Coaches Corner

As soon as it started, it seems like “summer” is all but behind us and we are gearing up for returning to the school year even though the temperatures would suggest otherwise. In step with the temperatures, things aren’t cooling down on the FFAZ calendar. Here are the upcoming events and activities to keep a lookout for.

CrossTown Throwdown

August 11th and 12th. We are teaming up with CrossFit Fury in Goodyear to do a friendly competition between ourselves and the Fury faithful. Friday night August 11th will be hosted by CrossFit Fury at 6 pm, and Saturday August 12th will be at Fortified starting at 8:30 am. All proceeds from the event and the silent auction that we are holding in conjunction with it will go toward Sam Clark’s medical expenses as goes through cancer treatment. If you aren’t competing, please come out to cheer on the teams and bid on the silent auction items! If you can not make it in person, but would like to donate you can do so at https://www.gofundme.com/f/fighting-cancer-we-will-fight-alongside-sam or bring a check/cash that FFAZ will then deliver to the family.

Float Trip down the Salt River

Tentatively scheduled for Saturday August 26th. Look for a sign up and further information at the gym in upcoming weeks.

Feed My Starving Children

Volunteer opportunity for members and their children. Saturday September 9th from 11:30 am to 1:15 pm. We did this last year, which was incredibly well received by everyone who participated. A sign up form will be at the gym.

Programming Calendar

Our next lifting cycle will be focused on the clean and push presses. We will finish the classic CrossFit Benchmark “ladies” workouts in August and then start Hero WODs on Friday’s following Labor Day. Thursday skill developments will be dedicated to gymnastics progressions and high level gymnastic movements will be showing up frequently during daily Metcons!

Competitors Track

We are launching a competitors track alongside 3 x CrossFit games athlete Josh Petlowany. This workout will take place every Thursday at noon and will consist of 2 lifts (skills) and 3 metcons and will take between 2 to 2 and a half hours to complete. This is designed for athletes who are looking to compete at the sport of CrossFit and are looking for a stimulus that is hard to achieve during daily class. There won’t be any scaled options for this class and will have high level skill requirements under fatigue. If you are curious if this class is right for you, reach out to David or Jenna. If you are already a member, this is included in your FFAZ membership. Non-members are welcome to join by paying a drop in or purchasing a punch card.

Let's Celebrate!

Congratulations to the 100 Class Club Inductees

July Inductees:

Brian Stevens

Ellie Hrdina

Eric Leipper

Owen Stockman

Rachael Preschler

Rob Candra

August Inductees:

Della Mckamey

Geno Bernal

Mark Tebeau 

July and August Birthdays

July 1 - Erin L.

July 15 - Richard O.

July 17 - Greg T.

July 17 - Heidi J.

July 19 - Linzi W.

July 22 - Trent K.

July 31 - Jeanne D.

Aug 3 - Jenna T.

Aug 4 - Sophia T.

Aug 5 - Cory S.

Aug 10 - Homayoon F.

Aug 14 - Christian O.

Aug 15 - Hope J.

Aug 15 - Tyson H.

Aug 26 - Austin L.

Aug 28 - Aaron S.

Anatomy Optimized

Hey Fortified community!

Dr. Sarah Backus, one of the PTs with Anatomy Optimized. I specialize in pelvic health, which includes rehabilitation for bowel dysfunction. The pelvic floor muscles support the rectum and are voluntarily and involuntarily involved with bowel function. Under normal circumstances the pelvic floor muscles keep us from leaking gas and stool and we have the ability to relax the muscles voluntarily to evacuate stool. 

If you have chronic bowel issues, they can disrupt your work, relationships, ability to exercise, and much more. How’s your bowel function lately? Are you having regular movements, with good color and consistency, and little to no effort? Scan the questions below — they'll give you a sense of how healthy your bowels are!

How often do you poop?

You don’t have to have a bowel movement every day to be healthy, but you should be able to have easy, pain-free poops anywhere from 3 times a day to 3 times a week.

What color is your poop?

Healthy poop is brown in color. Black or blond poop may indicate something may be off in your gastrointestinal system, so be sure to check with a doctor.

What shape does it take?

The best stool consistency looks firm with cracks or soft but still well-formed. Ideally, stool consistency should be type 4 on the chart below, but a 3 is pretty good, too.

Are you completely emptying?

Ideally, you can easily and completely empty your bowels, without needing to run back for another BM a few minutes later.

Can you hold it?

You should be able to hold in your bowel movement if you get the urge at an inappropriate time to have a BM, without having loss of stool or gas.

