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Mindset Member Newsletter – June 27th, 2022

The Week of
Learning From Hard Times

 

This Week’s Info

  • Mobility Focus: Hip External Rotation
  • Stability Goals: Triplanar Single Limb Stance
  • Skill Work: Triple Extension
  • Mindset: Learning From Hard Times

WOD Programming Schedule

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

Announcements

SUMMER CHALLENGE OPPORTUNITY!

  • We have created a 6-week Member Challenge to put a little “pep-in-your-step” and engage in a friendly competition for the summer!
  • Starting July 11th, EVERYONE has a chance to win!
  • It is all about THE POINTS. You will get points for things such as tracking your food, drinking water, attending workouts, bringing a friend, sweaty selfies and more.
  • HERE are ALL the details.
  • Tracking forms can be found HERE and need to be turned in weekly.
  • Other perks of the challenge: Improved self-love, self-compassion, and self-care. Sounds pretty good, right? If this sounds like it is for you, read on!
  • Sign up HERE or through your Push Press App to join the fun!

Summer Courses are OPEN – Register yourself or your loved ones ASAP, spots are filling up!

  • MamaBear 
    • Afternoon session available this summer.
    • MamaBear 102 enrollment is now open for our Fall session. We are almost FULL so hurry!
  • Athena 
    • Session 1 is closed but Session 2 is still open!

Cassidi is now accepting clients for Nutrition Coaching!

  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in working with Cassidi on your health!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Health Tip

RESILIENCE according to The Mayo Clinic:
“Resilience means being able to adapt to life’s misfortunes and setbacks.”
Last week we spoke about how you might react to stress and threats.

Here are some additional references about the 4 types of strategies we spoke about last week:

  1. Nervous System Fawn response
  2. Nervous System Freeze response
  3. Nervous System Flight response
  4. Nervous System Fight response

Next week, we will explore our Threat Bucket in more depth with Alyssa Chang, Neuroscience Health Coach.

Functional Medicine Corner

Bone broth – comfort food, health support, base for soups and stews…there are so many reasons to incorporate this into our diet as often as possible!

Many stores offer pre-made options for this, and there are times when purchasing this is a great choice!  Be aware, bone broth is NOT chicken stock – typical stock is made from chicken flavoring and other seasoning, rather than from cooking bones in water to leach the nutrients.

For those who are looking to save a little money or enjoy cooking from scratch, making bone broth can be quite easy!

The essentials needed to make bone broth include:

  • Beef, chicken, pork and/or fish bones – those with some cartilage attached are best such as joints or even chicken feet, as these provide even more healing gelatin.
  • Water
  • Large pot, crock pot or Instant pot

Additional ingredients that can add some flavor and nutrient density include:

  • Onions or leeks (1 small onion or 2-3 leeks sliced) and carrots (1 large cut into a few pieces)
  • Salt (or some other form of savory seasoning)
  • Get creative – you can also add mushrooms, celery, garlic, other herbs…make it according to your taste!

Place bones in a large 6-8 quart pot first, along with larger ingredients.

Place enough water to cover the bones and allow for a boil in the pot. That often means no more than 2/3-3/4 full. If cooking over the stove or in the crockpot, it is best to keep at a simmer for at least 8-10 hours, up to 24 hours or more to get as much nutrient density out of the bones. This is where the Instant Pot is a life saver – often 2-3 hours will provide a nice broth.

Optimally the finished product will “set” when placed in the fridge, much like a thin jello – that is an indication that you’ve successfully gathered those incredible nutrients from the bones.

Below are two other resources with further descriptions and recipes for Bone Broth from amazingly talented women! Enjoy!!

https://nomnompaleo.com/20120117quick-pressure-cooker-bone-broth
https://againstallgrain.com/2014/03/03/chicken-stock-bone-broth/

~ 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 – June

This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!

Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!

