Coaches Corner

Murph is as classic as it gets. Arguably the most well-known HERO WOD out there. One that CrossFitters come out of the woodwork to participate in, and a workout that people otherwise unfamiliar with CrossFit style training know about. Traditionally, “Murph” is done all over the country on Memorial Day to honor Navy Lieutenant Michael Murphy who was killed in battle in Afghanistan June 28th 2005. 

Yes, this is a challenging benchmark workout and something worth accomplishing. However, to us at FFAZ and too many people in the CrossFit community, it holds a larger significance than just being a holiday workout. HERO workouts hold a deeper meaning knowing that they are done for a purpose and intent, especially on a national holiday that is set aside to honor all the men and women who have sacrificed their lives through military service.

Given all these factors, it seemed like such a logical idea to team up with a great organization like Semper Fi and America’s Fund to use this worthwhile event as a fundraiser for their mission. This will be the second annual fundraiser we do with Semper Fi and America’s Fund. Last year, we were fortunate to raise $3000 for the fund, and have ambitions of raising even more this year. 

We will have two heats on memorial day morning May 30th at 7 a.m. and 9 a.m. The event will cost $30, and if you sign up before May 18th it will include an event t-shirt. All proceeds will go to the fund, and additional donations are welcome. Whether you are a gym member or not, mark your calendar, get signed up and show up to participate for a good cause!

Let's Celebrate!

🎂 May Birthdays

Aleia Lofy - May 14th

Rob Candra - May 15th

Richard Shields - May 18th

Jose Leon - May 25th

Tyler Beuerlein - May 29th

If we don’t have your birthday on file, WE WANT IT. Please let one of the coaches or David know and we will get it put into ZenPlanner!

Anatomy Optimized

Ergogenic Aids/Supplements for Athletic Performance: An Evidence-Based Approach

This month’s topic of discussion is going to cover several major supplements (or ergogenic aids) designed to help improve athletic performance, recovery, and inter-session exercise efficiency. An ergogenic aid should be considered a nutritional or pharmacological ingredient or method aimed at improving performance or exercise adaptations. I do want to say, however, that supplements should be considered last (yes…LAST) and only after nutrient timing, whole food macronutrient/micronutrient consumption, energy balance, and sleep has been dialed in to your lifestyle routine.

The International Society of Sports Nutrition (ISSN) is one of the leading organizations in the field The following supplements are ones they consider with high levels of evidence:

Whey Protein

• 20-40 grams per meal (on average) across the day.
• Maximizes synthesis of protein for muscular recovery.
• Optimal protein consumption after exercise is considered within at least 24 hours to capitalize on post-workout benefits.

Creatine Monohydrate

• Consume 3-5 grams daily to maintain or increase baseline levels.
• Increases high-intensity exercise tolerance and inter-session exercise effort.
• Positively correlated with increases in muscle mass and strength.
• This is the most extensively studied supplement and clinically effective supplement to date alongside whey protein.
• Creatine is not a steroid.

Beta-Alanine

• Consume 4-6 grams daily for a minimum of 2-4 weeks.
• Offsets nerve and muscular fatigue.
• Improves muscular and total training volume.

Caffeine

• Consume 30-90 minutes prior to exercise
• Improves high intensity exertional effort
• Increases the time it takes for a muscle to fatigue

Reference: Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL… Antonio J. Issn exercise & sports nutrition review: research & recommendations. J Int Soc Sports Nutr. 2010;7(1):7.

* This should not be considered medical advice. Using non-FDA regulated supplements is not a one-size-fits-all model and should be used with informed caution. If you have any questions or a current medical conditions, please consult your doctor or nutritionist before endeavoring

Mom’s Minute

Hello Fortified Fitness family, my name is Cara Mack and I’ve been a member for almost four years. I attend the 4:15 p.m. class and am there pretty much five days a week. I’ve grown, physically, over the past four years and know I’m not the strongest or fastest, but I’m consistent and thats what keeps me strong. My favorite part of FF is the camaraderie. It keeps me motivated, accountable, and makes working out way more fun. I am learning to challenge myself every day and am really, really trying to find a soft spot for snatches, thrusters, burpees, and running.

I am an Arizona native and I have a doctorate in audiology. I work at the Carl T. Hayden Veterans‘ Administration Medical Center and have been there fourteen years. I have three boys, ages 6, 8, 11, and have officially gone from mama….to mommy….to mom….to BRUH! Every day is a crazy day running from work, to sports, and trying to get homework completed. I’m so thankful I’m able to get a workout in, thanks to my supportive husband.

