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Mindset Member Newsletter for September 18th, 2023

Do It Anyway

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 tacos.

This Week’s Info

Mobility Focus: Hip Extension

Stability Goals: Hip ER / Mermaid

Skill Work: Split Squat

Mindset: Do It Anyway

WOD Programming Schedule (through October 7th)

  • Monday – Strength

  • Tuesday – Pliability

  • Wednesday – MetCon

  • Thursday – Strength

  • Friday – Pliability

  • Saturday – MetCon

Announcements

Dr. Allyson has a show coming up  on September 30th at 7:30pm right here in Kalamazoo!!

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

We heard you!

Yoga is coming back!

Stay tuned for more details in the coming weeks!

You might remember this awesome curly haired fella, Noah Janssen! He just received his FIRST (first of many most likely) acceptance into PT school! We are so proud of him and had to share the good news!

Health Tip

Let’s talk FAT MYTHS! Just a reminder, this is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Myth 1: All fats are unhealthy.

This myth oversimplifies the types of fats we consume in our diets. The word “fat” might seem scary, but there are different categories of fat.

Consuming good fats in moderation can improve heart health and help your body absorb vitamins A, D, E, and K, reduce inflammation, boost memory, and even promote healthy pregnancies.

Myth 2: Our bodies don’t need any fat.

This myth is an unhealthy misconception because fat is an essential part of a balanced diet.

Similar to proteins and carbohydrates, fats provide energy for your body. Additionally, they allow your body to regulate its temperature, hormones, your immune system, reproduction, and more.

Myth 3: Eating fats will cause weight gain.

It’s common for those attempting to lose weight to think they should always avoid fatty foods—or only eat the low-fat versions. This myth can actually hurt your ability to shed pounds. While you should avoid certain kinds of fats for weight loss, you’ll want to incorporate good dietary fats in your diet. 

It should also be noted that dietary fat isn’t equal to body fat. Studies have shown people with moderate- or high-fat diets lose weight just as well, if not better than, those with low-fat diets. While fatty foods have higher caloric content per gram than others and should be consumed in moderation, they aren’t more likely to become body fat than proteins or carbohydrates. 

Myth 4: All fat-free foods are healthy.

It’s easy to find fat-free foods on grocery store shelves, but that doesn’t always mean they’re a smart addition to your diet. Fat-free food may be high in sugar, refined carbohydrates, and calories—all of which will negatively affect you. Before buying fat-free snacks, check the label to make sure the lack of fat isn’t replaced with another unhealthy element.

Now that we’ve dispelled these myths about consuming fat, you can start incorporating healthy fats into your diet to support energy needs, improve heart health, and improve your overall wellness. 

Next week, we will discover a little bit about fat’s function, makeup, and impact on weight! Did you know there are different types of fats? Yup, stay tuned!

Functional Medicine Corner

Antibiotics are necessary, and sometimes lifesaving medications. However, one side effect of taking an antibiotic is it kills off beneficial bacteria in our gut while treating an infection. This can manifest in the short term in diarrhea and/or constipation, abdominal discomfort, and bloating. Long term, however, research shows the bacterial changes in our gut from one course of antibiotics can last for several months unless we actively try to replenish them. This is important because the bacterial population in our gut contribute significantly to our overall health picture, not just how our bellies feel!

There is plenty of research that shows taking traditional probiotic supplementation while on antibiotics decreases the incidence of diarrhea or other GI side effects significantly, even though the antibiotics may be killing some of the good bacteria that are delivered. This is likely because these beneficial bacteria work in many other ways than just trying to repopulate the gut. Adding a beneficial yeast called Saccharomyces boulardii into probiotic supplementation can provide some protection against severe antibiotic-associated diarrhea caused by Clostridia difficile. Soil-based probiotics are an excellent option as well! I often recommend taking probiotics at a different time of day then antibiotics to try to maximize the effect.

