Coaches Corner
If you have been in the gym over the past 2 weeks you have probably noticed a few changes. The equipment racks have been relocated, parts of the back rig are no longer mounted to the wall, there are tarps on the floor and a thin layer of dry wall dust covering most everything. We are under construction!
Part one of the project is to modify the current PT space for Anatomy Optimized, by adding a second treatment room, roof, ac and heating to the clinic space. Part two is new flooring for the gym area, and a new rig in large part thank you to the Balvin family and Jamee’s memorial. The new gym equipment is scheduled to arrive by the end of June and hopefully installed very soon after. We are all excited for the upgraded space, but please give everyone a little extra grace during the process.
It’s a dry heat! So they say, but no matter how you phrase it, Arizona summer can get smokin' hot. Luckily this summer, so far has been very manageable. If heat inside the gym is a concern, here is a general guideline for how we regulate the temperature when temps get into the triple digits. If the temperature in the gym is above 90 deg, the AC will be turned on to 85 deg. If the overnight temperature drops below 85 deg then it gets turned off over night, but for those hot weeks when the temp stays high overnight, then the AC will remain on around the clock keeping the inside temp regulated to 85 deg.
Let's Celebrate!
Congratulations to the 100 Class Club Inductees
- Apurva Samant
- Bradley Passell
- Christina Martinez
- Doreen Meyncke
- Jigar Gada
- Manuel Luquin
Birthdays
June
Maddie C. - June 1
Hilary J. - June 2
Eric L. - June 4
Adan S. - June 10
Steffani G. - June 14
Suzanne D. - June 18
Vincent F. - June 21
Christian C. - June 22
Trey S. - June 27
Jenny C. - June 28
Jeff H. - June 29
Anatomy Optimized
Meet Dr. Cory
AO is excited to introduce our newest clinician, Dr. Cory Smith PT DPT. Most of the gym community has had the pleasure of getting to know Cory over the last year as he has become a leading part of the FFAZ coaching staff.
Dr. Cory grew up in Memphis, TN where he also attended Rhodes College and played basketball, while pursuing his bachelor’s degree. After a short stint of playing professional basketball in Europe, Cory went on to obtain his Doctorate of Physical Therapy from the University of St. Augustine for Health Sciences in Florida, with emphasis on manual therapy.
Since completion of his DPT in 2014, Cory, along with his wife Courtney who is also a Doctor of Physical Therapy have practiced in 8 states and a variety of different practice settings. This unique background of sports and travel PT give Dr Cory unique perspective on treating a variety of orthopedic and medical conditions.
He is excited about what he is able to add to the AO team and looks forward to serving and assisting others in pursuit of better health and quality of life.
Mom’s Minute: Mom Guilt
Athletic Background
My fitness journey has had many chapters over the last 2 decades, but it all started with running. I started running competitively in the sixth grade in both Cross Country and Track and continued doing so all the way up through college. As a collegiate athlete, I competed all 3 available season – Fall: Cross Country / Winter: Indoor Track (3K/5k) / Spring: Outdoor Track (5k/Steeple Chase). I made All Conference Honors, All Region Honors, received Rookie of the Year as a freshman, MVP as a Sophomore, and MVP and Team Captain as a Junior and Senior. Being an athlete was a HUGE part of my identity.
After college I dabbled in 5ks and half-marathon road races, and even completed a full marathon (slowly). I took up Crossfit in 2013, but never fully committed to training consistently. I think after so many years of being a dedicated athlete, I needed a mental break.
Finding Fortified
Fast forward to 2021 – my partner, someone that had been in my life for 20 years, and the father of my child, passed away unexpectedly. I ended up moving to Arizona just 2 months after his passing, by myself, with an 18-month-old child and 2 dogs.
Even though I had been out of Crossfit for a few years, never having found my way back after having a baby, I was grieving and 1600 miles away from family, and I hoped finding a Crossfit community might help ease the pain I was feeling. I emailed a few CF gyms, explaining that I would need to bring my child with me, and I remember getting a message back from Dave that it would be no problem, he and his wife had a child that also came with them to the gym frequently.
Thank you, Dave, for making me feel welcome before I even stepped in the door. It took me a few more months to build up the courage, but Theo and I finally found our way to Fortified. I can honestly tell you that within the first 5 minutes of that first class, I knew it was home.
Dealing with Mom Guilt
The last 2 years at Fortified have honestly changed my life; it’s been a journey. One of the biggest hurdles I had to overcome as a mother trying to prioritize her wellness was Mom Guilt. I spent so many years as an athlete, but never had to allocate my time between physical fitness and being a mom. My first year at Fortified was not consistent, a few days this week, a couple the next week, and then some weeks I didn’t come in at all. I would convince myself going to workout was taking time away from Theo; it made me feel selfish.
The biggest change in my mindset this past year has been realizing that being a mother is part of who I am, but not all of who I am, and wanting to pursue things outside of motherhood does NOT make me a bad mom (I’m sure any parents reading this can relate!) Coming in more consistently has given me opportunities to be competitive again, and further developed mine and Theo’s relationship with the Fortified fam in ways that have healed a lot of wounds we had when we first moved here.
Every day that Theo comes to the gym with me, he gets to see integrity, hard work, passion, drive, and a commitment to wellness. By watching an amazing group of individuals spending time prioritizing themselves, I know it’s instilling in him qualities that he’ll carry with him. I dream of the day he’s right next to me in class giving me a run for my money (he’ll have to work for it, because I’ll never let him win).
