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Mindset Member Newsletter – January 23rd, 2023

The Week of
Investing In Yourself

This Week’s Info

  • Mobility Focus: Global
  • Stability Goals: TGU 2
  • Skill Work: TGU 2
  • Mindset: Investing In Yourself

WOD Programming Schedule (thru January 28th, 2023)

  • Monday: Pliability

  • Tuesday: MetCon

  • Wednesday: Strength

  • Thursday: Pliability

  • Friday: MetCon

  • Saturday: Strength


Announcements

WATCH THIS VIDEO TO LEARN MORE DETAILS!

When: February 3rd, 2023

Time: 5-9pm

Why: We want to celebrate all of our amazing members with a night of health, fun, movement and smiles!

Details: We will announce the mock elections, laugh, have music and dancing, games and eat yummy food from Glo Foods Eatery!!

The entire menu will be gluten-free and DELICIOUS!

Get your tickets HERE!

Are kids welcome? ABSOLUTELY!

We will have fun, dancing, games and toys for them to play with!

Bring the whole family!

Where:
Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008

It is BEAUTIFUL!! Check out these photos!


Lifestyle Redesign is BACK!

  • Meet us on Zoom Monday Mornings at 10:00 AM
  • Starting January 23rd through February 27 th

What is Lifestyle Redesign?

  • You are invited to join a new class, Lifestyle Redesign for Active Older Adults with Teri Olbrot, OTR, SYT.
  • Using the tools of preventative occupational therapy, we will explore strategies that teach us how to thrive in the era some call “second adulthood,” when we are healthy and active enough to pursue new goals, yet free of the encumbrances of careers and childrearing.
  • This is a six week class conveniently held on Zoom. We will cover six topics during our time together, including:
    • Healthy Aging
    • The Building Blocks of Longevity
    • Stress and Inflammation Management
    • Dining and Nutrition
    • Relationships, Hormones, and Sexuality
    • Time Management

Who is Teri Olbrot?

  • Teri Olbrot is an occupational therapist and yoga teacher who, upon retiring from a career in pediatrics, began taking courses in active aging and leadership. She earned credentials in Lifestyle Redesign for Active Older Adults and loves to share the course with her peers.
  • This class is for Mindset PT members and their partners or spouses. To receive the Zoom link, contact Teri at tolbrot@gmail.com or call/text her at 269-615-5297.

Dr. Ellen’s Health Tip

This week is all about investing in yourself! There are so many ways to do this — I like to simplify this into the following categories: Internal Investments and External Investments.

Internal investments are anything that improves my body, mind or soul. This could be hacking my sleep habits, learning nervous system regulation through a meditation course, my breathing practice during cold exposure sessions, working with Cassidi on Nutrition and more!

External investments are things like shoes that are right for my feet, a properly fitting sports bra, or even blackout curtains for my bedroom.

So I encourage you to first establish your goals for the year. Then consider the internal and external investments you can make in yourself to move toward these goals!


Functional Medicine Corner

We continue our discussion about electrolytes this week by considering what may affect levels of these minerals, and when we need to consider replacing them.

When we get nailed with a stomach bug and have significant vomiting, diarrhea or fevers and sweats, we can develop an acute loss of electrolytes such as chloride and potassium especially. These are times when drinking fluids that help to replace these minerals, such as Pedialyte, or drinking bone broth which provides several essential nutrients, can help our stomach settle and replenish what has recently been expunged.

There are also several medications such as some blood pressure meds as well as steroids and antibiotics that can create some mineral deficiencies. Significant hormone disruption such as thyroid or adrenal concerns can also contribute to imbalances. In some cases, supplementation is guided by prescribing providers, however watching for symptoms such as headaches, muscle spasms or cramps, insomnia and the other symptoms we discussed last week can help us determine whether we are imbalanced.

Do you know what else can deplete essential minerals? Our WODs! Working out, increasing our heart rate and building muscle leads to sweating. This can lead to some electrolyte loss when exercise is prolonged and/or frequent. Gatorade or electrolyte drinks are not just for football players on a warm September Saturday! Many of us who work out regularly should be aware of the importance of replenishing electrolytes.

Next week I’ll provide plenty of ideas for great dietary sources to help replace these essential electrolytes!

~ 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 – Stephanie Murphy

It is a new year and a new month–which means it is time for a new Mindset Member of the Month!

