Stay in the know this November.

There is a lot of action coming down the pipe this month at the gym and beyond, so mark your calendar and spread the word! Here are the bullet points.

• Nov 5th: DC Slam Competition hosted by Crossfit Incite in Mesa. Come support our members who are competing (Cindy F, Madeline R, Oliver C, Charles L and Aleia L)
• Nov 12th: AZ State Championships powerlifting meet hosted by USPA (United States Powerlifting Association) at Fortified Fitness AZ. $10 entry fee for spectators, event starts at 9 am! 
• Nov 19th: 5K Turkey Trot at Fortified Fitness AZ at 8 am. Free will donations to support our friends at 17 strong https://17strong.org/
• Black Friday (Nov 25th) through the First full week in December: Giving Tree. We will have a Christmas tree set up at the gym with ornaments on it. Each ornament will be designated for a child that you then shop and purchase a gift for. These items will then be brought back to the gym and delivered to each child before the Christmas holiday.
• Dec 3rd: 2nd annual Holiday Heroes competition! We are hosting Holiday Heroes competition once again. It is a partner competition with scale, RX and masters division, Male/Male, Female/Female and coed team. The unique wrinkle to this comp is that all events are Hero WODS and prize money will be donated to the charity of each winning team's choice. 

Thanksgiving Week

• Nov 24th (Thanksgiving Day) - 7 & 9 am only
• Nov 25th (Black Friday) - 7 & 9 am only
• Nov 26th (Saturday) - 7 & 9 am 

Let's Celebrate!

November Birthdays

• Nik Hammarberg Nov 9th
• Adam Gillman Nov 10th
• Jarrett Mitchell Nov 23rd

Anatomy Optimized

Dietary Protein: Amount needed, quality, and timing of intake

Dietary protein plays an important role in the creation and maintenance of every cell in the body. Protein is a necessary component of any diet because it fuels our cells and provides energy. It also plays a role in: 

• Maintaining muscle mass
•  Building muscle, cartilage and skin
•  Hormonal regulation
•  Keeping blood sugar stable
•  Satiety
•  Growth, repair and maintenance of cells

The importance of dietary protein cannot be disputed. However, the amount needed, quality of sources, and timing of intake often are. The following information should bring light to those areas.

This information was sourced from a podcast done by Peter Attia, MD and Don Layman, Ph.D. (link at bottom). Peter Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including resident of the year. 

Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign. He has spent the past 40 years investigating the role of dietary protein in muscle protein synthesis.

Amount of Protein Needed

The RDA (recommended dietary allowance) for protein is .8 grams of protein per kilogram of body weight. This was based on a concept called nitrogen balance, which underestimates the amount of dietary protein needed for adults. This concept is widely recognized, but there is still debate on how much protein should be consumed daily.

Dr. Layman believes that we should not look at protein as a percentage of our calories, but instead as an absolute value. The overarching goal of this is to get sufficient amounts of essential amino acids. Amino acids are the building blocks of protein. The body requires twenty amino acids to function properly. Nine of these are not created by the body and must be consumed through food. These are known as essential amino acids.

Below are Dr. Attia and Dr. Layman’s recommendations for daily protein consumption. It should be mentioned that these recommendations are for the fully grown adults not children. 

•  Consume 2 grams of protein per kilogram of body weight (approximately 1 gram per pound)
• Consume 30-60 grams of dietary protein per meal to stimulate muscle protein synthesis
• The body can absorb more than 60 grams of protein in a meal, but 30-60 grams is what is recommended for muscle protein synthesis
• The first and last meal of the day should be highest in protein content (40 grams or more)
• Avoid taking in small amounts protein for snacks or meals, instead focus on larger quantities spaced out into 3-5 meals

Quality of Dietary Protein

There are two factors that must be considered when looking into the quality of a dietary protein. The first is bioavailability or how well the dietary protein is absorbed. Animal sourced proteins are going to be better absorbed than plant proteins due to their makeup (coming from animal muscle versus attached to plant fiber). Animal proteins are going to be absorbed at approximately 95-100%, while plant proteins are absorbed at approximately 60-70%.

