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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! 

BEETS are what’s in!

~ By Carin Aichele

Nutritionally powerful due to their rich, deep color; beets are full of antioxidants, anti-inflammatory properties and detoxification.  Beets contain betalains which are a class of red indole-derived pigments.  Studies suggest that betalains support reduction of inflammation of blood vessels and thus reduce the formation of blood clots. They are also reported to be full of nutrients and antioxidants that lower inflammation, detox the body, reduce bad cholesterol, protect cells from toxins, protect the liver and exhibit anti-cancer activity.   
The nutritional benefits of beets include:

  • Low calorie, high nutritional value
  • Reduces blood pressure
  • Improves athletic performance
  • Fights inflammation
  • Improves digestive health
  • Supports brain health
  • Has anti-cancer properties
  • High water content with small amounts of protein and fiber
  • They are delicious!
Beet Salad Recipe
  • 2 pounds beets, (5-6 medium)
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoon sherry vinegar, or white-wine vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon honey
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 stalk celery, finely chopped
  • 1 large shallot, finely chopped
Cooking Instructions

Step 1
Preheat oven to 400°F. Divide beets between 2 pieces of foil; bring edges together and crimp to make packets. Roast until the beets are just tender when pierced with the point of a knife, about 1 1/4 hours. Unwrap the beets and let cool.
Step 2
Meanwhile, whisk oil, vinegar, mustard, honey, salt and pepper in a small bowl to make dressing.
Step 3
When the beets are cool enough to handle, slip off the skins. Cut into 1/2-inch cubes and place in a large bowl. Add celery, shallot and the dressing; toss to coat well. Serve at room temperature or chilled.

To see the complete recipe as well as nutritional info, go to:


~ By Jackie Wright 

While there are virtually dozens of excellent nose to toes exercises possible, the “knee tucks on a stability ball” exercise is unique.  Knee tucks are “moving planks” and we know that planking plays an important role in our core stabilization.  The movement of this plank position creates tremendous challenge for the all of the muscles that stabilize the cervical, thoracic and lumbar spine which is one of the central roles of our “nose to core” musculature.
Perform one/two sets of 8-12 repetitions of this exercise on two to three non-consecutive days/week as shown.  **This exercise is not intended for those with serious shoulder/lumbar spine or stability limitations.  Try a mountain climber where the plank is maintained and the knees “run the hill” off the ball as an excellent alternative.
Knee Tucks – stability ball - place the stability ball on the floor, kneel in front of it and roll into a prone plank position on the ball.  Either the thighs (least intense) or shins (more intense) should be resting on the top of the ball, wrists under shoulders.  Hinging from the hip joint, draw the knees toward the chest, pointing the tailbone to the ceiling and the pubic bone toward the breast bone.  Then, return to the plank position and repeat.  Avoid rolling back beyond the plank position, stabilize into the plank and return to the plank each time and avoid dropping the knees toward the floor.  This is a “light” lower body versus “heavy” body weight on the ball movement pattern.  *Trains the nose to toes core.

~ By Jackie Wright 

Begin with a National Certification and Extensive Training/Experience

A personal trainer should be certified through a national certifying body, such as the American Council on Exercise (ACE) or the American College of Sports Medicine (ACSM), to ensure they have the foundational knowledge to provide you with a safe and effective exercise program.
The certification examinations which ACE offers are comprehensive, three-four hour exams which cover exercise physiology, kinesiology, anatomy, health screening, nutrition and instructional methodology.  The trainer should also possess extensive practical training experience prior to working with any clients. The most effective types of practical training are mentor/apprentice structured programs which require the trainer to work with an experienced fitness professional for an extended period of time.  While possessing foundational credentials is crucial, experience is what enables the trainer to translate and apply their knowledge creating safe and effective fitness program designs.
Also, make certain your trainer possesses written proof of certification to confirm that the certifications are current as some trainers may allow their certifications to lapse.  Additionally, the trainer/instructor should hold a current CPR/AED certification.
If you are interested in specialty disciplines such as Pilates, Yoga or Indoor Group Cycling, these require sport-specific training, or you have special physical needs, your trainer should have the following:
-Specific certifications or degrees in addition to the foundational certifications mentioned above; and,
 -Specific training and extensive experience in those disciplines
Ask for References
Asking for references from a group exercise instructor is probably not practical if you are a member of a large health club.  However, you may certainly request information from the health club which details the training that their staff is required to possess prior to teaching/training there.  And, you may poll the membership, simply asking members what their opinions are regarding the instructor staff, the class formats and the results that those members have achieved. When working with a personal trainer however, you should request recent references from their clientele to determine if this trainer produced the results they were seeking meeting and exceeding their needs.
Make certain personal trainers have current liability insurance
Since many personal trainers work as independent contractors, they must carry professional liability insurance.  Also, trainers should explain to you in detail their price structure and their policies regarding cancellations, refunds, make-up sessions, and billing procedures.  In general, these procedures should be in written detail and provided to you upon acquiring their personal training services.
Identify the goals and objectives of the exercise program
Before hiring a trainer, clearly identify what your program goals are and make certain that you and your trainer are on the same page.  Additionally, they should have you complete a thorough health history questionnaire and if you have special limitations, then you it is general practice to require your physician to complete a physician’s release and exercise guidelines form, prior to beginning the exercise program. 
Specific to trainers, they should perform a fitness assessment (Functional Movement Screen), measure your body weight, girth measurements and body composition (when needed), prior to beginning the exercise program, to establish a baseline from which to progress and these measurements should be taken regularly to assess your progress.
Scope of Practice
Most trainers do not hold advanced degrees or licenses as registered dieticians, as physicians or physical therapists.  Consequently, they should never dispense advice beyond their scope of practice which is clearly detailed in their certifications.  They should refer you to licensed professionals if you are in need of that level of expertise.
Assess whether the trainer is a good fit for you
Lastly, is this someone you like and feel you will get along with throughout your training “partnership”?  At the end of the day, if you like your trainer, have faith in them,  and enjoy your sessions together, you are more likely to see the results you seek and that is what hiring a trainer is really all about!
~ By Carin Aichele
Since you are a personal training client at MLF, we know you are dedicated to your physical wellness and way to go for that!
In our Summer 2019 Newsletter, Carin encouraged you to look at your overall wellness and gave some tips to support you in making a change to enhance your overall wellness. See the article here:

Continuing our pursuit of optimum wellness; take a look at the Wellness Wheel above, is there an aspect to your wellness that is craving for more attention? Perhaps you are hitting the gym regularly, working with Jackie or attending plenty of classes at MLF but intellectually you are in a rut and craving to learn something new. Studies show that to truly experience personal wellness and a healthy life a balance of all of the categories is important.

Assuming you are able to quickly identify an aspect that is out of balance, consider the following questions:
  • What could I do by the end of the day to strengthen that aspect?
  • What could I do in one week/month/year to bring that aspect into complete balance?
  • Why is it important to me to get this aspect into balance?
  •  Ask yourself: How will I feel if I take action? If I don't?
We hope that your wheel is balanced and rolling smoothly! Don’t fret if you need a tune-up, it is common for our balance to shift as we move through the variety of life experiences and demands.
Next month, certified Life and Spiritual Coach Carin will be presenting a workshop guiding you through a complete assessment of your personal Wellness Wheel and facilitating creation of an action plan to support you in reaching your optimum wellness. Stay tuned for the exact date and time.
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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