We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow

Mindset Member Newsletter – June 20, 2022

The Week of
Developing Resilience

This Week’s Info

  • Mobility Focus: Hip Internal Rotation
  • Stability Goals: Single Limb Stance
  • Skill Work: Double Extension
  • Mindset: Developing Resilience

WOD Programming Schedule

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

Announcements

SUMMER CHALLENGE OPPORTUNITY!

  • We have created a 6-week Member Challenge to put a little “pep-in-your-step” and engage in a friendly competition for the summer!
  • Starting July 11th, EVERYONE has a chance to win!!!!
  • It is all about THE POINTS! You will get points for things such as tracking your food, drinking water, attending workouts, bringing a friend, sweaty selfies and more!!
  • HERE are ALL the details!
  • Tracking forms can be found HERE and need to be turned in weekly!
  • Other perks of the challenge: Improved self-love, self-compassion, and self-care. Sounds pretty good, right? If this sounds like it is for you, read on!
  • Sign up HERE or through your Push Press App to join the fun!

Pause Request Form

  • In an effort to streamline and review Pause requests, please use THIS form to let us know of any illnesses or injuries!
  • Please remember, to help you continue your fitness and health goals during vacations and travel, we have our EXTENSIVE Virtual WODs for your convenience!
  • Password: LYMTYK

Summer Courses are OPEN!  Register yourself or your loved ones ASAP!  Spots are filling up!

  • MamaBear 
    • Afternoon session available!
  • Athena  
    • Session 2 is almost full!

Deep Self & Nutrition Coaching Now Available!

  • HERE is more information about this amazing program!
  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Health Tip

RESILIENCE according to The Mayo Clinic:
“Resilience means being able to adapt to life’s misfortunes and setbacks.”

When thinking about your personal responses to “life’s misfortunes and setbacks”, I want you to rename this as stress or threat.

Stresses / threats are things that challenge your perception of safety physically, emotionally, and psychologically.

So if you want to develop resilience, it could benefit you to look at your current responses to threats and stress. What do you do currently? Read through these four common ways that our nervous system uses and see how you might use these.

Please Note: There is no RIGHT or WRONG here. In addition, the reasons WHY you respond the way you do involve your personal history of implicit bias, trauma, etc.
Therefore, to dive into this personally, we highly recommend a trained mental health provider. Please reach out if you need assistance connecting with skilled providers! 

Functional Medicine Corner

Of all the super foods available, there is arguably one that provides the most comprehensive benefit to our body overall – bone broth! This nutrient-dense substance has been getting more publicity over the last few years as a gut-healing, mineral boosting, flavorful addition to meals, or a beverage to sip on its own. What benefits can we glean from including this somewhat regularly in our diet?

High in vitamins and minerals

  • When we cook bones and cartilage in water for long periods of time, they slowly release minerals such as magnesium, calcium, phosphorus, and potassium.
  • Glucosamine and chondroitin are also released from the cartilage, and marrow in the bones releases zinc, omega 3s and vitamin A.
  • In addition, collagen is released, which serves as a building block for our bones, cartilage, and skin as well!

Source of glutamine

  • Glutamine is a primary amino acid, or a protein building block that we must get from our diet.
  • This nutrient is essential in helping to heal the gut lining or provide support for a healthy gut.
  • This can be especially helpful for patients with IBS, Crohn’s disease, or ulcers.
  • Glutamine also helps to speed up muscle recovery after a hard workout!

Provides anti-inflammatory support

  • This is due to the presence of amino acids such as arginine and glycine alone.

Support for joint health

  • All the elements we get from drinking bone broth turn around and support our own bone, cartilage, and ligament health.

May improve sleep and brain function

  • Glycine delivered alone has been shown to help patients fall asleep faster and achieve more deep sleep through the night.
  • Sipping on a warm mug of bone broth in the evening may provide some similar benefits.

There are now several options for buying bone broth pre-made at the store, but you can also make this on your own! We will discuss this 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 – June

This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!

Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!

We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow

Mindset Member Newsletter – June 13, 2022

The Week of
Opportunity Within Failure

This Week’s Info

  • Mobility Focus: Hip Extension
  • Stability Goals: Hip
  • Skill Work: Hip Thrust
  • Mindset: Dealing with Failure

WOD Programming Schedule

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

Announcements

**COMING SOON** Our 2022 Summer Challenge!

  • Oh yes…  Get ready…  You asked for it…
  • We will be hosting a challenge starting in July ! Members will collect points for various challenges (attendance, bring a friend, etc) throughout the month!  The members with the top 3 point totals will WIN $$$$!
  • Entry into the challenge is $25
  • #1 Winner will get 50% of the prize money!
  • #2 Winner will get 20% of the prize money!
  • #3 Winner will get 15% of the prize money!
  • The remaining 15% will be donated to our Scholarship Fund for those in need of our MamaBear, membership and Athena programs.

MamaBear Den

  • We invite ALL and ANY MAMAS to join us for our very first-ever “MamaBear Den” event THIS FRIDAY, June 17th at 7 pm, here at Mindset!
  • The evening will consist of no agenda–just plan to kick-back, relax, decompress and enjoy the company of some fellow MamaBears!
  • Come as you are, bring your own beverage(s), alcoholic/non-alcoholic, and something to sit on (outdoor lawn chair or the likes). Light snacks will be provided too–after all, mama sometimes doesn’t make time to feed herself, so we have you covered!

Summer Courses are OPEN!  Register yourself or your loved ones ASAP! 

  • MamaBear
    • Only one session remaining for the summer!
  • Athena
    • Session 2 is still open!

Deep Self & Nutrition Coaching Now Available!

  • HERE is more information about this amazing program!
  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Health Tip

Are you afraid or derailed by the fear of failure?
How does it feel when you fail?
What do you do when you do fail?
How do you determine your reaction to failure?

The inspiring Les Brown says “You will fail your way to success” and wow, is he right.  Learning to fail faster can be a wonderful skill for growth!

Tony Robbins has additional wisdom in this 1 min clip that you should listen to a few times…

Functional Medicine Corner

Last week we discussed the importance of Vitamin C in helping us neutralize a variety of different molecules in our body to decrease oxidative stress, or in other words, to effectively prevent damage to our tissues and organs. Because of this fact, Vitamin C benefits so many aspects of our health, including supporting our ability to balance our good friend cortisol, support collagen formation, which is a foundational framework for our skin and bones, and help to fight off the allergies that attack many of us this time of year.

Vitamin C is a water-soluble vitamin – therefore, our body doesn’t store this well, and we need to get it in regularly through foods. In addition, individuals who are dealing with increased stress, those who smoke, or those on high-carb diets or with elevated blood sugar benefit from increased vitamin C as their bodies need additional antioxidant support. So, what foods provide the highest amounts of this essential nutrient?

Citrus fruits such as oranges, lemons and grapefruit are always a good source of Vitamin C. But there are many other fruits that also pack quite a bit of C, including guava, strawberries, papaya, cantaloupe, and kiwi. And don’t forget your vegetables – sweet red peppers actually provide more Vitamin C than many of the above fruits, including oranges! Other veggies that can pack a Vitamin C punch include spinach, broccoli, green pepper, brussell sprouts, and sweet potato.

Now you have a list for the grocery store and farmer’s market in the coming week! Enjoy those beautifully colored plants in at least a couple of meals daily, and you are helping your body develop more resilience to all that life throws at you.

~ 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 – June

This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!

Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!

We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow

Mindset Member Newsletter – June 6th, 2022

Assessment Week!

This Week’s Info

  • Theme: Assessment Week!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill Work: Global
  • Mindset: Give It All You’ve Got!

WOD Programming Schedule

Check out these helpful videos for what to expect!

