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Mindset Member Newsletter – September 26, 2022

The Week of
Doing Hard Things

This Week’s Info

  • Mobility Focus: Global
  • Stability Goals: Shoulder @ 90 deg
  • Skill Work: Retro Lunge
  • Mindset: Doing Hard Things

WOD Programming Schedule (thru October 15th)

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

Announcements

We heard you!

Julie Gandolfo, Vedic Meditation extraordinaire, will be in Michigan only until November so we are grabbing some time from her to bring you this course!

What is Vedic Meditation?

When is this course going to take place?

Click HERE to learn more and sign up!

_______________________

2022 is almost over! How did that happen? Let’s end this year with a BANG!

  • October – Models and Mentors in Movement
    • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
    • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
    • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!
  • November Healthy Living Locally
    • We will showcase some amazing local partners and specialty options going into the holidays!  More info next week!

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!


Oh, I forgot to mention…

OUR NEW SWAG SHOP IS COMING!!

Stay tuned…

Health Tip

Doing hard things makes you better in so many ways!

Physically!
Emotionally!
Cognitively!

Check out this quick article from LifeHack.org to read about 8 reasons why you should continue to challenge yourself! Next week will talk about how you approach challenges you can’t do YET.

Functional Medicine Corner

In functional medicine, our goal is to address chronic health conditions with lifestyle interventions such as eating nutritiously, moving intentionally, and addressing stress resiliency to improve overall health.

New research released regarding intentional breath work and its response on blood pressure just gave us clear data that provides further support to the power of our own action in controlling our health destiny. This is important, as 47% of adults in the United States suffer from hypertension, or elevated blood pressure over 130 systolic (top blood pressure number) or 80 diastolic (bottom number).

As is detailed further in this article, researchers took volunteers aged 18-82 and had them breathe for 5 minutes a day into a breath-resistance device. They found that engaging in 30 breaths per day for just 6 weeks decreased systolic blood pressure by 9 points. A similar decrease is what we expect when patients take a blood pressure medication, showing that focusing intentionally on diaphragmatic breath can be as effective as taking a prescription! How important is a 9 point drop? This is correlated with a 35% reduction in stroke risk, and a 25% reduction for heart disease.

The lead researcher points out that using one of these devices is equivalent to engaging in cardiovascular activity, and that past research shows that regular abdominal breathing and meditation can have similar benefits. So keep breathing into your belly, keep moving intentionally, and know that you are making your heart and blood vessels happy!

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long. 💚🙌🥰

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you! 😍

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 19, 2022

The Week of
Welcoming Challenges

This Week’s Info

  • Mobility Focus: Global
  • Stability Goals: Rotator Cuff 0-90 Deg
  • Skill Work: Squat
  • Mindset: Welcoming Challenges

WOD Programming Schedule (thru October 15th)

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

Announcements

Mindset’s Favorite Things…

  • For the home stretch of 2022, we are going to have some serious fun!
  • Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
  • October – Models and Mentors in Movement
    • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
    • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
    • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Health Tip

This week is about Welcoming Challenges!  

Viewing challenges as opportunities for a different path or personal growth is a way to reframe situations and reduce action-paralyzing fear responses. It creates empowerment and control!

HERE is probably my favorite video of all time and it is a GOOD reminder to approach adversity differently. Prepare yourself for chills…

Functional Medicine Corner

There is much in the news these days that I choose to skim over or ignore, largely to preserve my cortisol balance and sanity. However recently an article caught my eye that gave me joy and hope for our nation’s collective health future.

On September 28th, there will be a national conference on hunger, nutrition and health. This will be held in Washington DC and is free to the public with access virtually. The topics this conference will address include:

  1. Improving food access and affordability for all
  2. Integrating nutrition and health – food is medicine!
  3. Addressing the importance of physical activity – everyone needs WODs in their lives!
  4. Supporting food entrepreneurs and local farmers – like Of the Land, who supplies the amazing Green Boxes weekly!
  5. Enhancing nutrition and food security research

In this incredible community, we have all experienced the real benefits of how making daily choices regarding movement and food can make tangible differences in our overall health picture.

