Article – Mobilize to Revitalize
If you’re like me, you’ve found yourself in front of a computer WAY more these days than ever before! In order to maintain some sense of normalcy in both our personal and professional lives, the pandemic has forced us to find alternative means of communication. Zoom has become a common household word and the setting up of virtual meetings is something people from 9 – 90 do on a very frequent basis nowadays. Although I’m thankful for the technology, I’m also concerned about the health of our joints. Today’s article is meant to motivate you to keep your joints in working order. I have a special invitation for you this week also to experience how, through zoom, you can connect with our number one mobility coach for a guided mobility session this week!
So, how important is our individual joint mobility? Too many people discount, or outright ignore, this crucial element of our physical fitness. Raw strength, speed, and stamina are all important, especially to weekend warriors or athletes, but everyone of any age or fitness level needs the ability to move their limbs and joints through their full range of motion as they are designed to do. If your goal is to age gracefully, maintaining joint mobility is vital.
The benefits of maintaining joint mobility are numerous. For starters, a mobile joint provides a platform from which proper lifting technique can be accomplished resulting in less premature joint degradation. Think back to a time when you may have injured your back reaching over to pick something up. Why did this happen? More often than not, the answer is quite simply a lack of hip or ankle mobility which in turn compromised your ability to safely retrieve whatever you were aiming to pick up.
Healthy joint mobility will also enhance our potential for producing force. Picture a rubber band pulled back all of the way. This represents the force that can be produced when a joint has the right amount of mobility. The opposite is true for that same rubber band if it is barely tugged on. Given the world we live in, one of stairs, curbs, chairs and many other daily challenges to impaired joints, one can appreciate how valuable the usable strength that comes from unimpaired joints can be.
Most importantly, maintaining adequate joint mobility keeps our joints healthy. Just as our bones and our muscles require physical stimuli, like load-bearing activities, to retain strength, density, and as a catalyst to positive structural changes, our joints require regular movement and usage to maintain health and mobility. Think of your joints as a hinge to a door, one that is never opened, never used, and subjected to steady environmental decay. That hinge is not going to work very well. It’s going to rust and it will creak and groan if you are even able to get it moving. Now imagine that same joint, used regularly, well taken care of, properly lubricated. Which one appeals more to you?
Our technologically mobile world is double-edged. It is becoming more and more difficult to remain physically mobile. We sit more and move less as a society that we ever have and, due to current life events, it does not look like this is going to change any time soon. If we are to overcome the sedentary positioning of our society, we must commit to a daily routine of movement in many forms to support the health and well-being of our joints.
Till next time, keep on MOVING BETTER to FEEL BETTER to LIVE BETTER.
P.S. —–Join Aaron, our resident mobility expert, to learn some incredible ways to get your hips feeling smooth like butter! This will be a zoom session Wednesday, 6/10 at 2 p.m. The Zoom Meeting ID: 603 545 8049 Zoom Meeting Password is: 087918
Client Spotlight – Doug Haines
- How did you hear about BodyBasics?
My wife had been training at Body Basics for two years. Seeing her results, both physically and mentally, was inspiring. It gave me the momentum to make the leap.
2. Did you evaluate other gyms or trainers before deciding on coming to us? If yes, what were other places missing that BodyBasics was able to provide?
In a word, accountability. I have worked at tons of gyms and with numerous trainers. Although I felt intentions were good with those previous gyms and trainers, I just felt, after talking with Laura (my wife), that Body Basics offered more.
3. Ultimately, why did you choose BodyBasics over other options?
It was obvious to me that Chris and team provided more personal attention that I wouldn’t get elsewhere. They work out a detailed plan at the beginning that is sustainable and they stand side by side with you during this journey. They stress that there is not a quick fix but they provide the tools to meet your sustainable goals over the long-term.
4. What goals did you have when you started at BodyBasics?
Lose 70-80 pounds, reduce stress and blood pressure and improve endurance. Also, stress on knees have taken a toll and losing weight will help alleviate.
5. How long have you been training at BodyBasics? What are some personal successes you have achieved so far?
Approximately 3 months. Lost approximately 20 pounds. More importantly, my knees feel better and I have dropped BP levels from 150’s/90’s to a more healthy 120’s/130s over 80’s/90s. Endurance and stability have also improved greatly. Still a long way to go but love the results so far.
6. To someone reading who may be uncertain still about investing in themselves, and with us at BodyBasics, what would you say to them?
Focus on the benefits more than the cost. With the plan that Chris and team put in place, in addition to the personal attention they provide, you will see results that will more than justify any costs expenditures. I am an accountant and always looking at the money side of things. Instead of investing in mutual funds or stocks, I am now investing in a healthier Doug that will provide me extra years with my family.
Changes to the Studio We Want You to Know About
- We’ve removed 3 mirrors. Where one once stood, we will be mounting a TRX station to compliment another TRX station we’ve already mounted on the wall. These stations allow for social distancing and versatility in our programming. We’ve installed a grab bar where another mirror once was in the small studio. This will allow clients who normally hold onto one of our squat racks to have another option so social distancing is possible. Where the final mirror was removed, we’ve hung a ball rack and a cleaning station, again so accessibility to both cleaning and equipment can be accomplished without leaving a designated workout area.
- We’ve replaced our light switches and our sinks in both bathrooms and well as our in studio sink with no touch versions. This will reduce contact exposure of places demonstrated to have higher concentrations of germs in the first place.
- We’ve implemented use of a newly purchased no touch digital infrared forehead thermometer. Temperature taking followed by hand washing are the first two activities all returning clients have been participating in.
