Mindfully Strong

“Stress” is a buzzword in my work in corporate wellness and personal training. Through science, we know reducing stressors and their impacts are one of the best things we can do for our health, mental health, short term, and longevity. In this episode, you'll learn the different types of stress, how you can manage them and reduce their impact on your health. Thank you for tuning in to Mindfully Strong If you're wellness program to the next level, send me an email with “Complementary Workshop” in the subject line, and I'll get you the details to take advantage of our workplace workshop program on the house. Visit my website for more information https://www.teamupwellness.com​​ Listen to the Podcast on Apple! https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821 Listen to the Podcast on Spotify! https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1 Follow me on IG to stay in touch https://www.instagram.com/coach_drew_saenz/ To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamup...​ Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com​​

As Fitness Professionals, we often hear that motivation is the one thing people lack from getting started on their health and fitness journey. We also find that initial motivation typically fades within the first two weeks of starting a new exercise journey. Motivation will be the kick started to get you going. Then it's up to you to take inventory of the small wins along the way to keep you going and looking outside of how exercise will just impact you and see the big picture of how your journey will improve the lives of family and friends. Thank you for tuning in to Mindfully Strong If you're ready to take your fitness to the next level, send me an email with “Two Week Trial” in the subject line, and I'll get you the details to take advantage of our two-week kick-starter fitness program on the house. Visit my website for more information https://www.teamupwellness.com​​ Listen to the Podcast on Apple! https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821 Listen to the Podcast on Spotify! https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1 Follow me on IG to stay in touch https://www.instagram.com/coach_drew_saenz/ To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamup...​ Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com​​

Best Practices Health and Fitness Team UP Health System: Take on heath routine for the rest of your life Movements not muscle groups -Hing -Squat -Pulls -Press Total body workouts Movement Prep -Warm up the muscles -Get the most out of the lift Strength Training -Hypertrophy Core Work -Core activates during warm up -Ready to fire during isolation work Cool Down -Restore parasympathetic tone Online Training Available In Person training . . . . . . Visit my website for more information https://www.teamupwellness.com​​ Listen to the Podcast on Apple! https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821 Listen to the Podcast on Spotify! https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1 Follow me on IG to stay in touch https://www.instagram.com/coach_drew_saenz/ To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamup...​ Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com​​

Enjoying life and achieving results: Balanced health. 3 categories -No one size fits all solution. -Breathing room -Making time for yourself. No one size fits all. -Trainer should know it depends on the individual -resistance, cardio, flexibility -some people are strong in some places and not in another -addressing individual needs. Breathing Room -Enjoy life -80% consistent routine provides results. -Balanced approach have some pizza and some salad -Impactful -Prevent chronic disease -Stay Consistent. Make Time for yourself -More alone time -Seek time to yourself, project, reflect -Go on a walk -Time in the morning before everything starts -Read, meditate, make Breakfast -Time to unplug -Read, think, study . . . . . Visit my website for more information https://www.teamupwellness.com​​ Listen to the Podcast on Apple! https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821 Listen to the Podcast on Spotify! https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1 Follow me on IG to stay in touch https://www.instagram.com/coach_drew_saenz/ To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamup...​ Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com​​

Welcome back to the Mindfully Strong Podcast! We have a big episode for you this week! Listen as we go in depth about common terms used in a workout. What equipment to use, sets, reps, where do you start? Sets and Reps- Sets are just another way of saying rounds when referring to a specific exercise. A trainer might say, “First we have squats and we will perform 4 sets of 15 reps. That means we will perform the squat 15 consecutive times without rest, then rest and repeat 3 more times. Lift/Movement/Exercise-These three words are pretty interchangeable when referring to a specific exercise. Some coaches or trainers may say, “Our first lift today is a bench press. While performing this lift, try to keep your feet flat on the floor throughout the movement. We are performing this movement because it is a great exercise for functional strength and power. Warm up- The warm up is generally the first 5-15 minutes of the session. Warm ups consist of a combination of functional movements that prepares your body for what it will endure through the rest of the session. These warm ups should warm up the tissues, engage the core functionally and stimulate blood flow through elevating the heart rate. Cool down- The cool down is the last 10 minute of the session. This section consisted of some static stretching, self massage work and diaphragmatic breathing. The objective of the cool down is to bring our bodies back into a parasympathetic state for optimal recovery. Muscular Strength – Strength is exhibited by how much you can lift. Functional strength is a combination of how much weight you can lift and how well you perform the movement. Hypertrophy- Hypertrophy means growth or muscular growth. Optimal hypertrophy comes from a mixture of strength training and muscular endurance training. The traditional cardio method works directly against muscular hypertrophy. Intensity- Sometimes in strength or hypertrophy training you may be asked to perform an exercise as many times as you can for a specific amount of time. When this occurs, your trainer will tell you what level of intensity you should perform the repetitions. 1 is low intensity, 10 is all out. In true strength training we usually select weight by percentage of max for that specific lift. . . . . . Visit my website for more information https://www.teamupwellness.com​​ Listen to the Podcast on Apple! https://podcasts.apple.com/ee/podcast/mindfully-strong/id1483017821 Listen to the Podcast on Spotify! https://open.spotify.com/show/7my1qt7UXpmDUHFUY3gyG4?si=_ceJLC7mTDK-BfuCVbGWhA&nd=1 Follow me on IG to stay in touch https://www.instagram.com/coach_drew_saenz/ To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamup...​ Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com​​