Announcements

MamaBear Den

  • We invite you join us for our very first-ever “MamaBear Den” event the evening of Friday, June 17th at 7 pm, here at the Mindset PT gym & clinic.
  • The evening will consist of no agenda–just plan to kick-back, relax, decompress and enjoy the company of some fellow MamaBears!
  • We invite you to come as you are, bring your own beverage(s), alcoholic/non-alcoholic, and something to sit on (outdoor lawn chair or the likes). Light snacks will be provided too–after all, mama sometimes doesn’t make time to feed herself, so we have you covered!

Summer Courses are OPEN!  Register yourself or your loved ones ASAP! 

Deep Self & Nutrition Coaching Now Available!

  • HERE is more information about this amazing program!
  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Health Tip

Assessment Week is back this week!  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! Even consider adding a pinch of salt in 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

Vitamin C is an amazing nutrient to help support our immune system health. This is a reason we all tend to reach toward orange juice or oranges, grapefruit, or vitamin C supplements when we get a cold. However, Vitamin C has several other uses to support our overall health, including helping us to renew and restore after all the insults our body is exposed to daily. Let’s dive into this a little…

Vitamin C is a powerful antioxidant – this is likely a term you have heard tossed around quite a bit, but what does that mean? When our body is living from day to day, we create molecules called free radicals. These particles can create damage to other cells in our body as they remove electrons and create instability and decreased function. Antioxidants like Vitamin C come into the body and donate extra electrons to these free radicals, creating stable particles that can no longer cause damage to our own tissues. Our body makes our own free radicals as we are metabolizing our food or working out. However, exposure to chemicals, UV radiation, air pollution, etc. can also add to our free radical load. Vitamin C can help to combat this insult, regardless of the cause.

In addition, Vitamin C can help to support adrenal health and balance cortisol! Adding in Vitamin C can also help us absorb iron further, act as a natural antihistamine support during this season of allergy flares, and provide an essential nutrient to collagen formation, which means that it supports not only skin elasticity, but also bone health!

Next week we will discuss the foods we can focus on when trying to increase Vitamin C concentration in our diet. Citrus fruits aren’t the only powerhouses to focus on!

~ 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 – June

This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!

Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!

We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow

Mindset Member Newsletter – May 30th, 2022

Member Week!

This Week’s Info

  • Theme: MEMBER WEEK
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill Work: Global
  • Mindset: Celebration Time!

WOD Programming Schedule

  • Monday: Memorial Day
  • Tuesday: MetCon – “The Betsy”
  • Wednesday: Pliability – “The Wendy”
  • Thursday: Strength – “The Ashley B.”
  • Friday: MetCon – “The Jonathon”
  • Saturday: Pliability – “This Kristina

Announcements

Summer Courses are OPEN!  Register yourself or your loved ones ASAP!  Spots are filling up!

Deep Self & Nutrition Coaching Now Available!

  • HERE is more information about this amazing program!
  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Health Tip

Consider how you define a “good” day. Are you efficient or effective? Our culture strongly values efficiency and places a great deal of value on how many things you can do in an amount of time.

However, I would like you to try to strive for effectiveness this week. See how that feels for you and take note of any changes you experience along the way.

  • Efficient Days
    • You do a lot of things.
    • You check off everything on your to-do list.
  • Effective Days
    • You do important things.
    • This may not be a lot of things; maybe just one thing that makes a big difference.

Functional Medicine Corner

We have been discussing the importance of omega-3 fatty acids over the last couple of weeks, and the myriad of ways they help to support everything from brain and eye function to our heart, joints, abdominal organs and skin.

In Michigan during temperate months, we have plenty of opportunity to get fresh options locally. There are some considerations to keep in mind as we look to food as our source for this essential nutrient.

Mercury and other chemicals/metals

Many of us are likely aware of concerns about eating too much seafood while pregnant due to concerns about elevated mercury levels for the fetus.

