Coaches Corner
The CrossFit games finished just under a month ago, and in my circle, more time was spent consuming this spectacle of fitness than ever before. I see it for its entertainment value and through the lens of amazement at what some humans have the capacity to put their bodies through. Even though we adhere to the methodology of CrossFit, I want to make the point that our overarching mission here at FFAZ is about health and not about the sport of CrossFit. Yes, we want to still get the most out of our physical performance and push our limits but we are looking to prioritizing the long game.
Our programming and coaching is done with the intent that members can do somewhere between 3 and 6 workouts a week, and sustain that for months and years on end. This volume and style of training is shown in scientific literature to be the most effective in improving the markers of vitality and reducing risk of acquired diseases.
With that in mind, take advantage of coaching staff with over 30 years of collective experience coaching and participating in functional fitness. We pride ourselves on being a gym run by healthcare professionals, and have 4 Doctor’s of Physical Therapy on the coaching staff that cover over 70% of our classes. They are all well versed in movement practice and analysis. This is a very unique characteristic for our gym that no other crossfit box in the valley (and probably the state) can claim. Our Motto is “train for life” so let's do that with intent and purpose in mind!
Did You Know
The iconic Saguaro Cactus only lives in the Sonoran Desert and is Arizona's most recognizable plant. It can grow up to 65 feet (20 meters) tall.
Let's Celebrate!
September Birthdays
- Steve M (9/8)
- Chris R (9/8)
- Randy Y (9/9)
- Amadeo M (9/14)
- Madeline R (9/18)
- Lucas M (9/28)
Anatomy Optimized
Hello Fortified community. My name is Dr. Trent Kucera. I am a Physical Therapist here at Anatomy Optimized. It has been an incredible 6 months of providing treatment and coaching at the gym. I’m excited for what the future holds! This month I want to discuss the importance of high intensity resistance training for older adults. Unfortunately, exercise for older adults is often under-dosed. Anecdotally, it seems that the majority of people still view high intensity resistance training as unsafe, especially for the older population. The ensuing study begs to differ..
In 2015, a study was performed to determine the safety and effectiveness of high intensity resistance training for post-menopausal women with low to very low bone density. The study was called the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial. Eligible participants were randomized to either 8 months of supervised high intensity progressive resistance training or an unsupervised low-intensity home-based program. The resistance trained group saw a 3.2% and 2.8% greater improvement in bone mineral density of the lumbar spine and femoral neck (common fracture sites). This resistance trained group also had a 65% increase in back extensor strength compared to 17% in the low intensity group. Furthermore, there were no injuries reported over the 8 months of supervised high intensity resistance training.
As Greg Glassman (not a great human being, but a great quote) put it, “Our needs differ by degree, not kind.” Here at Anatomy Optimized and Fortified Fitness, we are pushing back against the narrative that older adults should be excluded from high intensity resistance training. One way we are doing this is through our Impact Hour. Impact Hour is a functional fitness class coached by our physical therapists. The class places an emphasis on movement quality and mobility. It allows the individual to effectively transition into high intensity resistance training. If you know of anyone that may be interested or would benefit from Impact Hour, please let us know. We would love to meet them and provide them with more detail. Impact Hour is on Monday, Tuesday, Wednesday, and Friday of each week from 12 PM-1 PM. For a further dive into the literature, here is the study citation below! Happy lifting
- Dr Trent
Watson, S.L., Weeks, B.K., Weis, L.J. et al. Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial. Osteoporos Int 26, 2889–2894 (2015). https://doi.org/10.1007/s00198-015-3263-2
Mom’s Corner
Hey FFam! Now that school is back in session and activities are resuming for everyone, life will continue to get more and more hectic. This month I want to share a quick and easy “school night” recipe that David made up that has become a mainstay in our home. When we make this recipe, we normally try to make more than one and freeze a pan full and then keep the other one out to bake when we get home for the day! Give it a shot, it’s a made-up recipe, so feel free to mix it up with some of your family’s favorite ingredients!
Buffalo Quinoa Meatloaf
- 1 cup (measured pre-cooked) quinoa
- 1 (or 2) # ground Turkey
- 1 can of corn
- 1 yellow onion (chopped)
- 2 eggs
- Mozzarella cheese
- Sweet Baby Ray’s Buffalo Wing Sauce
- 1 teaspoon black pepper
- 1 teaspoon cumin
- Banana peppers
- Scallions
Cook the quinoa as directed and then combine all ingredients in a bowl then mix. I usually add about ½ c of the buffalo sauce then after it's baked you can drizzle with more for spice! Bake at 350 for about an hour. Sprinkle with mozzarella cheese and bake another 5-10 min or until the cheese is melted. Add scallions and sauce, then you’re ready to serve! Enjoy! Nicolette
Weigh Ankor
Age is Just a Number
As we age, I hear a lot of people say, "Ohh, I'm getting old," or, "I can't do things like I used to." That isn't completely the case for me. While yes, I can not do back handsprings like I used to do in middle school. I can move around, jump, lift, run, and a lot more better than I could when I was 25.
Grad school is when I started to gain weight, at 24 I weighed 265 pounds. I worked for the Arena Football team and anytime the team scored a certain amount of points we gave out free Chipotle burrito coupons. They also gave the employees a bunch of them too.
Being a poor student, I ate Chipotle everyday. Sometimes multiple times a day. A burrito from Chipotle is about 1,000 calories. With the stress of school and the insane amount of time spent on projects, dissertations, and finishing a dual Masters degree, I made excuses to not workout or even care about what I was putting in my body.
The excuses to not move continued into my career as I normally worked 60-80 hour weeks with an occasional 100 hour week thrown in. But the weight took a toll on me. My mood was down, I was tired all the time, and my joints hurt.
CrossFit and Macros helped me get the weight off but it's more than that. I'm a year and a half away from 40, I feel good, I feel like maybe what I would have felt like at 25 if I had taken care of myself.
All in all, age is just a number. It's what you do with your body that matters. Get up, move it, nourish it, and it will be so good to you.
-Ashley
Follow me on instagram: @weighankor
Visit the site: weighankor.com
MAV Team
For this month's newsletter we thought we’d keep things lighter by mentioning a few fun activities happening in September, rather than just bore you with more real estate statistics! 😜So, if you’re not buying or selling a house, get out there and do something fun!
Oktoberfest at The Fountain
Cost: $0-$10
Day/Time: Friday & Saturday Sep 23 & 24, 2022
Location: Fountain Park, Fountain Hills
Click here for more details: https://www.fountainhillschamber.com/oktoberfest/
Foam Frenzy
Cost: Free
Time: Saturday Sep 3rd - 5th,10:00am-1:00pm.
Location: Arizona Boardwalk, Scottsdale AZ (OdySea Aquarium)
Click here for more details: https://www.azboardwalk.com/venue/odysea-in-the-desert-courtyard/
Ballet Under the Stars
Cost: Free
Time: 7pm
Location/Days:
Thursday, September 8 – Fountain Park, Fountain Hills
Friday, September 9 – Sahuaro Ranch Historic Park, Glendale
Saturday, September 10 – Steele Indian School Park, Phoenix
Sunday, September 11 – Estrella Lakeside Amphitheater, Goodyear
Click here for more details: https://balletaz.org/
Yoga + Meditation With Harumi Maejima
Cost: $25
Time: Saturday. Sep 3rd, 10:00am - 11:00am
Location: Frank Lloyd Wright's Taliesin West
Click here for more details: https://franklloydwright.org/event/wellness-yoga-meditation-with-harumi-maejima/
***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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