After completing the course of antibiotics, it is important to continue to support the gut for several more weeks at least. Supplements can be incredibly helpful, but this is also when we can use power of food! Fermented products such as kefir, sauerkraut, kombucha or kimchi provide incredible bacterial diversity – more than most commercial yogurts. Also, adding foods with lots of prebiotic fiber helps to encourage growth of beneficial bugs. This resistant starch can be found in carrots, squash, parsnips, beets, plantains, and green bananas.

Taking antibiotics doesn’t have to wreak havoc on your gut! And fostering your microbiome will pay off by supporting your immune system and fending off future illness.  ☺

~ 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

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love 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?

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.

Mindset Member Newsletter for September 11th, 2023

Trying Something New

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. Did she mention her new mop?!

This Week’s Info

Mobility Focus: Hip Flexion

Stability Goals: Hip Flexion

Skill Work: Squat

Mindset: Trying Something New

WOD Programming Schedule (through October 7th)

  • Monday – Strength

  • Tuesday – Pliability

  • Wednesday – MetCon

  • Thursday – Strength

  • Friday – Pliability

  • Saturday – MetCon

Announcements

Dr. Allyson has a show coming up  on September 30th at 7:30pm right here in Kalamazoo!!

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

MamaBear is BACK starting September 20th on Wednesday evenings at 7pm!

Dr. Ellen is returning to teach this 8-week course, along with a mystery guest instructor!

To learn more or register, CLICK HERE!

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!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk FATS! This is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Fat gets a bad rap. I find it is the most misunderstood macronutrient. The word “fat” is unfortunately associated with an unhealthy diet and excess weight. But your body needs dietary fat to function.

Here are just a few of the important roles fat plays in your body:

  • They’re necessary for absorbing vitamins and minerals from your diet.

  • Fats are packed with energy!

  • You need them for building and maintaining healthy cells.

  • They’re essential for nerve function.

  • They are crucial for your health!

Learning how this macronutrient works in your body may change your tune about dietary fat.

Next week, we will bust three of the biggest myths about this important macronutrient and discover a little bit about fat’s function, make up, and impact on weight!

Functional Medicine Corner

As we continue our discussion about probiotics, let’s discuss a specific form called spore-based probiotics. While so many probiotics on the market are delivering live bacteria such as Lactobacillus and Bifidobacteria to the gut, spore-based organisms (SBOs) are inert little organisms that are incredibly tolerant to several different environments. Alone, this means that they can easily survive being exposed to digestive enzymes and stomach acid without being altered or killed, and they are not affected by antibiotic use. But they are incredibly powerful once they get to your intestines!  

Generally, SBOs are made by bacteria in the soil, and we ingest them when we eat food that has recently been harvested.  However, with industrialized farming and sterilization of foods, we are getting fewer of these organisms through food sources. Eating food grown in personal gardens or from local farmers can increase exposure to these essential organisms, but we can also get them in supplemental form. How do they work?

  • They produce lactic acid to help decrease populations of harmful bacteria in the gut, allowing for growth of the beneficial bugs present.

  • They improve gut barrier function – in other words, they help rebuild the “castle wall” in our gut to protect our body from foods or environmental exposures that can cause inflammation.

  • They work to maintain good GI motility, helping to decrease symptoms such as nausea, bloating and bowel irregularity.

Spore based probiotics are often one of my first recommendations for those with gut concerns, and they can also be a powerful tool to use when taking or recovering from a course of antibiotics. Please reach out if you have any other questions about these powerful microbes!

~ 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

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love 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?

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.

Mindset Member Newsletter for September 4th, 2023

Finding Grit

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 would love to talk about her new mop.  Seriously… she really loves this darn mop.

This Week’s Info

Mobility Focus: Thoracic / Hip

Stability Goals: Shoulder / Scapula

Skill Work: Triple Extension Combo

Mindset: Finding Grit!

WOD Programming Schedule (through September 9th)

  • Monday – Pliability
  • Tuesday – MetCon
  • Wednesday – Strength
  • Thursday – Pliability
  • Friday – MetCon
  • Saturday – Strength

Announcements

LAST CHANCE!!

