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Mindset Member Newsletter – November 28, 2022

The Week of
Mental Health Value

This Week’s Info

  • Mobility Focus: Shoulder / Neck
  • Stability Goals: Hollow Hold
  • Skill Work: Plank / Handstand
  • Mindset: Mental Health Value

WOD Programming Schedule (thru December 10th)

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


SWAG SHOP
CLOSES MONDAY! 


 

CHECK OUT THIS VIDEO ANNOUNCEMENT FROM DR. ELLEN!


Announcements

DECEMBER EVENTS

  • Mock Elections
    • Ballots will be available ALL MONTH opening December 1st!
  • Ugly Sweater WOD
    • Dec 3rd 7:30/8:30am
  • White Elephant Drop Off
  • Assessment Week
    • Dec 12-17th
  • Member Week
  • Christmas Eve Specialty Workout!
    • Coach Cassidi is leading the charge for this specialty workout at 8am.
    • Tickets will be $20 and ALL PROCEEDS go to a special Kalamazoo charity.
    • So plan on coming to prioritize your health while benefiting our community!
    • Details coming soon! Sign up will open next week!
  • Best of 2022

JANUARY EVENTS – Party Time!

  • We are planning a night of fun and celebrations!
  • There will be food and fun, dancing and celebration so stay tuned for more details to come!
  • Make sure to fill out our SURVEY HERE to give your input!
  • We will be announcing Mock Election results from December at this party!
  • STAY TUNED!

Health Tip

You all know that I kinda have a thing for the power of breath work. I don’t hide this obsession well. And I am ok with that.

With regards to mental health, breath work can be a powerful tool to have in the moment of an intense stress response. But it also has the capacity to rewire your nervous system when practiced consistently.

Check out the new series on Disney+ called Limitless. In the first episode, the host Chris Hemsworth explores what exactly happens during his stress response and how to improve it. I think you will enjoy the explanations, graphics and education!


Functional Medicine Corner

As Thanksgiving weekend comes to a close, let’s discuss the power of gratitude. Not just during this special holiday, but every day. Research has shown us that being grateful conveys some incredible health benefits.

When we feel the positive emotion associated with gratitude, dopamine increases, one of the feel-good hormones that can then decrease stress, anxiety and depression. Thankfulness can also decrease cortisol, which as we’ve discussed previously, can impact our physical health in so many ways, including decreasing blood pressure and lowering risk of cardiovascular disease. Focusing on gratitude before bed can sometimes help decrease insomnia and bring on more restful sleep as well.

There are so many ways we can find gratitude daily. Throughout this holiday season, I encourage you to make it a goal to find a time to be thankful daily. This can be a quiet, private moment, or you can find a way to share your gratitude with others. Regardless, gratitude is contagious and can provide joy for yourself and those around you this holiday season!

~ 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 – Jenny Wheeler

It’s a new month and that means it is time to highlight a new Mindset Member!

This month we are spotlighting the strong and spunky Jenny Wheeler!

😎🙌

Jenny’s sense of humor and light-heartedness can lift a whole room up. She has a playful, fun attitude and she has been able to maintain that all while expecting! We admire her strength, positivity and fun-nature in all of our classes!

😍❤

We are so honored and happy to have you in our Mindset family Jenny–we wish you nothing but the best in the weeks ahead! We are here for ya!

🥳🤩💫

Help us shower Jenny with LOVE all month long.

🥳

Mindset Member Newsletter – November 21, 2022

The Week of
Self Value

This Week’s Info

  • Mobility Focus: Overhead / Pelvic Floor
  • Stability Goals: 4pt Front Line
  • Skill Work:  Pull Up 1
  • Mindset: Self Value

WOD Programming Schedule (thru December 10th)

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

Announcements

The Mindset SWAG SHOP is
OFFICIALLY OPEN UNTIL Nov 28th!

  • Be sure to order yourself something nice and get your family and friends some gear too!
  • We have samples of the materials and sizes for you to try on in the lobby along with plenty of information.
  • Orders can be shipped to you or you can pick them up in the office.
  • Orders will be filled by Dec 13th — great timing for holiday gifts!
  • Also, look closely at the tie dye shirt design to see a special promotion we are running!

___________________________

End of the Year Happenings

  • January – Party Time!
    • We are planning a night of fun and celebrations! There will be food and fun, dancing and celebration so stay tuned for more details to come!
    • Make sure to fill out our SURVEY HERE to give your input!
    • We will be announcing Mock Election results from December at this party!