My hope is having a national stage for these important topics will spur more communities like this one, so we can decrease the incidence of chronic illness and improve overall health and happiness in our nation. Click on the links above for more information and how to get involved!

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long. 💚🙌🥰

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you! 😍

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 12, 2022

The Week of
ASSESSMENT!!

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

Announcements

Green Box from Of The Land

  • Don’t forget to order your Green Box each week to get fresh, locally made/sourced food!
  • We love our Of The Land partners! Their efforts to provide real and healthy foods to your neighborhood while focusing on minimizing food waste are incredible!

Mindset’s Favorite Things…

  • For the home stretch of 2022, we are going to have some serious fun!
  • Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
  • October – Models and Mentors in Movement
    • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
    • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
    • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!

__________________________

Don’t forget about our Halloween WOD!
Can’t wait to see you there!!

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. Consider scheduling a 1:1 nutrition consult with Cassidi if you want to learn more!
  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

I know many of us feel we are perpetually on the go during the school year. Between sports practices or games, music lessons and after school clubs, we are often left feeding our kiddos (and ourselves) in the car on the way from one event to the next.

Below are a few ideas to tempt the palate and fill hungry bellies while still providing good fuel for our growing and active little humans, as well as ourselves!

  • Meat or cheese sticks, trail mix, natural fruit and/or nut bars
    • There are several options available at stores such as Costco, Meijer and Earth Fare that provide good quality and well-sourced nutrition and are also easy to grab or store for quick fuel.
  • Tortilla roll-ups
    • There are so many options for these bite-sized snacks – this can range from cream cheese and veggies to deli sandwich fixings, or nut butter and fruit slices like apples or bananas.
    • Just add toppings, roll it up, and slice it into bite-sized pieces for easy munching.
  • Sweet “treats”
    • There are many items we can bake or create that can satisfy a bit of a sweet tooth, and still provide some protein, fiber and nutrients to sustain for at least a couple of hours.
    • Consider pumpkin cookiesenergy bites, or zucchini muffins. Baking with nut flours or butters and adding shredded veggies or flax/chia seed provides some super fuel along with yummy flavor!
  • Soup or chili in a personal thermos
    • Especially when the weather turns chilly, this can be a relatively easy meal idea that is quite transportable.
    • I’m happy to share a couple of our family’s favorites – sausage and potato soup or Instant Pot chili, anyone?

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long. 💚🙌🥰

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you! 😍

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 6, 2022

The Week of
Member Celebrations!

This Week’s Info

  • Monday: Happy Labor Day!
  • Tuesday“The Brittany”
  • Wednesday: “The Rachel”
  • Thursday: “The Amy”
  • Friday: “The Jan”
  • Saturday: “The Julie”

WOD Programming Schedule

  • September 6-10th – Member Week!
  • September 12 – 17th – Assessment Week!
  • September 19 – 24th – A New Training Cycle Begins!

Announcements

Mindset’s Favorite Things…

  • For the home stretch of 2022, we are going to have some serious fun!
  • Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
  • October – Models and Mentors in Movement
    • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
    • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!
    • The Halloween Costume WOD will be on Oct 29th! Mark your calendars!

Health Tip

Did you know it is physically, emotionally and cognitively healthy to celebrate yourself and others?  Let’s celebrate the big things!  The little things!

Why is celebrating important? Let’s talk about it!

  1. Celebrations reduce stress responses!
  2. Celebration releases happiness!
  3. Celebration strengthens communities!

So LET’S PARTY this week!!!

Functional Medicine Corner

Last week we discussed how we can provide more nutrient density into our breakfast each morning. This week, let’s focus on how to ensure we are fueling optimally around noon to provide us sustained energy through the second half of the school or work day.

  • Maximize sources of protein
    • Ensuring adequate protein portions at lunchtime will help to provide sustained energy that lasts to the end of the school day and beyond.
    • This can be in the form of a deli meat sandwich, but hard-boiled eggs, nuts, hummus, or left-over roast from the night before are also great options!
  • Provide variety and color
    • Lunches can become very quickly boring after a couple of weeks of the same foods.
    • Working on including different colors in fruits and vegetables with yogurt dips or nut butters can provide some interest, as well as increased nutrient density.
    • Even consider themes such as Mexican or Mediterranean to jazz lunchtime up a bit!
  • Add creativity with things like yogurt, salad or protein bowls
    • Send separate ingredients in small wraps or bento boxes, as well as some type of container to mix them all. Then ingredients remain fresh until they are mixed together before eating.