Help us serve you better by filling out this survey!  

We value your input and strive to provide you with the best Mindset experience possible!

Dr. Allyson has a show coming up on September 30th at 7:30pm right here in Kalamazoo!!

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

MamaBear is BACK starting September 20th on Wednesday evenings at 7pm!

Dr. Ellen is returning to teach this 8-week course, along with a mystery guest instructor!

To learn more or register, CLICK HERE!

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!

Cassidi and Ellen got some great questions about PROTEIN last week!  

Read the Health Tip below for some fun protein facts!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk protein! This is one of the 3 Macronutrients that you eat and is a powerhouse for energy and recovery. Before we get into some fun facts, let’s get the basics:

Protein is made up of one or more chains of amino acids. There are two types of amino acids: essential amino acids and non-essential amino acids. Essential amino acids cannot be produced by our body, and they come from our diet. But non-essential amino acids can be produced by our body.

Proteins are vital for our body’s functions as they regulate DNA and RNA, transport molecules, support the immune system and muscle movement, coordinate body functions through hormones, and facilitate chemical reactions. They are essential for maintaining proper bodily function!

But did you know these facts?

  • The human body contains around 10,000 different types of proteins made from different combinations of 20 amino acids.
  • Approximately 18-20% of body weight is due to protein.
  • The lifespan of proteins is only two days or less.
  • Proteins help determine your body’s structure and is involved in cell division for growth, reproduction and healing.
  • Your hair is mostly made of proteins. They are continuously in the process of growing for 2-3 years after which they fall out and get replaced by new hair. Protein plays a key role during the growth phase. Hence, protein deficiency may cause more hair fall.
  • Quinoa, a grain-like crop, contains all nine essential amino acids making it a good source of complete protein.
  • Protein must be taken in your diet every day as it is continuously broken down and replaced. The human body cannot store protein like it stores carbohydrates and fats (this is an important fact that Cassidi and I discuss often with clients!)

If you want to know more, consider scheduling an appointment with Cassidi today!

Functional Medicine Corner

When focusing on improving the health of the gut, one of the first tools that people consider adding is a probiotic. And rightfully so – the trillions of microbes that live inside of our bellies contribute significantly to our overall health picture. Many of us are deficient in many of these hard-working bacteria and benefit from supplementation.

BUT, all probiotics are not created equally, and there are many aspects to consider as you try to find the right choice for you.  

Many traditional probiotic formulations contain lactobacillus and Bifidobacterium species – two of the hardest working bacterial colonies in our gut.  However, probiotic capsules need to deliver live bacteria into our gut. And it is not easy to keep these little bugs alive in a bottle for the months needed before they take the trip down your GI tract!

Therefore, it is often best to consider the following before purchasing:

 

  • Look for certification – Since the FDA doesn’t regulate supplementation at all, generally it is best to look for supplements that have a USP and/or NSF certification.  These are labs that independently test supplements after manufacturing to ensure they supply what is on the label. This includes the number of live bacteria in each capsule at the time of ingestion.

  • Verify the bugs are cared for – What do I mean? Often, to get a good probiotic to deliver live bacteria into your gut, you either need to find a refrigerated form OR one that is shelf stable and provides prebiotic fiber to keep the little guys alive while they are waiting to populate your gut.  

  • Dosage matters – We also want to consider HOW MANY bacteria are in each capsule. Strength of probiotics are frequently measured in colony forming units, or CFUs. Generally, to make a significant impact, we are looking for at least 10-15 billion CFUs per capsule. Many people can tolerate 50 billion or more. It is best to start with a smaller dose, and then work up if you don’t feel it is providing enough benefit. Too many good guys can sometimes lead to more gas, bloating and abdominal discomfort – more is not always better!

~ 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

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love 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?

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.

Mindset Member Newsletter for August 28th, 2023

Learning from Hard Times

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 of course nerdy lectures.

