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Lessons from the Grand Canyon
By Jeremy Jones
Last month a group of us took a trip to the Grand Canyon. Not only did I see it for the very first time, but we all got up close and personal with it. The beauty astounded me and the depths went far beyond my imagination. The Canyon provided an experience that was like no other. Just about 19 miles and over 9 hours of hiking through rugged terrain with a camel pack, a few healthy bars, and a group of friends provided for a memorable day. So many thoughts ran through my head during the full day’s worth of work, but after it was complete, I knew it was all well worth it. Positive self-talk and affirmations helped power myself through one of the greatest physical obstacles I’ve encountered. I remember finally seeing the top and then sprinting toward it because I knew I must finish strong. And I also knew there was water up there somewhere! After taking a day to reflect on the entire experience, these 5 words best summarized my entire trip. In no particular order, here are the 5 words that came to mind:
Ultimate. Everything about the Canyon from its size, to the depth, to the beauty, to the challenge, was an ultimate experience. Sun up to sun down brought about ultimate feelings that engulfed my entire mind and body.
Detoxifying. From the physical sweat to the thoughts and feelings that poured from my body, the entire hike was truly a cleansing experience. My body detoxified as it took in all of the natural beauty and surroundings.
Grueling. There was nothing easy about it. The entire hike demanded physical and mental strength. As I mentioned earlier, positive thinking pushed me forward when the steepness tried to pull me back.
Encouraging. The internal words of encouragement and self-talk encouraged the completion of the goal we set for ourselves. Hiking down the Bright Angel trail and up the Kaibab trail was a very daunting task and all of these words were needed step after step.
Satisfying. Of course this word didn’t’ come about until the end, but the entire hike and Grand Canyon itself was completely satisfying. Mentally, physically, and spiritually. Satisfaction overcame me as I finished strong by sprinting to the top.
Thank you to everyone else who was there with me for this amazing feat. I truly appreciate the guidance, support, motivation, and camaraderie. And most of all, thank you to the Grand Canyon itself for a days worth of memories and lessons that will last a lifetime.
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I am sure you've all seen Coach Paige walking around the studio with a glass bottle in her hands. Although she uses them as water bottles, people are always asking "What is Kombucha?" More about that in a minute.
This week in Nutrition University we talked about gut health and the benefits of probiotics in your diet. We mentioned how live-active cultures of these friendly bacteria can help to prevent and treat a wide variety of ailments such a:
|Multiple sclerosis ||Type 1 diabetes ||Rheumatoid arthritis ||Osteoarthritis |
|Lupus ||Crohn's disease ||Ulcerative colitis ||Chronic skin conditions |
|Kidney problems ||Urinary conditions ||Allergic and atopic conditions ||Degenerative conditions |
|Chronic fatigue syndrome ||Fibromyalgia ||Myalgic encephalomyelitis (ME) ||Inflammatory bowel diseases |
The importance of your gut flora, and its influence on your health cannot be overstated. It's truly profound.
Your gut literally serves as your second brain, and even produces more of the neurotransmitter serotonin—known to have a beneficial influence on your mood—than your brain does.
Your gut is also home to countless bacteria, both good and bad. These bacteria outnumber the cells in your body by at least 10 to one, and maintaining the ideal balance of good and bad bacteria forms the foundation for good health—physical, mental and emotional.
Below is a list of some great food sources for some healthy bacteria:
- Plain unflavored yogurt
- Kimchi and
- Kombucha tea.
Click here for more about kombucha and it's benefits.
If you want to purchase some locally made fermented foods check out the Gilbert Farmers Market and see Urban Survival's booth! You can look up more on their facebook page.
And Then Some
By Jeremy Jones
Many of you have been in a workout with me and heard the ever so popular mantra, “And then some!” right at the end of the workout when you thought you were finished. But luckily for you, we found that there was still a little bit more in the tank to perform one last caloric burning activity. Maybe it’s been the whole group burning another 300 calories in just a few short minutes, and maybe it’s been you performing a few more repetitions of your favorite exercise (burpees come to mind!). Whatever the case, “And then some,” is a simple reminder and gentle encouragement that you can do more, that you can dig deeper, and that you can go above and beyond what you may have thought your limits were.
