Newtown, PA
Every Tuesday and Thursday at NOON we have a NEW mobility & flow class for all our members of Transcend Fitness Club! If you do not have, please do e-mail us for the zoom link at Natasha@transcendfit.com and join the chilled out party! And guess what, if you have kiddos that need something to do, they can join in too! All in your household are welcome! See you at noon, friends.
Team TFC & CCF
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You asked, we answered!
Click below for your free 7 Day Meal Plan. This will fuel your body for our bespoke WOD’s and keep you feeling great and ready to go! Enjoy!
RECIPE LINKS
MONDAY
https://www.wellplated.com/sheet-pan-chicken-rainbow-vegetables/
TUESDAY
https://www.feastingathome.com/tarragon-chicken-salad/
https://www.delish.com/cooking/recipe-ideas/a19625574/slow-cooker-paleo-meatballs-recipe/
WEDNESDAY
https://www.gimmesomeoven.com/no-bake-energy-bites/
https://www.momontimeout.com/easy-chicken-stir-fry-recipe/
THURSDAY
https://www.feastingathome.com/superfood-walnut-pesto/#tasty-recipes-28752
https://www.delish.com/cooking/recipe-ideas/recipes/a55200/easy-turkey-slow-cooker-chili-recipe/
FRIDAY
https://www.countryliving.com/food-drinks/recipes/a5502/sweet-potato-kale-frittata-recipe-clx0914/
https://www.delish.com/cooking/recipe-ideas/recipes/a51054/chicken-parm-stuffed-peppers-recipe/
SATURDAY
https://downshiftology.com/recipes/low-sugar-smoothies/
https://www.delish.com/cooking/recipe-ideas/recipes/a50733/chicken-enchilada-quinoa-recipe/
SUNDAY
https://www.feastingathome.com/black-bean-burger-recipe/
https://joyfoodsunshine.com/crunchy-roasted-chickpeas/
https://www.hummusapien.com/vegetable-soup/
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Q & A with Hirth
Q: We know you as ‘Hirth’ our MyZone and Functional Training coach. Tell us a little bit about yourself.
A: My name is Mike Hirthler and I am in love with the pursuit of wellness. I am very fond of the analogy that your body is a car. What fuel you give it, how hard you drive it, and your routine maintenance of it can all influence how long and how well your car will run.
I received my Bachelors of Science in Kinesiology from Penn State, and my Bachelors of Science in Nursing from Thomas Jefferson University. Both degrees taught me a lot about caring for our cars. Throughout the past 7 years I have been coaching Functional Training on and off while in school, coaching at a few different gyms all with different populations. My Functional Training experience has, and continues to, heavily influence my opinion of true health and wellness. Conversations on the importance of the low hanging fruit of wellness are often talked about in these gyms; nutrition, mindset, movement, stress and sleep.
Surprisingly, these conversations aren’t as common in the healthcare setting. This past January I began my first job as an RN at Capital Health in Trenton, and recently made my home on the Surgical Trauma unit. I think of myself as a healthcare worker supporting our nation’s health from two sides. The proactive provider (coaching Functional Training and helping members live healthier lifestyles to avoid chronic disease), and the reactive provider (helping patients in the hospital). Functional Training is the yin to my Nursing yang.
Q: What are you seeing at the health center where you work in light of COVID-19.
A: This pandemic has been really interesting to watch unfold. At Capital Health we are in relatively uncharted waters in an underprepared boat. The unit I work on treats post-op surgical and trauma patients. This is a large patient population in the Trenton community, so our unit has been treating our regular patients and overflow patients from the units that had to be transformed to COVID units. Currently, over half of the patients in our hospital are there with COVID. We are running low on essential PPE, policies and procedures are being changed daily, and nurses and doctors are treating different patient populations than they are used to. More and more employees are testing positive and are required to self quarantine, which stresses our staffing abilities. It is an uncomfortable time for most of my colleagues as they have to go home to their children and families with the uncertainty that they could be carrying the virus. On the other side of this storm, I have seen my colleagues come together, support each other, and even volunteer to go to the COVID units so someone else who is hesitant to wouldn’t have to. There has been amazing support from the community, including our Transcend family, and it has been extremely appreciated.
Q: What are the most important things we can do in an effort to stay virus free right now… speaking as a professional on the front lines?