This Week’s Info

Mobility Focus: Hip External Rotation

Stability Goals: Triplanar Single Leg Stance

Skill Work: Triple Extension

Mindset: Learning from Hard Times

WOD Programming Schedule (through September 9th)

  • Monday – Pliability
  • Tuesday – MetCon
  • Wednesday – Strength
  • Thursday – Pliability
  • Friday – MetCon
  • Saturday – Strength

Announcements

It is Greg’s birthday and time to celebrate!

There is a gathering at Holy Taco on Monday, August 28th at 7pm (after the 6pm WOD).

Please come and bring anyone you would like! The more the merrier!

Help us serve you better by filling out this survey!  

We value your input and strive to provide you with the best Mindset experience possible!

Dr. Allyson has a show coming up  on September 30th at 7:30pm right here in Kalamazoo!!

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

MamaBear is BACK starting September 20th on Wednesday evenings at 7pm!

Dr. Ellen is returning to teach this 8-week course, along with a mystery guest instructor!

To learn more or register, CLICK HERE!

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!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk about nutritional safety!

The human body requires safety in order to thrive. When our bodies are in a stressed state, they don’t prioritize important things like growth, muscle development or even normal hormone production.

So how can we work to create safety with our nutrition? Let’s talk about three ways that we can do this:

  • Eating enough! This means calorically and nutritionally!

  • Consistent meals and a predictable routine! This gives your body security that resources are and will be available.

  • Enjoying your food and not always eating something because it’s the “right” option. Letting our bodies know that they will regularly have food available and will not be restricted creates a safe environment that allows our physiology to thrive. Nutrition for health should reduce our stress, not add to it.

If you need help, consider scheduling an appointment with Cassidi today!

Functional Medicine Corner

We are in the heart of the summer garden season! This time of year, farmers markets are full and your own personal garden may be exploding with fresh cucumbers, raspberries, tomatoes, zucchini, peppers and more! Today I wanted to share some recipe ideas to use these fruits and veggies.

Baked parmesan squash – This simple recipe is quick to prepare, involving just sliced zucchini or squash, heart-healthy olive oil, garlic and of course parmesan. The zucchini provides a good source of fiber as well!

Tomato Cucumber salad – There are so many ways to make this type of salad. Here is one with cilantro, for those who enjoy this fresh flavor. It could easily be further dressed up with feta crumbles and sunflower seeds for a little added protein.

Egg and veggie frittata – This is a fantastic way to batch cook and make a healthy breakfast one day that can be reheated and served for a few days during the school week. You can add a variety of different vegetables, changing the flavor each time you make it. And it delivers good protein as well!

Raspberry overnight oats – This is a great way to use fresh raspberries to flavor breakfast or a mid-day snack. And the oats and chia seeds provide so much beneficial fiber to keep your gut bacteria happy, and benefit cardiovascular health.

Warm zucchini salad – This recipe calls for grilled red peppers from a jar and marinated mushrooms. However, you can place your own fresh peppers on the grill and sauté fresh mushrooms in butter and garlic. This recipe also includes cherry tomatoes and basil, providing so many antioxidants and nutrients in just one dish.

Happy cooking, and good luck as we all head back to school schedules and routines!

~ 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 – August

Hey Mindset family! It is a new month and that means it is time to highlight another amazing Mindset gym member for the month.

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?

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.

Mindset Member Newsletter for August 21st, 2023

The Role of Resistance

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 of course amazing movie references.  

This Week’s Info

Mobility Focus: Hip Internal Rotation

Stability Goals: Single Leg Stance

Skill Work: Double Extension

Mindset: The Role of Resistance

WOD Programming Schedule (through September 9th)

  • Monday – Pliability
  • Tuesday – MetCon
  • Wednesday – Strength
  • Thursday – Pliability
  • Friday – MetCon
  • Saturday – Strength

Announcements

Dr. Allyson has a show coming up  on September 30th at 7:30pm right here in Kalamazoo!!  

