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Mindset Member Newsletter – MARCH 1ST, 2021

  • Theme: “Disconnect to Reconnect”
  • Mobility Focus: Global
  • Stability Goals: Connection Breath
  • Skill work: Clean / Hang Clean 2

Announcements

  • **STARTING NOW** We will be offering a $50 account credit for any member who refers someone who signs up for a 3 or 6 or 12 month Gym Membership! We want to build a beautiful and safe community of kind, determined learners so we want your input as to who you want to surround yourself with!
  • NOTE: Starting March 1st, there will be a $20 charge for any late cancellations (within 8 hours) if you were the only member in that class. We want to respect your time and your coach’s time! Thank you for your understanding! Please direct any questions to Ellen (Ellen@mindsetpt.com).

Health Tip

We have been discussing mental health and self improvement over the past 4 weeks. This will be our final week! I encourage you to think about the challenges below and write them down!
Now that you have your goals written, I challenge you to DISCONNECT to DREAM…
  • Phase 1 (week 1)
    • Write out a clear and compelling vision for your future. 
  • Phase 2  (week 2)
    • Who are you? How would you define your identity? Write out all the words and ways you describe yourself or the way you think others describe you.
  • Phase 3 (week 3)
    • A limiting belief is a thought/opinion that you feel to be an absolute truth, when in reality, it is just an opinion–NOT a fact. This belief about yourself will hold you back from change and opportunities.
      • For example: “I am NOT a morning person.”  
      • This statement is a reflection of who you THINK you are, and therefore will affect your view on how you should act in the morning. 
      • In reality, it is just a BELIEF and that belief can be CHANGED. 
    • What are some of your limiting beliefs about yourself?
  • Phase 4 (week 4)
    • Write out 3 BIG goals you want to accomplish in the next year. Use SMART to make it specific and clear.
      • Acknowledge if these support your compelling future vision!
      • What about you and your identity will help you reach these goals?
      • What are some limiting factors you have to change to reach these goals?
    • Then write 2 actions for each goal you can do each day to move toward your goals!
    • Schedule a reminder on your calendar to revisit these at least weekly to see how you did!
  • Phase 5 (this week)
    • First – Disconnect. Set aside 30 minutes to yourself without any interruptions.
    • Write down all the people who could help you achieve these goals.
    • Write down all the actions you need to do to achieve these goals.
    • Write down the things you can do daily to achieve these goals.
    • Finally, write down the step you will do TOMORROW to start this process.
    • Revisit this process every Sunday!

WOD Programming – Phase 2 – Schedule (thru March 6th)

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

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – February 22nd, 2021

  • Theme: “Slow Down”
  • Mobility Focus: Ankle / Wrist
  • Stability Goals: Connection Breath
  • Skill work: Clean / Hang Clean 1

Announcements

  • **STARTING NOW** We will be offering a $50 account credit for any member who refers someone who signs up for a 3 or 6 or 12 month Gym Membership! We want to build a beautiful and safe community of kind, determined learners so we want your input as to who you want to surround yourself with!
  • Our 4-week Better Runner Course is now open! This course is for runners who want to learn optimal stability, strength, mobility and breathing to increase their performance. Please spread the word!
  • The Athena Program has officially opened as well! This 6-wk session starts April 5th and runs Mondays/Wednesdays from 3:30-5pm!

Health Tip

We have been discussing mental health and self improvement over the past 2 weeks. I encourage you to think about the challenges below and write them down.  
What is the next step? Write out your goals! Dream big! Get courageous! Your coaches will be asking about your goals for the class to assist you with practicing this process.
 
