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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! 

Which shake is right for your workout? 

~ By Carin Aichele

At The Blend, we offer a variety of shakes for every workout need and flavor palette. All of our Blend shakes are made with organic non-GMO ingredients and are formulated to be a balance of the six necessary nutrients including: Carbohydrates, Protein, Fat, Water, Vitamins and Minerals. 

Over the next few months we will highlight the benefits of the types of shakes and supplements and help you understand why you might choose one over another. 

Your workout at MLF likely includes both Aerobic or Anaerobic energy expenditures. An aerobic workout assumes extended periods of activity with adequate oxygen to keep you energized - think a 5-mile run or a 20 mile bike ride. Anaerobic exercise assumes shorter bouts leaving you completely winded or the muscle being worked to complete fatigue. This is all-out expenditure where you are left breathless and cannot talk or absolutely cannot lift, pull or press the weight or resistance another rep at the end or the interval. MLF classes and personal training sessions generally include both aerobic and anaerobic segments. The total energy or caloric expenditure is then based upon how intensely you worked during each of the segments. For example, in a weight training circuit class (WTC) one person may truly go all out on the HIIT stations and be at > 90% of their max heart rate while others may complete the HIIT stations at 70%-80% of their max. Similarly with the strength training stations, some people may push their muscle to complete failure while others only feel mild fatigue in the muscle at the end of the interval. Some days you might feel fantastic and able to push your limits while other days, you may do your best to get through the class. Below you will find shake recommendations based upon caloric expenditure. 

Shakes for Anaerobic and Aerobic Exercise: 

If your workout was a bit light, burning 250-400 calories, (typical for Yoga, Mat Pilates, Ageless Fitness, Pure Stretch or a less intense Short Circuit class) you might consider 

  • Strawberry Slam
  • Berry Berry Good
  • Hawaiian Harvest 
  • Chocolate Thinny Mint
  • Cracker Jaz 
  • The Caffeinator 

If you came in a bit early and did some cardio then pushed hard through your workout burning somewhere between 400-500 calories, (typical for average intensity in Cycle Abs, Boot Camp, Cycle Circuit, Step Interval, Functional Strength or Weight Training Circuit class) you might consider 

  • Java Jolt
  • Trail Mix
  • Or add banana pieces to any of the shakes in the light category above
If your workout or class was a gut buster and you pushed yourself burning over 500 calories or will be a complete meal replacement, you might choose a shake packed with 40 grams of protein:
  • Peanut Butter Cup
  • Trail Mix 
  • Banana Nut Blast

If you just finished a personal training session with one of our trainers, a Functional Strength class or an independent strength training session, try supplements that support muscle strength and recovery including Creatine and Glutamine. If you want to speed recovery before your next workout, Get Recovered is an excellent choice combining Glutamine and essential vitamins to boost your recovery.

If you just finished Step Interval, Cycle Circuit or Boxing Plus class or did an endurance session on one of the pieces of cardio equipment on the fitness floor, try supplements that support Fat burning and Natural Weight Loss such as Get Lean. If you are looking to boost your daily does of vitamins and support your immune system, add a scoop of Get Essentials. 

Next month we will focus upon a nutritional comparison of the ReFuel, Recover and Meal Replacement shakes. Until then, take advantage of the Blend for optimum performance! 

Squat/Rows performed on cable/pulley machine—here shown with handles, but you may change the attachment to the EZ curl bar on the carabineer instead.  


~ By Jackie Wright 

While there are virtually thousands of exercises which may be performed (and we perform a huge percentage of those that are safe and effective weekly), most exercise programs should include isolation, multi-muscled and compound exercises.  The featured monthly exercise this month is the “Squat/Row” which is a compound exercise, performed from the Hoist multi-gym on our fitness floor with the EZ curl bar.  Due to the squatting and rowing aspects of this exercise, it is a very functional movement pattern and translates well into your daily lives.  Perform this exercise 2-3 times/week on non-consecutive days, 2-3 sets of 8-12 repetitions, training to a point of momentary muscle failure in the final two repetitions.  If you are unfamiliar with the Hoist, please just ask myself or one of our certified personal trainers, and we would be happy to demonstrate this exercise for you!

Squat/Rows – Hoist – EZ Curl Bar - place the cable/pulley at chest height on the column, place the pin at a moderate/heavy weight on the stack and THEN, place the EZ curl bar into the carabineer.  If you attempt to put the bar on first, the stack will lift and you will be unable to get the pin into the stack.  Stand facing the cable/pulley, move back far enough so that your arms are straight when holding the bar.  With the body weight in the heels, hinge from the hips sitting the tailbone to the wall behind you as you engage the lats (wide part of the back) and row as you squat.  Then, press through the heels into a standing position as the arms return to a fully extended position at the elbow joint.  Avoid leaning backward as the cable/pulley cannot hold body weight.  Think sit back, row, cracking an egg between the shoulder blades and then stand up and extend the arms.  *This is a compound exercise training the quadriceps/hamstrings/glutes/lats and nose to toes core.
~ By Carin Aichele
Do a quick search for top wellness issues in 2019 and you will struggle to find a list that doesn't include sleep. 

Sleep according to Wikipedia: 

"During sleep, most of the body's systems are in an anabolic state, helping to restore the immune, nervous, skeletal, and muscular systems; these are vital processes that maintain mood, memory, and cognitive function, and play a large role in the function of the endocrine and immune systems.[3] The internal circadian clock promotes sleep daily at night.
circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.[1] It can refer to any biological process that displays an endogenousentrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plantsanimalsfungi, and cyanobacteria.[2]"

The circadian rhythm is largely controlled by the hormones cortisol (wakes us up) and melatonin (winds us down). According to Satchin Panda, Ph.D., author of The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health From Morning to Midnight,  "When you don't honor this daily rhythm or let this cycle get out of whack, it can contribute to weight gain, diabetes, high blood pressure, and many other diseases."

Here are five tips to naturally regulate your cortisol and melatonin thus keeping your circadian rhythm on track and helping you get the sleep your body needs:

  1. Keep your sleep on a regular schedule (arise and go to bed at the same time, don't play catch up or over nap)
  2. Go outside! and be away from artificial light
  3. Turn off electronics and lights at night
  4. Eat and Drink to support sleep (don't drink alcohol before bed; reduce sugar consumption; avoid big meals, caffeine and nicotine; limit liquids so you don't have to get up to relieve yourself)
  5. Clear your mind! 

Now, turn off your computer, let go of the day's concerns, take a few deep breaths and GET SOME ZZZ's


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

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Mountain Life Fitness · 19 Ten Mil Drive · Granby, CO 80446 · USA

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