The Role of Failure
Your Mindset Leadership Team
YOUR CLINICAL DIRECTOR
Contact Info: Allyson@MindsetPT.com
Dr. Allyson runs point for all clinical things! This includes physical therapy, massage services, deep health coaching and more!
YOUR GYM DIRECTOR
Contact Info: Mike@MindsetPT.com
Mike is your go-to for all things gym! Questions about your membership or WOD scheduling? He is your guy.
YOUR FACILITY DIRECTOR
Contact Info: Ellen@MindsetPT.com
Dr. Ellen is your go-to for 90’s hip hop songs, being first on the dance floor at weddings, random medical questions and of course, breathing.
This Week’s Info
Ahhh yes, we are resuming our training cycles this week! Here is your schedule from August 14th – September 9th.
Mobility Focus: Hip
Stability Goals: Hip – Triplanar
Skill Work: Hip Thrusters / Hip Extension
Mindset: The Role of Failure
WOD Programming Schedule (through September 9th)
Monday – Pliability
Tuesday – MetCon
Wednesday – Strength
Thursday – Pliability
Friday – MetCon
Saturday – Strength
As we head back into our training cycles, we talked about breath last week.
Next up: RECOVERY!
Here are my top 5 tips to consider about your recovery while consistently working out:
Nutrition: Proper nutrition is super helpful for muscle recovery. Consuming a balanced diet that includes an adequate amount of protein to support muscle repair and growth is key. Also, ensure you’re getting enough carbohydrates to replenish glycogen stores and provide energy for your muscles.
Hydration: Staying hydrated is crucial for muscle function and recovery. Water helps transport nutrients to your cells and remove waste products. Aim to drink water consistently throughout the day, especially before, during, and after your workouts. Also, reference Carrie’s recommendations about electrolytes!
Rest and Sleep: Allow your muscles to recover by getting enough sleep. During deep sleep, your body produces growth hormone, which is essential for tissue repair and muscle recovery. Aim for 7-9 hours of quality sleep per night. Remember that muscles are broken down in the gym, fueled in the kitchen and BUILT at night!
Stretching and Mobility: Incorporate regular stretching and/or mobility exercises into your routine. This can help alleviate tightness, improve joint lubrication, and enhance blood circulation, all of which contribute to better recovery.
Active Recovery: On rest days, consider engaging in light, low-impact activities like walking, swimming, or cycling. These activities promote blood flow without putting additional strain on your muscles, aiding in recovery. Reference our Zone 2 cardio recommendations here!
Remember that muscle recovery is an integrated process that involves various factors. Individual recovery needs will vary so listen to your body!
Next week, we will talk about all things nervous system regulation!
Functional Medicine Corner
Recently, the artificial sweetener aspartame has made its way into the news. The World Health Organization has recently published a report that states there is “limited evidence” of increased risk of cancer in people consuming large amounts of aspartame daily.
Generally, acceptable daily intake is 0-40mg/kg daily, which means someone weighing approximately 150lbs can consume 9-12 cans of diet soda a day and remain within that window. However, medical research has also shown there are other effects of aspartame on our body. These include:
- Changes in the gut microbiome – Numerous studies have revealed that consistent consumption of artificial sweeteners including aspartame can change the composition of the gut microbiome. Research in mice populations show that this change can lead to increased insulin resistance. Yes – our gut bugs help determine diabetes risk!
- Triggering more cravings – Because some artificial sweeteners are up to 1000 times sweeter than sugar, your body can be “tricked” into wanting more sweets, leading to more cravings for all types of sugars and carbs, including more artificial sweeteners. It stimulates the dopamine receptors in our brains, which signals a happy feeling, and a craving for more.
- Increased risk of chronic health conditions – Long term frequent use of aspartame has been scientifically linked to increased incidence of obesity, diabetes, and mood disorders, among others.
As always, we don’t need to avoid aspartame completely to optimize our health. However, instead of using artificial sweeteners frequently and in large amounts, it is often best to use small amounts of natural sweeteners like maple syrup, honey, or stevia. These natural sweeteners bring incredible flavor, as well as nutrients and benefits to our health such as prebiotic fiber and antihistamine effects. They are yummy, and, in smaller quantities, good for you!
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
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!
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 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.