This episode of Mindfully Strong Drew breaks down how you can start to address stress and see exponential results in your fitness routine. You'll learn how to start improving sleep, mental chatter, and mental wellbeing to remove obstacles and barriers that are holding you back physically. Thanks! Visit my website for more information https://www.teamupwellness.com Watch on YouTube! https://www.youtube.com/watch?v=GzrYWV44Upc&t=19s Listen to the Podcast on Apple Music! https://podcasts.apple.com/us/podcast/mindfully-strong/id1483017821?i=1000512857957 Listen to the Podcast on Spotify! https://open.spotify.com/episode/2oaGZtORWF4auWhNpXNSOx?si=OZN6XOWHS2K7dnFlK3iTfA Follow me on IG to stay in touch https://www.instagram.com/team_up_fit/?hl=en To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamupfit Shot me an email and say hi! Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com

The more I work in the health and fitness space the more I realize most people get stuck because of their current state of thinking. I experienced first hand what an all or nothing mindset can cause and how to overcome. Dive into this episode to learn how you can take a more rounded approach to your fitness goals. Visit my website for more information https://teamupwellness.com Listen to the Podcast on Apple Music! Follow me on IG to stay in touch https://www.instagram.com/team_up_fit/?hl=en To apply to work together on your personal health fill out an application here https://www.surveymonkey.com/r/teamupfit Drew@teamupaz.com Thank you Andrew Applepie for the music! https://www.andrewapplepie.com

In conversation with clients over the past few weeks lower body training has been a hot topic of conversation. Maybe its because its included in all of our training programs here at Team Up both onsite and online...or maybe because its the most dreaded body part to train.. I'd say a bit of both :) Tune is as I discuss the benefits of lower body training including: How to make it enjoyable Why its needed Movements you should master including: Deadlift, squat, lunge, and RDL. Frequency needed for success To apply to work together on your personal health send me an email. Drew@teamupaz.com

Carlota Ciganda is from a small village in Spain and grew up to become a professional golfer who has played all over the world. We get a little bit about her background growing up. Golf, tennis and swimming sports have been a part of her life since she was 5 years old. Carlota is living in the Phoenix area now and is always training for the next tournament. She shares some insight about her workouts routines, travel schedule and day to day life. She is hoping to compete in the olympics one day. https://www.teamupwellness.com https://www.instagram.com/team_up_fit/

Malachi Crawford is a Corporate services advisor at NFP. Helps people engage in their higher selves through breath work. As a fomer ASU athete health is a proioroty for him. He is now focused on creating a conscious corporate America. Malachi is a meditation advocate and speaks of being immersed in the moment but not of it. He sites touching the roof of your mouth with your tongue and following your breath as great ways to become more aware. Tune in.. Teamupwellness.com IG | @teamupfit

When I was younger I had a great home-life but I had too much access to processed foods and soda. From 12-18 I was at my worst. I had metabolic syndrome. In high school I didn't not make the baseball team. From little league to high school the bases go from 60 FT to 90 FT in length and I could not make it fast enough. My doctor told me I had high blood pressure and to lose weight. Around this time I started running more. I made the football team and I started gaining confidence in myself. Fast forward years later and exercise is a regular habit of mine. The wake up call with my doctor was my Initial Cue… -Initial Cue - Having problems? -Whats not ideal in your life health/energy/fitness/confidence -Maintain Program - Figure out what it is you'd like to implement - Walking/running/karate -Stay consistent -See results -Becomes habit -Something you do automatically -Make it simple The more you make this into a habit you will build momentum to do more fitness and build confidence. Remind yourself why it is you want to start your fitness journey. Is it about your family? Do you want better energy levels? Commiting to a program can be difficult. Be sure to schedule these activities in. Pack your bag and enter the time into you phone calendar.