The second factor is the essential amino acid profile of the dietary protein. Three essential amino acids that are commonly deficient in humans are leucine, methionine, and lysine. Animal sourced proteins are going to be more abundant in essential amino acids. That’s not to say plant or soy-based proteins cannot be sufficient, but you will need to consume significantly more of them in order to achieve adequate amounts of essential amino acids.

Top 5 food sources of leucine, methionine, and lysine per myfooddata.com

• Leucine: chicken, beef, pork chops, tuna, tofu
• Methionine: turkey, beef, tuna, pork chops, eggs
• Lysine: beef, chicken, pork chops, tuna, crab 

Timing of Intake

The timing of protein intake is a frequently debated topic, especially in the fitness world. The recommendations of Dr. Layman differ between the trained and untrained individuals. For the untrained individual, it is important to have a high protein meal (30-60 grams of protein) immediately after training.

This will help with post workout muscle soreness and recovery. For the trained individual, immediate post workout protein intake is not as important as total protein consumption and the quality of protein consumed. There is no benefit to having a high protein meal prior to exercise.

This is because exhaustive exercise automatically leads to muscle breakdown. Regardless of an individual’s training status, it is important to intake 3-5 meals of 30-60 grams of protein spaced out throughout the day.  

Source: https://youtu.be/BqmG2y4IeY8

Mom’s Corner

Hi Fortified Family! My name is Jenna Transtrum and I have been doing CrossFit for almost 2 years now. I ran collegiate track and field, and before finding CrossFit, I stayed active by running, weight lifting, and dabbling in what seems like every fitness class imaginable (Orange Theory, EOS classes, spin classes, yoga, etc.). I have 3 kids (ages 6, 7, and 9). 

This month I wanted to provide you with a list of family friendly activities and events that are great for kids happening near us this November and December. Enjoy! 

• MacDonald’s Ranch - Open Daily 
• Candytopia - Nov. 1, 2022 - Dec 29, 2002
• Zoo Lights - Nov. 23, 2022 – Jan. 15, 2023
• Christmas at the Fiarmont Princess - Nov. 18, 2022 – Jan. 2, 2023 
• Taliesin West Family Tour - Nov. 19, 2022 
• Scottsdale Quarter Santa Social - Nov. 26, 2022
• Holiday Lights at the Train Park - Nov. 25 – Dec. 30, 2022
• Enchant at Salt River Fields *NEW* - Nov. 25, 2022 – Jan. 1, 2023
• Christmas Journey at Verde Canyon Railroad - Nov. 25 – Dec. 24, 2022 (Thu. – Sun. only)
• Polar Express with Grand Canyon Railway - Nov. 11 – Dec. 30, 2022 (no trains Nov. 14-15, 22, 24, 29 and Dec. 6, 13, 25)
• Luminarias Holiday Market at Andaz Scottsdale Resort - Dec. 2, 2022
• Scottsdale Old Town Farmer’s Market - Every Saturday until April 29. 
• Jingle Hike to Santa - Dec. 10, 2022
• World Ballet Series - Nutcracker - Dec. 15, 2022
• Family Fun Holiday Fair and Marketplace - Dec. 17, 2022
• Happy Howladays at Southwest Wildlife - Dec. 17, 2022

Weigh Ankor

Surviving the Holidays

I hate that title… don’t you? Halloween, Thanksgiving, and Christmas are all holidays you should be enjoying friends, family, and life. It’s a time of year that yes, you can indulge a little too much and gain a couple pounds… or ten… but here are some tips that will help you enjoy the Holidays year over year. 