Health Tip

We have so many amazing things happening to finish the end of 2022! However, I want to acknowledge that the holidays are not always unicorns, cupcakes, sunshine and rainbows for everyone. This can be a time of grief and sadness. So here is a gentle reminder to:

1) Be kind.
2) Listen more than you speak.
3) Seek out professional services such as counseling.

And know our gym is a safe place. We look forward to meeting you where you are and bringing smiles to your faces.

We love you more than you know. 


Functional Medicine Corner

This is our fourth highlight of our HEALTHY LIVING LOCALLY series this month!

We saved the best for last!

Carrie Palmer has been gracing us with her wisdom, incredible knowledge and genuine kindness for many years! From speaking to our MamaBears about nutrition, discussing macros with our Athenas, offering weekly newsletter tips, and priceless 1:1 sessions, she is changing lives through health! The ripple effect of her efforts is incredible! If you haven’t met her yet…

WHAT ARE YOU WAITING FOR?!

We don’t always think of WHITE, TAN or BROWN foods as part of the rainbow, but there are several plants here that pack a powerful phytonutrient punch. Many in this color group include a variety of grains, legumes, nuts, and seeds. These not only provide important biochemicals, but also protein, fiber, and natural fats.

And although they don’t add much vibrant color to our plate, they can still add some incredible health benefits! And don’t forget – this group includes coffee beans which can provide antioxidant support.

Mushrooms

  • There are so many varieties available, and many of these provide some good fiber as well as immune system support especially.
  • Mushrooms have historically been used medicinally. Lately we can find more and more products including cordyceps or lion’s mane on our store shelves, as these can provide both cognitive and immune benefits.

Garlic

  • Allicin in garlic specifically provides a variety of benefits to overall health, including helping to reduce blood pressure.
  • It can also work as an anti-bacterial and anti-viral. Benefits are maximized if this is chopped or crushed and left to sit for 5-10 minutes before cooking or using.
  • This can easily be added to meat and veggie dishes as well as salsa or hummus to add flavor while providing prebiotics to support your gut bugs!

Flax, sesame, and sunflower seeds

  • These contain lignans, which serve as a phytoestrogen, or plant-based compound that works a little like estrogen in the body.
  • They also serve as powerful antioxidants, helping to repair damaged cells, and studies show that lignans help to activate specific liver enzymes to deactivate toxins in the body.
  • Flax can be added to smoothies or oatmeal easily, and seeds can be added to trail mix or even stir fry to add a nutty crunch.

Even adding brown spices like cinnamon or cloves to cooking or baking or cocoa to your smoothies can benefit your health. Bring on the pumpkin spice this week, and Happy Thanksgiving!

~ 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 – Carmen Johnson

Hey, hey Mindset fam–it is a new month and we have a new fiery member to spotlight this month! Raise your hands for Carmen Johnson this month–woot woot!

😎✨

Carmen is a resistance band snapping, weight lifting powerhouse and we love her for her snappy personality. She has grown in her time with us and we love watching her PR and approaching goals with a positive attitude.

💪🙌

Help us love on her this month!

🥳🥰

Mindset Member Newsletter – November 14, 2022

The Week of
Self-Worth

This Week’s Info

  • Mobility Focus: Scapula / Thoracic Spine
  • Stability Goals: Scapular Depression / Retraction
  • Skill Work: Plank
  • Mindset: Self Worth

WOD Programming Schedule (thru December 10th)

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

Announcements

The Mindset SWAG SHOP is OFFICIALLY OPEN!

  • Click HERE to check out all the *NEW* Mindset clothing designs!
  • Be sure to order yourself something nice and get your family and friends some gear too!
  • We have samples of the materials and sizes for you to try on in the lobby along with plenty of information.
  • Orders can be shipped to you or you can pick them up in the office.
  • Orders will be filled within 14 days after the store closes — great timing for holiday gifts!
  • Also, look closely at the tie dye shirt design to see a special promotion we are running!
  • The shop OPENS TODAY thru Monday, November 28th!
HURRY UP! Order today and don’t miss out!!!

___________________________

End of the Year Happenings

  • November – Healthy Living Locally
    • See our third Spotlight below!
  • December – Celebrating YOU!
    • Be on the lookout for our mock elections!
  • January – Party Time!
    • We are planning a night of fun and celebrations! There will be food and fun so stay tuned for more details to come!

___________________________

Week three of “Live Healthy & Support Local!” is all about our neighbor, Innovative Eye and Dr. Alexandra Copeland! 

