View this email in your browser
Welcome to the Mountain Life Fitness bi-monthly Wellness Newsletter. Exclusively for our Personal Training Clients. Aimed at taking your nutrition, personal training and overall wellness to the next level.

Thank you for being a valued client! 

5 Winter Superfoods to kick start your New Year

Winter Squash
Collard Greens
Brussels Sprouts
Sweet Potatoes

To see the complete article go to:

Winter Squash
Squash can be a delicious main dish, a side dish, dessert, soup, or snack (the seeds can be baked and eaten just like pumpkin seeds). With the exception of spaghetti squash, most varieties are interchangeable in recipes due to their similar tastes (except for buttercup squash, which is much sweeter than others). For a warm, hearty yet healthy dish, give this butternut squash soup recipe a try! 
Baja Butternut Squash Soup

Collard Greens
Collard greens are commonly eaten on New Year’s Day with black-eyed peas and cornbread. Here are a couple healthy twists on these traditional recipes you can enjoy any time of the year! 
Collard Green & Black-Eyed Pea Soup and Cornbread


Pomegranates are delicious alone, as part of a recipe or even as a topping for salads. For a true winter delight, try Pomegranate Poached Pears.

Brussels Sprouts

Attempting to gather up the courage to give them another try? Roasted Brussels Sprouts with Hazelnut Brown Butter provide the decadent taste of browned butter and hazelnuts while offering a nutty contrast to the strong flavor of sprouts, making for one tasty side dish.

Sweet Potatoes

Sweet potatoes are naturally sweet (hence the name) and do not need an abundance of added sugar, marshmallows or other calorie-dense toppings to boost their taste. Instead, add a bit of spice for a truly delicious and healthy side dish. For a creative meal idea, try Moroccan-Rubbed Grilled Steak & Sweet Potatoes.


Hanging Knee Raises

By:           Jackie Wright

The hanging knee raise is an excellent nose to toes core exercise.  While not for everyone (i.e. those with serious shoulder issues may not be able to comfortably perform this exercise due to the body weight load on the shoulder girdle and subsequent require stabilization), this exercise requires significant stabilization which is achieved by engaging the entire nose to toes core (i.e. packing the scapula down, compressing the abdomen, engaging the gluteus maximus, stabilizing the pelvis pulling the pelvic floor upward), which is why we chose it for one of our core standards in our exercise library.  Rather than moving the torso into flexion/extension/rotation/lateral flexion, you are stabilizing and flexing the hips changing the center of gravity and load.  

Perform 1-3 sets of 8-12 repetitions, two-three non-consecutive days/week.  To add variety, you may draw the knees on a diagonal (think rib cage to top of pelvis), engaging the obliques.

Hanging Knee Raises - slings at Hoist - place the low plyo box under the horizontal bar at the Hoist, then place the slings onto the horizontal bar at the Hoist.  Stand on the box and place the underside of the upper arms into the slings, holding onto the narrow segment of the sling right beneath the carabineers.  Step off of the box and allow the body to suspend pushing the box out of the way. Then, compressing the abdomen, engaging the hip flexors (anterior hip), draw the knees up toward the hip joint to approximately 90 degrees of hip flexion.  Return to the fully suspended lower body positon and repeat.  There is no swinging to gain height, do not go above hip height as this may strain the lumbar spine and adds no value to the exercise.  If you begin to slip down, reposition as this may strain the shoulder joint.  *Trains the entire nose to toes core as stabilizers; however, the hip flexors are the primary mover.
Warm-up Fundamentals
Warm-Up Fundamentals
By:           Jackie Wright

Including a proper warm-up prior to performance of your exercise program may have a profound positive impact on the program outcomes. 

The body requires time to increase heart rate, blood volume, and improve the viscosity of the synovial fluid which exists in many of the joints allowing for freedom of movement and just as important, laying the foundation for the workout with both the mind and body on board. This includes the benefit of the rehearsal effect which allows you to “rehearse” the movement patterns you will be performing during the exertional phase of the program, leading to improved efficiency, effectiveness and safety of those movements. Therefore, the content of an effective warm-up will be highlighted for different types of sports and programs so that you may make a concerted effort to integrate effective warm-up segments into your program regularly. *Regarding warm-up duration:  this will be dependent upon the program demands and the individual’s physical needs; however, 5-20 minutes is the general rule of thumb.  As always, prior to beginning any exercise program, please consult your physician.