This January we are spotlighting the strong and soulful @stephanie.murphy.msw!

Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!

Help us shower Stephanie with love this month!

Mindset Member Newsletter – January 16th, 2023

The Week of
Desired Habits

This Week’s Info

  • Mobility Focus: Global

  • Stability Goals: TGU

  • Skill Work: TGU

  • Mindset: Desired Habits

WOD Programming Schedule (thru January 28th, 2023)

  • Monday: Pliability

  • Tuesday: MetCon

  • Wednesday: Strength

  • Thursday: Pliability

  • Friday: MetCon

  • Saturday: Strength


Announcements

WATCH THIS VIDEO TO LEARN MORE DETAILS!

When: February 3rd, 2023

Time: 5-9pm

Why: We want to celebrate all of our amazing members with a night of health, fun, movement and smiles!
Details: We will announce the mock elections, laugh, have music and dancing, games and eat yummy food from Glo Foods Eatery!!

The entire menu will be gluten-free and DELICIOUS!

Get your tickets HERE!

Are kids welcome? ABSOLUTELY!

We will have fun, dancing, games and toys for them to play with!

Bring the whole family!

Where: Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008

It is BEAUTIFUL!! Check out these photos!


SMART NUTRITION COURSE!

This course gets rolling January 23rd!

Sign up ASAP to take advantage of this opportunity to work with our Nutrition Coach, Cassidi Wenke!

Click HERE to hear from Cassidi herself about the top 3 reasons you should register today!


Dr. Ellen’s Health Tip

Check out this cool article discussing how to change your brain to increase your chances of achieving your goals!

How to Achieve Your Goals by Hacking Into Your Brain’s Reward System

Matthew Outerbridge

Significant goals, like completing a work project, writing a book, or buying a home, can seem pretty daunting. And, if we come across a few too many obstacles— especially if they are unexpected—we may end up scaling down our ambitions, or throwing in the towel entirely.

A common way to make large goals seem more attainable is to break them down into chunks—often referred to as micro-goals— and work towards completing them one stage at a time.

This is a fantastic way to frame objectives. After all, work projects really are just a collection of executable tasks, writing a book happens a few pages at a time, and buying a home involves money-saving habits that span over years, if not longer.

However, there is a little-known tool that is even more effective at making you persevere towards your goals, accomplish more and enjoy the process.

Enter the dopamine reward system. It is the brain’s way of neurochemically promoting certain behaviours while curbing others.

Without entering into the murky depths of neuroscience too deeply, let’s focus on the real, life-changing insight: the way our brains process rewards can be manipulated—rewired, so to speak—to suit our aspirations. This is a big deal.

In the words of Dr. Andrew Huberman, “The ability to control internal reward schedules is everything”.

We control these reward schedules through our thinking, and, through training, we can link rewards to the effort, instead of the outcome.

The challenges. The grind. The obstacles we face along the way. The pressures, stress, and discomfort of work. These can become signs of forward progress, of advancement and improvement.

The secret to activating our dopamine reward systems through effort involves noticing and reflecting on incremental—even miniscule—progress towards a goal.

You ran 2 minutes more than yesterday—that means you are on the right path. You showed up and wrote a page in your journal even though you didn’t feel like it? That means you overcame resistance and prevailed. You didn’t lose your cool when that person cut you off? You just moved in the direction of patience and tolerance.

It all starts with a process I call thought-pairing. First, notice something related to effort. Then, reflect on how it brings you closer to your desired identity.

The possibilities and uses that this technique creates are essentially limitless, but here’s an example. Imagine you suffer from debilitating shyness. You want to become more courageous when it comes to being social, instead of being avoidant like your former self.

You start with a small gesture: sending a virtual message to an acquaintance, or responding to a stranger’s “hello” on the street. And then you reflect on it. It’s something you wouldn’t normally do. More than that, it’s evidence that you are capable of moving closer to becoming confident, socially capable, and even brave.

And that’s when the dopamine hits, which reinforces the behaviour and the process itself. The upward spiral, the positive cycle, begins.

With this framework in place, it’s not just a 1 page business plan; it is a step towards your goal of starting a thriving business. It’s not just a mediocre page; it is an iterative part of the larger, enthralling novel you can write. It is not just 5% of your pay-cheque set aside; it is a handful of bricks in the wall of your future house.

