Attention to Heart Rate
This Week’s Info
Mobility Focus: Neck / Thoracic Spine
Stability Goals: Mermaid
Skill Work: Runner’s Pose and Step Up Variations
Mindset: Attention – Heart Rate
WOD Programming Schedule (through June 3rd)
Wednesday: MetCon / Strength
Thursday: MetCon / Strength
Saturday: MetCon / Strength
This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.
Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!
We are taking our awareness to HEART RATE this week! Let’s learn a little more about some metrics you can use to help optimize the work you do at Mindset.
Dr. Peter Attia references 4 Pillars of Health/Longevity and one of those pillars is Zone 2 exercise. Keep in mind, these recommendations are different from performance goals.
Here’s a basic method from Phil Maffetone for calculating your Zone 2 upper threshold:
Step 1: Subtract your age from 180.
Step 2: Modify this number by selecting from the options below:
If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), you’ve recently gone through a bout of chronic overtraining, or are on regular medication, subtract an additional 10.
If your waist measurement is more than half of your height, subtract another 5.
If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
So now you know what that upper end of the threshold should be! Many of you use wearable technology that can assist you with real-time calculations and feedback for your workouts.
What is the right dose of Zone 2?
For a beginner: ~2 hours a week is a good place to start
Ideally: 3-4 hours per week
But you probably can’t do too much Zone 2; you’re mostly just limited by time!
Training in Zone 2 contributes to a number of things:
Higher cardiac output and lower resting heart rate
Increased VO2 max
Increased ability to sustain a higher percentage of your aerobic capacity without the build-up of nasty lactic acid
Helps your body learn to use fat more efficiently as a fuel source, which then helps to preserve glycogen stores for use during bursts of higher intensity. (Also helps with body composition.)
Helps to bring your body into a more parasympathetic state which in turn decreases your sympathetic drive and allows you to rest and recover more effectively.
Increased endurance performance
Functional Medicine Corner
It seems fitting that during this busy time of year we begin a series on the HPA axis stress response system. Previously, we have discussed the impact of cortisol specifically on our overall health picture. (If you want a refresher, here is a link to the first article of a series in the Mindset newsletter archives). In the coming weeks, we will take a deeper dive into how our body’s stress response system functions, and what aspects of our health and lifestyle affect our stress response.
The HPA axis is a complex hormonal system responsible for regulating the body’s response to stress and maintaining homeostasis. In a healthy individual, the HPA axis operates through a tightly regulated feedback loop:
It starts with the hypothalamus, a region in the brain, releasing corticotropin-releasing hormone (CRH) in response to stress or other triggers.
CRH then stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH), which travels to the adrenal glands located on top of the kidneys.
The adrenal glands respond by releasing cortisol, the primary stress hormone. As we’ve previously discussed, cortisol exerts numerous effects on the body, including regulating metabolism, immune response, inflammation, and blood pressure.
Once cortisol rises, feedback signals are sent back to the brain to decrease production of stimulatory hormones and get back to baseline function.
Optimally this system is only called upon intermittently, however for many that is not the case. I think it is clear to most that emotional or mental stressors can affect this system significantly, as psychological anticipation leads to signals for biologic response. However, there are many other factors that can also trigger this process, including blood sugar dysregulation, sleep concerns and inflammation.
Chronic stimulation of the HPA axis can lead to symptoms including fatigue, mood disorders, insomnia, cognitive difficulties, immune system dysfunction, and disruptions in metabolic and cardiovascular health.
However, there is good news – there are many ways we can intervene to help recreate HPA balance! Next week we will discuss blood sugar and cortisol, how they interact and how we can affect change.
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – May
For the month of May we are honoring the strong and kind Rebecca Farr Romph!
We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!
You can catch Becky rockin’ the noon workouts–come join her sometime!
We love you more than you know Becky! Cheers to you all month long!
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?
- Several servings
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.