So I challenge you: 
  • Phase 1 (week 1)
    • Write out a clear and compelling vision for your future. 
  • Phase 2  (week 2)
    • Who are you? How would you define your identity? Write out all the words and ways you describe yourself or the way you think others describe you.
  • Phase 3 (week 3)
    • A limiting belief is a thought/opinion that you feel to be an absolute truth, when in reality, it is just an opinion–NOT a fact. This belief about yourself will hold you back from change and opportunities.
      • For example: “I am NOT a morning person.”  
      • This statement is a reflection of who you THINK you are, and therefore will affect your view on how you should act in the morning. 
      • In reality, it is just a BELIEF and that belief can be CHANGED. 
    • What are some of your limiting beliefs about yourself?
  • Phase 4 (this week)
    • Write out 3 BIG goals you want to accomplish in the next year. Use SMART to make it specific and clear.
      • Acknowledge if these support your compelling future vision!
      • What about you and your identity will help you reach these goals?
      • What are some limiting factors you have to change to reach these goals?
    • Then write 2 actions for each goal you can do each day to move toward your goals!
    • Schedule a reminder on your calendar to revisit these at least weekly to see how you did!

WOD Programming – Phase 2 – Schedule (thru March 6th)

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

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – February 15th, 2021

  • Theme: “Focus”
  • Mobility Focus: Ankle / Wrist
  • Stability Goals: Grip strength
  • Skill work: Pull 3

Announcements

  • **STARTING NOW** We will be offering a $50 account credit for any member who refers someone who signs up for a 3 or 6 or 12 month Gym Membership!  We want to build a beautiful and safe community of kind, determined learners so we want your input as to who you want to surround yourself with!
    • For those who have already referred members, we will be in touch about your credit. 🙂
  • Our 4-week Better Runner Course is now open! This course is for runners who want to learn optimal stability, strength, mobility and breathing to increase their performance. Please spread the word!

Health Tip

We have been discussing mental health and self improvement over the past 2 weeks. I encourage you to think about the challenges below and write them down.  Then see how these come into play throughout your week!  The first step for any change is awareness!
 
Please know we are here to help and connect you with professionals that can help you. Whether it is pelvic floor, internal medicine or mental health, we have your back. 
 
So I challenge you: 
  • Phase 1 (week 1)
    • Write out a clear and compelling vision for your future. 
  • Phase 2  (week 2)
    • Who are you? How would you define your identity? Write out all the words and ways you describe yourself or the way you think others describe you.
  • Phase 3 (this week)
    • A limiting belief is a thought/opinion that you feel to be an absolute truth, when in reality, it is just an opinion–NOT a fact. This belief about yourself will hold you back from change and opportunities.
      • For example: “I am NOT a morning person.”  
      • This statement is a reflection of who you THINK you are, and therefore will affect your view on how you should act in the morning. 
      • In reality, it is just a BELIEF and that belief can be CHANGED. 
    • What are some of your limiting beliefs about yourself?

WOD Programming – Phase 2 – Schedule (thru March 6th)

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

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – February 8th, 2021

  • Theme: “Change”
  • Mobility Focus: Shoulder
  • Stability Goals: Scapular
  • Skill work: Plank and Single Leg skill work

Announcements

  • The first MamaBear course of 2021 is officially open! It begins Feb 24th and we only have 1 spot left! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!
  • Our 4-week Better Runner Course is now open! This course is for runners who want to learn optimal stability, strength, mobility and breathing to increase their performance. Spread the word!

Health Tip

I have had more conversations either directly about mental health or noted mental health struggles in my clients more in the past year than I have in my entire career.  
 
COVID has challenged our culture in more ways than we realize. We are more alone, more sedentary, more stressed and more reliant on technology than ever before. 
 
Over the next few weeks I will be presenting you with some studies about what the latest research is showing about mental health. 
 
Today’s research study published Aug 21st, 2020 is presented by the Kaiser Family Foundation: The Implications of COVID-19 for Mental Health and Substance Use by Nirmita Panchal, Rabah Kamal, Kendal Orgera, Cynthia Cox, Rachel Garfield, Liz Hamel, Cailey Munana and Priya Chidambaram.
 
Here are a few quotes that stuck with me: 
  • “During this unprecedented time of uncertainty and fear, it is likely that mental health issues and substance use disorders among people with these conditions will be exacerbated. In addition, epidemics have been shown to induce general stress across a population and may lead to new mental health and substance use issues.”
  • “More than one in three adults in the U.S. have reported symptoms of anxiety or depressive disorder during the pandemic.”
Please know we are here to help and connect you with professionals that can help you. Whether it is pelvic floor, internal medicine or mental health, we have your back. All of us are so much more comfortable giving help vs asking for help. Watch this short video to realize why we need to analyze ourselves a little better.
 