A: It all boils down to a few simple steps you need to follow. Stay home unless going out for essential items. Do not socialize with any new people you haven’t been quarantining with. Wash your hands regularly and do not rub your eyes or bite your nails/fingers. If going into a public place, wear a mask if you have one or anything that adequately covers your mouth and nose. Disposable gloves in public are not necessary, just proper hand hygiene. Your ability to fight a virus depends on your state of health as well. So now more than ever it is important to eat right, get quality sleep, manage your stress and get outside each day.
Q:What is the hardest thing about your job?
A: I know the answer to this question will change over time, for as of now I have only been working as a nurse for about 3 months. The population I treat is one of patients who have experienced a random and traumatic life event. The course of their life may or may not be greatly altered, and their functional capacity is often affected temporarily if not permanently. There is a daily reminder, if not several, that anything can happen to anyone. That being said, it has only made me more grateful for the life I am able to live.
Q: So far, how do you deal with the stress of the traumas that you see weekly… any best practices, hacks for handling the stress of life.
A: My practices haven’t changed much since starting work. Most of my mornings, working or not, start with meditation and movement. I use the app Waking Up by Sam Harris for a 10 minute guided meditation. This ten minutes a day of quiet focus and attention has noticeably influenced my mindset and my reactivity to whatever arises throughout the day. Then I try to move for at least 10 minutes. Yoga, stretching, a run, a body weight workout, anything. If short on time, a few reps are better than none. I find I operate better and have more energy throughout the day if I start it with some movement.
Other ways of clearing my mind have been writing and reading. Trying to read a minimum of 10 pages a day and journal at least 2 pages. These two habits slip by me often, but when I am consistent with them I tend to find my mind at ease. Journaling has been a huge help for me over the past few years. The process of organizing and spilling your thoughts on paper opens up space in your mind and turns down some of the noise. I also eat a lot of Halo Top ice cream, and that makes me happy.
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Say it three times quick, go.
Okay seriously, we are SO grateful for our friend, Thomas Murphy at Murphy Consulting Group LLC, for hooking us UP with a Protexus Electrostatic Spraying System today! These systems are very difficult to get a hold due to extremely high demand in light of the Pandemic, but because of our fantastic supporters, we have one for our DAILY use here at our @transcendfitnessclub and @carouselcrossfit facilities.
What is an Electrostatic Spraying System? In simple terms, we basically fog our buildings 1 – 2 times a day (on top of our normal daily disinfecting cleaning routine) which safely disinfects everything the mist touches, which is 3 times more powerful than normal rag cleaning alone. This practice is highly effective, and is what many schools and facilities in the nation are doing for effective sterilization. While many places are hiring companies to come in and “fog” their facilities, we have a wonderful advantage of having our own here to utilize, daily.
We wanted to let you know that we are doing ALL we can to ensure health and wellbeing on our campus. We do ask that you continue to do your part by regularly washing hands with soap and water, thoroughly cleaning equipment off that you have used, NOT coming to the gym if you are ill or feeling under the weather, and so on. We recommend you check in with the CDC.gov website daily for self- education.
If you have any questions or feedback, do email allison@transcendfit.com, and one of our team will promptly get back to you, with whatever we can assist with.
Go strong friends.
With Gratitude,
Jess, Tash, and the Transcend Fitness Team
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POSTPONED UNTIL FURTHER NOTICE!
AS OF THURSDAY, MARCH 12TH WE MADE THE DECISION TO POSTPONE UNTIL THE CDC REMOVES THE CAUTION OF LARGE GROUP GATHERINGS IN LIGHT OF THE CORONAVIRUS. THANK YOU FOR YOUR UNDERSTANDING!
What’s up dudes?!?
I don’t know about you, but ever since the ladies had their own special workout and wine night I’ve been feeling like the guys needed some time to… just…. be, you know… Bros!
Welp, commence your high fives and chest bumps because our time has come!
Grab a friend (and your best muscle tank) and come to the gym Friday, March 13th so we can get swole together! I’ll have a sweet lineup of “Bro-Session” and other style workouts for us to get our pump on. This is not specific to just Functional Training – rest assured the workouts will be well rounded to all workout types.
Have a friend that is looking to get jacked in 2020? Maybe they want to check out Transcend Fitness or Functional Training. This is the perfect opportunity check out the facilities and to get in a good workout with no strings attached!
The event starts promptly at 6pm, so make sure you’re there in time to warm up and get your pre-workout drink down.
After the workout we’ll meet up at Vince’s Tap Room for sustenance and to chat about who threw around the most weight while we throw down some Charles Brewkowskis…. a few Breystoyetskis… a couple of Teddy Brewskis… you smell what I’m stepping in?
Tell your friends about it!
I hope to see you all there!
Anthony
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