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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! 

Did someone say "ELK SEASON"? 

Ground Elk meat, chipotle, chocolate, and pumpkin come together for this unique fall chili

Elk meat is naturally high in protein, low in fat and free of the growth hormones, antibiotics and steroids that are found in most store bought meat. Elk is also significantly lower in saturated fat than beef and provides 100% of your daily vitamin B-12! Elk meat is light, lean and tender; nutrient dense with zinc, vitamin B12, niacin and vitamin B6. Elk meat also contains small amounts of vitamin E, folate and calcium 

  • 1.5-2lbs ground elk 
  • 1 small/medium mini pumpkin, peeled and diced
  • 1 red bell pepper, diced
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1 (14) oz can diced tomatoes
  • 1 (14) oz can tomato sauce
  • 1 cup chicken/beef/vegetable broth
  • chipotle peppers in adobo sauce, chopped (found in can in the Ethnic section at store)*
  • 2 tablespoon unsweetened cocoa powder
  • 1/4 cup Enjoy Life chocolate chips or dark chocolate chips (optional-but smart)
  • 2 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 tablespoon smoked paprika
  • 1/2 teaspoon cinnamon
  • 1 tablespoon honey or agave (optional)
  • salt and pepper, to taste
  • 2 tablespoons fat, I used olive oil
  • Pull out a large soup pot or saucepan and place under medium-high heat. Add olive oil and minced garlic. Once the garlic becomes fragrant, add your bell pepper and onion. Mix to combine and let cook down.
  • Now add your venison to begin to cook down.
  • Once the beef is halfway cooked (only about 3-4 minutes) add your tomatoes, tomato sauce, chipotle peppers, broth, spices, and diced pumpkin. Mix thoroughly.
  • Cover and let simmer for about 10 minutes or until pumpkin is cooked through. When the beef is cooked, taste to see if the spices are how you like them. This is when I added just a bit of honey and chocolate chips (is using) to offset the chipotle peppers, but it's totally up to you!!

To see the complete article go to:

Finding Your Fitness Road Again
Finding Your Fitness Road Again
By:           Jackie Wright

One commonality that we probably all share is falling off the fitness track occasionally.  Life is dynamic, creating as many twists as turns as our mountain roads in the high country of Colorado.  Relocating, changing jobs, losing a family member, divorce, and financial issues, illness/injury of ourselves or a loved one and significant travel may either cause or contribute to our ability to remain committed, focused and adhering to our fitness program.
And, finding our road again is not always a simple task.  Therefore, due to the challenges created by these life changes, it makes sense to prepare for change.  But, how do we do that when we do not often know what the change will be or when it will occur?
Using a financial metaphor may be helpful.  Responsible budgeting requires making certain you have enough funds in your savings account to handle the unexpected expenses that will arise in life.  And, when you withdraw funds from the account, you plan to replenish those funds in preparation for the next crisis.  If we deplete our fitness program “account”, with no plans to replenish those “funds”, we may end up “broke”.  Consequently, setting up fitness program plans for the challenges we may face, enables us to respond to our life rather than just reacting to it.  Therefore, whether you have strayed from the fitness road or not, consider following the four strategies featured below and refer to these when life takes a different path that expected.  As always, prior to beginning any exercise program, please consult your physician.
Finding Your Road Strategies
For both those cruising along in your fitness program and those just getting back on track, immediately formulate a series of plans that will take into consideration and resolve potential pitfalls.  An example would be that you know you will be traveling on Monday, Tuesday and Wednesday of next week, so you have a travel exercise plan and a set appointment to begin again once you return.  Travel may seriously sabotage a fitness program.  Therefore, plan ahead to return a day early if possible so that you will not have the excuse of being too tired to make it to your exercise session upon returning.  You may not have as much time on your trip, but you will return ready to step right back into your program.
Create a means for measurement of your results.  Either a simple handwritten journal, on-line downloads from your heart rate monitor or other fitness applications, are essential for tracking progress and staying on the fitness road.  Choose a metric and use it!                 
Seek out fitness programs which are well located, priced for your budget and timely.  Consult with a qualified, certified and experienced fitness professional who will listen to your specific story and then design a program that will consider all you have experienced and what outcomes you are striving to achieve.  Whether this will mean in-home, one-on-one or group training, will depend upon your goals/objectives. 
Visualize how you want to look and feel 365 days from today.  An improvement in physical health, completing a 5K run or bike race, increasing physical/mental energy, happier, able to perform your daily activities fully, playing often, laughing and loving more are all excellent goals that fitness programs may provide, improve or enhance.
Strategies to Reduce Morning Stiffness
By Carin Aichele
Waking up with morning stiffness is relatively common and may be caused by worn joints, stiff muscles, inflammation or arthritis, over-training, or simply a bad night of sleep. 

Some simple tools to prevent or relieve morning stiffness include
  • Get enough deep sleep to repair and recharge your body 
  • Don't get too cold while sleeping 
  • Do some easy stretches in the morning before getting out of bed; while lying on your back in bed you can do these basic stretches: 
    • Single knee to chest stretch - both knees bent, feet flat on bed, reach through your legs and gently pull one knee toward chest (you should feel this in the low back and back of your leg) - repeat on both sides
    • Piriformis Stretch - both knees bent, feet flat on bed, cross one ankle over opposite knee, reach through your legs and gently pull the knee toward chest 
    • Hamstring Stretch: bend one leg with foot flat on the bed, straighten the other leg and lift it into the air, gently reaching for it and bringing it toward your body/chest (you should feel this in the low back and back of your leg)
  • Stay hydrated
  • Take a warm bath or shower
  • Eat a healthy joint diet (cutting down on carbohydrate intake and toxins such as aspartame, unnatural dyes, and preservatives)
  • Lower your stress levels (particularly right before bed - try meditating, writing in a gratitude journal or some calming music)  
  • Get regular exercise but don't overtrain and be sure to do exercises with proper form (consult a personal trainer if you are uncertain). 

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PO Box 1669
Granby, CO 80446

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Granby, CO 80446

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

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