- We donated two pieces of equipment to Sahaurita School District and relocated a treadmill to increase available floor space and ensure 6+ feet can be achieved between clients in both one on ones and in group sessions.
- We now have 5 cleaning stations easy to locate in the large studio and 4 in the small studio.
- We had 4 bars mounted on the wall with PLENTY of social distance between them to be used in group for tubing and band exercises. Next to each bar are shelves with hand sanitizer, a squirt bottle of hydrogen peroxide with instructions for its application and a towel. Each station also has its own set of tubing, bands, ankle loops and a stretching rope. This set up will allow you to have your own exercise area of between 7×7 to 12×12 depending on location for use without relocating during your entire session.
- We’ve purchased additional equipment, especially with group workouts in mind, so you will not have to share equipment with others. All equipment can be used by you and then sanitized after you’re done with it before it’s returned to its place of storage.
- We took the time to touch up our walls with fresh paint. It’s amazing what that does to a room!
- We’ve relocated storage of our ropes and other wall hung stuff to reduce cross traffic and improve usability of our space overall.
Some additional items that are also worth repeating are:
- Having your temperature taken and washing your hands for :20 seconds will be a requirement before stepping onto the floor for your session.
- We will continue to limit the total number of people in the studio at any given time to 10, inclusive of staff. Group sessions, as they begin in the next week or two will be limited to 4 participants per time slot.
- Virtual group as well as personal training will continue for those not comfortable returning right away to the studio. We’ve determined to keep virtual training as an additional service we provide indefinitely. A large enough number of you have shared your want to continue even when we are back to business as usual.
If you have a suggestion for how we can support your safe return, please let us know. Several of the items indicated on the list above have come directly from your suggestions already! Keep them coming please!
Shout outs are about us voicing victories we witness you all having at BodyBasics. This month’s are extra special because all of these shout outs were personally penned by your trainers. Enjoy!
- From the X-man – Shout out to Mike Sampogna for always showing up and giving it his best effort every single time. He’s always getting stronger on his lifts and has gotten better range of motion on his TRX squats as of late, all this while battling the growing heat (he trains outside). He always has a positive attitude and is always ready to kick butt.
- From Kristian – Shout out to Rod Iverson for being able to overcome adversities in his life that affect his focus and by consistently sticking to movement patterns, he is now able to coordinate movements that once seemed impossible to him. And one of those movements will have him back on the dance floor in no time!!
- From Amanda – My client shout outs go to Don Pomeroy for moving his push up level down one at the smith and to Laura Haines for her continued dedication to her breath work; she’s always known how to use her core but now she is truly optimizing the power of her exhale and feels “completely connected” while performing tearaways.
- From Aaron – My shout out goes to Rick Jessen. Rick has made a lot of progress in these last few months. He has constantly beat his 30 min distance record on the stationary bike almost weekly it seems and he is doing great in his workouts! Not only has he been getting stronger but most of all he has been doing great at learning how to slow down and control his movements which has been a big focus of his program. Strength with control.
- From Vadim – Shout out to Bob Funk for always trying his best to stay on top of his nutrition and workouts, he has been more aware of his nutrition since tracking it.
- From Mike – I want to give a major shout out to Gene Smith. Gene and I train together 2 times a week. But that’s just the tip of the iceberg for Gene because he workouts out pretty much daily!! And he normally does 70 push-ups daily!! I swear he’s part cyborg!! When I show him something new that he likes, it’s in his repertoire immediately!Gene is great to work with because he’s up for new challenges because he’s got grit, determination and a no non-sense approach to training. He inspires me with his fortitude! And he matches that with his wry sense of humor and deadpan delivery which gives me a good ab workout during our sessions.I truly look forward to Tuesday and Thursday because of Gene!!
- From Chris – My shout out goes to Vivian Kaplan who at the young age of 90 purchased an upgraded laptop so she can continue to do her 3x per week zoom sessions with me despite now living in Chicago! I am impressed by her drive and her incredible example of how far a growth oriented mindset can take you in life!
Recipe – Grilled Adobo Rubbed Fish Tacos
Bringing this one back because it’s just so good! Nothing says summer like grilling, so I thought let’s try something grilled and healthy! These fish tacos are full of flavor and perfect for a summer evening. Add fresh avocado and your favorite salsa to them!
- 4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note)
- 2 tablespoons lime juice
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 pounds mahi-mahi or Pacific halibut, or any white fish 1/2-3/4 inch thick, skinned and cut into 4 portions
Coleslaw — Prepare coleslaw up to 4 hours ahead.
- 1/4 cup reduced-fat sour cream
- 1/4 cup low-fat mayonnaise
- 2 tablespoons chopped fresh cilantro
- 1 teaspoon lime zest
- 2 tablespoons lime juice
- 1 teaspoon sugar
- 1/8 teaspoon salt
- Freshly ground pepper to taste
- 3 cups finely shredded red or green cabbage
- 12 corn tortillas, warmed
- To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes for the fish to absorb the flavor.
- To prepare coleslaw: Combine sour cream, mayonnaise, cilantro, lime zest, lime juice, sugar, salt and pepper in a medium bowl; mix until smooth and creamy. Add cabbage and toss to combine. Refrigerate until ready to use.
- Preheat grill to medium-high.
- Oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack, or use a grilling basket. Grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
- Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.
Nutrition: Serving Size 2 tacos
Per Serving: 318 calories; 9 g fat (2 g sat, 5 g mono); 110 mg cholesterol; 29 g carbohydrates; 1 g added sugars; 31 g protein; 5 g fiber; 714 mg sodium; 829 mg potassium.
Chris, Kris, Kristian, Amanda, Dustin, Xavier, Aaron, Mike and Vadim