So, when you are struggling to find some purpose or meaning in the grind towards your larger goal, look to the small things. Notice them, and remember them. Tell yourself:

“I am on the right track.”

“I am moving in the right direction.”

“This is part of the plan.”

“This shows I am getting better at handling x.”

“If I get through this, I’ll be stronger/more resilient/more (insert adjective here).”

“It’s getting closer.”

The more you can reward the effort process, the better off you are at building effective dopamine reward circuits that will help you achieve your goals.

And a world where you can, and do, achieve your goals will be a better place for everyone.


Functional Medicine Corner

Last week we learned how many “jobs” electrolytes such as calcium, magnesium, sodium, chloride, and potassium have in our bodies. They are all essential minerals that play a role in every single cell in our bodies, helping our muscles work optimally, keeping our heart and brain functioning optimally and maintaining optimal hydration throughout the body.

What symptoms can we notice to help give us a clue that we may have an imbalance of electrolytes?

  • Fairly sudden onset of dizziness, weakness or even irritability can be due to changes in sodium levels especially.
  • Anxiety can be brought on or exacerbated by low magnesium levels in some cases.
  • Muscle spasms or cramps may be brought on by potassium, magnesium, or sodium disruption.
  • Insomnia as well as mental confusion can develop due to magnesium or potassium imbalance.
  • Heart palpitations are sometimes related to less optimal calcium or potassium levels
  • Magnesium can also play a big role in blood pressure control, with imbalances contributing to high or low blood pressure.
  • Frequent headaches or migraines may be related to dehydration or even magnesium deficiency.
  • Nausea and irritable bowel symptoms can be related to sodium or magnesium deficiency.

There are several reasons why we can develop electrolyte disturbances, but thankfully, there is also a lot we can do to correct it! We will discuss that…next time. Have a great 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 – Stephanie Murphy

It is a new year and a new month–which means it is time for a new Mindset Member of the Month!

This January we are spotlighting the strong and soulful @stephanie.murphy.msw!

Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!

Help us shower Stephanie with love this month!

Mindset Member Newsletter – January 9, 2023

The Week of
Community Power

This Week’s Info

  • Mobility Focus: Hip ER / Ext

  • Stability Goals: Bridge Progressions

  • Skill Work: Pull / Pull Up 3

  • Mindset: Community

WOD Programming Schedule

  • Monday: Pliability

  • Tuesday: MetCon

  • Wednesday: Strength

  • Thursday: Pliability

  • Friday: MetCon

  • Saturday: Strength


Announcements

When: February 3rd, 2023

Time: 5-9pm

Why: We want to celebrate all of our amazing members with a night of health, fun, movement and smiles!

Where: Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008
(It is beautiful!!)

Details: We will announce the mock elections, laugh, have music and dancing, games and eat yummy food from Glo Foods Eatery!!

The entire menu will be gluten-free and DELICIOUS!

Get your tickets HERE!

Bring your family!

Bring your kids!

Let’s PARTY!!

2023 Course Line Up! SIGN UP TODAY!

MamaBear 101

  • Begins January 11th!
  • We have ONE bonus spot available!
  • Please spread the news to any mamas you know along the entire motherhood spectrum!
  • We can’t wait to help them form space for themselves and deepen their body connection!

Smart Nutrition

  • This course gets rolling January 23rd!
  • Take advantage of this opportunity to work with WOD and Nutrition Coach, Cassidi Wenke!

JOIN Us in Welcoming Sean Clark to our Coaching Staff!

  • Sean will be starting TOMORROW!
  • Soon-to-be Dr. Sean was born and raised in Southwest Michigan and earned a BA in Chemical Engineering with a Minor in Pulp & Paper Engineering in 2013. Throughout his career as an Application Engineer and Project Manager, he confirmed his passion for physics and science, but realized industrial applications of these topics were not the right fit. This led him to pursue his true calling as a Physical Therapist and he earned his Doctorate of Physical Therapy from WMU in 2022.
  • Sean has had a strong interest in human physiology and biomechanics with his love for sports, exercise, and human performance. Over time, he realized how important injury prevention and rehabilitation can be to maintain athletic performance and everyday function. Helping people maximize function and meet their athletic goals quickly became a passion!
  • When not at work you can find him golfing, playing ultimate frisbee, throwing competitive darts, exploring nature or starting too many home renovation projects at the same time. He is beyond excited to be a part of the Mindset community and grow as a therapist alongside his future patients.