Since the first day we opened the doors at Funktional Fitness back in 2008, Luis and I have coached our Team, our members, and each other with this mantra and we are extremely grateful for the “And then some” environment that has been created. Just last week I heard one of our best moments yet when a member shared with me something very special that our First Impressions member and also known as the Smoothie Queen, Melody had done for him. He had attended an evening GroupFit session and realized later on that he had forgotten his laptop at the studio. He was in disarray because he was at home at 7:30pm and couldn’t leave because both of his kids were already in bed and there was no one else around to watch them. When he sat down to work on a project that he needed to complete by the next morning is when he realized he didn’t have his computer and immediately called FunkFit to see if he had left it there. Melody answered and the member was relieved to know that it was sitting there at the front desk, but there was still the issue of getting it that night so he could work on some things for the next morning’s meeting. Without even thinking twice about it, Melody told him she would happily bring it to him as soon as she helped close down for the night. Oh ya, did I mention this member lives about 25-30 minutes away and Melody still had a couple hours of studying to do that night for a test of her own the next day? That didn’t stop Melody. She went out of her way to help him so he could be ready for his meeting the following morning. One of the best things about the whole story was I heard it from our member. This was something Melody had humbly done. Talk about “And then some!”
Living by this mantra not only means pushing thru a few extra reps or burning a few more calories, it displays the strong characteristic of discipline and yearning for more. It gives you the opportunity to expand your horizons, achieve new levels of greatness, and grow both mentally and physically. The beautiful thing about it is anyone can do it. Constant practice and adherence to the “And then some” mantra drives you down your path of greatness and toward your desired goals, especially when no one else is watching.
Mentally decide you can get better, apply yourself, and you have no choice but to get better. You must believe that you can and you must follow thru by doing what most people don’t…all of it…AND THEN SOME!!
Ground Beef Lettuce Wraps
1 tsp. coconut oil
1/2 yellow chopped onion
1/2 Lb. ground beef (grass fed).
4 cups of spinach leaves
1 Hass Avocado
1 head of Bibb lettuce
sea salt and pepper to taste
· heat skillet over medium heat and add coconut oil when hot
· add diced onions and sauté until translucent
· add ground beef and cook until brown
· add spinach, reduce heat to low and cover for 2 minutes
· Serve on bibb lettuce and top with a few slices of avocado
You can also serve up some salsa and use cucumbers instead of chips to dip. Save the carbs and get your veggies in!!
1 serving = 325 calories= 20g protein, 15g carbs, 10g fat
TOTAL COST= $30 almost all local ingredients.
*for more info on where to find these items at this price check out www.gilbertmarket.com
Are 30 minute private training sessions for you?
We believe 30 minute sessions will benefit a certain percentage of our target client—the executive athlete. Some of these athletes might be severely de-conditioned or have trained in a long time and will benefit immensely from getting their bodies moving and their heart rates elevated. These individuals may often tire from just the warm-up alone and it will be extremely important for us to monitor their heart rates and breathing patterns. From a comfort level standpoint, this individual might benefit more in a one on one setting. 30 minute sessions will be sufficient for the amount of work that they need to do.
On the other side of the spectrum, executive athletes who are already in pretty good shape will benefit from the shorter duration/higher intensity training sessions. Often times these individuals have a shorter amount of time to commit to their daily workouts and the 30 minute sessions will provide the perfect opportunity for them to get a quick workout in and continue along their way. It will be extremely important for us to insure they are warmed up appropriately and then cooled down effectively.
We believe these sessions will also provide the perfect opportunity for our clients who might need additional nutrition coaching and/or flexibility work. Again, the client might have a shorter amount of time to commit or might even be in a position to combo the 30 minute sessions with their semi-private or GroupFit workouts. It will be extremely important for us to address what each individual client needs and to remember to think outside of the box.
Thank You Kristina.
By Jeremy Jones
Over the course of our lives we encounter so many different individuals. Some we meet and our paths stay connected for a long time, and others might only be around for a short part of our journey. I believe that when we cross paths with others, regardless of how short or long, we should always focus on leaving that individual or individuals healthier and happier than they were before. The Team at FunkFit expresses these same beliefs on a day-to-day basis with every one of our members that walks thru the doors.
Kristina Kai has been empowering others at Funktional Fitness since day one. She was one of our original Team members since 2008, and now in 2013, she has been blessed with the opportunity to spend more time with her husband and 2 children. Her commitment to her family and their extraordinary health and fitness was the deciding factor in a very difficult, yet gratifying decision. She will now be able to be even more involved with her children as she teaches them and encourages them to live a healthy lifestyle.