#1             The warm-up for the majority of exercise and conditioning programs should be performed dynamically.  Your goal is to increase your body temperature, get the blood moving, joints lubricated and consequently, this is more likely to take place if the body is actually moving through space and time.  For example, if you are a coach of a sport’s team, you will want to design a warm-up that will thoroughly address all of the movement patterns your athletes will be expected to perform during their training session.  Large, general body movement patterns such as large stride walks across the room/court/field, knee up walking, arms overhead and swinging, lunges, squats, lateral, zig/zag easy shuttle runs, and across all three movement planes, sagittal, frontal and transverse, so that the entire body, 360 degrees is warmed up and ready to exert. 

#2             If you are going to lift heavy loads, then a dynamic warm-up which includes light load and body weight simulating the movement patterns that you will be performing might be recommended.  Olympic lifts such as the squat/snatch/clean/jerk are all possible with little or no load to emphasize the motor patterns and allow the body to prepare for the heavier loads.  Remember, you must master the foundational movement pattern prior to adding external load, power or impact.  If the foundational movement pattern is not well established, there is little chance that the loaded version will be safe or effective.

#3             In contrast, if you are going to walk, run, cycle, row, climb, step or jump during your program, a dynamic warm-up at a lower intensity level where you are performing these skills, would be suggested.  And, if the terrain you intend to train on is varied, then your warm-up should reflect those variations as well, just at a lower intensity level to allow for preparation.  Particularly in choreographed programs such as step interval or kickboxing, the warm-up would include the lower intensity skills, drills and combinations that will be expected during the program.  As mentioned previously, the rehearsal effect really empowers you to master the foundational choreography so that when the music tempo increases, the complexity of the skills and drills advances, everyone is ready to perform optimally. 
Ten Daily Fitness Goals

By:           Jackie Wright
Establishment of long term fitness goals is a fundamental aspect of fitness success.  However, daily fitness goals are also critical to set and achieve as these smaller, incremental micro steps may eventually lead to the long term macro results we seek.  Daily fitness goals include dozens of details that refine performance by enhancing focus and concentration ultimately creating a deeper physiological and psychological connection within you.
Choosing one or two of the following ten daily fitness goals, each day, may enable you to complete every workout with a renewed level of confidence and control leading to positive fitness outcomes. Give this approach some time to take root and keep in mind that the fundamental safety and effectiveness techniques of exercise always apply regardless what daily goal is chosen.  As always, prior to beginning any exercise program, please consult your physician.
Ten Daily Fitness Goals
1. Avoid distractions.  This means avoiding television or digital devices, but it also includes parking your stressors and anxieties at the door when exercising.  Leave personal issues behind for a while and concentrate solely on yourself for this period of time. 
2. Laser focus.  Before beginning each exercise or skill/drill you are performing, put on blinders like a race horse and completely immerse yourself in the moment.  For example, prior to a hill sprint on the bike; get that “head edge” by visualizing yourself on the hill about to sprint, all out, leaving nothing behind.
3. Reset your posture.
  Prior to each set of an exercise or in-between each skill/drill; take a moment to reset your posture.  Envision your spine long and tall as though you have a string running from the top of your skull to the ceiling. 
4. Identify, and then concentrate on the initiation/insertion points of each muscle/muscle group targeted.  Where is the movement initiating from?  What direction is the body or body part moving toward (i.e. insertion point)? *What is the primary purpose of the exercise?
5. Dive into the cellular level.  Once you have mastered an exercise, skill/drill, and dive into the cellular level of the movement pattern.   Even deeper than identifying the initiation and insertion, consider each aspect of the movement and fully experience every second of the shortening and lengthening of the muscle.
6. Create stability.  Is the body truly stable?  Without stability, mobility may be impaired; consequently, the goal is to be stable before you are mobile.  Depending upon the movement pattern, many exercises require a significant amount of stability, not just in the set up phase but throughout the exercise.  Are you able to “hold your ground” throughout?
7. Breathing. 
Following the breath in and out of the body, rhythmically, throughout the exercise may help to pace your movements.
8. Smooth and fluid.  Perform each repetition smoothly, fluidly, so there is a consistent flow of movement throughout.
9. The end game.
  Where is your body in relationship to space and time at the end of the repetition, skill or drill?  Every repetition has an end game—commit to finishing what you started strong and in control.
10. Increase intensity.  Today, attempt to increase your intensity either by pouring on the power—truly sucking wind, increasing your load or perhaps slowing down the repetitions so that you keep the muscle “under tension” longer (i.e. TUT – time under tension). 
Copyright © 2019, Mountain Life Fitness, LLC All rights reserved.

Our mailing address is: 
PO Box 1669
Granby, CO 80446

Our physical address is:
1910 Ten Mile Drive
Granby, CO 80446

Contact us at:

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

This email was sent to <<Email Address>>
why did I get this?    unsubscribe from this list    update subscription preferences
Mountain Life Fitness · 19 Ten Mil Drive · Granby, CO 80446 · USA

Email Marketing Powered by Mailchimp