MEMBER WEEK

Announcements

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WELCOME to our New Gym Director!

Mike will officially be joining our team starting July 31st! He received his Master of Science degree in Exercise Physiology & Human Performance from Eastern Michigan University. His Bachelor of Science degree was earned at Grand Valley State University in Clinical Exercise Science.

Mike is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA – CSCS) and a level one weightlifting coach by United States Weightlifting (USAW – L1).

Mike has been a strength and conditioning practitioner for sport performance and athletic development for over ten years. Throughout his career, he’s trained youth, high school, division 1 collegiate, CrossFit, adult fitness, and professional athletes.

A majority of his career has been spent developing division 1 collegiate athletes at Western Michigan University, where he served as the Assistant Strength & Conditioning Coach for Olympic Sports. During that time, he assisted in the development of 8 college athletes turning into professional athletes! Go Mike!

Mike is a competitive powerlifter, and competes in the USA Powerlifting organization.

He is married to his wife Lindsey, and they share two beautiful daughters, Penelope (3 years) & Ruby (3 months), as well as their dog Winston. Mike’s hobbies include sports, strength training, hiking, comedy, craft beer, and spending time with friends & family.

WELCOME TO THE FAMILY MIKE!

WE LOVE YOU MORE THAN YOU KNOW!

Did you know we offer massage?

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Health Tip

As we head back into our training cycles in a week, I wanted to give you friendly reminders about breath, recovery and nervous system regulation!  

Let’s start with my favorite: BREATH.

Did you know that a single intentional breath has the power to shift your entire nervous system and body out of “fight or flight mode?”

Breathing is one of the most influential tools we have access to at any given moment. 

We can immediately turn towards our breath as a tool to de-stress ourselves.

• Deep breaths or Belly breaths?

  • Try not to overthink it.

  • Maybe try thinking deep, full and expansive breathing in 360 degrees around your body.

• Breathe at a rate that matches what you’re doing

  • If you’re sitting at your computer and yet breathing as though you’re doing sprints, this would be considered “ineffective” and most likely lead to some sort of pain symptom (i.e. anxiety, headaches, irritation).

  • So keep in mind that with whatever you’re doing, breathe at a cadence that matches what you’re doing.

• Your breathing should be quiet at rest

  • I encourage you to become aware of how you’re breathing at rest.

  • Ideally, we shouldn’t hear your breathing when you’re sitting and watching your favorite show.

• Control the exhale

  • Prolonging your exhale is a wonderful way to signal your body that you are safe and to lower your stress response.

  • This will lower your heart rate, change hormones and even shift chemicals in your brain.

Next week, we will talk about all things RECOVERY!

Functional Medicine Corner

Summer months bring plenty of fresh fruits and vegetables, making it a little easier to eat more whole foods. However, especially over the last year or so, the price of food has gone up. This can make eating well more difficult for some.

The Environmental Working Group (EWG) recently put together a free PDF titled “Good Food on a Tight Budget”. This provides resources that help consumers determine which foods may be best to purchase, not only because they are nutritious, but also less expensive and good for the planet. There are lists of foods, broken down into food groups, along with optimal suggestions, shopping tips, and recipes. Some hints for saving money on meals include:

• Eating out less and cooking more at home.

• Buying in bulk when there are sales, or in larger portions. Freeze what you don’t use right away.

• Add more plants – fruits and vegetables are generally less expensive, especially when obtained from a local farmer or Farmers Market.

• Replace meat with beans or lentils at least once or twice a week.

• Eat fresh produce when they are in season – the price is lowest during these times.

This resource can be helpful even if finances aren’t a concern. Also consider sharing the link with a college student or others who could benefit from this information. Limited financial resources shouldn’t be a barricade to eating nutrient-dense whole foods!

Member of the Month – August

This August we are going to spotlight the positively infectious Nikki Miller!

Nikki has been one of our long-time gym members, and she truly embodies what it means to be positive, spirited, and kind!

Nikki brings an energy to our gym that is unmatched, and we are so grateful to have her as part of our fitness community. She is known to be a friend to many and is often one of the first people to welcome new members in class. That just goes to show you her heart–she is intentional in her relationships and makes people feel loved, appreciated, and seen!

We also want to note that Nikki’s dedication to her health and wellness journey is truly inspiring–she keeps pushing towards her own fitness goals and we love watching her PR! Nikki, we love you more than you know. Thank you for being a bright-spot in our universe!

Help us love on Nikki all month long!

Community Partners

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!

MRC ARTWORKS

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!

JUICYLEAF

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.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

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 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.