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

MamaBear is BACK starting September 20th on Wednesday evenings at 7pm!

Dr. Ellen is returning to teach this 8-week course, along with a mystery guest instructor!

To learn more or register, CLICK HERE!

The Mindset SWAG Shoppe will return soon…

Here are a couple options we are considering to get you ready!

Email us your suggestions and feedback to LOVE@MindsetPT.com!

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!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

As we head back into our training cycles, we talked about breath and recovery the last 2 weeks.

Next up: NERVOUS SYSTEM REGULATION!

Regulating your nervous system when working out frequently is crucial to prevent burnout, optimize performance, and ensure overall well-being. Here are the top 5 tips for achieving this:

Have Intentional Recovery Days: Integrate rest and recovery days into your workout routine. These days allow your nervous system to recalibrate and prevent overstimulation. Choose low-intensity activities like walking, gentle yoga, or meditation to promote relaxation and recovery.

Mind-Body Techniques: Incorporate mindfulness practices such as deep breathing, meditation, and progressive muscle relaxation. These techniques can help activate the parasympathetic nervous system, which promotes relaxation and counteracts the stress response.

Variation and Periodization: We handle this part for you! Incorporate a mix of workout intensities and types to prevent chronic stress on your nervous system. Periodization, which involves planned variations in intensity and volume, can optimize your nervous system’s response to training.

Adequate Nutrition and Hydration: Proper nutrition supports your nervous system’s function. Ensure you’re consuming enough nutrients, including vitamins and minerals, to support recovery and overall health. Staying hydrated is also important, as dehydration can stress your nervous system. If you aren’t sure how to do this, schedule a 1:1 with Cassidi!

Quality Sleep: Sleep is a key factor in nervous system recovery. Aim for consistent, restful sleep by establishing a regular sleep schedule and creating a comfortable sleep environment. Prioritize sleep hygiene practices like avoiding screens before bedtime and maintaining a cool, dark room.

Remember, the goal is to find a balance between challenging workouts and providing your nervous system with the tools it needs to recover. If you notice symptoms of excessive fatigue, irritability, or disruptions in sleep, it’s a sign that your nervous system might be overtaxed. Listen to your body, make adjustments to your training program, and seek guidance from one of your coaches!!

Functional Medicine Corner

Mushrooms – these can provide some incredible flavor to a meal. But mushrooms have been used by many cultures for centuries, not only as a food source, but also because of their medicinal properties. There are many types of mushrooms that provide benefits, including turkey tail, reishi, lion’s mane, cordyceps and shitake.

What can mushrooms do for our health?

  • Improve immune system response – Mushrooms can improve our body’s resistance to bacterial, viral, and fungal infections by working on regulating immune response and optimizing its protective capacity.
  • Provide vitamins and minerals – Potent nutrients such as zinc, copper, iron, phosphorus, and potassium are found in relatively large quantities in many varieties of mushrooms.
  • Deliver beta-glucans, a powerhouse fiber – This soluble fiber has been shown to benefit the cardiovascular system as well as hormone health.
  • Support brain health – Studies reveal mushrooms seem to provide some protection from neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

So how can you include these in your diet? Mushrooms can easily be added to an egg scramble or omelet as well as a salad. They are a fantastic addition to stir fry dishes, soups, and stews. To get the significant benefit from the beta glucans in mushrooms, it is best to eat them cooked, rather than raw. Green Box has some great mushroom options to try and enjoy!

There are more products available with mushrooms on the market in recent years as well. Coffee replacements such as Four Sigmatic or MUD/WTR are just two options. These not only serve as a reasonably rich replacement for your standard cup of coffee in the morning, but can also provide a blend of mushrooms to add some health benefits. Depending on the mushrooms used, some can provide energy, while others can calm later in the day. So consider mushrooms as a tasty supplement for improving your health!

~ 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 – August

Hey Mindset family! It is a new month and that means it is time to highlight another amazing Mindset gym member for the month.

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?

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.