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Mindset Member Newsletter – May 16th, 2022

This Week’s Info

  • Theme: Staff Workouts!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Honoring our Leaders!!

WOD Programming Schedule

  • New Schedule
    • Staff Week starts MONDAY!
      • Come join us in celebrating your fearless leaders!  Every single member of our staff plays a vital role in the Mindset Method.  We couldn’t do this without them!
    • Member Week starts May 23rd
    • Assessment Week starts May 30th

Announcements

  • Concert in the Corners!
    • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners’ event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

What you do first thing in the morning sets your tone for the day. The first thing you see. The first thing that hits your nose. The first thing that hits your nervous system. I encourage you to evaluate your morning practice and view it from the lens of your 5 senses.

Hear. Taste. Touch. Smell. See.

Hearing: Maybe try THIS.

Taste: Try a full glass of water.

Touch: Consider touching your heart.

Smell: Try something relaxing such as lavender.

See: Consider using the mirror 🙂

Functional Medicine Corner

Omega 3 fatty acids, commonly known as fish oil, are foundational building blocks to so many of the cells in our body. Numerous studies show that regular ingestion of omega-3s can influence cardiovascular, pulmonary, immune and hormone health. I know there are many of us who will seek out ways to include foods such as salmon or scallops in our diet as frequently as we can. However, there are other ways to get these essential nutrients in our diet if your tastes are more toward the “turf” side.

First, let’s break down omega 3 oils further and look at the ways they support our bodies. Omega 3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

  • EPA and DHA especially are crucial building blocks for the structure of all our cell membranes. DHA is used in high amounts in the retina, brain and sperm.
  • EPA and DHA are components of hormones that regulate clotting, contraction and relaxation of arterial walls as well as inflammation.
  • DHA is important in brain and eye development and function, especially in infants.
  • DHA influences numerous aspects of brain function, including attention and problem solving.
  • ALA is a precursor to EPA and DHA and can be converted, primarily by our liver. But this process is limited, with conversion rates of less than 15%. Otherwise, ALA is stored or used for energy by the body.

In the coming weeks we will discuss in more detail how regular omega 3 ingestion can influence our health, as well as where we can get optimal sources for quality EPA, DHA and ALA.

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – May 9th, 2022

This Week’s Info

  • Theme: Decade Workouts!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Have Fun!

WOD Programming Schedule

  • New Schedule
    • Decade Week starts MONDAY!
    • Staff Week starts May 16th
    • Member Week starts May 23rd
    • Assessment Week starts May 30th

Announcements

  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

Want to nerd out with us? Check out this somewhat lengthy but incredible PODCAST from Dr. Andrew Huberman about exercise! Learn more about why we do what we do here at Mindset and the rationale behind the importance of breathing for nervous system regulation!

Functional Medicine Corner

Last week we discussed the importance of Vitamin D in bone and immune system health alone. But how do we ensure we get enough of this, especially during the months of December through February when the sun is a rare commodity in this beautiful northern state?

  1. Supplementation with Vitamin D during the winter is often helpful for those of us living in cold climates. We can get small amounts of Vitamin D in fortified foods such as dairy products, and in certain fish like trout, salmon and sardines. However, the amounts in these foods are often low, so relying on food sources alone is difficult.
    Cod liver oil is one form of supplementation that not only provides Vitamin D but also omega 3 fats such as DHA and EPA, Vitamin A and E. Otherwise, Vitamin D-3 is the best form of supplementation to find, as this tends to work more quickly to increase blood levels. And finding a supplement with Vitamin K2 in it as well helps to further increase absorption. In winter months, many of us would benefit from 2000 IU capsules daily.
  2. Sun!! The best way to get Vitamin D is through UV exposure. You do not need to bake in the sun for hours on end – just 5-30 minutes of direct sunlight on arms and legs alone, ideally daily, but even a couple of times a week can boost Vitamin D substantially. Sunlight through windows does not provide this benefit, and sunscreen also blocks Vitamin D synthesis. This is not to say that sunscreen isn’t still incredibly important! If you are spending the day outside, ideally try to get sun exposure for 20 minutes or so without sunscreen protection, and then promptly apply sunscreen for the rest of the day. So go outside and enjoy some sunshine this weekend and next week – mother nature is (hopefully) providing us with plenty of it! And Happy Mother’s Day!

