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Mindset Member Newsletter – October 12th, 2020

Courage is resistance to fear, mastery of fear – not absence of fear.”
– Mark Twain
  • Theme: “The Week of Courage”
  • Mobility Focus: Global
  • Stability Goals: Connection Breath / Core
  • Skill work: Plank 1

Health Tip

It takes courage to choose your physical health.
It takes courage to choose your mental health.

It takes courage to choose your spiritual health.
Why not set yourself up for success by taking note of what things affect your physical, mental and spiritual health? In our next Health Tip Series, we will focus on one item per week!
 
Number 1:
Who are you surrounding yourself with?
Consider this: 
– You are the average of the 5 people you surround yourself with most.
– Are these people increasing or reducing your personal average?
– Do these people make your journey easier or harder?

Upcoming Events

  • NOW: We have over 170 people participating in the 90-Mile Commitment Challenge!  Let’s keep people going! Wahoo!
  • Previous Newsletters can be found HERE for any future reference.  Please feel free to share links with your friends/family as needed!
  • October 20: Masters Memberships
    • This is a membership for people 65 and older who are looking to maintain strength, balance, memory, mobility and function in a safe, clean facility.
    • These members may have conditions such as Parkinson’s, MS, arthritis, joint replacements, etc.
    • Membership includes doctorate-level programming and coaching twice a week along with functional performance testing every 8 weeks.
    • More info here!

WOD Programming Phase Schedule (thru Oct 31)

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

COVID Policy Review

  • You can find our complete COVID-19 Protocol HERE
  • With the recent changes to the Governor’s Executive Orders, we are seeking clarification on any changes we need to make.  For now, we will maintain our previous protocol.
  • Please contact Dr. Ellen at Ellen@MindsetPT.com with any additional questions.

Booking Reminder

  • Reserve your spot EARLY for the classes you desire!
  • Feel free to book weeks in advance to keep yourself accountable and ensure the times you prefer!
  • Please use the waitlist feature so if a spot opens, you will be notified!  Also, this helps our staff determine where we need to add classes for greater availability!
  • Use our MindsetPT app or our website calendar for easy scheduling!

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – October 5th, 2020

This Week’s Info

“Resilience is how you recharge, not how you endure.”
  • Theme: “The Week of Resilience”
  • Mobility Focus: Overhead and wrist
  • Stability Goals: Scapular
  • Skill work: Balance

Health Tip

Do you journal?  If so, daily? Weekly? Monthly? Journaling is an amazing way to see how far you have come and notice any behavioral patterns that arise.  Maybe even how you chose to react during difficult times. For anyone doing our 90-day Mile Commitment, we highly recommend documenting your journey.  Taking this time to reflect breeds deeper thinking and use of your sage brain which is where you develop new ideas and situational awareness. Give it a try for 2 weeks and see what results you find on your own!

Upcoming Events

  • NOW: We have over 150 people participating in the 90-Mile Commitment Challenge!  Let’s keep people going! Wahoo!
  • SOON: Per request, we will be placing previous newsletters on our website for your reference.  We have recommended books, podcasts, and additional educational resources that you will be able to search when the thought arises!
  • October 20: Masters Memberships
    • This will be a membership for people 65 and older who are looking to maintain strength, balance, memory, mobility and function in a safe, clean facility.
    • These members may have conditions such as Parkinson’s, MS, arthritis, joint replacements, etc.
    • Membership includes doctorate-level programming and coaching twice a week along with functional performance testing every 8 weeks.
    • More info here!

WOD Programming Phase Schedule (4 weeks)

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

COVID Policy Review

  • You can find our complete COVID-19 Protocol HERE
  • With the recent changes to the Governor’s Executive Orders, we are seeking clarification on any changes we need to make.  For now, we will maintain our previous protocol.
  • Please contact Dr. Ellen at Ellen@MindsetPT.com with any additional questions.

Booking Reminder

  • Reserve your spot EARLY for the classes you desire!
  • Feel free to book weeks in advance to keep yourself accountable and ensure the times you prefer!
  • Please use the waitlist feature so if a spot opens, you will be notified!  Also, this helps our staff determine where we need to add classes for greater availability!
  • Use our MindsetPT app or our website calendar for easy scheduling!