However, ingestion of high levels of mercury or other chemicals is not optimal for anyone. Larger fish and ground scavengers in particular tend to carry higher toxic levels. Locally, bluegill or perch are likely better options for more frequent ingestion.

HERE is a government resource that helps to provide guidelines for many local lakes and rivers in the area.

In addition, HERE is a link that provides a pictograph of seafood and levels of mercury generally found in these animals.

Supplementation

With Omega 3 oils, quality is crucial. Just as fish can contain high quantities of mercury or chemicals, so can supplementation.

Therefore, it is important to look on the labels of omega-3 supplements to ensure they are being verified by a third-party agency to ensure quality and safety.  (Reminder – supplementation is NOT monitored by the FDA like prescription medication.)

These third-party organizations include NSF, Consumer Lab and USP among others. You will likely pay a little more for supplements that are governed by these third-party agencies, but you often get what you pay for!

So go enjoy the summer weather and savor a fresh catch from time to time! Your body will thank you!

~ 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 – May

This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!

Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!

We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow

Mindset Member Newsletter – May 23rd, 2022

The Month of Dr. Ellen!

This month is all about honoring our brave, fearless OG MamaBear and MINDSET founder, Dr. Ellen Hector!

This week the staff have taken over the newsletter and all the workouts to show this woman all the love we have for her!

This Week’s Info

  • Theme: LOVE YOURSELF & ELLEN!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill Work: Love yourself!
  • Mindset: How can WE (staff) help?

WOD Programming Schedule

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

Announcements

Summer Courses are OPEN!  Register yourself or your loved ones ASAP!  Spots are filling up!

Deep Self & Nutrition Coaching Now Available!

  • HERE is more information about this amazing program!
  • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Concert in the Corners!

  • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!

Policy Reminder

There have been some questions regarding our class cancellation policy.

Here’s a reminder of what is in our membership agreement — please let Amanda know if you have any questions!Late Cancellation / No Show PolicyIn consideration to your fellow members and to assist with your accountability, there will be a $15 charge for any no-shows or late cancellations.

Late cancellations are defined as within 8 hours of your class start time. You can cancel a class you have booked via the MindsetPT app, our web portal, or by contacting our office via phone. If you leave a cancellation message before the 8-hour window, it will not be considered a late cancellation.

This will allow other members from the waitlist sufficient time to be notified of their placement into the class.

Health Tip

We asked Dr. Ellen what her #1 health tip is…

She said, “Every day, find some way to choose yourself. It is not selfish to prioritize your own well-being, and with everything coming at us these days it is vital to make sure we set aside time to take care of ourselves. Sometimes all we can fit in is a few deep, mindful breaths before moving on to the next thing, but even those few breaths have incredible value.”

Functional Medicine Corner

Last week we discussed EPA, DHA and ALA as our foundational Omega 3 fats, and how they work in the body to support every cell’s structure as well as decrease inflammation, lessen clotting concerns and provide benefits to the neurologic system.

Since these fats are such important building blocks for our body, everyone benefits from focusing on including them in their regular diet.

However, certain conditions are provided specific benefits from increased consumption. Let’s touch on a few.

Cardiovascular Health
Research shows that increased ingestion of omega-3s is linked to a decreased incidence of cardiovascular events, especially in those with increased risk such as patients with diabetes and high cholesterol.  And increased omega-3 intake also lowers triglycerides and helps raise “good” HDL cholesterol!

Cancer Prevention
There are several observational studies that link lower rates of breast and colon cancer with increased ingestion of omega-3 fats.  This is believed to be at least partly due to the anti-inflammatory effects of these nutrients.

Ocular Health
Omega-3 ingestion can decrease progression of macular degeneration, in addition to decreasing severity of dry eyes.  It also supports development of eyes in infants.