LET’S DO SOMETHING ABOUT THIS! Everyone can benefit from self analysis!
 
So I challenge you: 
  • Phase 1 (last week)
    • Write out a clear and compelling vision for your future. 
  • Phase 2 
    • Who are you? How would you define your identity? Write out all the words and ways you describe yourself or the way you think others describe you.

WOD Programming – Phase 2 – Schedule (thru March 6th)

  • Strength (*new*): Monday / Thursday
  • MedCon: Tuesday / Friday
  • Pliability: Wednesday / Saturday

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – February 1st, 2021

Appreciate where you are in your journey, even if it is not where you want to be. Every season serves a purpose.
________________________
  • Theme: “This Chapter”
  • Mobility Focus: Hip / Wrist
  • Stability Goals: Bird Dog
  • Skill work: Pull Phase 2

Health Tip

I have had more conversations either directly about mental health or noted struggles in mental health in my clients more in the past year than I have in my entire career.  
 
COVID has challenged our culture in more ways than we realize. We are more alone, more sedentary, more stressed and more reliant on technology than ever before. 
 
This next few weeks, I will be presenting you with some studies about what the latest research is showing about mental health.  And I want to include what is known about how we need to address our health issues to set ourselves up for success in this new world.

A major aspect of mental health is having a clear and compelling vision. Then you must acknowledge your inner greatness and potential to achieve this vision. From there, creating a new story that you tell yourself everyday that YOU HAVE VALUE and PURPOSE and REASON to achieve this vision. Then live by it every single day.
 
So I challenge you: 
– Phase 1 – Write out a clear and compelling vision for your future. 

Announcements

  • The first MamaBear course of 2021 is officially open! It begins Feb 24th and spots are already filling up! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!
  • Our Pre-Season PUSH program is open as well!  This program is designed for athletes ages 14-18 who want to have the competitive edge for their return into athletics this year! It starts Feb 8th and runs through March 10th on Mondays & Wednesdays @ 3:30-4:30pm!

WOD Programming Phase Schedule (thru Feb 6th)

  • Pliability: Monday / Thursday
  • Strength: Tuesday / Friday
  • Metabolic Conditioning: Wednesday / Saturday

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – January 25th, 2021

  • Theme: “Growing Roots”
  • Mobility Focus: Shoulder
  • Stability Goals: Dead Bug / Anterior Chain
  • Skill work: Single leg work

Health Tip

The boy, the mole, the fox and the horse.  
This book was gifted to me last year and it is likely in the top 10 gifts I have received. It is a story of strangers who become friends while they discuss very meaningful yet simple topics.
It is playfully wonderful for children.
It is profoundly wonderful for adults.
There is love, beauty and joy.
There is humor and (for me) plenty of tears.
One of the most important pages is what is pasted above.
“What is the bravest thing you have ever said?” asked the boy.
“Help.” said the horse.
So if you are struggling with something, remember to be brave and ask for help. We are here to support you in any way we can. We love you more than you know. ❤

Announcements

  • The first MamaBear course of 2021 is officially open! It begins Feb 24th and spots are already filling up! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!

WOD Programming Phase Schedule (thru Feb 6th)

  • Pliability: Monday / Thursday
  • Strength: Tuesday / Friday
  • Metabolic Conditioning: Wednesday / Saturday

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – January 18th, 2021

  • Theme: “Planting Seeds”
  • Mobility Focus: Ankle / Hip
  • Stability Goals: Hip
  • Skill work: Pull – Phase 1

Health Tip

This week has the potential to create challenges locally and globally. I encourage you to find ways to seek peace within the chaos. But what does this mean? Check out this video to learn more about what mindfulness means and a few techniques to help you this week!
“Almost everything will work again if you unplug it for a few minutes, including you.”

Announcements

  • MINDSET Swag Shop sadly ran into some snags with our supplier. However we are resilient and determined to make this happen! We apologize for the inconvenience!
  • MamaBear and Athena dates will be released this week!