Dr. Alexandra Copeland is the optometrist and owner of Innovative Eye Care in Kalamazoo, MI. The mission at Innovative Eye Care is to provide personal eye care and unique eye wear to patients of all ages in a warm and welcoming environment. Dr. Copeland loves working in private practice because it allows her to get to know her patients and meet all their eye care needs. 

In line with Mindset’s philosophy, Dr. Copeland strongly believes in the importance of preventive care. A comprehensive eye exam should be part of everyone’s annual health plan. An annual exam offers a snapshot of overall health as your eyes are the only place in the body your blood vessels can be seen in their natural state. Focusing on preventive care, Dr. Copeland also has a passion for dry eye disease and myopia control.  

Dry eye affects over 40 million Americans. There are a variety of symptoms that may or may not include dryness, burning, and/or gritty feeling eyes and fluctuating vision. In its early stages dry eye seems like a small nuisance, but it is a progressive condition. In its more severe stages, dry eye can interfere with all aspects of a person’s day. Dry eye management options have changed drastically in the last several years. Innovative Eye Care has invested in this technology. We use meibography to image and assess the health of patient’s tear glands and offer TearCare in-office therapy, a drug-free, drop-free way to rehabilitate and preserve the health of these glands.

Myopia, also known as nearsightedness, is on the rise in children. It is predicted by 2050 that nearly 50% of the US population will be myopic. These changes are largely due to the environment: less outdoor time and more screen time for kids. Aside from poor vision, higher levels of myopia greatly increase the chance of sight-threatening conditions like a retinal detachment later in life. Traditionally, a child has been given contacts or glasses to clear the vision. Now, we have three options that not only clear the child’s vision, but also have been proven to slow the progression of myopia by about 50%. These options include low-dose atropine drops, MiSight soft daily lenses, and orthokeratology lenses (orthoK). OrthoK lenses are especially unique because they are worn while the child sleeps and then removed in the morning. Once the lenses are removed the child can see clearly all day without correction. 

Check out Innovative Eye on the web for more information about these two topics. Innovative Eye will also be celebrating its 5-year anniversary this December with special promotions throughout the month.  

To read Dr. Alex’s Bio, click here!


Health Tip

Self-worth…
Self-esteem…
Self-compassion…
Self-acceptance…
Self-respect…
Self-confidence…
Self-love…
Self-care…
It can all be so confusing to define, confusing to measure and confusing to create a plan to improve. So we found a great post that gives you information that is easy to digest, user friendly and includes practical applications for you as an individual and within your relationships.
Enjoy–you are worth it!

Functional Medicine Corner

Of all the phytonutrient colors available to us, BLUE/PURPLE/BLACK foods are the ones that are least frequently eaten. It’s such a shame too — there are so many reasons to focus on including these beautiful colors!

Not only do these foods help to protect our brain and memory especially as we age, but many of them are also sweet and easy to incorporate into meals, snacks, and even desserts! Below are the powerhouse nutrients we can get with these foods:

Resveratrol

  • This nutrient supports healthy aging by decreasing inflammation as well as helping to maintain good blood sugar control.
  • It also has cardioprotective benefits.
  • Grapes (the nutrient is in the skin) as well as red wine provide the highest levels of resveratrol, but it can also be found in blueberries, peanuts, and dark chocolate. Seriously, wine, nuts, and dark chocolate can help us age gracefully! In moderation, of course.  😉

Pterostilbene

  • Blueberries and grapes also contain this compound that has been shown to decrease cholesterol and triglycerides as well as help to support cognition.

Getting purple varieties of different vegetables brings further nutrient diversity – instead of kale, get purple kale! Purple cauliflower, purple carrots, and even purple potatoes and rice provide more than just visual diversity to your plate.

Have berries in oatmeal, pancakes, or granola in the morning, or in smoothies. Frozen berries provide just as many of these powerful compounds as fresh, so enjoy them through these winter months. Or consider berry cobbler, eggplant parmesan, or snack on purple pepper slices or raisins.

~ 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 – Carmen Johnson

Hey, hey Mindset fam–it is a new month and we have a new fiery member to spotlight this month! Raise your hands for Carmen Johnson this month–woot woot!

😎✨

Carmen is a resistance band snapping, weight lifting powerhouse and we love her for her snappy personality. She has grown in her time with us and we love watching her PR and approaching goals with a positive attitude.

💪🙌

Help us love on her this month!

🥳🥰

Mindset Member Newsletter – November 7, 2022

The Week of
Sustainability

This Week’s Info

  • Mobility Focus: Hip ER
  • Stability Goals: Clam Series
  • Skill Work: Snatch
  • Mindset: Sustainability

WOD Programming Schedule (thru October 15th)

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

Announcements

Did you know about the SOCIAL tab in your Members App?