Stress is a part of our daily lives and affects everyone differently. I’m a little bit of a stress ball, and although I’m thankful for fitness, another stress reliever for me is grocery delivery from Amazon. I have been ordering groceries for a few years from Amazon Fresh and Whole Foods. I can’t tell you how many times it's been a lifesaver for last minute gifts, school supplies, snacks for sports, parties, and family dinners. Their two hour delivery windows are very accommodating and they even offer a late night delivery window (9-11 p.m.), which I have 100% taken advantage of. I know almost every store offers delivery services and drive-up options, but Amazon is hands down my favorite. As long as you have the Amazon app, select groceries, and you're ready for ordering. If you aren’t already using Amazon grocery services, and you're obsessed with Amazon like me, give it a try.

Thank you Fortified family for taking the time to read this. Stay healthy and stress free!

Sincerely, Cara Mack

Weigh Ankor

Two Years in with a Lifetime to Go

Self love is something I thought would just be natural after losing the weight.

It's not.

I thought my life would be perfect after losing the weight.

It's not.

My world now is completely different, people are nicer to me, I get a lot more opportunities to do things, I can physically do things I couldn't before, and I feel a million times better than I did before. But there are still days that I see myself as that 310 pound woman that never wanted to leave the house.

During weight loss, your mental health is just as important as your physical health. You have to prepare yourself for a lot of things and know that nothing will be perfect once you hit that magical number on the scale. That number is just the beginning to changing your life.

May 20th marks the two year anniversary of my weight loss journey. I still struggle looking at my loose skin every day. There are days I eat more macros than I'm supposed to because something bad happened that day. I still struggle to know that I'm worth a whole heck of a lot.

But, I am also doing things I never thought I would be able to. I can do pull-ups, hand stand pushups, snatches, cleans, double unders, and a handful of things I could not do before. I fit into a dress I bought in high school and never wore. It just hung in my closet for 20 years and I would look at it hoping one day to do the work to be able to wear it.

As much as I struggle, I am also succeeding. I wouldn't change anything for the world. I'm two years in with a lifetime to go. If you're struggling too or wanting to make a change, I invite you to come do the Ankor WOD on May 20th.

ANKOR WOD

3 Rounds for Time

• Three represents the month of March my birthday month

5 Deadlifts 310/150

• 5 represents the month of May when I first started CrossFit
• 310 is the weight I started at
• 150 is the amount of weight I've lost
• Deadlifts are the one movement I've always been good at.

36 Alternating DB Snatches

• 36 is how old I was when I started CrossFit
• Alternating DB Snatches is the movement I did in my second ever CrossFit workout and I couldn't reach down to pick-up the DB off the ground. The coach had to put bumper plates down to raise the DB.

20 Burpees

• 20 is the day and year I started CrossFit
• Burpees as a movement I couldn't do either. At 310 pounds, getting that amount of weight up and down off the ground seems insurmountable.

22 Pull-ups (Rx+: 11 Muscle-ups)

• 22 is the day I was born
• 11 is what my birthday adds up to
• Pull-ups are the last skill I perfected
• Muscle-ups are my goal skill for the year

The numbers and movements took Dave and I an entire week to come up with. Ultimately with the story of this workout, I want people to know that nothing is impossible and it's never too late to start. Come celebrate my two year anniversary with me and start your own journey.

🖥 weighankor.com | 📸 instagram.com/weighankor

Happy May, Fortified Family!! MAV Team here again, bringing you a couple fresh ideas to make springtime a beautiful and fun time around the house!

Home Staging Do’s and Don’ts this Spring 

Here in Arizona, spring is one of the most active times in the real estate market! Here are a few tips and tricks to help your home look the best if you are thinking of selling this Spring. 

DO’s

• DO add pops of color. Bright pillows, throws and decorative accents can give new life to a living room or bedroom.
• DO go fresh. Add some color to your kitchen by placing a bowl of fresh, in-season fruit on the counter.
• DO burn a candle. Choose a spring-scented candle with a subtle fragrance to avoid overwhelming potential buyers.
• DO spring clean your closet. Give your closet more space by boxing up your bulky winter clothing.

DON’TS

• Don't go overboard with florals. It's easy to get carried away with flowers. Mix things up by adding small indoor plants to brighten your space.
• Don't leave the windows closed. Opening the windows lets in fresh air and sunlight, which has been proven to boost moods. Permitting weather of course, Our springtime does start heating up quickly and you want the potential buyer’s to be comfortable while walking around your home. 
• Don't keep your winter welcome mat. Replace it with a clean, spring-themed one to help make a positive first impression.
• Don't go color crazy. Bright colors can liven up your space but too much can be off-putting. Stick to just splashes of color.

~Madeline & Vincent 

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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