WOD Programming Phase Schedule (thru Feb 6th)

  • Pliability: Monday / Thursday
  • Strength: Tuesday / Friday
  • Metabolic Conditioning: Wednesday / Saturday

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – January 11th, 2021

  • Theme: “Accountability”
  • Mobility Focus: Lumbopelvic / Shoulder
  • Stability Goals: Scapular
  • Skill work: Balance

Health Tip

Last week, we talked about goal setting using SMART Goals.  Once you create your goals, the next step is accountability.  To help with this, consider the following:
  1. Breaking down your goals into smaller, more manageable chunks.
    • If you have a goal that you want to achieve in 6 months, break it down even further into each month so that you are prompted to reassess your progress and check on yourself!
  2. Action steps
    • List all the actions that will help you achieve this goal
– Once listed, pick 1-2 actions to track per week

Announcements

  • MINDSET Swag Shop again! Look for updated gear and links next week!

WOD Programming Phase Schedule (thru Feb 6th)

  • Pliability: Monday / Thursday
  • Strength: Tuesday / Friday
  • Metabolic Conditioning: Wednesday / Saturday

Next Strength / Assessment Week: Feb 8th – 13th  

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – January 4th, 2021

  • Theme: “Goal Setting”
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: STRENGTH / ASSESSMENT WEEK

Health Tip

Goal setting is our theme this week!
Learning how to write goals properly will make your strategic planning become very clear! As a physical therapist, I have to make multiple goals for every patient along their journey.  These goals, when well defined, give clarity to all involved as to the trajectory and journey toward completion.
I encourage you to start thinking about your 2021 goals and consider using the SMART Goal technique!

Announcements

  • **Mini Wodders will be taking a hiatus until Summer 2021! We are re-formatting and creating new programming for these young athletes! We look forward to seeing you in the future!**
  • After MANY requests, we will be opening up the MINDSET Swag Shop again! Look for updated gear and links next week!

WOD Programming Phase Schedule (thru Jan 9th)

  • Starting January 4th, we will begin our next training phase…
  • Strength / Assessment Week!
    • Don’t miss out on all the fun every day!!
    • We will be giving everyone opportunities to learn about their potential for safe movement.
    • It is also a chance for us to teach the details of many complex movements so you can improve your technique and learn your improved measurements.
    • Your coaches will provide more details at your WOD!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family

Mindset Member Newsletter – December 28th, 2020

Perspective

  • Theme: “Perspective”
  • Mobility Focus: Global
  • Stability Goals: NEW YEAR WEEK!
  • Skill work: NEW YEAR WEEK!

Health Tip

New Year’s Resolutions. If I am being honest, I hate them.
They promote a short-term idea to health and change.
They promote bad habits and unhealthy relationships with yourself.

Use this as an opportunity to find a better way to promote a healthy lifestyle and consistent choices no matter what the calendar says.
Use this as an opportunity to connect with yourself and find your worth.
Use this as an opportunity to find your true motivation for change and create a plan that you are held accountable for.
If you need assistance, Dr. Ellen is accepting only 5 additional people for her coaching program that involves solid plan creation, application, and weekly meeting assessments. Members only pay $240 for this 8-week program ($30/week). Please email Ellen (Ellen@Mindsetpt.com) if you are interested!

Announcements

  • We will be closed on New Year’s Day
  • This week will be The Best of 2020 Workouts all week!
    • Don’t miss out on all the fun every day!!
    • December 31st will be SPECIAL NYE WODs to end the year on OUR TERMS!  Let’s celebrate how far we have all come and all the wonderful things coming in 2021!
    • Join us on Dec 31st @ 10am for our FINAL 1 mile walk (outside, socially distanced and masked)
  • **Mini Wodders will be taking a hiatus until Summer 2021! We are re-formatting and creating new programming for these young athletes! We look forward to seeing you in the future!**

WOD Programming Phase Schedule (thru Dec 26th)

  • Best of 2020 all this week!
  • Starting January 4th, we will begin our next training phase. It will start with a Strength Week! More details to come!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

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

WE LOVE YOU MORE THAN YOU KNOW!

Your Mindset Family