Dr. Ellen’s Health Tip

Community Power

Did you know your fellow members are pretty amazing?!

We have teachers, coaches, volunteers, doctors, and business owners!

We have people from many industries: sales, trades, education, mental health, medicine and more!

I challenge you to meet one new member you haven’t met before!

You never know where it might lead!


Functional Medicine Corner

So – electrolytes!

Last week we discussed how important they are to keep each and every cell balanced and healthy, as well as keep our brain, muscles, heart and nerves running optimally. There are several elements to consider, and each plays its own precise role in the balance.

  • Calcium – This nutrient is essential in muscle contraction and movement as well as in nerve “communication” or signaling, blood clotting, and of course keeping our bones and teeth strong.
  • Magnesium – This mineral also helps with muscle and nerve functioning as well as bone health. It is essential in maintaining good digestion as well as balancing blood glucose and regulating heart rhythms. AND magnesium serves to help reduce anxiety and maintain protein-fluid balance in the tissue.
  • Potassium – You likely guessed it, but this is also important in muscle contractions. (Who knew working out was so reliant on minerals!) But potassium is also a key player in blood pressure regulation as well as heart rhythm and contraction.
  • Sodium – This element is a heavy hitter when it comes to maintaining fluid balance inside and outside of the cells themselves. It also serves as one of the major signaling elements that allow our nerves to fire messages throughout our body. Blood pressure is also affected by sodium as well as….muscle contractions. Of course.
  • Chloride – Sodium and chloride work closely together to maintain fluid balance and keep cells hydrated. It also helps our body to maintain optimal pH and helps to improve digestion as well.

Now that we’ve nerded out a bit to learn more about how these minerals work inside of us, next week we can discuss what symptoms we may notice when we are electrolyte depleted.

~ 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 – Stephanie Murphy

It is a new year and a new month–which means it is time for a new Mindset Member of the Month!

This January we are spotlighting the strong and soulful @stephanie.murphy.msw!

Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!

Help us shower Stephanie with love this month!

Mindset Member Newsletter – January 2, 2023

The Week of
Goal Review

This Week’s Info

  • Mobility Focus: Shoulder / Thoracic
  • Stability Goals: Scapular Depression / Retraction
  • Skill Work: Plank / Handstand 2
  • Mindset: Goal Review

WOD Programming Schedule

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

Announcements

SAVE THE DATE!
TICKETS GO ON SALE SOON!

2023 Courses!  SIGN UP TODAY!

  • MamaBear 101
    • Begins January 11th!
    • Please spread the news to any mamas you know along the entire motherhood spectrum!
    • We can’t wait to help them form space for themselves and deepen their body connection!
  • Strong Dancer
    • Starts January 14th!
    • This is an incredible program that Allyson has put together for young dancers to learn how to strength train and prevent injuries! Please help us spread the word!
  • Smart Nutrition
    • This course gets rolling January 23rd!
    • Take advantage of this opportunity to work with WOD and Nutrition Coach, Cassidi Wenke!

JOIN Us in Welcoming Sean Clark to our Coaching Staff!

  • Sean will be starting January 9th!
  • Soon-to-be Dr. Sean was born and raised in Southwest Michigan and earned a BA in Chemical Engineering with a Minor in Pulp & Paper Engineering in 2013. Throughout his career as an Application Engineer and Project Manager, he confirmed his passion for physics and science, but realized industrial applications of these topics were not the right fit. This led him to pursue his true calling as a Physical Therapist and he earned his Doctorate of Physical Therapy from WMU in 2022.

    Sean has had a strong interest in human physiology and biomechanics with his love for sports, exercise, and human performance. Over time, he realized how important injury prevention and rehabilitation can be to maintain athletic performance and everyday function. Helping people maximize function and meet their athletic goals quickly became a passion!

    When not at work you can find him golfing, playing ultimate frisbee, throwing competitive darts, exploring nature or starting too many home renovation projects at the same time. He is beyond excited to be a part of the Mindset community and grow as a therapist alongside his future patients.

*FREE COURSE ALERT*
Lifestyle Redesign for Active Older Adults with our very own Teri Olbrot!