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – September 28th, 2020 – CHALLENGE INSIDE

This Week’s Info

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”– Darren Hardy
  • Theme: “The Week of Accomplishment”
  • Mobility Focus: Global
  • Stability Goals: Turkish Get Up
  • Skill work: Turkish Get Up

Health Tip

This week we are talking about a book called “The Compound Effect” by Darren Hardy. This book talks about the power of small consistent actions.  One of the best quotes is: “Small, seemingly insignificant steps completed consistently over time will create radical differences.”

To exemplify the point this book is trying to make, we are starting a 90-DAY MILE COMMITMENT!  For the last 90 days of 2020, join us in walking or jogging a mile every single day. Walking a mile takes 20 minutes or less! Jogging a mile is likely 12 minutes or less!

You will be amazed what you feel like after committing to yourself for 90 days.

You are welcome to use our space or treadmill or even the trails around our office. Get your workout crew to do it together!

There will be small calendars printed for you to check off your progress along the way. Place them on the back of your phone or on your bathroom mirror – someplace you will see EVERY SINGLE DAY.

EVERYONE that completes the challenge will get a prize! However, do this for yourself because YOU ARE WORTH IT.

To make it official, register HERE!

START DAY: SATURDAY OCTOBER 3rd!

Upcoming Events

  • *NEW* YOGA CLASS
    • Starting October 3rd, we will be welcoming Gena Heminover to our staff to provide yoga classes every other Saturday at 8am!  She brings 10 years of yoga instruction, along with a passion for health through body connection. This will be intended for all levels, even if you are new to yoga! Check your app soon to reserve your spot!

WOD Programming Phase Schedule (thru Oct 3)

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

COVID Policy Review

  • You can find our complete COVID-19 Protocol HERE
  • Please contact Dr. Ellen at Ellen@MindsetPT.com with any additional questions.

Booking Reminder

  • Reserve your spot EARLY for the classes you desire!
  • Feel free to book weeks in advance to keep yourself accountable and ensure the times you prefer!
  • Please use the waitlist feature so if a spot opens, you will be notified!  Also, this helps our staff determine where we need to add classes for greater availability!
  • Use our MindsetPT app or our website calendar for easy scheduling!

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – September 21st, 2020

“It’s not the load that breaks you down. It’s the way you carry it.”
– Lou Holtz

This Week’s Info

  • Theme: “The Week of Stress Tolerance”
  • Mobility Focus: Global
  • Stability Goals: Turkish Get Up
  • Skill work: Turkish Get Up

Upcoming Events

  • *NEW* YOGA CLASSES
    • Starting October 3rd, we will be welcoming Gena Heminover to our staff to provide yoga classes every other Saturday at 8am!  She brings 10 years of yoga instruction, along with a passion for health through body connection. This will be intended for all levels, even if you are new to yoga! Check your app soon to reserve your spot!
  • *MamaBear Course BEGINS Sept 29th – Registration OPEN*
    • This is an 8-week course for mamas anywhere on the motherhood spectrum who are wanting to work on strength, mobility, and stability with considerations specific to a mama’s pelvic floor and core. We connect and create a space where you are safe, seen and heard for ALL THINGS MAMA.
    • Tuesdays @ 7-8:30pm
    • $50 for gym members and $125 for non-members.

Health Tip 

This week’s mindfulness theme is Stress Tolerance.  The definition of stress tolerance is the capacity to endure pressure or uncertainty without becoming negative (e.g. hopeless, bitter, or hostile) toward self or others. People strong in stress tolerance can withstand and may even thrive in high-pressure situations.

This definition applies to our physical, emotional and psychological self. At Mindset, we hope to increase your stress tolerance through physical awareness/control strategies, mindfulness practice and cognitive challenges.

Things that can positively affect your ability to tolerate stress:

  • Healthy sleep habits
  • Eating food vs food products
  • Drinking sufficient amounts of water
  • Breath work
  • Movement
Things that can negatively affect your ability to tolerate stress:
  • Poor sleep routine
  • Processed foods
  • Dehydration
  • High frequency of stress exposure
  • Toxic relationships
  • Sedentary lifestyle
A good way to end is with a great quote from the always blunt Mark Rippetoe:
“Strong people are harder to kill than weak people. And generally more useful.”