This is a place where you can comment about the workouts, give shoutouts to friends you see working hard, get to know other athletes and spread some serious love!

Look for new posts from us each week!

___________________________

End of the Year Happenings

  • November – Healthy Living Locally
    • See our second Spotlight below!
  • December – Celebrating YOU!
    • Be on the lookout for our mock elections!
  • January – Party Time!
    • We are planning a night of fun and celebrations! There will be food and fun so stay tuned for more details to come!

___________________________

Week two of “Live Healthy & Support Local!” is all about Sorelle Creative Group!

Sorelle means ‘sisters’ in Italian. This is an apt name for Sorelle Creative Group (SCG), run by two sisters in southwest Michigan. A few years back, Jill and Liz took over the operation of their parents’ business, Print for Professionals, renaming it to something that honored their family’s Italian heritage. As a proud second generation, family-owned-and-operated business, the sisters strive to give exceptional, personal service to each client while finding the right mix of products to help each company or organization promote their brand.

Offering a diverse variety of services including printed business materials, promotional/swag products, and creative asset and brand development, their attention to quality and the passion for helping other businesses (especially female-owned) meet their goals is unparalleled. Jill and Liz are excited to be a fundamental part of their clients’ businesses and they endeavor to promote the successes of all businesses they partner with.

Recently the sisters opened a new division of their company, The Printed Event, to help brand social gatherings. Focusing on weddings, corporate events, showers and parties, The Printed Event helps couples and planners get the printed stationery and personalized gifts they need to craft a memorable experience for their guests. Wedding season is just around the corner, and they look forward to a very busy season in 2023!

Get to know Jill and Liz a little more! 

Also, check out some of their great designs–from business cards to classy event invites, swag and more! The Printed Event and Sorelle will not disappoint!

P.S. and if you didn’t already know, Jill is just one of the amazing members right in our very own Mindset community–we love you Jill! She also makes us look WAY good when it comes to SWAG!


Health Tip

Once you have decided to make a behavioral change that supports the goals you have identified, finding ways to make this change be sustainable will dramatically increase your chances of success. 

HERE is Tim Ferriss talking about these three strategies for creating lasting changes in your life:

  1. Do not to expect yourself to follow the new habit at all times
  2. Do not abandon your habit with failures
  3. One new habit at a time

Functional Medicine Corner

GREEN foods – these guys tend to be representatives for all things veggie! There are so many options, even outside of the verdant summer season. Green plants pack a powerful punch with some amazing anti-inflammatory benefits, and they can help to balance hormones. How can we include them more as the winter season approaches? We will discuss just a few options:

Cruciferous vegetables

  • Plants such as broccoli, Brussels sprouts and kale contain powerful phytonutrients called glucosinolates.
  • These nutrients help us detoxify not only chemicals and other elements we are exposed to daily, but also hormones to maintain balance.
  • They also pack an enormous array of vitamins, minerals, and fiber.
  • There are so many options to include these in our diets, including roasting them, adding them to a stir-fry, or steaming.
  • Kale chips can even serve as a super snack!

Avocado, olives/oil, lettuce

  • These greens provide phytosterols, which help to reduce LDL (bad) cholesterol in our body.
  • This means including them in our diet regularly has some incredible cardioprotective affects!
  • So go ahead and add a few lettuce leaves and some sliced avocado or guac to your burger to gain these incredible benefits, and/or make sure you include a colorful side salad with your meal.

Green tea

  • Catechins – these are some of the nutrients that give this mildly bitter drink it’s superpower.
  • Adding just one cup of green tea daily has been shown to cut the risk of breast cancer in half!
  • There are so many flavor combinations available, or you can add your own ginger, lemon or honey to add more yum.

You can always toss spinach or left-over asparagus into your egg scramble, add leafy greens to a smoothie or even add fresh green herbs to meat dishes. Your body will thank you for including these nutrient powerhouses!

~ 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 – Carmen Johnson

Hey, hey Mindset fam–it is a new month and we have a new fiery member to spotlight this month! Raise your hands for Carmen Johnson this month–woot woot!

😎✨

Carmen is a resistance band snapping, weight lifting powerhouse and we love her for her snappy personality. She has grown in her time with us and we love watching her PR and approaching goals with a positive attitude.

💪🙌

Help us love on her this month!

