Coaches Corner
The 2023 Crossfit Open is now behind us. It was a great success having the intramural teams and Friday Night Lights that included plenty of PR’s, encouragement, great food, and memories made. Thank you to everyone who participated and came to support. Now that the dust has settled, we have a few upcoming events to set our sites on.
For a handful of our gym members the CrossFit competition season will continue with the quarterfinals. This is for anyone who scored in the top 10% during the open (with age group qualifiers to follow). The quarter-finals will follow the same format as the open and be done locally at our gym with scores being submitted online.
There will be 5 workouts over the course of 3 days on March 16th, 17th and 18th. Stay tuned on Instagram and Facebook for members who are going to be participating in the quarters and for opportunities to come watch and cheer them on.
In staying with our mission at FFAZ to make our community the happiest and healthiest versions of ourselves, it helps to have a little data that we can use to measure metrics of our health, wellness and vitality. In attempts to do that, we have partnered with DexaBody to do a mobile scan at the gym.
This scan will give you comprehensive data on your body composition. Information will include; bone density, lean muscle mass, body fat percentage, visceral fat (brown fat) and a most accurate calculation of your true metabolism. From all the tests available, Dexa is considered the gold standard for measuring body composition.
The first scan is set for March 20th with a link to sign up at the gym. We will then have a follow up scan on May 26th to compare the two numbers. The goal for this is two-fold: for everyone to get a baseline understanding of where these health markers are for them, and then to compare and contrast measurements after a 2 month period with a goal in mind to see how your body composition changes with disciplined living and consistent exercise.
We also have resources with a local nutritionist that we can coordinate if that is something you would like to incorporate in conjunction with the 2 scans. Inquire at the gym for more details!
The cost of the Dexa Scan is $99 per person for the 2 scans combined.
Knowledge is power, and the more we understand about our health status and body composition the better we can positively affect it!
Onward and upward,
Dr. Dave
Let's Celebrate!
Congratulations to the 100 Class Club Inductees
March
- Ashley Jo George
- Brandon Vogel
- Hope Johnson
- Jenny Courtney
- John Rapasky
- Linda De Bella
- Madeline Roznos
- Yazmeen Ybarra
Birthdays
March
04 - John Hnat
05 - Sarah Stabenfeldt
06 - Kristin Mickelson
07 - Doreen Meyncke
08 - Michelle Kierin
21 - Phyllis Zanichowsky
22 - Ashley Jo George
23 - Dale Hetherington
24 - Lauren Foley
27 - Shannon Daniel
29 - Koral Allen
Upcoming Events!
April 15, 2023
Chip Time: 38 Minutes
Make sure to wear your Fortified Fitness Shirt
Anatomy Optimized
Hello Fortified community. My name is Dr. Sarah Backus. I am a Physical Therapist with Anatomy Optimized. I specialize in pelvic health, which includes rehabilitation for bladder dysfunction. So what is considered normal for bladder health?
- A healthy bladder can hold ~2 cups of urine and hold for 2-4 hours between trips to pee.
- “I drink a lot so I pee a lot.” Usually this is not the case. You can drink up to 80 oz of fluid and still hold your pee for 3-4 hours.
- You should be drinking ~half our body weight in ounces of water/ day, more if you sweat/ workout, and drink caffeine. You also should be sipping your water every hour (~ 6-8 oz/ hr)
- You should not have to rush to the bathroom or leak on the way.
- Urine should flow easily, no pushing or straining to fully empty your bladder.
- You should be able to sleep throughout the night without waking up to pee.
- The urge to urinate is the signal the bladder is stretching. It can be felt when the bladder is not full, and it is not an immediate signal to empty your bladder.
- Urinary leakage at any point in your life is not considered normal. Common, but not normal.
You want to avoid “just in case” voids such as peeing every time you leave the house or before a workout. Why? Your brain and bladder communicate to each other via nerve pathways that travel up and down your spinal cord. When you pee because you are afraid you will have to pee later (just in case!), then you are sending a message up to your brain saying, “I need to pee when my bladder is only this full”, as well as an association with that activity. Over time this creates an increase in the amount of times you urinate in a day and increased urgency.
Ladies, are you afraid to sit on the toilet in public? When you hover, your pelvic floor muscles stay on to create stability in your pelvis. This doesn’t allow your pelvic floor muscles to fully relax, which needs to occur in order for complete bladder emptying.
If you struggle with any of these, you potentially could benefit from pelvic floor PT.
Dr. Sarah
Mom’s Corner
Hi Friends!
I’m Tanya Brand. I’ve been at Fortified for about a year now. I started doing CrossFit in 2014 and I absolutely love doing it at Fortified Fitness. Our 9am “mom” class is so much fun and this gym is so supportive of everyone.
I have 2 daughters ages 16 and 14 and my husband and I, along with my sister and her husband started BlackRock coffee in 2008.
We now have 125 stores in 7 states and I still can’t believe how blessed we’ve been! I absolutely love being a mom though, and it is my main priority and joy. I didn’t really work out at all before I had kids.
I was the cheerleader who walked the mile in high school. But I wanted to be healthy for my kids, so my husband and I decided to give CrossFit a try and fell in love with it. I have been doing it 5 days a week since.
I’ve always loved how Nicolette often brings her boys with her. Sometimes moms use their kids as an excuse not to be able to work out, but like Nicolette, if you just start doing it they will get used to it and even learn to enjoy it.