1. Eat before you Eat: Wait Whutt? Yes. Eat before you eat. It’s a tip I picked up from a nutritionist who used to say eat a meal before you go grocery shopping that way it’s easier to purchase with your brain and not your stomach. So, I’ve applied this to holiday eating. I always eat a small protein snack before having a holiday meal. That way I’m not starving by the time we eat Thanksgiving Dinner because you know someone is always late, a dish is not finished cooking, and whatever time people say we are going to eat… never happens. 
2. Stay out of the Kitchen: It’s so easy to mindlessly grab snacking foods when I’m chatting with family and friends. I know I love cheese and olives… By staying out of the kitchen or not standing by the table with all the snacks on it I am less inclined to mindlessly eat. If everyone is in the kitchen and I don’t want to be in the living room by myself, I will stand closer to the veggie and fruit trays keeping great alternatives right in reach. 
3. Take a 10 before Seconds: The food my family makes for holidays is legit my favorite. Homemade noodles, beef and gravy, mashed potatoes, baked beans, scalloped corn, homemade biscuits… I want to eat it all multiple times… but then I am in a serious food coma for days after… I’ve learned to take a break after eating my first course. After about ten minutes if I’m still hungry, I will grab some protein for seconds, but if not, I know I’m good and can wait for dessert. 

Hopefully these three tips will help you enjoy the season with your family and friends! Let me know what your holiday tips are @weighankor on instagram! 

-Ashley

Follow me on instagram: @weighankor

Visit the site: weighankor.com

MAV Team

Hello Fortified Fitness Family and Happy November!!

We get a lot of questions from clients regarding Short-Term Rentals(STRs) and wanted to take an opportunity in this month’s newsletter to talk about the good, bad and the ugly. Online home-sharing or STRs, such as Airbnb, VRBO and HomeAway, has become increasingly popular for both hosts renting out their home and guests. According to a recent study by Roofstock, a real estate investment marketplace, about 10.6 million people in the U.S. earn money from more than 17 million rental properties. And according to Statista, there will be 64.7 million home-sharing users in 2022 and more than 68 million in 2023. While it can be very appealing for the property owner to secure extra income, there are risks associated with renting out your home to strangers. Knowing these risks and liabilities before jumping in can save you a lot of headaches and future expenses.

Below is a list of four things that we here at The MAV Real Estate Team recommend our clients, family and friends to consider before renting out your home:

• Follow City, County and State Regulations: When considering home sharing, it’s important to understand your city, county and state laws. For example: in Phoenix, renters are required to be registered with the City of Phoenix, and all residential rental units – including vacation and short-term rentals – must be registered with Maricopa County. It’s also important to consider your contracts with leases, condo boards, mortgage lenders, HOAs, etc. There may be limitations you need to be aware of.
• Be Aware of Tax Implications: As a renter, you’ll have to pay taxes on your earnings, but you can also deduct some expenses related to your rental. It’s also important to understand the various taxes applicable when renting your home. Phoenix assesses a sales tax on property rentals and a transient lodging tax for guest stays less than 30 days. We always recommend consulting a tax expert is always a good idea.
• Check Your Insurance: Before renting out your house, you must ensure you have appropriate insurance coverage. Most homeowners assume they have protection under their homeowners’ policy, but this may not be the case. Websites like Airbnb offer some property protection for hosts against property damage by a guest but do not include liability insurance. You may need to invest in an umbrella insurance policy that will cover loss due to injury, loss of belongings or damage to your home. If you rent your home with Airbnb, HomeAway, VRBO or the like, you will need Landlord Protection Insurance or Vacation Rental Insurance.
• Know what you are getting into: Renting your home short-term can be a big responsibility. In addition to the above-mentioned risks, a renter should also consider additional expenses that will incur, such as stocking the home with all the necessities like towels, kitchen essentials, toilet paper, etc. It’s also likely you will see higher-than-normal utility bills. Additionally, Airbnb, for example, charges hosts 3% per reservation. And, of course, don’t have anything in the home that you’d be heartbroken if it was damaged.

If you’re thinking of renting your home out as a side hustle, don’t forget to do your research. There’s much more to it than just deciding to do it, then listing it on websites like Airbnb. Consult with an attorney on the legal implications and do your homework when it comes to the demand in your area, pricing, laws, taxes and insurance. Happy renting!

***If you have any questions on the market, are thinking of buying or selling, we are 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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