Arthritis
Patients with rheumatoid arthritis who supplement with omega-3 have decreased morning stiffness and joint pain compared to those taking placebo.  This is likely due to omega-3’s powerful anti-inflammatory affect, which can also provide benefits to those with osteoarthritis.

Brain health
Although studies show omega-3 can’t be a stand-alone treatment, there are mild to moderate benefits to depressive symptoms.  Also, the addition of omega-3 supplementation can help improve recovery after concussion.  ADHD symptoms have also been shown to improve in some patients who focus on increasing omega-3 intake.How can we safely increase our intake of these valuable fats?  We’ll discuss that 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

Mindset Member Newsletter – May 16th, 2022

This Week’s Info

  • Theme: Staff Workouts!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Honoring our Leaders!!

WOD Programming Schedule

  • New Schedule
    • Staff Week starts MONDAY!
      • Come join us in celebrating your fearless leaders!  Every single member of our staff plays a vital role in the Mindset Method.  We couldn’t do this without them!
    • Member Week starts May 23rd
    • Assessment Week starts May 30th

Announcements

  • Concert in the Corners!
    • Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners’ event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

What you do first thing in the morning sets your tone for the day. The first thing you see. The first thing that hits your nose. The first thing that hits your nervous system. I encourage you to evaluate your morning practice and view it from the lens of your 5 senses.

Hear. Taste. Touch. Smell. See.

Hearing: Maybe try THIS.

Taste: Try a full glass of water.

Touch: Consider touching your heart.

Smell: Try something relaxing such as lavender.

See: Consider using the mirror 🙂

Functional Medicine Corner

Omega 3 fatty acids, commonly known as fish oil, are foundational building blocks to so many of the cells in our body. Numerous studies show that regular ingestion of omega-3s can influence cardiovascular, pulmonary, immune and hormone health. I know there are many of us who will seek out ways to include foods such as salmon or scallops in our diet as frequently as we can. However, there are other ways to get these essential nutrients in our diet if your tastes are more toward the “turf” side.

First, let’s break down omega 3 oils further and look at the ways they support our bodies. Omega 3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

  • EPA and DHA especially are crucial building blocks for the structure of all our cell membranes. DHA is used in high amounts in the retina, brain and sperm.
  • EPA and DHA are components of hormones that regulate clotting, contraction and relaxation of arterial walls as well as inflammation.
  • DHA is important in brain and eye development and function, especially in infants.
  • DHA influences numerous aspects of brain function, including attention and problem solving.
  • ALA is a precursor to EPA and DHA and can be converted, primarily by our liver. But this process is limited, with conversion rates of less than 15%. Otherwise, ALA is stored or used for energy by the body.

In the coming weeks we will discuss in more detail how regular omega 3 ingestion can influence our health, as well as where we can get optimal sources for quality EPA, DHA and ALA.

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

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 reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – May 9th, 2022

This Week’s Info

  • Theme: Decade Workouts!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Have Fun!

WOD Programming Schedule

  • New Schedule
    • Decade Week starts MONDAY!
    • Staff Week starts May 16th
    • Member Week starts May 23rd
    • Assessment Week starts May 30th

Announcements

  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

Want to nerd out with us? Check out this somewhat lengthy but incredible PODCAST from Dr. Andrew Huberman about exercise! Learn more about why we do what we do here at Mindset and the rationale behind the importance of breathing for nervous system regulation!

Functional Medicine Corner

Last week we discussed the importance of Vitamin D in bone and immune system health alone. But how do we ensure we get enough of this, especially during the months of December through February when the sun is a rare commodity in this beautiful northern state?