  • Monday mornings 10:00 AM-11:30 AM at Mindset PT starting January 9th!
  • Using the tools of preventative occupational therapy, this course will explore strategies that teach us how to thrive in the era some call “second adulthood.”
  • We will cover six topics during our time together, including:
    • Healthy Aging
    • The Building Blocks of Longevity
    • Stress and Inflammation Management
    • Dining and Nutrition
    • Relationships, Hormones, and Sexuality
    • Time Management
  • Teri Olbrot is an occupational therapist and yoga teacher who, upon retiring from a career in pediatrics, began taking courses in active aging and leadership.
  • She earned credentials in Lifestyle Redesign for Active Older Adults and loves to share the course with her peers.
  • Teri has a passion for collaboration and community building and considers herself a lifelong learner.
  • If interested or have questions, email tolbrot@gmail.com or call/text her at 269-615-5297

Health Tip

It finally happened! Two of my favorite people joined together in one room to create an epic podcast to discuss all things leadership, resiliency and forging self identity.

These two powerhouses discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines.

They consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life.

Jocko explains how discipline and specific daily routines allow for productivity and creativity. They also discuss the power of early developmental narratives and how experiences of friendship, love, connection, and loss can serve as pillars for making us better human beings in all aspects of life.

Their conversation covers a wide range of topics, including mental health, physical health, and performance, and provides actionable tools that anyone–regardless of age or profession–can apply to live a more effective and meaningful life.

A little about Andrew Huberman:

  • American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine who has made contributions to the brain development, brain plasticity, and neural regeneration and repair fields.

A little more about Jocko:

  • A retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast.

Functional Medicine Corner

Over the next few weeks, we are going to discuss electrolytes. We all tend to hear about the importance of electrolytes for athletes who are sweating it out on the field during hot, sunny days. But what exactly are electrolytes, and why are they so important? Are they only necessary for those who perspire excessively?

Electrolytes are minerals that are hard at work in almost every cell of our body on a daily basis, regardless of our physical activity. These minerals dissolve in our body fluid, and they allow electrical signaling to travel throughout our body. This means they are especially important for the optimal function of our brain, heart, nerves, and muscles. However, electrolytes also help to ensure that the fluid balance between our tissues and blood stream is optimal. In other words, they help to determine how well hydrated our tissues are.

The minerals our body depends on most include calcium, magnesium, potassium, sodium and chloride. In the coming weeks, we will discuss each of these in more detail, as well as reasons we may be deficient in these minerals (outside of sweating a lot) and the many ways we can work to ensure we have good electrolyte balance.

Happy New Year, and may 2023 bring health and happiness to you all!

~ 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 – Stephanie Murphy

It is a new year and a new month–which means it is time for a new Mindset Member of the Month!!!

🤩❤
This January we are spotlighting the strong and soulful @stephanie.murphy.msw!

😎
Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!

💫

Help us shower Stephanie with love this month!

🙌✨

Mindset Member Newsletter – December 26, 2022

The Week of
the Best of 2022!

This Week’s Info

  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill Work: Global
  • Mindset: Best of 2022!

WOD Programming Schedule

  • Monday: Ball Slam Buy Out
  • Tuesday: 5 Min AMRAPs
  • Wednesday: Horse and Buggy Day!
  • Thursday: 2000’s
  • Friday: The Hilary Take 2! (snow day makeup!)
  • Saturday: The Julie Round 2! (snow day makeup!)

Announcements

  • Mock Elections
    • Ballots will be available ALL MONTH
  • Pay It Forward Workout
    • $400 was raised for the Women and Children’s Shelter of the Kalamazoo Gospel Mission!
  • Best of 2022 Week
    • Dec 26-31st
    • NOTE HOLIDAY HOURS THIS WEEK!

2023 NEW YEAR EVENTS

  • PARTY TIME!
    • We are planning a night of fun and celebrations on Friday FEBRUARY 3rd from 5-9pm! BLOCK YOUR CALENDARS!
    • There will be food and fun, dancing and celebration so stay tuned for more details to come!
  • We also have an awesome lineup of 2023 Courses coming your way! Check out more details HERE!
  • NEW FACE!
    • We are honored to welcome Sean Clark, a new coach and physical therapist in 2023!

Health Tip

The New Year always brings about reflection, goal setting and planning for the following year. So let’s clear the clutter from your mind, other people’s opinions, and heck, even the internet. Let’s establish the core fundamentals that actually matter when change is the goal.