My biggest mom advice as your kids are getting older is to just be there for them as much as you can, whenever they need you. You don’t have long with them, so try to put other things aside when they need you.
It will go a long way in the end.
Tanya
Weigh Ankor
Take a Break
In the last newsletter, I shared my experience with the mental mind game of the scale. I talked about how my mental body image took a nose dive when I weighed in every morning for the month of January. It was a difficult time for me (self imposed, I know), and I felt like I was losing my sense of self and all I had worked for.
I've been taking things one day at a time, showing up and going through the motions of my daily routine, including workouts, work, and just life in general. But it's important to remember that we don't always have to be productive to be happy. Sometimes, it's okay to just be and enjoy the moment without worrying about what needs to be done next.
Taking a break can mean different things for different people. It could be as simple as taking a day off work, going for a walk in nature, or trying a new hobby. The important thing is to give yourself permission to take a break. It can help us to recharge and come back to our daily routine with renewed energy and a fresh perspective.
So, for President's Day, I decided to take the day off and do something different. I slept in a little, but then got up and ran some errands. Then I came back to the house and did nothing. I sat on the bed and watched TV. Then I watched a movie. Then I made dinner. Then I went to bed early.
The next day, things weren't perfect, but I felt so much better. I realized that taking a break can be just as important as working hard. Sometimes, we need to slow down and give ourselves a chance to recharge. It's okay to take a step back and focus on our overall well-being.
Follow me on instagram: @weighankor
Visit the site: weighankor.com
MAV Real Estate Team
CAN LESS BE MORE? This month, Madeline and I wanted to take a look into downsizing and if it might be right for you. Here are some helpful tips that anyone looking to downsize may want to consider.
There are a few reasons you might want to downsize. Maybe your last child just officially moved out or perhaps you’re hoping to lower your monthly expenses. Maybe you’re just tired of keeping up with maintenance on a bigger house. Whatever your motivation may be, downsizing has the potential to free up money, time, and even ease stress levels.
Organize and donate
Go through your closets, garage, basement, and attic and remove what you no longer need. Typically, if you haven’t used an item in a year or more, you’re not likely to miss it. Keep what you want; sell what you don’t. If you can’t sell an item on a site like Craigslist, OfferUp, or Facebook Marketplace, look into donating it. There are plenty of secondhand stores and local non-profits that accept donations. We recommend St. Vincent DePaul, as they are a non-profit organization and donations go directly to those in need, unlike Goodwill.
Store what you don’t donate
Whether it’s old records, family photos, or antique furniture you can’t part with, consider renting a monthly self-storage unit. For many homeowners and clients we’ve helped, a storage unit can be a temporary solution until you decide where to permanently house some of these important items. Looking for a smaller home with storage—like a basement, garage, or backyard shed—may provide a solution.
Contact a junk removal company
What about the stained couches and broken exercise equipment you’ve been meaning to get rid of? Research some local junk removal services and set up a time for pickup. Some companies will allow you to text images of the junk you’d like removed before providing you with a price quote. If you’re cleaning up your home to sell it, you may be able to include branches, dirt, and yard debris in the pickup too! Check out JDog Junk Removal and Hauling or SuperJunk Removal - both companies offer senior and veteran discounts!!
Make use of your equity
The National Association of REALTORS®’ 2022 Home Buyers and Sellers Generational Trends Report showed that almost 30 percent of all homebuyers moved due to life changes—including marriage, empty nest, and retirement—while “downsizing” was most prevalent among homeowners ages 57 and older. For many of today’s homeowners, a surge in home equity makes this possible. The average homeowner has gained $34,300 in equity in the past year, according to CoreLogic numbers. Depending on how long you’ve owned your home, you may have more than enough equity to cover a new home’s down payment, potentially helping to reduce your monthly mortgage payment. A bigger home isn’t always better - Give The MAV Team a call to help give you a better idea of your options.
Seek out an affordable city
Obviously, this is our least favorite option, as we LOVE our FF Family, but….. If you MUST plan to relocate, now’s an ideal time to find a city that supports your new lifestyle—i.e., one with a lower cost of living. Moving to more affordable metros is a trend among today’s homebuyers. Many have sought out less pricey cities like San Antonio, as opposed to San Francisco, to help stretch their housing budget. Detroit, Memphis, Baltimore, and Milwaukee are other top affordable cities.
Invest in multi-purpose furniture
One way to make more out of less is by purchasing space-saving furniture. A wall desk isn’t just a smart pick for a dorm room; it can help you free up space in a townhome or condo. Other space-savers include a daybed, a rolling kitchen island, decorative storage (like an ottoman with built-in storage), and a fold-out table. If necessary, do a second sweep of your belongings and sell or donate large and bulky pieces of furniture.
Consider added costs and maintenance
If you’re moving to conserve costs, as many “downsizers” are, make sure you know what you’re getting into. While a condo may have less square footage, it could come with an extraordinary high monthly HOA fee. For some homebuyers, this is a deal-breaker, while it can be a lifesaver for others hoping to cut down on home maintenance. Maintenance may also be a concern when purchasing a smaller house. If you’re downsizing because you no longer want to keep up with lawn care, look for a patio home or one with xeriscaping. If you typically outsource your lawn care, note that these services may cost less in a city with a lower cost of living.
And Finally… Can less house give you more?
Downsizing can have many benefits, depending on your situation. With less house, you could potentially decrease your monthly payment, freeing up the funds to save, travel, remodel, and do other things you love. If you think you’re ready to downsize, connect with us at The MAV Team to help you through the process!
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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