  1. Supplementation with Vitamin D during the winter is often helpful for those of us living in cold climates. We can get small amounts of Vitamin D in fortified foods such as dairy products, and in certain fish like trout, salmon and sardines. However, the amounts in these foods are often low, so relying on food sources alone is difficult.
    Cod liver oil is one form of supplementation that not only provides Vitamin D but also omega 3 fats such as DHA and EPA, Vitamin A and E. Otherwise, Vitamin D-3 is the best form of supplementation to find, as this tends to work more quickly to increase blood levels. And finding a supplement with Vitamin K2 in it as well helps to further increase absorption. In winter months, many of us would benefit from 2000 IU capsules daily.
  2. Sun!! The best way to get Vitamin D is through UV exposure. You do not need to bake in the sun for hours on end – just 5-30 minutes of direct sunlight on arms and legs alone, ideally daily, but even a couple of times a week can boost Vitamin D substantially. Sunlight through windows does not provide this benefit, and sunscreen also blocks Vitamin D synthesis. This is not to say that sunscreen isn’t still incredibly important! If you are spending the day outside, ideally try to get sun exposure for 20 minutes or so without sunscreen protection, and then promptly apply sunscreen for the rest of the day. So go outside and enjoy some sunshine this weekend and next week – mother nature is (hopefully) providing us with plenty of it! And Happy Mother’s Day!

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

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 reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – May 2nd, 2022

This Week’s Info

  • Theme: The Boy, The Mole, The Fox, The Horse
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Connection

WOD Programming Schedule

  • New Schedule
    • Decade Week starts May 9th
    • Member Week starts May 16th
  • Current Schedule (April 11th – May 7th)
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability

Announcements

  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts! Our fancy floor and staff appreciate this more than you know!
  • Testimonial Request!
    • Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
    • Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
  • Schedule Changes
    • Our short survey will be open for one more week. Make sure your voice is heard! We want to hear from YOU!
  • Summer Courses are OPEN!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

One of my top 10 books of all time is “The Boy, the Mole, the Fox and the Horse” by Charlie Mackesy. It tells the tale of these 4 friends through incredible messages and illustrations on every page. Do yourself a favor and check it out from the library or get yourself a copy. Then pass it on. Spread this simple yet powerful message of love far and wide.

Functional Medicine Corner

Vitamin D – for us Michiganders, this nutrient can be difficult to come by, especially in winter months. But ensuring we get adequate supply is important as Vitamin D impacts many different aspects of our health. Traditionally we think of this nutrient as a building block like other vitamins, but it actually works as a hormone in our bodies. This means it serves as a tool to help our body function optimally, rather than directly incorporating into our physical structure. Research on Vitamin D is ongoing, and there is still much to learn regarding the many ways Vitamin D acts in our body. Below are some clear ways that Vitamin D can help support optimal health.

1) Supports bone growth and health – Vitamin D is essential for calcium, phosphorus and magnesium absorption from our gut. This means it is important for children in order to help deliver minerals as bones are built, but also important for adults as we hope to avoid osteopenia or osteoporosis.

2) Assists in boosting immune function – Vitamin D works to decrease inflammation as well as enhance anti-inflammatory signals throughout the body. Also, there have been several observational studies over the last two years that show patients with low Vitamin D (below 20) have an increased incidence of more serious COVID infection.

3) Plays a role in secretion of other hormones such as insulin and possibly serotonin – Vitamin D is involved not only in secretion of insulin from the pancreas, but also in reduction of insulin resistance in other tissues in the body. We also know that seasonal affective disorder is tied to lack of sun exposure, and research suggests Vitamin D may play a role in serotonin availability as well.

Next week we will discuss how we can try to optimize Vitamin D intake and absorption, even in dark winter months!

~ 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 – May

It is a new month which means it is time to highlight yet another one of our incredible members. This month of May, we are spotlighting the amazing Michelle Bosch!

She packs quite the power and she can curl those dumbbells with the best of ’em! We are so happy to have your energy and smile in our classes and we would miss morning workouts without you.

We love you more than you know Michelle!

