Last Day Friday, October 16, 2020
If you are ready for change then sign up right here
We are going to make a few changes to our upcoming recovery week. It was scheduled for Monday, September 7-11, but we need to bump the recovery week several weeks forward.
We understand and notice that your body still needs a rest, so we are going to close for a long Labor Day weekend. Training will look like this the first week of September...
Monday, August 31st: Full training schedule
Tuesday, September 1st: Full training schedule
Wednesday, September 2nd: Full training schedule
Thursday, September 3rd: Full training schedule
Friday, September 4th: CLOSED
Monday, September 7th Labor Day: CLOSED
Tuesday, September 8th: Open as normal
New "original" class times to begin Monday, September 14th! Those times can be found here
We will take a full week of recovery at the end of October (official date TBD). We are working through our next COVID training advancement and those logistics require us to close to prepare so we want to plan accordingly while still giving your body what it needs.
Thank you for understanding and your patience. This new plan we are working toward is going to blow your mind and we will make that announcement as soon as pertinent information is confirmed!