🥳🥰

Mindset Member Newsletter – October 31, 2022

The Week of
Reassessing Self

This Week’s Info

  • Mobility Focus: Hip Extension
  • Stability Goals: Scapular / Thoracic
  • Skill Work: Clean and Press
  • Mindset: Reassessing Yourself

WOD Programming Schedule (thru October 15th)

  • Monday / Thursday: Strength
  • Tuesday / Friday: MetCon
  • Wednesday / Saturday: Pliability

Announcements

Did you know about the SOCIAL tab in your Members App?

This is a place where you can comment about the workouts, give shoutouts to friends you see working hard, get to know other athletes and spread some serious love!

Look for new posts from us each week!

___________________________

End of the Year Happenings

  • November – Healthy Living Locally
    • See our first Spotlight below!
  • December – Celebrating YOU!
    • Be on the lookout for our mock elections!
  • January – Party Time!
    • We are planning a night of fun and celebrations! There will be food and fun so stay tuned for more details to come!

___________________________

We have a NEW face here at Mindset!!

  • We have A BIG ANNOUNCEMENT! 🥳🤩 We have another set of magical hands and genius joining our team–Nicole Arnott! ✨
  • We are beyond pumped to have her expertise on our team for all of our community massage needs.
  • With over 15 years of experience in Swedish and deep tissue massage, we are sure lucky to have her with us!
  • Be sure to buzz over to our website to read all about Nicole and book your first massage!!

___________________________

For week one of “Live Healthy & Support Local!”, our spotlight is on 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 weddings and event experience. (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 “Farmer’s 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, and you can do a one-time order as long as you have an order of at least $35. This time of year, harvesting is slowing down but with that in mind Green Box has an exciting Harvest Menu that they are debuting.

Check out the online marketplace to order products and food for a special Thanksgiving delivery on 11/22. The online store will have a special selection of prepared foods, meat, meal kits, and produce between 11/14-11/18. Learn how to make a fancy galette with one of their meal kits that includes local produce, their homemade all butter pie dough, and a recipe to make your own Caramel Apple Galette or Butternut Squash Galette!

Green Box Market will also be open for a special Winter Solstice delivery on 12/21–the online store will have a selection of local artisan items, prepared foods, meat and produce between 11/28-12/15. Spoiler alert: Pasture-Raised Beef Brisket!

Here is a great video to learn more about Of the Land and Green Box!


Health Tip

Reassessing your life, your choices, your goals, your values… Phew! This can be a little overwhelming!

Many times we set goals but then forget about them or get distracted with life. The set ’em and forget ’em approach won’t get you where you want to be.

Check out this article to help you get back on track with your assessment strategies!

Functional Medicine Corner

We continue down our rainbow journey on this rivals football weekend with one of my favorite colors!

Lemon, pineapple, banana – these YELLOW foods provide some powerhouse nutrients that protect against cancer and are anti-inflammatory. Even starchy foods such as yellow potato and corn provide some benefits including nutrients that support the eyes, skin and brain.

The quality of these products as well as the way they are prepared can help to maximize their health benefits. Below are some meal and snack ideas as well as how they work for us:

Pineapple

  • This contains significant amounts of bromelain which helps to aid in digestion of food.
  • It also contains a powerful anti-inflammatory punch.
  • Add it to smoothies, fruit salads, shish-kabobs, or even pizza! It also serves as a fantastic dessert on its own.

Ginger

  • This spice grows in the form of a root that can be found in the produce department.
  • It can be sliced, chopped, or grated to maximize its significant anti-inflammatory benefits.
  • This can be added to stir-fry or made into a tea with lemon to aid in digestion as well.
  • Or use powdered ginger to make a spice bread or cookie!

Corn or summer squash

  • These foods are high in lutein, which is concentrated in our retina, contributing to healthy vision.
  • This nutrient is best utilized when digested with healthy fats, so enjoying corn on the cob with butter helps us glean the most benefit.
  • Or consider sautéing summer squash in avocado oil and spices.

Apples and bananas

  • Add a nut butter as a dip or spread, and this provides a complete, energy-boosting snack with fiber, complex carbohydrates, and protein!

Don’t worry Sparty fans – green is next week!  😉

~ 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 – Carmen Johnson

Hey, hey Mindset fam–it is a new month and we have a new fiery member to spotlight this month! Raise your hands for Carmen Johnson this month–woot woot!

😎✨

Carmen is a resistance band snapping, weight lifting powerhouse and we love her for her snappy personality. She has grown in her time with us and we love watching her PR and approaching goals with a positive attitude.

💪🙌

Help us love on her this month!

🥳🥰