When it comes to poop, perfection isn’t possible — soft period poops, race day diarrhea, or vacation constipation are bound to happen. If symptoms last, it’s important to consult with a healthcare provider to see if there may be an underlying issue that needs attention. And, consider seeing a pelvic floor physical therapist so that we can help you improve your bowel function and overall pelvic health. 

Here's what you can do to improve your bowel health and ensure that every poop goes as smoothly as possible. 

Top 5 pooping tips of all time

Improve Your Pooping Mechanics

• To have a BM, the pelvic floor muscles need to be relaxed in order for the sphincter to open and the stool to evacuate. 
• You can help your pelvic floor muscles relax by having your feet on a stool in 90 degrees or greater of hip flexion (knees higher than hips while sitting). This will increase the puborectal angle allowing for easier defecation. 
• Leaning forward and supporting your elbows on knees (or for some sitting upright is better) is also beneficial. 

Breath

• Take a few relaxing breaths by breathing into your belly, consciously releasing your pelvic floor muscles with each inhale.

Diet

• Fiber is important for good bowel health, and generally, most Americans do not consume enough. Typical diet recommendations are 25-35 grams/ day, however, this needs to be spread out through each meal. 
• If you are not drinking the appropriate amount of water then fiber cannot do its job and can even have adverse effects. 

Push properly to prevent straining your pelvic floor muscles

• Blow out (exhale) while pushing, as if you are blowing out a birthday candle. *For some making a “hissing” sound, or low grunting sound while exhaling is more effective.
• Push your belly out like a balloon, instead of pulling your belly in to push. Combining the cues above, think “big belly, big cheeks” while pushing.

Establish a routine

• Prefer to have a BM around the same time every day? A routine can help! Your bowels are often 2-3 times more active in the morning, so dedicating time in the morning to have a BM can really be helpful.
• Start your morning with a warm cup of water with lemon, and eat breakfast food that you can chew (vs. juice or a smoothie) — this will jump-start the digestive process. Then sit on the toilet for 10 minutes, 20-30 minutes after your meal, as this is generally when your bowels are primed for action. Before long, you'll likely find yourself pooping right on schedule.

Mom’s Corner

Hello Fitness Friends,

I'm Jenny Courtney. I am an OB/GYN and have been practicing for 20 years. Presently, I serve as an OB Hospitalist at HonorHealth Shea. My husband, Chris, shares my passion for medicine as an Emergency Medicine physician also working at HonorHealth. We have two wonderful daughters, Riley (20) and Taylor (18), who have grown up in an active and health-conscious family environment. 

Physical fitness has always been a cornerstone of our lives. Both Chris and I were competitive swimmers during our younger years and have continued to challenge ourselves as adults, participating in triathlons and even completing a half marathon. Currently, I prioritize CrossFit, complemented by a midweek pilates and spin class, while Chris remains dedicated to Masters Swimming and Jiu-Jitsu. 

Our daughters, too, have embraced an active lifestyle from an early age, engaging in swimming and gymnastics. Riley now swims D1 for the University of Texas at Austin, aspiring to qualify for the Olympic trials next summer. Taylor, having bid farewell to competitive swimming, is considering joining the Surfing Club at Chapman University in the fall.

My journey to CrossFit started in Spain. In 2014, after five years of planning and saving, Chris and I moved our family to Spain for the year. The girls enrolled in a Spanish public school and joined a swim team. We immersed ourselves into the culture, challenged ourselves with a new language, and embraced spending time together. Seeking connections and friendship, I overheard a fellow swim mom talking about trying out a CrossFit class, and I asked to join her, despite being unfamiliar with the concept of CrossFit. I discovered that fitness transcends language barriers, and I was instantly drawn to the sense of community it offered. Upon our return home, I found a nearby CrossFit gym and formed lasting friendships with the incredible women I met there.

About a year ago, I made the transition to Fortified Fitness alongside those same empowering women, and I couldn't be happier with the newfound sense of belonging and the new friendships I have made.

So, this is the part of the newsletter where I am supposed to give advice or parenting tips, but I don't feel qualified. Parenting is challenging and doesn't get easier with age. Somedays, I wonder if I did anything right. So, I asked Taylor, my recent high school graduate, what advice she would give to moms. "Have patience and try to be understanding. The goal isn't to be perfect, but to appreciate everything you have and make the best of it." "Oh, I liked it when you put little notes or stickers in my lunch."

Weigh Ankor

Natural Pits: The Great Aluminum-Free Deodorant Experiment

Looking for the perfect aluminum-free deodorant can be a daunting task. With so many options on the market, it's hard to know which one will work best for you.

That's why I've decided to take a closer look at five popular deodorant brands: Lume, Secret, Dove, Tom's, and Native. I tested each of them for a week. I wore them to the gym in the morning and reapplied the same deodorant after showering in the morning. Except for Tom's and you'll see why below.