And by the way, you don’t need a calendar date to tell you it is time for a change…  🙂

Earning success is hard — finding a way to sustain the energy and positive habits consistently over time is what will change your trajectory.

According to Darren Hardy, author of The Compound Effect:

Small, Smart Choices + Consistency + Time
=
Radical Difference

So if you are planning to make some changes for 2023, my best advice is to start with one thing.

Get consistent.

Then add another.

Get consistent.

Then add another.

Lather… Rinse… Repeat…


Functional Medicine Corner

Merry Christmas everyone! If you are currently somewhere in Michigan, my hope is you are in a warm home with friends or family, enjoying Christmas decorations, maybe a fire and good food. The weather is currently bitterly cold and blustery, so snuggling inside is one of the only options for us. Did you know that there are also proven health benefits to being snuggled up?

There is a word for this. In Denmark this scenario is called hygge – the act of curling or snuggling up with a blanket, a pet, a mug of tea, hot chocolate or coffee, a book, a loved one, etc.

Engaging in these types of activities regularly can really improve both physical and emotional well-being. It fosters a feeling of safety and well-being. This then allows our body’s nervous system to switch into parasympathetic response, or the “rest and digest” response that allows our body to work to repair, digest, decrease inflammation, and improve blood sugar and blood pressure regulation.

This action also allows us the emotional and mental space to create more connection with those around us. Read this article if you want to learn more about the benefits of hygge.

So, I hope you can embrace the snow and cold over the coming days and use this time to find hygge and foster your overall 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 – 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 – December 19, 2022

The Week of
Member Week!

This Week’s Info

  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill Work: Global
  • Mindset: Member Celebration!

WOD Programming Schedule

  • Monday: The Suzanne!
  • Tuesday: The Jill S!
  • Wednesday: The Kim T!
  • Thursday: The Julie B!
  • Friday: The Hilary R!
  • Saturday: Pay It Forward Workout! (Can’t make it but want to donate? Click HERE!)

Announcements

HOLIDAY GIFTS!!

  • Gift Certificates are available for all of our services! Give the Gift of Mindset!
    • Massages
    • Gym memberships
    • Nutrition session
    • Personal training
    • And more!!
  • Reach out to Amanda today (amanda@mindsetpt.com)

SWAG UPDATE

  • Orders are in! We can’t wait to see you in all your new gear!!!
  • Greg would like to send out a BIG THANK YOU for all those who bought his special shirt to sponsor the Athena Program! We love you more than you know!

DECEMBER EVENTS

  • Mock Elections
    • Ballots will be available ALL MONTH
  • White Elephant Drop Off
    • LAST DAY TOMORROW!
  • Member Week
  • Christmas Eve Specialty Workout
    • Coach Cassidi is leading the charge for the Pay It Forward workout at 8am on 12/24/22.
    • Tickets will be $20 and ALL PROCEEDS go to the women’s and children area of the Kalamazoo Gospel Mission!
    • Can’t make it but want to donate? CLICK HERE!
  • Best of 2022 Week
    • Dec 26-31st
    • NOTE HOLIDAY HOURS THAT WEEK!

2023 NEW YEAR EVENTS

  • PARTY TIME!
    • We are planning a night of fun and celebrations on Friday FEBRUARY 3rd from 5-9pm! BLOCK YOUR CALENDARS!
    • There will be food and fun, dancing and celebration so stay tuned for more details to come!
  • We also have an awesome lineup of 2023 Courses coming your way! Check out more details HERE!
  • NEW FACE!
    • We are honored to welcome Sean Clark, a new coach and physical therapist in 2023!

2023 NEW YEAR EVENTS

  • 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!
  • We also have an awesome lineup of 2023 courses coming your way…
  • Check out more details HERE!

Health Tip

We are so grateful you have chosen to spend part of your amazing and beautiful life with us! The tribes you participate in or create play a huge role in your ability to be successful toward your goals.

Read and re-read this idea from the book Atomic Habits:

“The key—if you want to build habits that last—is to join a group where the desired behavior is the normal behavior.”
So the fact you choose us is a huge compliment we take very seriously!
WE LOVE YOU MORE THAN YOU KNOW!

Functional Medicine Corner

As we continue to discuss supporting our immune system, what can we do to help our bodies out when we do come down with a virus?