Below are some ideas to help get your creative juices flowing!  Enjoy creating!

https://www.andianne.com/bento-box-lunch/
https://frostedevents.com/bento-box-lunch-ideas-cheat-sheet/#jp-carousel-6760
https://delightfulemade.com/lunchbox-turkey-ham-skewers/

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long. 💚🙌🥰

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you! 😍

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – August 29, 2022

The Week of
Consistency is Key

This Week’s Info

  • Mobility Focus: Hip
  • Stability Goals: Hip
  • Skill Work: Pull Up 2
  • Mindset: Consistency

WOD Programming Schedule

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

Announcements

MEMBER SURVEY RESULTS!

  • First, thank you for giving us incredible and useful feedback! We HEARD you!
  • COVID Exposures: If Mindset finds out that you or your class was exposed to someone with COVID, you will be notified via email. However, please know that given the CDC Guidelines for Exposure (within 6ft for 15min), the chances of a true exposure are very limited based on the way we run our classes.
  • No Show / Cancellation Policy Review: Please reference the Member Guide you were sent when you signed up for your membership or the Waiver in your Push Press account or let us know if you need it sent to you again. My apologies as I couldn’t attach it to this newsletter!

Mindset’s Favorite Things…

  • For the home stretch of 2022, we are going to have some serious fun! Plan on a new theme, lots of wisdom, giveaways and celebrations each month!
  • Get ready for October…
    • It is Mentor and Me Month! We are giving you 4 free classes for a friend, child, mentee, etc. for this month! Contact Amanda to sign up someone important to you!
    • The Halloween Costume WOD will be on Oct 29th! Mark your calendars!

Summer of You Challenge Winners!

  • Let’s give a BIG congratulations to the winners!
    • 1st Place: Kristy M.
    • 2nd Place: Nancy K.
    • 3rd Place: Nikki M.

Health Tip

 

Consistency is key… but why?

The answer is simple. Watch this 60-second video by the amazing Andrew Huberman, a Stanford Neurobiologist, on Central Pattern Generators.
If you have ever heard Dr. Ellen speak, then you know the power is in your nervous system! So knowing how it works and using that to your advantage is where you can find your power.

Functional Medicine Corner

As hard as it is to believe, it is time to get back to school! This means packed lunches, after school sports and arts activities, and early morning breakfast. This is also a time of year when we try to figure out how to best fuel our families, acknowledging that time is often limited. There are many ways we can still focus largely on eating nutrient dense foods without spending hours in the kitchen! Let’s consider how to optimize breakfast today.

  • Protein is key
    • Protein is an optimal addition to help fuel ourselves and our kiddos consistently through the morning.
    • Eggs are a nutrient-dense addition in the morning and are often easy to prepare.
    • Yogurt, protein powder and low-sugar, well-raised breakfast meats are also great options.
  • Batch cooking
    • Quiches, casseroles, overnight oats…. All of these can be made ahead of time and then quickly and easily grabbed in the morning for a quick, yet nutritious beginning to your day.
  • Add a fruit and/or veggie
    • Getting some good plant-based nutrients first thing in the morning can really help to fuel the brain and the body.
    • This can easily be done by adding some leftover veggies to an egg scramble, or adding fresh fruit to overnight oats.

Below are a few recipe ideas. Happy experimenting, and wishing the best to all as we head back into fall!

~ 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe

Mindset Member Newsletter – August 22, 2022

The Week of
Motivation vs. Consistency

This Week’s Info

  • Mobility Focus: Thoracic & Shoulder
  • Stability Goals:  Scapular Retraction / Rotation
  • Skill Work: Pull Up 1
  • Mindset: Motivation vs. Consistency

WOD Programming Schedule

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

Announcements

MEMBER SURVEY!

  • We want to hear from YOU! As we approach the Fall and Winter seasons, we want to hear your needs! Please take 3 min to give us your feedback through this short survey!

