Coaches Corner

Gears are being switched as we transition back into the school year and a slightly different weekly routine for some. Don’t let a hectic schedule, coupled with the football frenzy that is taking over the country cause your diet to consist of exclusively fast food, and chicken wings, washed down with extra alcohol. I challenge you all to keep the long term priorities of health and wellness in mind. A few indulgences won’t hurt, but moderation is key for consistent progress and improvement. As always we have a handful of events to look forward to and put on your calendar to keep you focused and pushing your potential. 

9/24 - Aleia Lofy is hosting a Handstand clinic at the gym from 1 to 2 PM. The clinic will focus on handstand push ups, handstand walking and balancing inverted. Cost is $15 and is first come first serve with a class cap at 10 participants. Venmo @lofyfit to reserve your spot. 

9/28 - “Earn it all” is renting out the gym for an event, so we will not have the 6:15 pm class that night.

9/30 - Jackson Reed will be hosting a Snatch technique clinic at 8 am. He is the former strength and conditioning coach at Long Beach State University and competes locally in Crossfit and Olympic Lifting. This event is free for gym members and $20 for non members. Clinic will be capped at 20 participants, so reserve your spot at the sign up that will be posted at the gym. If there is overflow interest a 10 am class will be held in addition.

10/21 - 3rd Annual bike peddler pub crawl through old town Scottsdale. Price will be partly determined by the number of people that sign up, but last year it was approximately $30 per person. Details and sign up to come at the gym, but anticipate a late afternoon start.

Let's Celebrate!

Congratulations to the 100 Class Club Inductees:

September 2023

Cindy Fisher

Erika Stevens

Nema Missaghian

September Birthdays

Chris R. - Sept 8

Steve M. - Sept 8

Randall Y. - Sept 9

Amadeo M. - Sept 14

Madeline R. - Sept 17

Bailee L. - Sept 17

Linda D. - Sept 18

Olena B. - Sept 27

Lucas M. - Sept 28

Brian Y. - Sept 29

Jimmy K - Sept 30

October Birthdays

Megan G - Oct 5

Cara M. - Oct 6

Mel B. - Oct 7

Courtney S. - Oct 11

Gabby M. - Oct 12

Justin H. - Oct 17

Marcia S. - Oct 23

Zach H. - Oct 26

Dale B. - Oct 28

Anatomy Optimized

Despite the research across the last five years agreeing that CrossFit injuries happen at a very low rate (~2-3 incidences per 1000 training hours), it is undoubtedly confirmed that the most common of all pain incidences occur in the shoulder. Understanding why these problems might exist and what to do about them can greatly reduce the time potentially rehabilitating and improve overall long-term performance.

The speculation to the root of many issues stems from the following reason:

Tissue tolerance overload, which is influenced by to main factors-

1. Too much volume too soon-which boils down to what level of cumulative strain a connective and contractile tissue can handle before the innate system begins to break down.
2. Unregulated fatigue to recovery ratio. This is a commonly seen as large volumes, intensities, durations, and frequencies of exercise (the session cost) exceeding the individuals’ physiologic recovery component which is influenced by proper nutrition, 7-9 hours of sleep, daily sunlight, hydration, etc. (a session deposit).

What can we do about it?

1. Recognizing and appreciating volume of exercise through the week and listening to the needs of your system (just because you can do a WOD at a perceived exertion of 8 or 9 out of 10, does not mean that is what your system needs.
2. Practicing proper nutrition (avoiding inflammatory, processed, or high sugar content foods).
3. Effortfully getting 7-9 hours of sleep
4. Getting direct sunlight for 10-15 minutes within the first hour of wakefulness.
5. If a nagging issue continues to persist, come see one of us at Anatomy Optimized!!

Mom’s Corner

Hey everyone! It's my turn to take another crack at the mom’s column, and also time to introduce myself to new members who I may not have had the opportunity to meet yet. My name is Nicolette Waite, I have 2 sons Ezra (4) and Noah (2), who often tag along with me at the gym, and an amazing husband David. If you had told me a few years ago that we would be owning a CrossFit gym and that I’d be working out 5-6x a week, I would have laughed in your face. BUT here we are, almost 3 years into owning Fortified Fitness and I rarely miss working out every day of the week.

With Family and Fitness being at the center of my focus these days I acknowledge my personal bias but came across a publication in the American journal of Pediatrics that resonated with me and thought that it would with many of our readers as well. A mother’s fitness level has a direct relationship to the health of her children. The less active a mother is, the less active her children are, especially when they are young.

Children are also much more motivated by example than by words. I find these points to be very true with myself and my boys. Like I mentioned and you all have seen, Ezra and Noah are consistently with me at the gym. They may be sitting there, having their tablet time during class, but after they are ready to explore and have a little workout of their own.

Even while at home, we are usually doing some sort of activity, whether it’s playing chase outside, walking around the neighborhood, going to the park, or even having a dance party in the living room. They also mentioned showing your kids the qualities you want to see them emulate and do those things you want to see them do! I know they are watching me each workout and I am grateful to be their healthy mother.

So prioritize your own health and prioritize spending time with other people that will influence that positive behavior because it is going to rub off on your kids and affect their health too!

