This Week’s Info
Mobility Focus: Global
Stability Goals: Global
Skill Work: Global
Mindset: RING THAT BELL!
WOD Programming Schedule (through December 2nd)
Monday / Thursday: Assessment Day A
Tuesday / Friday: Assessment Day B
Wednesday / Saturday: Assessment Day C
End of the year calendar:
12/4 – 12/9: Assessment Week
Secret Santa drop off begins Monday!
12/11 – 12/16 : Member Week
12/18 – 12/22: Mystery Week!
12/23: Ugly Sweater Holiday Workout (reserve your WOD spot ASAP!!)
12/26 – 12/30: Best of 2023 Week (Playlist is READY!!!)
January 1st Week: New Phase Training begins!
Secret Santa is under way!!
Gift Drop Off Dates
Gift #1 will be due on Monday, December 4th.
Gift #2 will be due on Monday, December 11th.
Gift #3 will be due on Monday, December 18th. This can be the week that you reveal yourself to your Secret Santa! Or you may choose to keep it anonymous.
All gifts, each week, have a suggested cost limit of less than $10 per week. Feel free to get creative–hello sustainable shopping or crafting if it is your thing!
Place your drop offs at our Christmas tree in the lobby. Feel free to discreetly drop your gift or ask a staff member for help if you need it.
You are welcome to drop off your “Santa” gift to us early, or you can get creative and place your gift in the “Santa basket” with a note on it saying “Do not open until (Date).”
New WOD Schedule starting December 11th!
We are adding additional morning classes on Tuesdays and Thursdays, along with an additional noon WOD on Tuesdays!
Please verify that your reservations are accurate with these changes effective December 11th!
Give the Gift of Mindset this Year!
Gift certificates available for Massages, Gym Memberships, Deep Health Coaching, Personal Training and more!
Our very own Dr. Sean is officially offering Dry Needling in his treatment sessions! This amazing treatment technique can be very effective in treating chronic pain issues such as headaches, low back pain and more! Stay tuned to the newsletters to learn more!
Dr. Sean will also be hosting a demonstration (date and time coming soon) so you can see it so you can understand how easy this treatment actually is!
Dr. Sean Clark, PT, DPT
Physical Therapist, Coach
SWAG IS IN!!!
Your goodies are in the lobby!!
Mindset Health Tip
Assessment Week is HERE!!
Here are some great ways to prepare yourself:
Breathe! Remember you have actually been preparing for this through our programming.
For those of you doing this for your first time, have fun and gather baseline data. Write down your results in your folder! You will want them later!
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.
Eat nutritious food! Give your body the energy and nutrients it needs to perform and recover.
Drink your water people! Consider adding a pinch of salt to your water (not enough to taste).
Try to get to each Assessment Day once to expose yourself to the different areas of testing.
RING THE BELL when you achieve a personal record! Write your achievements on the board! Celebrate every single win and attempt!
Have FUN! CHEER on your fellow workout buddies! GIVE IT YOUR ALL!
After Assessment Week, we will work into our education regarding breath, recovery and nervous system regulation!
Functional Medicine Corner
As we head full tilt into the crazy schedule of the holiday season, it’s important that we do our best to take care of our bodies. There are plenty of bugs and viruses being passed around right now, and avoiding getting sick is one of the best ways to fully enjoy the holidays! It is incredibly important to prioritize sleep, as well as keep moving and coming to WODS. We can also use our daily meals to support our immune system. Remember, up to 70% of the immune system is in the gut. So as much as we can counter the increased sugar intake from holiday gatherings with nutrient dense meals at home, the better our bodies will feel in December! Here are a few options to consider:
Cozy Autumn Wild Rice Soup – This soup has powerful immune supporters such as sweet potato, kale, and mushrooms. And the base can be made with bone broth, which provides essential vitamins and minerals as well as glutamine to keep your gut happy.
Immune Boosting Smoothie – Fresh fruit and leafy greens such as spinach can provide a powerful supply of vitamin C. Add a little chia seed and yogurt to balance the natural sugars with protein and fiber if you want to decrease the impact on blood glucose.
Blueberry Crisp – This is technically a dessert recipe, but this could arguably be a breakfast supplement as well. Oats provide good fiber and beta glucans to help support our gut and immune system. And blueberries are high in antioxidants, which also can provide powerful immune support. Or bring this as a healthier treat option to a party!
We are considering offering a course in 2024 all about hormones!
Stress hormones, thyroid and female hormone balance would be discussed.
However, we are hoping to assess interest and get community input.
If you are interested in a hormone course, please complete the quick questionnaire linked here to provide some feedback.
We appreciate your opinion!
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
ATTENTION ALL MINDSET MEMBERS!
If you haven’t met Kim, you need to!
Using her incredible body awareness and yoga experience, this amazing woman has worked so hard to make some serious strength and stability gains!
This elementary school teacher makes her health a priority and leads by example coming to the majority of the 5:30am WODs each week!
She always has something positive to say and is such a joy with her signature laugh!
WE LOVE HER MORE THAN SHE KNOWS!
We are overjoyed to announce our partnership with MRC Artworks!
This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.
We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!
Come check them out at our office or at their downtown location!
Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!
Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm!
**Place your orders before NOON on SUNDAYS**
Does Juicy Leaf use organic fruits and vegetables?
- We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
What’s the difference between a juice and a smoothie?
- The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
- By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
- The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
- Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.
What are the benefits of juice?
- Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
- Easy way to incorporate more fruits and veg in diet than eating produce alone.
- Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.