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 reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Staff Newsletter – April 25th, 2022

This Week’s Info

  • Theme: Slowing Down
  • Mobility Focus: Shoulder / TS
  • Stability Goals: Shoulder 90-180 deg
  • Skill work: Negative Breath / Prolonged Exhale

WOD Programming Schedule

  • New Schedule
    • Decade Week starts May 9th
    • Member Week starts May 16th
  • Current Schedule (April 11th – May 7th)
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability

Announcements

  • Noah’s Return!
    • Last summer’s intern, Noah Janssen will be joining us again starting in May on Mondays and Tuesdays!
  • Shoe Reminder
    • With the muddy spring we have been having, please remember to bring fresh clean shoes to your workouts!
  • Testimonial Request!
    • Have you enjoyed your time with us? Do you love your community of lifting and sweating buddies? We want to hear from YOU!
    • Let Amanda (amanda@mindsetpt.com) know if you are interested in helping with this project!
  • Schedule Changes
    • Yoga will sadly be discontinued as of May. Our final yoga class will be April 30th. We have loved offering this type of class for our members but due to difficulty finding instructors and low attendance, we will be removing this from our list of offerings at this time.
    • The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th.
    • We will be closed for Memorial Day.
    • We want your feedback regarding scheduling, classes, instructors, and more! HERE is a short survey to help us make your membership even better! We love and appreciate you!
  • Summer Courses
    • MamaBear 
      • Mary-Katherine will be offering 2 summer sessions for our mamas! HERE is the link for more information on dates, times and registration!
    • Better Runner
      • Our Better Runner course is back! HERE is the link for additional details, dates, times and registration!
    • Athena
      • Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
      • Click HERE to register your female athlete today!
  • Deep Self & Nutrition Coaching Now Available!
    • HERE is more information about this amazing program!
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

Let’s talk about positions. You’ve probably heard Dr. Ellen say, “Position = Power. If you don’t have a good position, you can’t generate proper power.”

So having good positions requires appropriate mobility and stability. But if you only work on your mobility while at the gym, this process takes a really long time to achieve. If you can work mobility into your day while at work or while watching TV at home, or while reading a book, you are now really optimizing your time and body!

The area that tends to be a sticking point, literally and figuratively, for most of you is your hips! Check out THIS cool quick video about strategies and the benefits of changing hip shapes throughout your day. I bet some of these positions will be familiar…

Functional Medicine Corner

Last week we discussed many of the roles MAGNESIUM plays in maintaining optimal daily function. For those with significant GI disorders or Type 2 Diabetes especially, there is a greater likelihood for magnesium deficiency over time. In addition, research shows that obtaining adequate magnesium through diet and/or supplementation can positively affect both the cardiovascular system and bone health, decreasing the incidence of hypertension as well as osteoporosis. So how can we get this nutrient in our diet?

1)    Seeds and nuts, such as pumpkin and chia seeds as well as almonds, cashews, peanuts – They have some of the highest concentrations of magnesium per serving. And these are so easy to add to meals, such as pumpkin seeds or nuts in salad and overnight oats with chia. Or they make fantastic snacks that provide some sustained energy!

2)    Spinach – This is also easy to add to smoothies, salads or even mixed in an egg scramble.

3)    Black beans and soy or edamame – Even soy milk provides higher levels of magnesium, and tofu can be added to stir-fried meals quite easily, even if you don’t omit meat. Black beans are an amazing addition to chili, Mexican dishes or buddha bowls.

4)    Supplementation – Ideally we get this nutrient in our diet, but at times there is reason to increase supplementation further. There are a myriad of options available, and each form of magnesium supports the body a little differently:

Mag citrate is often best used to help keep bowel movements more regular.

Mag taurate tends to benefit the cardiovascular system.

Mag malate can often help improve energy.

Mag glycinate and threonate can help address nerve or brain concerns.

One supplement to avoid – mag oxide. It is poorly absorbed and therefore often not worth the money spent.

For more detailed information on this vital nutrient, you can visit NIH.govhttps://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/

~ 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 – April

Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!

Check her out rocking the Wonder Woman workout!

We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!

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 reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family