Coaches Corner
“Consistency is what transforms average into excellence.” – someone on Google Images
If we want to make real improvements in the health and wellness of our community everyone knows that consistency is paramount! I want to make consistency and accountability in the gym a 2-way street.
100/500/1000 Club
This is the idea behind our new program we are doing for all of our members starting on April 1. Introducing the 100/500/1000 clubs. We plan to start tracking attendance and honor our members at each milestone they reach.
The Rewards
When members hit the 100 class club, they will receive exclusive Fortified Fitness gear like a custom hydro flask and Fortified hoodie. At the 500 class, members will receive their choice of a pair of custom CrossFit shoes. Finally at 1000, members will receive a custom barbell for their exclusive use.
So, what do we have to do to get credit for classes that go toward the 100/500/1000 club?
3 simple steps:
- Reserve your class in ZenPlanner
- Check into class when you arrive
- Log your results on SugarWOD
We will do the rest! Let's GOOOO!
Let's Celebrate!
🎂 February Birthdays
- 07: Joe Vokac
- 22: Ashley Jo George
- 30: Sunny Richesson
🏋🏼 New Members
- Sunny Richesson
- Jen Hogg
- Mark Tebeau
🏆 Personal Records
Camille Canby
- Deadlift @ 345#
Lucas Vanderbosch
- Bench Press @ 220#
Anatomy Optimized
Specific Adaptation to Imposed Demands: The Importance of Free Weights on Functional Fitness
The SAID Principle (Specific Adaptation to Imposed Demands) asserts that the human body will adapt to the demands (forces) placed upon it. This appears to be true for both the neuromuscular and musculoskeletal systems when undergoing stress and strain which induces neural, cellular, and bioenergetic changes.
But what does this mean?
Imagine picking up a heavy box from the ground or putting that same box into a high shelf. How do we use our training to support those tasks?
CrossFit is widely known for using free weights including the barbell, kettlebell, or dumbbell which must be stabilized by the individual during any movement task. These movements include exercises like the deadlift, shoulder press, or the power clean.
In other words, training with free weights can better force your body’s systems to adapt to stress and strain of daily routines in life because it simulates those activities better compared to other tasks such as machine training.
This is why functional fitness is so important!
Mom’s Minute
Hey FF community! Can you believe it’s already March?! For me, 2022 has already started off on a sprint, I would be okay if time decided to slow down a little bit! Before it gets too hot out there, I wanted to share a quick, simple, yet delicious soup recipe with everyone that is done in six easy steps.
If you end up making this recipe, I would love to hear what you thought of it. Enjoy!
Creamy Tortellini Soup
Ingredients
- 1 tablespoon olive oil
- 1 pound Italian sausage, casing removed
- 3 cloves garlic, minced
- 1 medium sweet onion, diced
- 2 teaspoons Italian seasoning
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons all-purpose flour
- 4 cups chicken stock
- 1 (8-ounce) can tomato sauce
- 1 (9-ounce) package refrigerated three cheese tortellini
- 1/2 bunch kale, stems removed and leaves chopped
- 1/3 cup heavy cream
- 3 tablespoons chopped fresh basil
Directions
- Heat olive oil in a large stockpot or Dutch oven over medium heat. Add Italian sausage and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat.
- Stir in garlic, onion and Italian seasoning. Cook, stirring frequently, until onions have become translucent, about 2-3 minutes; season with salt and pepper, to taste.
- Whisk in flour until lightly browned, about 1 minute.
- Gradually whisk in chicken stock and tomato sauce. Bring to a boil; reduce heat and simmer, stirring occasionally, until reduced and slightly thickened, about 10 minutes.
- Stir in tortellini; cover and cook until tender, about 5-7 minutes.
- Stir in kale until wilted, about 1-2 minutes. Stir in heavy cream and basil until heated through, about 1 minute; season with salt and pepper, to taste
Weigh Ankor
Living the Macro Life
When I started CrossFit, all I wanted to do was start moving. I didn’t pay attention to what I was eating or drinking until the end of month one. Month two is when I started to take out junk. No more fast food and no more soda. I still ate what I wanted for the most part but was a lot more aware of how food was affecting me.
My CrossFit workouts were still scaled massively because moving 310 pounds was not easy. Plus, I wore clothing I thought was hiding every part of my body. Come to find out, clothes don’t hide, they just hang. Over time, I started to watch my calories and in November 2020 I had lost around 50 pounds bringing me to 265.
Bringing in a Nutritionist
I started slowing down in weight loss and knew it was time to bring in a professional. That’s when I met Sam from Stoic Wellness. The first meeting I had with him, he told me we were doing Macros. He would give me the numbers and it was up to me to meal plan and prep for the weeks ahead.
I’m sorry… What?! Why can’t you just make the meal plan for me? I legit asked him that.
He told me, which I am now so incredibly grateful for… that I needed to learn how to properly meal prep. How to know how much portion sizes were and get used to knowing what my body responded to well and not well in order to make appropriate adjustments.
I was so intimidated. I didn’t know what Macros were, how they worked, and if I could even keep it up to make it work for me. The one thing that I liked about Macros was that I could eat whatever I wanted as long as I didn’t go over any of my macros. I am the type of person that doesn’t do well when restricted… so I was thrilled when I knew I could eat tortillas as long as they fit into my macro numbers.
Learning and Sharing the Knowledge
What I’ve learned is that I’m not alone in the intimidation factor when it comes to macros. People are super interested in them and what they are, though they don’t know where to start… or how to calculate their own macros.
This is why I’ve teamed up with Sam to write a short e-book about macros and explaining them in non-nutritionist speak. The goal is to hopefully help anyone who is interested understand them better and faster. If someone understands it, they are more likely to try it out.
I would like to know if you have any specific questions about macros that I could answer for you in the ebook?
🖥 weighankor.com | 📸 instagram.com/weighankor
Pulse on the Valley from MAV Real Estate
MAV Team here again with your monthly Valley Pulse for March 2022. We are seeing our resale home supply continuing to drop with the inventory being lower than ever. However, with the supply being as low as it is, we are finally seeing signs of the demand starting to fall. Optimists can argue that closings are limited by the lack of supply. While there is some truth to this, there was just as severe a supply shortage last year, but more homes were going under contract….Interesting, right?!?!
While demand from investors remains strong, demand from owner occupiers is in a clear falling trend. No doubt, fewer people are able to afford the monthly payments when purchase prices continue to rise and interest rates are increasing. Although the single family home and the multi-family residences are being heavily saturated with investors, the demand for them will start to fade when rents stop rising.
This will happen when developers/investors have trouble filling all the apartments they have just built our houses they’ve just bought. The first sign will be when you see big signs next to the freeway about incentives for new tenants, we all remember the days when we used to actually see companies actually have to advertise to find tenants, right?!
Sellers - it’s still a great time to cash in on all of that equity you’ve made and a very strong sellers market. Buyers - Hang in there… We are seeing more successful offers being accepted with those interest rates creeping up, it’s creating slightly less competition but things are still moving quickly.
Here’s a few things in The Valley to do this month while you ponder your real estate choices:
Arizona Renaissance Festival
Feb 5th - April 3rd @ Gold Canyon
Arizona Aloha Festival
March 12th & 13th @ Tempe Beach Park
32nd Annual Ostrich Festival
March 17th - 20th @ Chandler Tumbleweed Park
For questions or more info, visit us on IG @MAVrealestate or online at www.MAVrealestate.com.
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