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – May 2nd, 2022

This Week’s Info

  • Theme: The Boy, The Mole, The Fox, The Horse
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Connection

WOD Programming Schedule

  • New Schedule
    • Decade Week starts May 9th
    • Member Week starts May 16th
  • Current Schedule (April 11th – May 7th)
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability

Announcements

  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
  • Testimonial Request!
    • Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
    • Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
  • Schedule Changes
    • Our short survey will be open for one more week. Make sure your voice is heard! We want to hear from YOU!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

One of my top 10 books of all time is “The Boy, the Mole, the Fox and the Horse” by Charlie Mackesy. It tells the tale of these 4 friends through incredible messages and illustrations on every page. Do yourself a favor and check it out from the library or get yourself a copy. Then pass it on. Spread this simple yet powerful message of love far and wide.

Functional Medicine Corner

Vitamin D – for us Michiganders, this nutrient can be difficult to come by, especially in winter months. But ensuring we get adequate supply is important as Vitamin D impacts many different aspects of our health. Traditionally we think of this nutrient as a building block like other vitamins, but it actually works as a hormone in our bodies. This means it serves as a tool to help our body function optimally, rather than directly incorporating into our physical structure. Research on Vitamin D is ongoing, and there is still much to learn regarding the many ways Vitamin D acts in our body. Below are some clear ways that Vitamin D can help support optimal health.

1) Supports bone growth and health – Vitamin D is essential for calcium, phosphorus and magnesium absorption from our gut. This means it is important for children in order to help deliver minerals as bones are built, but also important for adults as we hope to avoid osteopenia or osteoporosis.

2) Assists in boosting immune function – Vitamin D works to decrease inflammation as well as enhance anti-inflammatory signals throughout the body. Also, there have been several observational studies over the last two years that show patients with low Vitamin D (below 20) have an increased incidence of more serious COVID infection.

3) Plays a role in secretion of other hormones such as insulin and possibly serotonin – Vitamin D is involved not only in secretion of insulin from the pancreas, but also in reduction of insulin resistance in other tissues in the body. We also know that seasonal affective disorder is tied to lack of sun exposure, and research suggests Vitamin D may play a role in serotonin availability as well.

Next week we will discuss how we can try to optimize Vitamin D intake and absorption, even in dark winter months!

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Staff Newsletter – April 25th, 2022

This Week’s Info

  • Theme: Slowing Down
  • Mobility Focus: Shoulder / TS
  • Stability Goals: Shoulder 90-180 deg
  • Skill work: Negative Breath / Prolonged Exhale

WOD Programming Schedule

  • New Schedule
    • Decade Week starts May 9th
    • Member Week starts May 16th
  • Current Schedule (April 11th – May 7th)
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability

Announcements

  • Noah’s Return!
    • Last summer’s intern, Noah Janssen will be joining us again starting in May on Mondays and Tuesdays!
  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts!
  • Testimonial Request!
    • Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
    • Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
  • Schedule Changes
    • Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
    • The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
    • We will be closed for Memorial Day.
    • We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
  • Summer Courses
    • MamaBear 
      • Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
    • Better Runner
      • Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
    • Athena
      • Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
      • Click HERE to register your female athlete today!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

Let’s talk about positions. You’ve probably heard Dr. Ellen say, “Position = Power. If you don’t have a good position, you can’t generate proper power.”

So having good positions requires appropriate mobility and stability. But if you only work on your mobility while at the gym, this process takes a really long time to achieve. If you can work mobility into your day while at work or while watching TV at home, or while reading a book, you are now really optimizing your time and body!

The area that tends to be a sticking point, literally and figuratively, for most of you is your hips! Check out THIS cool quick video about strategies and the benefits of changing hip shapes throughout your day. I bet some of these positions will be familiar…

Functional Medicine Corner

Last week we discussed many of the roles MAGNESIUM plays in maintaining optimal daily function. For those with significant GI disorders or Type 2 Diabetes especially, there is a greater likelihood for magnesium deficiency over time. In addition, research shows that obtaining adequate magnesium through diet and/or supplementation can positively affect both the cardiovascular system and bone health, decreasing the incidence of hypertension as well as osteoporosis. So how can we get this nutrient in our diet?