In my blog post, I compare and contrast each deodorant, taking a closer look at its ingredients, effectiveness, and overall value. By the end of this review, hopefully, you'll have a better idea of which deodorant is right for you. You can read the full post here. Below, you can read about my initial reactions to each of the brands I tried. 

Effectiveness Comparison

When it comes to effectiveness, each deodorant brand has its own unique strengths and weaknesses. Here's a breakdown of how each brand performed in my test:

Lume

Lume has been great. I got the test pack which came with a stick (toasted coconut), body wash (lavender sage), a small tube of a scent (peony rose), a big tube of a scent (soft powder), and body wipes (cool cucumber).

I really like the stick, although, in the Arizona heat, it didn't make it to my house in one piece, so if you decide to get sticks, maybe order a bulk order in the winter. It's nice though, the smell of the stick stays with you for the entire day. At first, when I started using it, I would lift my arm and every time get a whiff of coconut. I thought I smelled, but then just realized it was the smell of my deodorant.

The lavender sage body wash, the cool cucumber wipes, and the peony rose whole body deodorant are nice, but the scents aren't for me. Once I finish with the products, I won't order those scents again. I would definitely order the wipes, and whole-body deodorants again though. I seem to lean more toward the toasted coconut and the soft powder scents.

As for it being a whole-body deodorant, it definitely is. One of my trouble spots with having loose skin is my belly button. To give you an idea of how deep my belly button is, I can almost fit an entire Q-tip in it. Most people don't realize that and when you have loose skin, your belly button kind of collapses on itself making it super important to keep it clean and dry. I've used the whole body deodorant on and in my belly button and it's been really great. I wish I had always had this; before I would just clean my belly button 2-3 times a day.

Secret

Secret provided excellent odor protection in my test, but no sweat protection. I really liked this one because I used to wear regular Secret so it smelled exactly like my old deodorant. Though I struggled in the week I used it because being outside, I sweat so badly and my armpits were wet. Once I would go inside, I could feel my shirt pits and I did. not. like. it. If you work inside, this would be a great option. I wouldn't recommend it for the gym though.

Dove

Dove provided good odor protection in our test and better sweat protection than Secret. I really liked the way Dove was clear and would glide onto my skin. I had to get used to the smell, not because it was bad, just because it was different from the powder scent I was used to. It doesn't smell like vinegar, but if you know how when vinegar hits your nose it has this strong smell to it. That's what the Dove deodorant reminded me of. I do like this one, I would recommend it for gym and daily use.

Tom's

Tom's testing was only one day. I put it on and within a few hours had a rash. I quit using it immediately. Once I told a few people about it, they said they had the same reaction. I would not recommend purchasing this brand.

Native

Native provided good odor protection in my test, but it's sweat protection is about the same as the Secret. I purchased the grapefruit scent and it had the same effect as the Lume. Anytime I would lift my arm, I would get a strong scent of grapefruit. Again, not bad, I just wasn't used to it, so it took me some time to acclimate.

Ultimately, the effectiveness of each deodorant brand will depend on your personal needs and preferences. If you're looking for a deodorant that provides all-day protection without irritating your skin, Lume may be the best option. If you need a deodorant that can handle strenuous activities, Secret may be the way to go. And if you're looking for a more eco-friendly option that still provides good protection, Native may be the best choice.

My Recommendation

Based on my analysis, the best aluminum-free deodorant for you will depend on your individual needs and preferences. However, I recommend trying Lume for its all-natural ingredients, effectiveness at keeping you dry and odor-free all day, and overall value. Ultimately, the best deodorant for you will depend on a variety of factors, including its effectiveness, its price, and your personal preferences and needs. I hope that this review has helped you make a more informed decision.

Follow me on instagram: @weighankor

Visit the site: weighankor.com

Countdown to Skin Removal Surgery: 293 Days

MAV Real Estate Team

Hey Fortified Fam’! Madeline & Vincent with The MAV Real Estate Team back here with you again. Being that we are SOOOO incredibly excited about the recent gym remodel, we thought it would be fun to discuss remodeling your home, especially if you are planning on selling any time soon. 

Should You Renovate Your House Before Selling?

In 2022, homeowners spent $472 Billion(with a “B”) improving and maintaining their homes! While it would be great if homeowners recouped all of this money when they sold their home, this isn’t always the case. So, the big question Madeline and I always get is “Should we renovate our house before selling?” We have seen examples of both, where people have spent money on the right issues and gotten a pretty good return, and then spent money that, in our estimations, didn’t attract many buyers. You want to work with a good real estate team that knows the neighborhood and knows the location. They know what’s worth doing and what’s not, because they’re taking clients in there and know what people are complaining about.