Summer of You Challenge!

  • Winners will be announced this week!!

Attention Masters Members!

  • We heard you! HERE is your link to register for our Masters Nutrition Course!
  • The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
  • Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
  • BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!

Health Tip

How often do you feel “ready” in life?

I have always felt that I can do more, no matter what I am faced with. However, I am never completely ready for anything. But this hasn’t stopped me from taking the first step and pursuing my dreams.

Never has, and never will.

Sometimes I failed, but most of the time, despite not being “ready,” I took the first step and reached my goals. Big or small.

Whether it was an exam or a life-changing event, I knew one thing — there is no such thing as the right moment or being 100% ready.

You can always do more, learn more, prepare more…or wait for a better time.

But eventually, you’ll have to take the first step.

Otherwise, you’ll end up spending your entire life waiting for the perfect opportunity, without actually experiencing it.

And that’s the risk of waiting until you are ready.

Functional Medicine Corner

Last week, we finished our discussion of the five main functions of the gut, speaking about the importance of the gut-brain axis, or the very tight connection between gut health and how well our brain functions. I mentioned that at least 90% of the serotonin in our body is made by beneficial bacteria in the gut. Many of us are aware that this neurotransmitter can make us happy, but what does it do for us exactly, and how can we increase it?

Serotonin is manufactured partly with the precursor tryptophan – an amino acid, or primary protein building block found in many meat sources (yes, like turkey!). When it is produced, it works to not only help us regulate our mood, but also keeps the digestive tract moving. In addition, melatonin is made from serotonin in the brain, so it helps us to get better sleep. Serotonin also works to help improve clotting when we are healing.

There is quite a bit we can do daily to help increase our own serotonin, including:

  1. Eat more tryptophan-rich foods, such as poultry, milk and fish, but also bananas, apples and prunes.
  2. Get more exercise, as exercise boosts serotonin production indirectly, partly due to benefits in gut health overall. In addition, exercise requires the release of tryptophan into the blood stream, allowing it to become available to be made into serotonin.
  3. Spend time in the sun! It is still around in abundance for a few more weeks, but especially in the winter it is important to continue to expose ourselves to the sun for at least 10-15 minutes daily. This can help keep serotonin levels higher, decreasing the incidence of seasonal affective disorder.
  4. Optimize your gut microbiome, by eating probiotic foods and beverages, avoiding unnecessary antibiotic exposure, getting outside in nature, and sometimes taking a good probiotic.

~ 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe

Mindset Member Newsletter – August 15, 2022

The Week of
Day One vs. One Day
(yes, again!)

This Week’s Info

  • Mobility Focus: Thoracic and Hip
  • Stability Goals: Hip and Scapula
  • Skill Work: Bent Over Row / Pull 1
  • Mindset: Day One vs. One Day

WOD Programming Schedule

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

Announcements

MEMBER SURVEY!

  • We want to hear from YOU! As we approach the Fall and Winter seasons, we want to hear your needs! Please take 3 min to give us your feedback through this short survey!

**Attention Masters Members!**

  • We heard you! HERE is your link to register for our Masters Nutrition Course!
  • The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
  • Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
  • BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!

Want to clean out your closet for a good cause? 

  • We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
  • The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
  • Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook! 
  • The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
  • If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!

Health Tip

Your alarm clock goes off.  You have two choices. Wake up or hit snooze…

So how do you make that decision?

If you make your decision based on EMOTIONS and how you FEEL, you won’t get out of bed.

If you make your decision based on your CONVICTIONS and GOALS, you will get out of that bed

How do you make your decisions?

Functional Medicine Corner

We always think of the brain as the central command center for the body, however the GI tract plays a significant role in helping the brain navigate from day to day. Part of the reason for this is that the gut itself is constantly taking in information from our surrounding environment, along with our other senses. This important connection between these two organ systems is called the gut-brain axis.

The enteric nervous system, or a complex series of 200-600 million nerves that extends throughout the gut and is connected ultimately to the brain, works to control several GI functions. This includes controlling digestive secretions, boosting the immune system responses, and providing a highway of communication between the microbiome and our brain. This is also where stress and the gut collide, as the enteric nerves are one significant influencer that determines whether we are in “fight or flight” or “rest or digest” system response at any given moment.

