Welcome to this month's "Saturday Steel" - where we focus on forging ourselves into better versions, much like the process of forging steel. As we delve into February, let's explore some tips on how to get the most out of our mobility practice (and a great option for increasing shoulder mobility) as well as some thoughts on how to cultivate a mindset that bestows Resilience Superpowers.

🐙 Mobility Tip: The Pump Technique

We've been having lots of conversations about the importance of shoulder mobility in our recent classes and private sessions. An excellent way to enhance mobility without the need for any equipment is through the 'Pump technique'. Why is shoulder mobility important? Having the shoulder strength and mobility to get up from the floor or to put a heavy suitcase in the overhead compartment of a plane is crucial for maintaining independence as we age and for athleticism at any stage of our lives. Overhead shoulder mobility also allows us to safely progress in our strength practice, for example in military presses and getups; if we don’t have the mobility to put a weight overhead, we cannot safely build strength and stability in that position yet!

Remember, mobility is the combination of flexibility and strength. We want to be flexible enough to tie our shoes without pulling a muscle and strong enough to help a friend move their furniture. To improve your mobility effectively, treat it like strength training or a healthy nutrition habit.

An effective strength practice is data driven, has a clear starting point and a well-planned program of appropriate movements to progress through with consistent effort. Likewise, with a nutrition routine, consistent execution of a well-thought-out habit that intentionally relates to a specific goal makes change happen more reliably. It is helpful to approach our mobility in the same way.

Decide whether you're aiming to maintain your current level of mobility or improve it. If it's improvement you're after, focus on consistency of practice as well as gradually owning more challenging progressions of the skill, having ways to identify progress as it happens.

Examples of progressions for shoulder mobility & resilience:

Pump —> Eccentric Pushup Transition —> Judo Pushups —> Reverse Judo Pushups
Bodyweight Hanging for time —> Scapular Pull-Ups —> Gentle side to side oscillations —> Single-Arm Hangs

In our most recent Community Day, we explored the pump & finding the right variation that best fits your needs. We are having another Community Day on February 14th at 11am (Valentines Day). Free for you, family or a date! Click the button below to register.

Register Here: Community Day - Free Mobility

🌱 Nutrition/Health Habit Focus: Mindset

Mindset plays a crucial role in maintaining our course & continuing to grow over time, especially when faced with challenges. Understanding the difference between a growth mindset and a fixed mindset [Watch video here] can significantly impact the success we have in sticking to a new habit and our relationship to challenging situations. Our mindset will dictate how resilient we are to difficult situations and how much enjoyment we get from our experiences along the way!

Fixed Mindset 🔒 vs 🌱Growth Mindset

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Fixed Mindset 🔒 vs 🌱Growth Mindset 〰️

We aim to strengthen not just our bodies, but also our minds and habits, forging ourselves into the best versions of ourselves we can be. By keeping our mobility practices intentional & consistent we will enjoy quicker, more permanent results inside and outside the gym. By cultivating a Growth Mindset, we’ll continue to thrive and improve with each challenge.

Let’s stay strong and keep forging ahead!

Join us this month to explore the Zercher Squat with helpful tips and videos. Furthermore, learn how eating slowly and mindfully is a simple yet profoundly effective practice that can transform how we eat and feel, leading to improved digestion, enhanced satisfaction with meals, and better control over portion sizes.

Saturday Steel : Squat Strong, Eat Smart

Join us this month to enhance your goblet squat skills with helpful tips. Furthermore, take small steps to prepare meals ahead for easy and nutritious eating every day. This simplifies your schedule, saves time, and gives your body powerful nourishment.

Saturday Steel : Marching Towards Wellness

Welcome to this month's edition of "Saturday Steel" where we're all about forging better versions of ourselves. As we step into March, we're excited to guide you through a drill for kettlebell arm bars, a key to unlocking shoulder strength and stability. Plus, we're shining a spotlight on our nutrition habit for the month: "Eat enough Fruits & Veggies." Join us as we embrace these practices to build a stronger and healthier version of ourselves.

Why Maintaining Your Routine is a Super Power During Recovery

Navigating life's unpredictable waves? Discover how apadting your exercise and wellness routine can be your anchor in the storm. Flexibility in your routine is key to maintaining your commitment to well-being, sustaining positive habits, and concentrating on both mental and physical health amidst challenging circumstances.