Losing a teammate is never easy but it does make you even more grateful for that individual and everything they brought to the table. Kristina served, educated, and trained many clients and members here at Funktional Fitness. Every single person she touched can share their success story and how she impacted their lives. No matter how hard she would train them, or how much nutritional knowledge she would drill into their heads, they would always leave with a smile, knowing she really cared for them and their health. She treated her teammates the exact same way. Her personality and thoughtfulness have contributed to a close friendship between the two of us, and I look forward to our friendship continuing to grow.
We will definitely miss seeing Kristina Kai around the studio but know that she made several lasting impressions that will be constant reminders of the great person she is. Here are the top 10 things that will be missed by the entire FunkFit Team and all of its members:
10. For some reason the mouses on all of the computers would only automatically double click when pressed by her.
9. Her holistic nutritional guru knowledge has been shared with us all. (I know find myself drinking chlorophyll every morning.)
8. We will have to figure out another way to use the term “O.G.” since we often referred to her by this.
7. She never wanted to leave the studio and often displayed this by returning multiple times, most often to get her keys.
6. Her understanding of all of her clients’ needs and what buttons she needed to push to get the best out of each individual.
5. Kristina’s competitive energy is like that of no one else. Make anything a challenge and her ears perk up and she will excel.
4. We still hope she plans on stopping by periodically to share with us all of her computer skills. I believe she interned for both Bill Gates and Steve Jobs.
3. Her sincerity and passion for training and empowering others to live a healthier lifestyle.
2. Who doesn’t miss an All American athlete??
1. Kristina’s smile every time she walked thru the doors was incredible and would automatically brighten your day.
Thank you Kristina for all you’ve done and contributed to over the past 4 and ½ years at Funktional Fitness. You will truly be missed, but as you know, you will always be a part of the FunkFit Team. We hope that our paths will cross again in the future, but in the mean time, keep blessing your family with all of your wonderful strengths and talents. From all of the FunkFit community and the entire Team…
THANK YOU FOR EMPOWERING OTHERS
TO LIVE A HEALTHIER AND HAPPIER LIFESTYLE!!
Pour Your Heart Into It…All of It
By Jeremy Jones
And just like that it’s February. Remember those New Year intentions you had just set? Where are they now? For many of you they might be long gone after a month’s worth of life and work getting in the way. So many of us tend to postpone the most important things in our life because we let all of the “busyness” get in the way. This causes the great fire in your belly that had you extremely excited just over 30 days ago to quickly diminish into a small ember of “I’ll do that later when I have time.” Today is the day to re-create that spark. Today is the day to re-commit to your goals so you can make this year your best year yet.
The only way this can be done is to pour your heart into everything you want to accomplish and make it happen. Pouring your heart into your goals and aspirations significantly increases your chances for success. Pouring your heart out means sharing with others exactly what you want to do while holding yourself accountable on a day-to-day basis. What better way to do this than to write or journal about your desired outcomes and when you are ready put it out there for the world to see. Yes, this could be scary, but it could also be one of the greatest things you’ve ever done. It could be another stepping stone toward achieving ultimate success. All you have to do is put it out there.
I want to share with everyone one of my goals this year to make this my best year yet. I’ve established (and I am human, still in the process of establishing) a morning routine in which I refer to as my “1% Better Hour.” This hour gives me the opportunity to improve upon myself on a day-to-day basis—physically, mentally, and spiritually. This hour begins when my alarm (currently the tune of Bob Marley’s “Don’t Worry Be Happy”) sounds at 4:58am. I roll out of bed onto the floor and spend 20 minutes foam rolling, stretching, and loosening up my body while listening to a reflective or meditative audio book. Once the 20-minute timer sounds I head down stairs and enjoy some hot green tea (sometimes coffee) while reading my current book (Practice Perfect by Doug Lemov) or up to date health and fitness articles. After this 20 minute educationally period, I set my timer once again and grab my journal to reflect on what I’ve read, or how I feel, or what happened the day before, and of course, what my main focus is for the day ahead. I’ve established a question to myself in which I answer everyday, “What are the 5 things I must accomplish today to make this a valuable and productive day?” Often times the top 2 are already done—improved upon my body and sharpened my mind before the clock strikes 6am. By committing to my “1% Better Hour,” I set myself up for success every single day.