1)    Seeds and nuts, such as pumpkin and chia seeds as well as almonds, cashews, peanuts – They have some of the highest concentrations of magnesium per serving. And these are so easy to add to meals, such as pumpkin seeds or nuts in salad and overnight oats with chia. Or they make fantastic snacks that provide some sustained energy!

2)    Spinach – This is also easy to add to smoothies, salads or even mixed in an egg scramble.

3)    Black beans and soy or edamame – Even soy milk provides higher levels of magnesium, and tofu can be added to stir-fried meals quite easily, even if you don’t omit meat. Black beans are an amazing addition to chili, Mexican dishes or buddha bowls.

4)    Supplementation – Ideally we get this nutrient in our diet, but at times there is reason to increase supplementation further. There are a myriad of options available, and each form of magnesium supports the body a little differently:

Mag citrate is often best used to help keep bowel movements more regular.

Mag taurate tends to benefit the cardiovascular system.

Mag malate can often help improve energy.

Mag glycinate and threonate can help address nerve or brain concerns.

One supplement to avoid – mag oxide. It is poorly absorbed and therefore often not worth the money spent.

For more detailed information on this vital nutrient, you can visit NIH.govhttps://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/

~ 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 – April

Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!

Check her out rocking the Wonder Woman workout!

We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Staff Newsletter – April 18th, 2022

This Week’s Info

  • Theme: Implicit Bias
  • Mobility Focus: Shoulder OH
  • Stability Goals: Shoulder 90-180 deg
  • Skill work: Negatives / Eccentric Phase

WOD Programming Schedule

  • New Schedule April 11th – May 7th
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability

Announcements

  • Testimonial Request!
    • Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
    • Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
  • Schedule Changes
    • Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
    • The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
    • We will be closed for Memorial Day.
    • We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
  • Summer Courses
    • MamaBear 
      • Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
    • Better Runner
      • Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
    • Athena
      • Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
      • Click HERE to register your female athlete today!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • We now offer nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

Implicit bias is our topic for these 2 weeks for your health tip. Last week we discussed what it is and now–what do we do about it?

  1. Acknowledge YOU have biases. Lots of them. Lots and lots of them! They are created in your brain from all the things in your life that you have seen, heard, learned and experienced.
  2. Acknowledge that having biases doesn’t make you a bad person. But we believe in self improvement, so let’s get better!
  3. Practice pause. Before acting in a situation, pause for 10 seconds before writing that email or making that phone call and ask yourself, why do you want to say or do what it is you were planning on? What went into that decision?
  4. Ask questions of yourself. Why do you think the way you do?
  5. Active listening to others. Humans are so cool and we are all a product of our environment to some extent. Our perception of reality is from a place of complete individuality. So see if you can learn or experience someone else’s reality from time to time.
  6. Surround yourself with information, podcasts, or people from other schools of thought. Expose yourself to things you normally don’t!
  7. Develop a mindset of always being a beginner. It is ok to always be learning and growing. None of us have ever done the perfect deadlift but that doesn’t stop us from trying.

Functional Medicine Corner

In the next few weeks, we will place a spotlight on a few essential nutrients that are crucially important in optimizing so many aspects of body function, one at a time.  Today we will begin with MAGNESIUM, as it is essential to over 300 biochemical reactions that our body engages in daily.

Magnesium is an important mineral that is involved in protein synthesis. In addition, it plays a significant role in muscle and nerve function, partly due to its involvement in shuttling sodium and potassium across cell membranes. This sodium/potassium shuttle that magnesium helps govern also plays an important role in heart rhythmGlucose and blood pressure regulation are also improved with adequate magnesium levels. AND, magnesium is an essential structural component of bone, making this an important consideration when addressing osteoporosis.

Data analysis from NHANES, or the National Health and Nutrition Examination Survey from 2013-2016 found that 48% of Americans ingest less magnesium from their diet than is recommended. Next week we will discuss dietary sources as well as consideration for supplementation.

~ 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 – April

Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!

Check her out rocking the Wonder Woman workout!

We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family