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 and FACILITY DIRECTOR
Contact Info: Ellen@MindsetPT.com
Dr. Ellen is your go-to for all things gym and operations, and the brain behind our upcoming swag release! Stay tuned!
This Week’s Info
Mobility Focus: Hip Internal Rotation
Stability Goals: Hip ABD / ADD
Skill Work: Split Jumps
Mindset: Try Again!
WOD Programming Schedule (through October 7th)
Monday – Strength
Tuesday – Pliability
Wednesday – MetCon
Thursday – Strength
Friday – Pliability
Saturday – MetCon
Starting Oct 9th – Nov 4th:
Monday – MetCon
Tuesday – Strength
Wednesday – Pliability
Thursday – MetCon
Friday – Strength
Saturday – Pliability
Let us welcome Kailey Shaffer to the team!!
You will see her as a rockstar COACH on Monday and Tuesday afternoons, as well as supporting administrative tasks!
Kailey grew up in Kalamazoo and graduated from Western Michigan with a BA in Management. She is a certified personal trainer and nutrition coach through ISSA. She has been involved in fitness her whole life. She ran Girls on the Run, then track and cross country through middle and high school. She rowed crew at MSU, ran a few half marathons, and fell in love with lifting!
She recently got MARRIED as well!! Feel free to reach out and say HELLO to her at Kailey@MindsetPT.com!
Mindset is focused on mindful health and fitness efforts that are focused toward sustainable longevity. With that in mind, I wanted to recommend a series for you to check out!
Netflix’s series Live to 100: Secrets of the Blue Zones gives a look into 12 habits that can add years to your life. Led by Dan Buettner, this docuseries includes decades of research on areas around the world where more people live significantly longer than average. I am excited to hear your thoughts!
Functional Medicine Corner
Last week we discussed the importance of electrolytes, not only to replenish essential minerals after sweating it out at a Mindset WOD, but also to help address other symptoms such as fatigue, lightheadedness, and headaches to name a few. They can also benefit those taking medications such as diuretics or calcium supplementation that can lead to mineral imbalances.
Adding electrolytes to water is one fairly easy way to make sure we are getting these essential minerals. However, there are also several foods that can give us minerals such as potassium and magnesium to keep us balanced.
When looking for food sources that are high in potassium and magnesium, dark leafy greens provide a good amount of both! Spinach, Swiss chard and beet greens all are excellent sources of minerals, and these can be used or added to so many meals including into eggs in the morning, or soups or stews during these upcoming fall and winter months. Sunflower and pumpkin seeds can also provide magnesium, as well as avocado and broccoli. Many meats such as salmon, chicken and beef are high in potassium, and lentils also provide a good potassium punch! Bananas, asparagus, and dried apricots can also give some additional potassium.
You can also make your own electrolyte drinks at home! This avoids artificial colors, large amounts of sugar and other preservatives, and you can add your own flavor. Coconut water is a good source of potassium, so this can work well as a base, but herbal teas can also be used.
See this recipe for a balanced electrolyte replacement you can make at home! Next week we will discuss why sodium in our diet is essential, and how to ensure having sodium doesn’t worsen blood pressure concerns.
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
Hey there Mindset community! Happy October!
Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet the amazing Sandy!
Sandy is one of our rockstar Master Members! She always brings a smile and light to the gym every Tuesday and Friday! She is a smart mover and never misses a challenge! Sandy brings positivity to every class along with a hard working ethic that rubs off on all of us!
We adore having you in classes and we love you more than you know!
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.