“To connect driven minds and ideas through wellness and fitness in Austin, Texas.”
Happiest Holidays, SquatchFam!
Welcome to the 5th edition of SQUATCH FRONTIER FOUR - in this newsletter we’ll cover Membership Updates + Squatch App info, December Frontier Seeds Market Giving Opportunity, Holiday Care with Ellie Rome and more. As always, we’re highlighting four key points to keep you plugged into all aspects of health + wellness through fitness and community here on The Frontier.
**If you are interested in having Squatch host your next big community event or wellness workshop please email Events@squatchfitness.com with your request.
MEMBERSHIP NOTIFICATIONS
Very soon (Dec. 8) you will be able to access all gym information + manage your personal membership information and profile via the Squatch Frontier Fitness app. You will receive an email delivered to the email address that you used to begin your membership initially from Joe, the master of all things app, via Squatch.Memberful.com, with instructions for how to gain access to the app on December 8.
As many of you know we are in the midst of massive growth and change, including the finished additions of the sauna, permanent ice bath porch, extended turf in the front, all the wonderful toys and soon-to-be finished podcast room in the TreeFort, membership prices will be increasing along with the launch of the app - the logistics of which will be explained in your membership renewal email. Also, FYI, we are also very rapidly approaching our membership cap and will begin a membership waitlist once the magic number is reached. We want to take care of our Squatch Family and make sure that you all have access to equipment and quality gym time.
What you can expect:
Frontier Founding Fifty - Our first fifty Squatch members will be grandfathered in at their original membership price
The following group (member #51 - Nov 1) will have a monthly payment of $60
The remaining and most recent members will be set at $70/monthly
Day Passes will increase as of Jan. 1 to $10/weekdays + $20/weekends.
If you’re a member who works out later (8p-6a) and would be interested in more information on a $50 Nite Owl Membership please email adrienne@squatchfitness.com.
SQUATCH MERCH IS IN THE BUILDING
Pop into Crypto Cafe and get your Christmas present drip just right with Squatch hoodies, tees, bandanas and snapbacks.
Classes are happening ALL WEEK on THE FRONTIER. Be sure to follow us on Instagram (and very soon, the app) for class updates and changes as they occur.
MONDAY 645P 75 minute Yin Yoga+Breathwork with Samantha $30 drop-in/$22 for members (this is a slow-paced, breathwork-heavy class)
TUESDAY 6P Buti Yoga with Adrienne $15 drop-in/$10 for members. Mat towel water soul. @thespritualishcollective to register
WEDNESDAY 6P Bootcamp with Danielle $15 drop-in/$10 for members
THURSDAY 7P Yoga Flow with Madie $15 drop-in/$10 for members. Remember your mat.
FRIDAY 11A Buti Yoga with Adrienne $15 drop-in/$10 for members. Mat towel water soul. @thespritualishcollective to register
SATURDAY 930A Spartan Training with Danielle + Ellie $5 drop-in
SUNDAY 11A Ladies Bootcamp with Tyrell $10 RSVP to IG DM @tyrellhiggins
SATURDAY, DECEMBER 5
The Stretching Lion Fascial Stretch Therapist Katy Palmer (12p-2p) + Point & Release Trigger Point + PNF Stretch Specialist Tyrell Higgins (11a-12p) will both be in the gym offering their specialty services to members and guest in both mini-sessions and full sessions, by request, this Saturday.
Tyrell will also be offering Healthy-ish by Feast in Crypto Cafe beginning Monday, Dec. 7. Please contact Tyrell directly to place your order - tyrell@feastatx.com.
LUMBER SOCIETY COMES TO SQUATCH - Tuesday, December 15 7p-9p
December 15 7p-9p, Buzzmill Coffee’s Lumber Society will be on The Frontier to teach you how to MAKE FIRE. RSVP to Lumber Society’s Mark Rolland - markrolland@gmail.com. The Squatch Fire Building Workshop is open to Squatch members only.
DECEMBER FRONTIER SEEDS MARKET
SUNDAY, DECEMBER 20 4P -7P
A detailed announcement regarding the December market, featuring 25+ vendors, is coming - bur first…
This month’s open-air market will benefit the local Austin non-profit organization Wonders & Worries is a “Texas-based nonprofit that provides free, professional support to children and teens during a parent’s serious illness.” Now, Squatch Fam, here’s where you come in. We are going to host an items-drive in the gym for the families that Wonders & Worries supports leading up to The Frontier Seeds Market beginning Monday December 7 through Sunday December 20. So bring your items for donation, drop them in the cafe and free pick your coffee or shake on us.