“Activity Levels in Mothers and Their Preschool Children” American Academy of Pediatrics: vol 133, issue 4 apr 2014: Kathryn R. Hesketh, MPhil; Laura Goodfellow, MBBS; Ulf Ekelund, PhD; Alison M. McMinn, PhD; Keith M. Godfrey, BM; Hazel M. Inskip, PhD; Cyrus Cooper, MA; Nicholas C. Harvey, MB; Esther M.F. van Sluijs, PhD

Weigh Ankor

Embracing Scaling in CrossFit: Your Path to Progress and Recovery

CrossFit, a high-intensity functional fitness regimen, is known for pushing individuals to their limits and challenging them physically and mentally. However, an often overlooked aspect of CrossFit is the importance of scaling workouts. Scaling is not a sign of weakness; rather, it's an intelligent and adaptive approach that allows individuals to tailor their workouts to their unique abilities and circumstances. Here are a few reasons you might think about scaling your next workout.

1. Recovery and Injury Prevention: One of the primary reasons for scaling in CrossFit is injury recovery and prevention. Many athletes, like myself, have faced injuries that have impacted their training routine. My hamstring and shoulder injuries have significantly limited my mobility and strength, making it essential to modify workouts to avoid worsening these conditions. Scaling allows individuals to work within their current capabilities, aiding in rehabilitation while preventing further harm.
2. Personalized Progression: CrossFit emphasizes personal growth and progress. Scaling workouts helps individuals maintain a sense of accomplishment and progression within their fitness journey. Rather than struggling with movements that might be too advanced, scaling allows us to tailor workouts to our abilities, gradually building strength, stamina, and skill. Celebrating small victories, regardless of the scale, is crucial for long-term motivation and success.
3. Individualization for Success: Every person is unique, and their fitness levels, strengths, and weaknesses vary. Scaling ensures that workouts are tailored to individual needs, setting the stage for success. By choosing appropriate scaling options, individuals can maintain proper form, avoid injury, and optimize the intended stimulus of the workout. This individualized approach fosters a healthier, more sustainable fitness routine.
4. Building Confidence and Mental Resilience: Overcoming challenges, no matter the scale, boosts self-esteem and instills a positive mindset. Recognizing and accepting our current abilities without judgment allows us to focus on progress and growth, ultimately leading to improved mental well-being and a more enjoyable fitness experience.
5. Longevity and Consistency: Consistency is key to achieving any fitness goal. Scaling helps individuals maintain a consistent workout routine by adapting to their changing circumstances, whether due to injury, fatigue, or other factors. By working within their limits, individuals can sustain a long-term commitment to CrossFit.

Scaling empowers us to approach workouts with a mindset of growth and perseverance, emphasizing the importance of listening to our bodies and honoring our unique fitness journeys. Remember, it's not about comparing yourself to others; it's about becoming the best version of yourself, one scaled workout at a time.

FFAZ Christmas Ornaments

The ornament can be seen tied to my cubby with a blue ribbon. They will be for pre-sale October 1 - 31 for $15. We will have a sign-up at the front desk. Five dollars from every ornament will go towards the FFAZ Christmas Angels this coming holiday season!

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. This month, we wanted to address an issue that we get a lot of questions on - your hot water heater and the maintenance involved with making it last.

Over time, minerals suspended in your incoming household water supply can settle to the bottom of your water heater and build up quite an accumulation. The harder your water, the more quickly this can happen. 

For gas water heaters, in particular, with burners on the bottom, this accumulated layer of deposits can act as an insulation blanket, cutting down the burner's efficiency, increasing energy costs and, in some cases, lead to premature failure of the tank itself. 

Sediment can also get stirred up by incoming water and carried to faucet aerators, shower heads and washing machine filters. It can clog these fittings causing stuttering, spurting and, in some cases, severe restriction of water flow.

Annually draining your water heater can greatly reduce the risk of damage caused by sediment and prolong the life of your water heater. A licensed plumber can do the job for you or you can follow the steps below to easily drain the water heater yourself.

1. Turn off the Water Supply - If you have an electric water heater, turn off the power at the breaker-box. If yours is a gas heater, turn the thermostat to the "pilot" setting. Connect a hose to the drain valve located close to the thermostat, but don't open the valve yet. Turn off the cold-water supply that feeds the water-heater.
2. Drain the Hot Water - Inside your house, open up one of the hot-water faucets in one of your sinks or tubs. This will prevent a vacuum from forming in the lines. Go back to the water-heater, and open the drain valve to drain the hot water out of the tank. Make sure the far end of the hose is draining somewhere that won't be harmed by hot water. An outside driveway is ideal.
3. Flush out the Remaining Sediment - Once the water stops flowing out of the far end of the hose, turn the water supply back on. This will flush out any remaining sediment left behind in the heater. Once the water runs clear from the end of the hose, close the DRAIN valve. Don't forget to turn the hot-water faucet inside your house back off. The heating element could possibly blow if there is no water in the tank. Some tanks may need to be completely full in order to prevent damage. When in doubt, always read the warnings and instructions on the tank label carefully because each tank may vary!
4. Test the Pressure-Release Valve - Turn the power-supply to the water heater back on at the breaker box (or the thermostat), after the tank has filled with water. Once the water temperature has been brought back up, test the pressure-relief valve according to the manufacturer's instructions. This safety device is designed to prevent excess pressure build-up or overheating inside the tank. If it's faulty, you may need to have it replaced by a licensed plumber.

If you want more information about home maintenance 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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