I am forever grateful to Fortified for being so welcoming and understanding, I honestly am not sure Theo and I would be where we are now had we not found this gym. Thank you to anyone and everyone that has ever helped us in any way, giving Theo a high five or opening a snack, watching him on a Saturday so I can compete, and always showing us love and support.
Thank you, thank you, thank you.
Weigh Ankor
The Creatine Hype
During the past three weeks, the primary focus of discussion has centered around the topic of Creatine. When I received the results of my DEXA scan and realized a gradual decline in my lean body mass, I freaked out. As I continue to age, my goal is to to maintain my physical mobility, and engage in activities such as dancing and weightlifting.
One morning in the 5am class, I overheard a conversation where one of the members mentioned the positive effects she had experienced after using Creatine for approximately six weeks. Impressed by her gains and my limited knowledge on the subject, I started a research journey to gain an understanding of Creatine.
Initially, I thought Creatine was a supplement for bros seeking to bulk up. However, my research revealed that its benefits extend far beyond that perception.
**Before going further into this discussion, I must emphasize that I am not a medical professional, and it is crucial to consult your healthcare provider before embarking on any supplement regimen.**
Creatine stands as the most extensively studied supplement, backed by a wealth of research. While there is an abundance of studies available, I will spare you the details and provide a short example.
One particular study that captured my attention focused on the notable advantages of incorporating Creatine into your daily routine to counteract Sarcopenia—the natural decline in muscle mass and function that occurs with age. The study, titled "Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis," was published in the Open Access Journal of Sports Medicine. It encompassed 22 studies involving 721 participants.
By introducing creatine as a supplement alongside resistance training, conducted two to three times per week, the researchers observed significantly greater increases in lean tissue mass compared to groups that solely engaged in resistance training sessions.
In addition to its impact on Sarcopenia, Creatine boasts several other noteworthy benefits for older individuals, including:
- Enhanced energy levels throughout the day
- Alleviation of mental fatigue and improved cognitive clarity
- Reduction in muscle fatigue, particularly in the lower body
- Potential reduction in skin aging (based on a study where individuals used a cream containing creatine)
As a result of my research, I made the decision to start taking Creatine three weeks ago. I have noticed an increase in water retention within my body, a common effect as Creatine draws water into the muscles. However, I can say that I feel an overall improvement and have observed some positive physical progress. The true impact on my lean tissue mass will be seen when I have my next DEXA scans in August.
Sidenote and Fun Fact: the Vitamin Shoppe has established National Creatine Day, which will be celebrated on July 9.
Follow me on instagram: @weighankor
Visit the site: weighankor.com
MAV Real Estate Team
Hey FF Fam!! Madeline & Vincent with The MAV Team here again… While Summer “officially” starts June 21st, we all know our Summer in Arizona starts well before that! With the kiddos out of school and it really starting to heat up out there, we figured this would be a great time to pause the real estate talk and go over a few events happening over the next few weeks that are fun for the whole family!
Summer Fridays
Where: Scottsdale Quarter
Dates: June 2, 2023 - July 28, 2023
About: Celebrate Summer with us every Friday morning in The Quad! Summer Fridays runs June 2nd - July 28th. They’ll have a DJ, fun water toys, inflatables, and swag from your favorite retailers. The first 100 kids will also get free toys to take home!
Let's Roll: Summer at the Princess
Where: Fairmont Scottsdale Princess
Dates: May 26, 2023 - September 2, 2023
About: Oh, snap! This summer is going to be all that and a bag of chips. The ‘80s and ‘90s are back and flyer than ever at the Fairmont Scottsdale Princess. SKATE at an outdoor roller rink, game your way through a vintage arcade and themed laser tag adventure, and get your GLOW on at the Neon 9 mini golf course. On the weekends, Get jiggy with it at our Let’s Glo Pool Parties and Dive-In Movies. As if there couldn’t be more, don’t miss fireworks every Saturday night!
Stingray & Shark Feedings
Where: Butterfly Wonderland
Dates: 6/3/2023, 6/10/2023, 6/17/2023, 6/24/2023
About: Learn interesting facts about the venomous round stingrays and Agatha, the horn shark in the Tropical Waters gallery during this educational Aquarist Talk and Live Feeding. Join Sara Donaldson at the Observation Pool as she interacts with these fascinating sea creatures and be sure to take home a free horn shark education card too. FREE WITH ADMISSION.
Yoga in the Rainforest
Presented By: Butterfly Wonderland
Dates: 6/22/2023, 6/27/2023
About: Practice yoga in the peaceful and magical surroundings of the Butterfly Conservatory featuring thousands of beautiful fluttering butterflies. This hour-long class will guide guests through a series of yoga poses that help build strength and gain flexibility. Ages 18 & up; $30/person. Pre-registration required; visit EventBrite.com to register or call (480) 800-3000, ext. 206.
If you have any questions on the real estate market or are thinking of buying or selling, we are always just a quick call or text away! - Or you can usually catch us at the 6:15pm class!
~ Madeline & Vincent Fiore
The MAV Real Estate Team
As always, you can find more AZ specific real estate info, helpful tips and tricks at MAVrealestate.com or visit us on IG @MAVrealestate.
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