Advantages of renovating your home before selling

Before we dive into what renovations make sense before listing your home, it’s helpful to know why you’d want to renovate your home in the first place. Making changes you can enjoy for years to come is one thing, but spending money on alterations right before you move out is another. When you choose the right type of renovation project your home value can increase and attract more potential buyers. 

Year after year, most homebuyers say they would prefer to buy a move-in ready home over one that requires renovations. When more people fall in love with your home, you can expect more offers, leading to a potentially higher sale price. Before you jump in and get started with renovations, learn what buyers in your area are looking for. This is where the advice of a top real estate agent team can come in.

Pre-sale renovations that help you get the most bang for your buck

Fix what’s broken

While you may be tempted to completely overhaul your bathroom or replace your vinyl flooring with hardwood, it’s often best to focus on fixing problems that will push potential buyers away. By completing a pre-listing home inspection, you’ll be able to become aware of issues that may slow down the sale of your home. Completed necessary repairs such as installing a stair handrail, replacing a damaged roof, upgrading outdated outlets will allow you to continue with the sale of your home.

Kitchen

An outdated or unsightly kitchen can quickly ruin a home sale, so spending some money updating your kitchen is generally a good investment if you choose to renovate your house before selling. When you choose to remodel your kitchen, be aware that the costs can drastically vary depending on the extent of changes as well as the quality of the materials. Before you entirely gut your kitchen, take a look at the data. The 2021 Cost vs. Value Report from Remodeling Magazine shows that a midrange, minor kitchen remodel has an ROI of over 72%— which is higher than the ROI for a major or upscale remodel.

Here are a few ways to give your kitchen a new look without sinking your ROI:

• Paint or reface your cabinets. Instead of replacing your cabinets, opt to professionally paint or reface your cabinets. Compare prices on both, as it may be more cost effective to just have your cabinets replaced, depending on your contractor and the pricing.
• Don’t go overboard on appliances! Replace energy-hogging and malfunctioning kitchen appliances, but opt for good mid-range rather top-of-the-line options.
• Replace countertops. Keep your existing layout, but swap dated Formica or plastic laminate countertops for granite, quartzite, quartz or marble options.

Bathroom

While your bathroom doesn’t need to resemble a 5-star spa, it should be a place where potential buyers can envision getting ready for the day and winding down at night. Cracked grout, blue porcelain sinks, and broken tiles can all scare potential buyers into walking away. The cost to remodel a bathroom will naturally depend on the size of the bathroom, the extent of the remodel, and your location. Just like with kitchens, opting for affordable rather than upscale features will provide you with the greatest ROI. USA Bath reports a midrange bathroom remodel has an ROI of 70.1% while an upscale remodel has an ROI of 56.2%. 

Deep Clean

While adding new appliances and replacing floors can be exciting, don’t underestimate the power for a DEEP clean. While you can complete the job yourself, we usually recommend to hire out the job to professionals. The average cost on this will range depending on your size of home, but your return will be well worth it!

Exterior Improvements

Even if the interior of your home is stunning, a patchy lawn or chipping porch paint may dissuade potential buyers from walking through the door. By spending some money on improving your home’s curb appeal, you’ll not only attract more buyers, but you’ll also increase the value of your home. Our recent reports show that buyers will pay on average 7% more for a home with stunning curb appeal versus a home with an unsightly exterior. Fresh mulch, basic yard care and exterior paint go a looooong way.

Points to consider about renovating your home before selling

While some pre-listing renovations can improve your home sale process, it doesn’t always make sense to change your home before selling. Before you begin your project, consider the following points.

• How much will the project cost? Aim to obtain multiple project quotes before you go ahead with a renovation. Knowing what you’ll pay will help you determine if the renovation makes sense.
• How will you finance this project? If you need to take out a loan to pay for the renovations, take note of the interest rate and how this will add to total costs.
• When do you hope to list your home? Larger projects like renovating a kitchen or finishing a basement will likely require the help of a professional. That means you’ll need to consider the availability of workers in your area before you decide if this project can be completed before you list.
• What is the housing market like around you? Consider both how long it takes homes to sell as well as the sales price and features. Will people want a $100,000 kitchen in a neighborhood where homes sell for around $500,000?
• What is the cost and availability of materials? Supply chain issues can lead to higher materials costs and lower ROI. If you’re not in a rush to sell, consider delaying a project until costs are lower.

If you want more information about if you should renovate your home before selling it, connect with The MAV Team. We know what buyers in your area are looking for, so they can help you make decisions that benefit your bottom line! We can also send you a list of recommended referrals of known contractors that we trust with our clients, family and friends!

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 6:15 pm 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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