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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! 

Cucumber Avocado Mango Salad

For the Dressing:

  • 1 Tbsp rice vinegar
  • 1/4 cup avocado oil (or other light flavored vegetable oil)
  • 1 tsp green curry paste (such as Thai Kitchen brand)
  • 1/2 Tbsp caster sugar
  • 1 small clove garlic, crushed

For the Salad:

  • 1/2 English cucumber, peeled and cut into small chunks
  • 1 large mango, cut into small chunks
  • 1 large Haas avocado, cut into chunks
  • 2 scallions, chopped
  • 1/4 cup chopped cilantro leaves
  • salt to taste (optional – I find it unnecessary in this salad, but some may prefer it)
  • black sesame seeds for garnish
To see the full recipe visit:

How to get the most out of your personal training sessions 

~ By Jackie Wright 

If you are receiving this personal training newsletter, then you have already made the decision to commit to a personal training program of some shape, form or fashion.  Great decision!  However, once the initial steps have been taken to pursue a personal training program, there are a few guidelines that may be followed to ensure you are receiving optimal benefits from this investment.

Follow these guidelines and enhance your personal training experience:

-Consistently meet with your trainer.  This may include the actual personal training sessions as well as additional contact points such as emails, Skype, phone conversations, etc.  The key is that you are staying connected on a regular basis.  We train some clients once to several times a week, others bi-weekly or once a month, depending upon their specific health/fitness/wellness goals, timing and economic flexibility.  However, the clients that tend to train more frequently seem to not only benefit from the training sessions and all that entails (i.e. motivation, direction, guidance, sharing of life events and any changes that impact performance and outcomes), they also tend to regularly adhere to their program both with the trainer and when on their own (i.e. in small or large group exercise programs or solo on the fitness floor).

-Avoid boredom.  This should not be an issue if you and your trainer are consistently communicating as the program will periodically change based upon your goals/objectives.  However, there are times when you may not have achieved all of the physical fitness goals you had set out for yourself, and this may leave you feeling frustrated.  Discuss these feelings with your trainer and they will take that information into consideration for subsequent training sessions addressing your perceptions.  Additionally, the trainer may suggest modifying your programming when you are not training specifically with them which may additionally “scratch that itch” for change you are experiencing.

-Be realistic.  Changing, mind, body and soul, takes time.  Think of it as a marathon not a sprint.  Be patient and kind to yourself and know, that with time, a well-designed exercise program, proper nutritional program and consistently applying both the physical and nutritional program, you will begin to experience results.  When you feel like the changes are not occurring quickly enough, discuss these feelings with your trainer and, together, you may address those needs.

-Avoid distractions.  Try to leave your cell phones in the locker room for the duration of the training session if possible.  It is amazing how liberating it is to release the need to constantly be “connected”.  This is your time.  Release any expectations from the outside world, and for this period of time, be completely connected to your body/mind/soul.  You will benefit greatly from this approach as we know that undistracted exercise is more effective. 

-Avoid comparing yourself to anyone else on the planet!  The program designed for you is created specifically with all of your goals/objectives, limitations and needs in mind.  There are no two clients that are the same; and, consequently, there are no two programs that will be the same.  Further, the body responds to training based upon many individual factors including, but not limited to genetic predisposition.  Therefore, the only comparison that is relatively valid is to establish a baseline and then progress from that perspective.
Kate Jankoski
~ Interview with Carin Aichele
Kate has been training consistently with Jackie since November of 2018 and prior to that worked with MLF trainer Kendra Barten.
Inspired by her mom who Kate says is “super fit”; Kate decided to push herself by competing in a Spartan Race.  Spartan races generally include a challenging run (often uphill and/or in the mud) combined with upwards of 20 obstacles that include climbing walls, crawling under walls, rolling tires, climbing ropes, navigating suspended bars, flipping tires and endless burpees as a penalty for not successfully completing obstacles!
In addition to training for her first Spartan Race, Kate’s goal for personal training was to generally be stronger.  She shared that at first she was “scared to train” with a professional. Kate understood that the trainer would be watching her and making sure she did exercises with correct form. While at first, her motivation was that she didn’t want to let the trainer down, she later realized that she was truly doing this for herself.  Now she is motivated by the feeling that “there’s nothing I’m not strong enough to do”. She says she showed up to her first Spartan course and had no issues with the strength events and was able to complete 150 burpees! (That’s a LOT of burpees). Because of her training, she found herself saying, “Wow, I can” during the race.
“You’re never too young to start personal training” ~ Kate Jankoski
Some of the things Kate appreciates most about personal training:
  1. “Those last 5 reps that you might otherwise not do” ~ She shared that she feels supported to go beyond her own perceived limits when her trainer encourages her and can see she is capable of safely doing more.  We talked about how our mind may tell us we don’t have anything left or that we have already worked hard and how a trainer helps us get past those messages and reach our goals.
  2. “You don’t have to think; you show up, give your all for an hour and you feel better!”
  3. The accountability of having someone else support her, create the program, and assure that she trains safely and effectively.
  4. An improved physique!  
Kate’s sincere wisdom to others considering personal training is that “it’s really freakin’ hard but you get past it after four sessions and ultimately it is an incredible investment in your self”. She implores: “What better thing can you spend your money on?”
Kate is currently training for a Spartan Race in Aspen in August of 2019. You can encourage her at MLF out practicing on the new climbing wall, getting her run in on the treadmill, attending one of the classes or crushing deadlifts at the heavy lifting platform upstairs.
Thank you for sharing your story Kate and we hope you crush it in Aspen!
Copyright © 2019, Mountain Life Fitness, LLC All rights reserved.

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PO Box 1669
Granby, CO 80446

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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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