This Week’s Info
- Theme: Slowing Down
- Mobility Focus: Shoulder / TS
- Stability Goals: Shoulder 90-180 deg
- Skill work: Negative Breath / Prolonged Exhale
WOD Programming Schedule
- New Schedule
- Decade Week starts May 9th
- Member Week starts May 16th
- Current Schedule (April 11th – May 7th)
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
- Noah’s Return!
- Last summer’s intern, Noah Janssen will be joining us again starting in May on Mondays and Tuesdays!
- Shoe Reminder
- With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts!
- Testimonial Request!
- Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
- Let Amanda (firstname.lastname@example.org) know if you are interested in helping with this project!
- Schedule Changes
- Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
- The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
- We will be closed for Memorial Day.
- We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
- Summer Courses
- Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
- Better Runner
- Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- Click HERE to register your female athlete today!
- Deep Self & Nutrition Coaching Now Available!
Let’s talk about positions. You’ve probably heard Dr. Ellen say, “Position = Power. If you don’t have a good position, you can’t generate proper power.”
So having good positions requires appropriate mobility and stability. But if you only work on your mobility while at the gym, this process takes a really long time to achieve. If you can work mobility into your day while at work or while watching TV at home, or while reading a book, you are now really optimizing your time and body!
The area that tends to be a sticking point, literally and figuratively, for most of you is your hips! Check out THIS cool quick video about strategies and the benefits of changing hip shapes throughout your day. I bet some of these positions will be familiar…
Functional Medicine Corner
Last week we discussed many of the roles MAGNESIUM plays in maintaining optimal daily function. For those with significant GI disorders or Type 2 Diabetes especially, there is a greater likelihood for magnesium deficiency over time. In addition, research shows that obtaining adequate magnesium through diet and/or supplementation can positively affect both the cardiovascular system and bone health, decreasing the incidence of hypertension as well as osteoporosis. So how can we get this nutrient in our diet?
1) Seeds and nuts, such as pumpkin and chia seeds as well as almonds, cashews, peanuts – They have some of the highest concentrations of magnesium per serving. And these are so easy to add to meals, such as pumpkin seeds or nuts in salad and overnight oats with chia. Or they make fantastic snacks that provide some sustained energy!
2) Spinach – This is also easy to add to smoothies, salads or even mixed in an egg scramble.
3) Black beans and soy or edamame – Even soy milk provides higher levels of magnesium, and tofu can be added to stir-fried meals quite easily, even if you don’t omit meat. Black beans are an amazing addition to chili, Mexican dishes or buddha bowls.
4) Supplementation – Ideally we get this nutrient in our diet, but at times there is reason to increase supplementation further. There are a myriad of options available, and each form of magnesium supports the body a little differently:
Mag citrate is often best used to help keep bowel movements more regular.
Mag taurate tends to benefit the cardiovascular system.
Mag malate can often help improve energy.
Mag glycinate and threonate can help address nerve or brain concerns.
One supplement to avoid – mag oxide. It is poorly absorbed and therefore often not worth the money spent.
For more detailed information on this vital nutrient, you can visit NIH.gov. https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – April
Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!
Check her out rocking the Wonder Woman workout!
We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy reference!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family