Thankfully Mother Nature has provided us with plenty of therapeutics that can help decrease both the severity of symptoms as well as the length of illness.

Bee therapy

  • Bee propolis and raw honey can provide some significant benefits to help speed recovery from colds or other viruses.
  • Bees make propolis from wax, nutrients gathered from buds and flowers and…their own spit.  I know that sounds icky, but it has some potent anti-bacterial, anti-viral and anti-fungal properties for the hive, and provides similar benefits for us as well.
  • Raw honey has been shown to provide similar cough suppressant benefits as common over-the-counter cough medications such as dextromethorphan. It also tastes better!
  • Manuka honey provides the most medicinal benefit, however our local bees can also help us out.

Plant-based treatments

  • Ginger has been shown to have anti-viral properties and can be helpful to treat nausea or upset stomach.
  • It can be minced, and a small amount can be added to teas with honey. Or it can be used in meals or found already prepared in teas or drinks.
  • Elderberry can decrease cold and flu symptoms generally and has also been shown to reduce the length of viral illnesses by 2-4 days!
  • Echinacea has been shown in a clinical trial to be as effective as Tamiflu in decreasing symptoms when used in the first couple of days of infection.
  • This can often be found in teas as well as tinctures, however this should not be taken consistently for more than a couple of weeks.

And don’t forget about homemade immune-boosting soup with bone broth, citrus or green smoothies, and other foods to support your body. Eat well this week so you can enjoy family, friends and Christmas treats over the coming weekend!

~ 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 – December 12, 2022

The Week of
Assessment!

This Week’s Info

  • Mobility Focus: GLOBAL
  • Stability Goals: GLOBAL
  • Skill Work:  GLOBAL
  • Mindset: ASSESSMENT

WOD Programming Schedule

CHECK OUT THE VIDEOS BELOW FOR ASSESSMENT WEEK DETAILS!


Announcements

HOLIDAY GIFTS!!

  • Gift Certificates are available for all of our services! Give the Gift of Mindset!
    • Massages
    • Gym memberships
    • Nutrition session
    • Personal training
    • And more!!
  • Reach out to Amanda today (amanda@mindsetpt.com)

SWAG UPDATE

  • Orders should be in this week! We can’t wait to see you in your new gear!!

DECEMBER EVENTS

  • Mock Elections
    • Ballots will be available ALL MONTH
  • White Elephant Drop Off
    • December 12, 19th (2 more left!)
  • Assessment Week
    • THIS WEEK
  • Member Week
  • Christmas Eve Specialty Workout
    • Coach Cassidi is leading the charge for the Pay It Forward workout at 8am on 12/24/22.
    • Tickets will be $20 and ALL PROCEEDS go to the women’s and children area of the Kalamazoo Gospel Mission!
    • Can’t make it but want to donate? CLICK HERE!
  • Best of 2022 Week

2023 NEW YEAR EVENTS

  • 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!
  • We also have an awesome lineup of 2023 courses coming your way…
  • Check out more details HERE!

Health Tip

Assessment Week is back!
Here are some great ways to prepare yourself:
  1. Breathe! Remember you have actually been preparing for this through our programming.
  2. For those of you doing this for your first time, have fun and gather baseline data.
  3. Remember that none of these numbers show any value about you as a human! It is just information you can use to track your progress over time.
  4. Eat nutritious food! Give your body the energy and nutrients it needs to perform and recover.
  5. Drink your water people! Consider adding a pinch of salt to your water (not enough to taste).
  6. Try to get to each Assessment Day once to expose yourself to the different areas of testing.
  7. RING THE BELL when you achieve a personal record! Write your achievements on the board!  Celebrate every single win and attempt!
  8. Have FUN! CHEER on your fellow workout buddies! GIVE IT YOUR ALL!

Functional Medicine Corner

Last week we discussed the importance of rest in maintaining a strong immune system response against the viruses circulating around right now. However, there are other nutrients we can use to boost our immune system, as well as help to speed recovery if we end up feeling a little under the weather.

Vitamin D

  • This a key weapon in our immune system arsenal.
  • We can get small amounts of vitamin D in fortified foods such as dairy products, and in certain fish like trout, salmon and sardines.
  • Otherwise look for vitamin D-3 with K2 as this tends to work quickly to increase blood levels.
  • Supplementing with 5000IU daily for a few days around large gatherings or after being exposed to a virus can help your body more efficiently fight it off.
  • And remember – quality of supplements matters, so consider supporting your local health food store to greatly increase the likelihood you are getting lab-verified nutrients.