In addition, several neurotransmitters and hormones are shuttled through this nervous “highway” system as well. As we have discussed previously, about 90% of the serotonin in our body is made by beneficial bacteria in the gut.

Serotonin, GABA and other chemical influencers travel along the vagus nerve to influence how our brain functions. The gut-brain axis is an area that is being researched extensively today, and we are uncovering more connections as we continue to dig into the intricacy of our gut 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe

Mindset Member Newsletter – August 8, 2022

The Week of
Day One vs. One Day

This Week’s Info

  • Mobility Focus: Thoracic and Hip
  • Stability Goals: Hip and Scapula
  • Skill Work: Bent Over Row / Pull 1
  • Mindset: Day One vs. One Day

WOD Programming Schedule

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

Announcements

**Attention Masters Members!**

  • We heard you! HERE is your link to register for our Masters Nutrition Course!
  • The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
  • Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
  • BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!

Masters Class Openings!

  • We have a few openings left in our Masters Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
  • Reach out to Amanda with any questions or recommendations!

Pause Requests

  • Thank you everyone for using the online Pause Form for those pesky illnesses, etc. That is so helpful for tracking for us!
  • Just remember to fill out the request as soon as you can because our system will not allow us to retroactive these requests.

Want to clean out your closet for a good cause? 

  • We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
  • The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
  • Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook! 
  • The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
  • If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!

Health Tip

Day One vs One Day

Many of us prolong or postpone the initiation of change until we are “ready” but that “ready” state usually never comes. Or we wait until we will “feel motivated”.

I want you to note that those are both FEELINGS and EMOTIONS. Feelings and emotions vary and change frequently, and are affected by many factors.

Making decisions and priorities based on how you FEEL will derail your progress and advancement every time. Instead, consider making decisions based on YOUR VALUES and GOALS!

HERE is a great video to help you learn more about this!  Next week, we will talk about your alarm clock…

Functional Medicine Corner

We’ve talked so far about the importance of our gut as it helps us digest and absorb our nutrients, eliminate waste, and provide a home for trillions of “coworkers” or microbes in our body.

However, as important as it is that our gut allows certain nutrients in, it is JUST as important that our gut keeps other inflammatory elements out of our body. Our gut lining is made up of a single cell layer, but that layer serves as some mighty protection!

If we think of the body as our castle, the cells that line the inside of the gut serve as our castle wall. Everything that goes into the gut daily is still technically “outside” of our castle, until it passes through specific channels or doors in our castle wall. This is what happens with our nutrients.

However, castle walls in medieval times were largely present to protect those inside those walls. Thieves and enemy armies are much less of a concern if they are outside that strong stone structure.

If the cells lining the intestine are healthy and joined together tightly by intact protein structures, then it is very difficult for non-digested food particles, chemicals, or harmful microbes to pass through and wreak havoc inside our castle.

However, if our castle wall is full of holes because the cells and their connections to each other are inflamed or damaged, now we have routes where those enemies can much more easily pass through and damage our own body, as well as inflame the 70% of our immune system that is present in our gut.

Keeping the strength of that wall is necessary for the health of our entire castle grounds!

~ 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe

Mindset Member Newsletter – August 1, 2022

The Week of
Balancing Stress Physiology

This Week’s Info

  • Mobility Focus: Hip and Thoracic
  • Stability Goals: Shoulder 90-180 Degrees
  • Skill Work: Crawling
  • Mindset: Balancing Stress Physiology

WOD Programming Schedule (thru August 6th)

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

Announcements

Summer of YOU Challenge

  • Wahoo! Next week is going to be so NEAT 🙂
  • Get your WEEK 3 tracking info to Amanda by MONDAY!!!! You can drop them off or email them in! (Amanda@MindsetPT.com)

**Attention Masters Members!**

  • We heard you! HERE is your link to register for our Masters Nutrition Course!
  • The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
  • Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
  • BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!

Masters Class Openings!

  • We have a few openings left in our Masters Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
  • Reach out to Amanda with any questions or recommendations!