WOD Programming Phase Schedule 

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

COVID Policy Review

  • As you know, the governor has opened gyms to indoor workouts as of last week! Wahooo!
  • Based on the survey we sent out a few weeks ago, an almost unanimous response was to keep classes outdoors as long as possible. We agree! There is so much benefit to fresh air and vitamin D is crucial for our health.
  • Therefore, we will continue outdoor classes but also utilize our indoor equipment a bit more often.
  • Our coaches are educated on our protocols and will do everything they can to keep everyone (themselves included) safe.
  • When indoors, we will practice socially distanced workouts with masks on.
  • Members are asked to bring their own towel or yoga mats
  • We use medical grade Re-Juv-Nal cleaner on all surfaces, including doors/handles/armrests, etc. immediately after each session
  • We require every person to wash hands on arrival and wash hands on departure.
  • All staff will be wearing masks for your safety.
  • You can find our complete COVID-19 Protocol HERE
  • Please contact Dr. Ellen at Ellen@MindsetPT.com with any additional questions.

Booking Reminder

  • Reserve your spot EARLY for the classes you desire!
  • Feel free to book weeks in advance to keep yourself accountable and ensure the times you prefer!
  • Please use the waitlist feature so if a spot opens, you will be notified!  Also, this helps our staff determine where we need to add classes for greater availability!
  • Use our MindsetPT app or our live calendar on our website for easy scheduling!

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – September 14th, 2020

The Week of Optimism will not occur without “Good” by Jocko Willink.

You’re welcome.

___________

This Week’s Info

  • Theme: “The Week of Optimism”
  • Mobility Focus: Global
  • Stability Goals: Weighted Shoulder
  • Skill work: Ground Game

Upcoming Events

  • *NEW* Teenage Athlete 2-Month Membership
    • We now offer a 2-month membership ($145/mo) for our athletes ages 13-19 so they may continue to be active in a safe manner while sports schedules have been cancelled, rescheduled or placed on hold. Please spread the word!
  • *MamaBear Course BEGINS Sept 29th – Registration OPEN*
    • This is an 8-week course for mamas anywhere on the motherhood spectrum who are wanting to work on strength, mobility, and stability with considerations specific to a mama’s pelvic floor and core.
    • We connect and create a space where you are safe, seen and heard for ALL THINGS MAMA.
    • Tuesdays @ 7-8:30pm (3 spots left for Tuesday / Friday is FULL)
    • This course is $50 for gym members and $125 for non-members.

Health Tip – Vitamin D

Get outside and get sunshine while you can! Michigan residents notoriously have low vitamin D levels, and direct sunlight causes the development of vitamin D which is crucial for immune health.

Supplementation can also help increase your levels and ensure you are getting the amounts you need. Nutritionally, Vitamin D can be found in mushrooms, fatty fish / seafood, and egg yolks. Many foods are fortified with vitamin D, but be cautious as they are typically processed and have additional ingredients that may be less than ideal.

WOD Programming Phase Schedule 

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

COVID Policy Review

  • *NEW* As you know, the governor has opened gyms to indoor workouts as of last week! Wahooo!
  • *NEW* Based on the survey we sent out a few weeks ago, an almost unanimous response was to keep classes outdoors as long as possible.
  • *NEW* We agree! There is so much benefit to fresh air and vitamin D is crucial for our health.
  • *NEW* Therefore, we will continue outdoor classes but also utilize our indoor equipment a bit more often.
  • Our coaches are educated on our protocols and will do everything they can to keep everyone (themselves included) safe.
  • When indoors, we will practice socially distanced workouts with masks on.
  • Members are asked to bring their own towel or yoga mats
  • We use medical grade Re-Juv-Nal cleaner on all surfaces, including doors/handles/armrests, etc. immediately after each session
  • We require every person to wash hands on arrival and wash hands on departure.
  • All staff will be wearing masks for your safety.
  • You can find our complete COVID-19 Protocol HERE
  • Please contact Dr. Ellen at Ellen@MindsetPT.com with any additional questions.

Booking Reminder

  • Reserve your spot EARLY for the classes you desire!
  • Feel free to book weeks in advance to keep yourself accountable and ensure the times you prefer!
  • Please use the waitlist feature so if a spot opens, you will be notified!  Also, this helps our staff determine where we need to add classes for greater availability!
  • Use our MindsetPT app or our live calendar on our website for easy scheduling!

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family