Vitamin C

  • Recent meta-analysis (one of the best forms of medical research available) confirmed that taking extra vitamin C at the beginning of a cold can significantly decrease its duration.
  • Generally, taking 1000-4000mg of vitamin C daily can provide a booster dose during this time of year.
  • Enjoying citrus fruits, tomatoes, and peppers as well as broccoli and kale can provide additional C support!

Zinc

  • This important mineral has also been shown to significantly reduce symptom severity and duration when taken within 24 hours of symptom onset.
  • If you feel viral symptoms coming on, taking around 30 mg of zinc picolinate or zinc gluconate should help to speed recovery.
  • To support the immune system’s ability to ward off viruses generally, include foods higher in zinc such as lentils and chickpeas, hemp and pumpkin seeds, grass-fed beef and cashews.

So support yourself with immune supporting foods and nutrients as well as good rest as we head into Assessment Week and all of the holiday celebrations!

~ 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 – December 5, 2022

The Week of
Only One You!

This Week’s Info

  • Mobility Focus: Hip / Thoracic
  • Stability Goals: Front Line
  • Skill Work: Pull Up 2
  • Mindset: Only One You

WOD Programming Schedule (thru December 10th)

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


Announcements

DECEMBER EVENTS

  • Mock Elections
    • Ballots ARE OPEN! VOTE ALL MONTH!
  • Christmas Eve Specialty Workout!
    • Check out this message from Coach Cassidi! She is putting together a specialty workout at 8am on Christmas Eve for a great cause!
    • Get your tickets HERE ASAP! ALL PROCEEDS go to the Gospel Mission’s Women and Children Shelter.
  • Breathing Series!
    • Keep an eye out for our FREE breathing series that we will be dropping to our social medial pages during December!
    • We hope to help remind you or educate you about the importance of nervous system regulation, especially during the holidays. Breathing is a quick, easy, and free strategy!
    • Here is a little teaser for you…
  • Knitting Class!
    • One of our awesome members, Joann Gadbaw, has been approached by a few of you about knitting!
    • She would love to host a knitting class to answer questions, teach basic patterns / skills and more.
    • We are helping her gauge interest so please sign up HERE!

Health Tip

There is ONLY ONE YOU… IN ALL TIME…  

Let this quote REALLY sink in…

“Not one of your pertinent ancestors was squashed, devoured, drowned, starved, stranded, stuck fast, untimely wounded, or otherwise deflected from its life’s quest of delivering a tiny charge of genetic material to the right partner at the right moment in order to perpetuate the only possible sequence of hereditary combinations that could result — eventually, astoundingly, and all too briefly — in you.”

― Bill Bryson, A Short History of Nearly Everything


Functional Medicine Corner

Welcome to December! We are now running full speed into the joyful craziness of this holiday season, when it sometimes feels there is little chance to catch our breath between concerts, parties, and other events.

Unfortunately, in addition to gift giving, there are a few viruses circulating currently that are just waiting to be passed between friends and loved ones as we gather to celebrate. Fortunately, though, there is quite a bit we can do to strengthen our immune systems to help decrease our chances of acquiring one of these nasty bugs. And not only does this protect ourselves, but it also helps to decrease the spread of these viruses in our community so we can help protect those with less robust immune systems.

One of the best things we can do to help boost our immune system is prioritize REST. As our calendars get filled, make sure you also focus on reserving some time for yourself. Sleep is one important aspect to rest – most of us require around 7-9 hours of sleep a night to optimally heal and restore. This is a time when our immune system can work to fight off any viruses we have been exposed to during the day.

However, rest also means finding time for joy and peace in your day, away from the craziness of work or our social lives. Meditation provides a chance for our brains and bodies to obtain profound rest in a short period of time.

However, curling up with a soft blanket and a good book, taking a bubble bath or going for a walk in the woods can also work well to decrease stress (and therefore cortisol) and help us regain more optimal immune function.

So, enjoy the blessings that the holiday season brings, but also make sure you give yourself the gift of rest.

We will continue discussing other ways to optimize our immune system 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 – 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 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!

🥳🥰