Below is a list of items needed:
Poster Board – full and ½ sheets
Paint pens
Permanent markers
Model Magic – Individual packs
Play-doh (small containers for coping kits)
Stress balls (for coping kits)
Small journals (for coping kits)
Fidget spinners (for coping kits)
I-tunes or Google Play gift cards in small $ amounts (for Teen coping kits)
Basketballs, jump ropes, soccer balls, volleyballs - all the balls
Can’t wait to give? Donate Today (wondersandworries.org)
5 Tips to Feel Your Best this Holiday Season
By Ellie Rome, Health and Emotional Eating - Coach@mindfulbellie Full Article available at mindfulbellie.com/
Tip #1 Set Intentions - How do you want to feel?
Food is not just calories. What you eat impacts how you show up in this world. Your food choices play a major role in your mood, your ability to handle stress, your ability to connect with people, and what you attract into your life. This holiday season, release the “I can’t Haves” or “I shouldn’t haves”, and just start asking yourself “how is this going to make me feel?”
Tip 2: Mindful Indulgences and Worth It Foods
During the holidays there may be certain foods that you know don’t make you feel great, but are “worth it” to you. It doesn’t mean if you eat them the whole day is ruined and you might as well go binge on ALL THE THINGS. Release the “Cheat Day” or “I’ll start again Monday” mentality. Decide beforehand what your specific “worth it” foods are, and mindfully indulge. Put them on a plate, Slow down, and eat every bite with intention.
Tip 3: Post-Indulgence Ritual - How to not go overboard
Give yourself something pleasurable to do immediately after eating your “worth it foods” or once you start feeling full.
Ex: Plan to sip on your favorite hot tea after your last bite of pie, instead of impulsively going back for seconds and crappy afterwards.
Tip 4: Simple Swaps
Staying healthy over the holidays doesn’t have to mean deprivation. There are SO many ways to uplevel your favorite holiday staples that taste amazing and wont have you on a blood sugar roller coaster or feeling bloated and tired. Use search terms like “paleo pumpkin pie”, dairy-free keto fudge”, “grain-free low carb stuffing”
Swap Refined White flour or Wheat Flour for almond flour or coconut flour (almond flour pie crust!)
Swap Cane Sugar for Monk Fruit Sweetener, stevia, Erythritol, allulose (keto/diabetic friendly) or Coconut sugar, maple syrup, honey
Swap Soybean Oil, Vegetable Oil, Canola Oil, hydrogenated oil for Coconut oil, avocado oil, ghee
Swap Crisco shortening for Sustainably sourced Palm Shortening
Tip # 5: Managing Holiday Stress and Anxiety
Holidays can come with a lot of added stress, especially this year with Covid, which can lead to using food, alcohol, or other vices to numb out. One of the most transformative tools when met with a strong emotion or feelings of unease is breathwork.
Here is a powerful technique called the 5-5-7 Breath
Inhale 5 seconds
Hold 5 seconds
Exhale 7 seconds
Repeat (ideally 10 times, or even just once.)
This breathwork gets us out of the fight or flight state (survival mode) and brings us back to our center, so we can consciously respond vs. impulsively react.
For more mindful eating tips, check out Ellie’s podcast “Don’t Eat Your Feelings with Mindfulbellie” or connect with her on instagram @mindfulbellie
COMMUNITY OVER COMPETITION
The Impact of Squatch Community on One Frontier Trainer
Community is belonging to a group and sharing a common vision or goal. In modern times, we have forgotten about community and the feeling of being a part of something larger than ourselves.
The COVID-19 pandemic has shone a light on our tendencies towards isolation; we either work remotely or from behind a mask. We sit facing computer screens or a cell phone for hours on end. Even though our access to one another (digital or otherwise) has greatly improved, we are more isolated than our ancestors. Our success as we evolved as a species depended on cooperation. However, today’s “American Dream” suggests that success is obtained solely by the individual without emphasis on those that may have helped on the path.
During these strange times, we have all seen symptoms of depression and fatigue in others and ourselves despite our best efforts to maintain health. We are scheduling zoom meetings, going for runs, meditating, and making conscious food choices. Although we are addressing some of the main pillars to health, we are forgetting about our need to truly belong to something. To be held accountable, to work in groups, to care for one another - these are things that we need as humans. If we evolved cooperating in small communities, it makes sense to return to some form of that.
Squatch Frontier Fitness has been a place of peace for me during the last year, and I feel like I belong to a gym family. The community provides group classes, lifting buddies, sauna sessions, and excruciating ice baths. The “Squatch Fam” members contribute back to the community by leading group classes, selling wellness products, and spreading the word. It is as if anyone that enters the space adds a small spark to a growing fire. It has been a joy to be part of such a thriving community, and I know that the gym will get through the pandemic and many other challenges - together.