Recovery Week and Move Updates

We got news today that it will be several weeks before we are in our new space. The new goal is after Thanksgiving. I met with contractors today and felt a little defeated, but we are asking a lot and they are going to do their best to get us in by the end of November. We are coming ready or not by December 1st 🙂 


With that being said, it is unethical to continue pushing recovery week out due to convenience. We are going to go through with our October 26- October 30th recovery week with a plan to return to our current location until the end of November. When you return from recovery week the gym with be as bare as possible as we will utilize that time to take as much as we can. We do not plan to close for any additional time when it is time to move locations. 

Thank you for your patience as we roll with the punches of COVID, the weather, the move, and all of the other things life throws at us. 2020 is a year to remember and a wonderful reminder that you are so very capable! 

Back “Injury/Irritation” VS “Stiffness”

Back “injury/irritation” vs. “stiffness”

defining some of the differences

This is always an important distinction to discuss when it comes to lifting weights.  Many people often think that back stiffness is inherently “bad” and that it means you did something wrong.  When in fact it often can be a symbol that you challenged yourself adequately.  This is a generalization of course, not everyone is the same.  So let's go through some differences to help define them. 

  • On a scale of 1-10 (10 being so painful it's hard to move or breathe) 

    • 1-5: Most likely stiffness, nothing to be concerned with.

    • 6-10: Irritation/possible injury (8-10) that should be addressed.

  • Tightness that can be relieved through heat and gentle rolling. 

    • Stiffness

  • Tightness continues to return DESPITE significant efforts to mobilize (rolling, stretching, heat)

    • Irritation or slight injury possible 

  • Tightness that resolves after a day or two on its own.

    • Stiffness

  • Referral pain when moving (a sharp **zing** when moving).

    • Irritation or injury possible 

What causes stiffness? 

  • Lets use the deadlift as an example because this often tends to be the one that causes tightness that people are concerned about.  When you deadlift your leg muscles do the majority of the work (Glutes, Hamstrings, quads).  HOWEVER in order to keep your pelvis in the right position (what helps keep your back flat) smaller spinal stabilizers have to work harder also.  “Stiffness” is the result of a muscle having to work harder than its used to, which is why stiffness is so bad when you first start out difficult exercise, or lift heavier but starts to become less and less prevalent over time.  These little muscles work the same way.  You can have perfect form but if you work these guys a little above what they are used to they will get a little stiff.  That will go away with continuing to challenge yourself safely!  Don't fret from some tightness, use the above couple guidelines and if you want some more I’d be happy to offer some others!  Keep strong!

Coach Adam

Why Nutrition is a Big Deal

I know most of you have heard this before, probably many times. But it’s importance cannot be overstated. Nutrition is a big deal! It plays an integral role in your health as well as your fitness goals. Regardless of what those goals are. Whether it’s to lose weight and burn fat. Or gain weight and build muscle. It all comes back to nutrition. 

Don’t get me wrong, exercise is very important in helping you get those desired results. But it's often what happens in the kitchen that determines whether or not you really go the extra mile. It all comes back to that old saying, you can’t out-train a poor diet. So let's take a quick crash course again. 

If your goal is to lose weight, you must be in a calorie deficit. Which means, you must burn more calories than you consume on a day to day, week to week basis. By doing this your body will turn to your fat stores for those needed calories to maintain its energy balance. But here’s where it gets interesting. While you will start to burn fat and lose weight in a calorie deficit over time. If you are not careful, you can actually work against yourself. By staying in that calorie deficit for an extended period, your body will actually start to lower your metabolism. Making it harder to burn those calories. Which is why you want to make sure you don’t stay in a calorie deficit too long. 

On the other side of the spectrum if your goal is to gain weight and put on muscle, you want to be in a caloric surplus. Meaning you actually consume more calories than your body burns. You also want to make sure you are getting enough protein to help build muscle during the weight gain process. Close to 1 gram of protein for 1 lb of lean body mass. Over time you will start to see yourself gain some muscle provided you are following a strength training program. So whether you are trying to lose or gain weight in terms of fat or muscle remember, it all starts with nutrition. 

Coach Dylan

Strength Training Benefits No One is Talking About

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!

Get started on your two week free trial

HUGE announcement and donation raffle

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!

Here is the recording 

https://us02web.zoom.us/rec/share/Z7Arw3khNeBA0V5xSSxQDHvCpuSGXV1nJFxutWTOGZDyrjJ0cXql_q9jMSBolvIQ.Qg8L5_Gkl88MGsBQ Passcode: xf10y2W.

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. 

Donation tiers

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! 

DONATE HERE​

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,

Meagan

What are Micronutrients?

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.

Coach Dylan

What are Macronutrients?

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. 

Coach Dylan