Wow. I’ve poured my heart out and shared with you one of my most important goals for myself this year, and I feel fantastic in doing so. What can you pour your hear out about? What goals can you share with others in order to keep the fire in your belly burning strong? I challenge you to make a change, to do something different, to focus on truly getting 1% better. Maybe you clean up your nutrition and focus on foods that will help you achieve your fitness goals. Maybe you try a new fitness program. Maybe you establish your own morning routine to make you the best you, you can be. Whatever it might be, put it out there, share it with others, and make it happen.
Thank you for allowing me to pour my heart out; I encourage you to do the same.
"What gets measured gets improved."
By Jeremy Jones
Ah yes, it is a New Year once again. In the fitness industry we all know that January brings resolutions, goals, and motivation to all of us. As fired up as everyone is about his or her new nutrition plan or workout regime, for some reason this excitement dwindles, and before you know it, many people have abandoned the goals that they felt so strongly about. What are you going to do this year to not be part of that crowd? How are you going to separate yourself from others and continue on your health and fitness journey all year long? The answer is simple. Stay on track this year by committing yourself to regularly scheduled assessments, measurements, and workout appointments.
Robin Sharma says it best, "What gets measured gets improved." In order to make something better you must first have a baseline or some type of starting ground. Beginning your year without knowing these vital statistics is like being dropped in the middle of the ocean without knowing what direction to swim. If you head into your new workout plan or begin your clean and healthy eating plan without first weighing, measuring, and recording your bodyfat percentage, you are setting yourself up for failure. Without knowing your initial biometrics, you will not be able to measure what changes have occurred during your first month. The improvements, whether it is weight loss, a smaller waistline, increase in lean body mass, or whatever else your goal(s) might be, are what continue to motivate you on a weekly and monthly basis. Experiencing consistent success will keep you fired up all year long.
The best way to ensure your regular measurements take place is to have an accountability partner. This person could be your family member or friend, or even better, your Fitness Coach. Whoever it might be, commit to each other and help each other succeed this year by keeping regular tabs on your improvements. At Funktional Fitness, our Coaches schedule monthly assessments with their private training clients to evaluate each individual's progress and to make adjustments to his or her plans as necessary. Our goal is for all of our clients and members to reach his or her goals and to continue to see improvements thru ought the year.
One of our biggest focuses this year is to schedule regular assessments with our GroupFit members. We want each of you to feel more confident and even more successful by tracking your monthly progress and establishing monthly goals. Please sign up today for a complimentary "Measurement and Goal" evaluation so we can help you establish your baseline and stay focused and motivated toward your new year goals. Click here to schedule yours today.
Holding each other accountable even applies to us as a business. We appreciate your assessment of Funktional Fitness so that we can continue to better serve you and help you reach your health and fitness goals. By you taking time to let us know how we can help keep you on track in 2013, you are also ensuring your own success. Please help us help you by responding to our 2013 survey and being honest about what you feel we can improve on. We all know, "what gets measured gets improved." Thank you for taking your time and thank you for giving us the opportunity to serve you, be your accountability partner, and to kick your butt on a regular basis! :)
Happy New Year! Let's all make 2013 our most successful and healthiest year yet!
We would love to hear from you. Please take 2 minutes and respond to our brief survey by clicking on the following link:
Help Us Help You
We’re tweeting and pinning, instagramming, and so much more! Yep, we’re out there in the social media world and would love to hang out with you. Here’s how you can find us:
Facebook – ‘like’ our page to keep up to date with our events, news and tips from the coaches.
Twitter – let’s share a tweet or two! Follow us @FunkFit.
Pinterest – pinning is winning! We share our favorite recipes, workouts, motivational quotes, style and lots more. Like our boards @FunkFit.
Google Plus – if Google+ is your preferred hangout, you can add us to your circles to keep in the know.
LinkedIn – follow our company page, ‘Funktional Fitness Arizona’. You can also connect with Jeremy and Luis.
Instagram – smile for the camera! We’re sharing our photos on Instagram @FunkFit.
Foursquare – don’t forget to check-in when you come in for your workout…you might just unlock a special!
Yelp - we always like to know how we're doing and welcome all feedback on your FunkFit experience. Feel free to leave a few words on our Yelp profile.
YouTube - check out member testimonials, videos from our coaches on proper form, cooking demos and more on our FunkFit channel. We look forward to chatting with you!
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