Member Celebration Week!
This Week’s Info
Mobility Focus: Global
Stability Goals: Global
Skill Work: Global
Mindset: Member Celebration!
WOD Programming Schedule
Monday: The Beth V.
Tuesday: The One and Only Nora E.
Wednesday: The Teri O.
Thursday: The Lorrie A.
Friday: The Quinn M.
Saturday: The Colleen F.
Starting April 10th:
- Mon/Thurs – Pliability
- Tues/Fri – MetCon
- Wed/Sat – Strength
Join us on Friday, May 19th from 7 to 9 pm for a presentation with Emily Betros, LMSW, Therapist and Certified Health Coach.
Emily will be helping us understand ways in which we can frame and re-frame nutrition in the dialogue we choose with our children, families and ourselves. Her goal is to help children grow up feeling good about their bodies. Emily’s presentation devotes time to discussing our relationship with food, and how we can teach our children to have a healthy relationship with food.
RSVP is required so REGISTER HERE!
Got some good swag ideas?
We are preparing for another round of gear release and we want to hear from you!
Email LOVE@MindsetPT.com with any type of gear / clothing you want us to make along with any awesome designs (like this one!)
FREE INFORMATIONAL ZOOM SESSION about this course on MONDAY April 3rd at 7pm!
Sign up HERE!
The ATHENA Course is returning this summer!
***We are awarding ONE lucky young female a FREE session this summer!***
We invite you to nominate and share about a young female (ages 12 to 15) that is in your life and whom you admire. We feel strongly that young women need the support of each other and they deserve to learn healthy ways in which to honor and BE THEMSELVES.
Together we can empower the next generation of females! Know that your nomination can make a difference.
Nominations are due by Monday, May 1st!
The winner and nominators will be notified no later than Monday, May 15th.
**NEW** JUICY LEAF Partnership!
Our facility is adding convenient access to JuicyLeaf, the fantastic, local, female-owned cold-pressed juice company!
Check out their menu and place your orders on their website for this amazingly yummy freshly made juice by Sunday at noon.Newsletters will now be sent out Saturdays to give you plenty of time to order!
We will have a fridge in the lobby for pick up every Tuesday from 3-7pm!
The juice is still good for a few days so feel free to pick it up on Wednesday during your WODs!
See our Partnership Section below for more details and FAQs!
Looking for more energy and recovery after Assessment Week? Check out this great article from Precision Nutrition about optimizing your SLEEP!
A relaxing environment is essential for a good night’s rest. People sleep better when their bedroom is optimized for comfort, light, and noise and temperature.
So I challenge you to experiment and redesign your sleep area in these two ways:
- You can transform your home into a space of serenity and inspiration just by decluttering. In addition to helping you sleep, a soothing, restful environment can lead to mental clarity. (Hello, energy you’ve been missing!)
- Redecorate your sleep environment. Once you’ve decluttered, consider setting up your bedroom for optimal sleep. You might want to adjust:
- Light levels and quality: Dimmed or red/orange spectrum light (as opposed to bright or blue/green-spectrum light) can help promote sleep and relaxation. For some people, a night light adds a feeling of safety, making it easier to sleep.
- Environmental temperature: In general, body temperature drops during sleep, so having a cool environment is considered sleep-promoting. However, some folks may find warmth more relaxing, and prefer a heated blanket or warm bath before bed. Again, go with what works for you (or your client).
- Noise (and silence) levels: Some folks need silence to sleep best. Others find background sounds—like music, storm or songbird playlists, or white noise—more relaxing.
- Tactile stimulation: How do you feel about flannel pajamas? A fluffy cat or dog? A body pillow or stuffed animal? A weighted blanket?
Don’t forget: These are all experiments.
Not everyone is the same. Try stuff, and see what works.
Functional Medicine Corner
Although it is hard to believe, spring is coming! The days of snow are (hopefully almost) over, and new daffodil shoots are growing taller every day.
One of my favorite spring activities includes planting a vegetable and herb garden. This can be anything from planting a few pots for a porch or deck to raised beds or a large plot. Regardless, there are many benefits to planting at least a few vegetables or herbs to consider:
YOU have control over what you spray on your plants, so you can have organic produce without the price tag!
When we grow our own veggies, we are more likely to eat them. And there is nothing like eating a ripe cherry tomato or green bean straight from the shoot for the freshest taste. Not to mention all the fiber, minerals and phytonutrients present.
When we play in the soil as we plant and tend, we expose our body to more healthy bacteria, improving our own microbiome. And eating plants fresh from the ground will provide more beneficial bugs for our gut as well.
For some, getting outside and planting seeds, tending to young shoots, and even weeding can be incredibly therapeutic as we spend time outside in nature, away from the stress of daily life. This can be a form of “grounding”, which can profoundly benefit stress.
Growing more flowering plants among your vegetables can not only provide some natural repellant to more harmful insects, but also can provide nutrient sources for a bee population that needs more help than ever these days!
Pinterest and Google alone can be amazing resources if you are just getting started in gardening, as well as local nurseries such as Wedel’s. And supporting our local farmers like Of the Land and by going to the farmers’ market can supplement what we aren’t growing on our own.
So for those of you who already garden, happy planning! I would encourage all of you to consider growing something this year – your body, mind and the environment will thank you!
~ 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
Happy April Mindset Family!
It is a new month and that means it is time for a new member spotlight–except this month we are doubling up to feature one incredible duo: @stephaine_loftus and Jim Loftus.
These incredible humans have been part of our Mindset community for several years. They are some of the hardest working people we know.
They are big running nuts and they are constantly pushing their bodies to do more. They are up for challenges and adventures, and have a great sense of humor.
We want to hold space for them this month as they ramp-up and head into another great race season!
We love you both…more than you know!
Cheers to Stephanie and Jim!
Green Box: The Farmers’ Market in a Box from Of the Land!
Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)
One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!
You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!
Here is a great video to learn more about Of the Land and Green Box!
We are overjoyed to announce our partnership with MRC Artworks!
This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.
We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!
Come check them out at our office or at their downtown location!
Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!
Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm!
**Place your orders before NOON on SUNDAYS**
Does Juicy Leaf use organic fruits and vegetables?
We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
What’s the difference between a juice and a smoothie?
The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.
What’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?
Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.
Shouldn’t raw juice be consumed immediately after juicing?
Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.
Can Juicy Leaf bottles be reused?
We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.
Can I freeze the juice?
You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.
How much produce is in a juice?
Is there added sugar or water to the juices?
Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
Juices can be diluted.
How many servings in a juice?
12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.
How many calories in a juice?
100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.
What are the benefits of juice?
Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
Easy way to incorporate more fruits and veg in diet than eating produce alone.
Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.