Pause Requests

  • Thank you everyone for using the online Pause Form for those pesky illnesses, etc. That is so helpful for tracking for us!
  • Just remember to fill out the request as soon as you can because our system will not allow us to retroactive these requests.

Want to clean out your closet for a good cause? 

  • We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
  • The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
  • Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook! 
  • The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
  • If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!

Health Tip

Now that you know humans are meant to interact to stimulus, how do you master your ability to respond? Consider the term “Emotional Agility.” This is defined as the ability to be flexible with thoughts and feelings in order to have an optimal response to the many different situations you find yourself in every day.

Defining emotional agility isn’t difficult, but putting it into practice may be more complicated.

HERE is a 2-minute video about what it is and a few short strategies for building this skill.

  • Recognize emotions
  • Accept your emotions
  • BUT ACT ON YOUR VALUES

All of this feeds into the complex world of taking control of your life, advancing your personal experience, and therefore optimizing your physiology!

Functional Medicine Corner

Did you know that our GI tract serves as a home for over 100 trillion microorganisms?

These largely consist of a variety of different bacteria, however yeast or fungi, viruses, and sometimes even a few parasites can reside in our gut as well. In total, these organisms likely weigh at least 6 pounds on their own.

Over the past several years, research is beginning to truly uncover some of the ways our body not only communicates but truly relies on these bugs to help our body optimally function.

There is good indication that our gut microbiome affects the way our body metabolizes significantly. The combination of bacteria we house can:

  • affect the way our blood sugar is regulated
  • contribute to cholesterol and amino acid regulation or creation
  • create short chain fatty acids, which in turn nourish and keep our colon cells healthy
  • aid in the creation of certain vitamins, especially Vitamin K
  • regulate immune function and “training”
  • prevent overgrowth of harmful organisms, and….
  • keep us pooping regularly!

Every single person’s gut microbiome is unique, however at times if the balance of “good” and “less desirable” organisms gets tipped in the wrong direction, this creates what we call dysbiosis.

Often this can lead to GI symptoms, but because of the many jobs our bacteria have that were just mentioned above, this can contribute significantly to many other health symptoms and conditions. This is why one of my mantras is “it all begins with the gut!”

Thankfully, there is so much we can do to restore optimal residents in the internal apartment building that is our intestines.

~ 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe

Mindset Member Newsletter – July 25, 2022

The Week of
Negative Stress, Threats and Stimulus

This Week’s Info

  • Mobility Focus: Shoulder / Scapula
  • Stability Goals: Shoulder 90-140 Degrees
  • Skill Work: Plank Variation
  • Mindset: Negative Stress and Threats

WOD Programming Schedule (thru August 6th)

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

Announcements

Summer of YOU Challenge

  • Wahoo! So many of you are rocking this challenge!
  • Get your WEEK 2 tracking info to Amanda by MONDAY!!!! You can drop them off or email them in! (Amanda@MindsetPT.com)

Course Updates

  • MamaBear 102 is OPEN and almost FULL — register ASAP! 
  • We will be offering a 6-Week Nutrition Course for our Masters Classes per YOUR request. More information will be coming soon but mark your calendars for Fridays 9:30am from Sept 9th to Oct 14th!

Master’s Class Openings!

  • We have a few openings left in our Master’s Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
  • Reach out to Amanda with any questions or recommendations!

Want to clean out your closet for a good cause? 

  • We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
  • The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
  • Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook! 
  • The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
  • If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!

Health Tip

Stimulus is how you grow! Literally!

Humans are meant to adapt to many different stimuli! Therefore, if you choose your stimulus wisely, you will find your body changes in the ways YOU decide!

So use this to your advantage! Choose what you expose yourself to in a smart, proactive way! Taking control of your life and physiology in this way can make you stronger, healthier and even happier. Don’t believe me? Check out THIS article to learn more!

Functional Medicine Corner

OK folks – we’re going there! That’s right…we’re talking about poop!! I know it is a taboo subject, but there is SO much that pooping does for us, it really should not be ignored. Let’s break this down a little more as we look at how elimination plays into gut health.

Our stool (the medical term for poo) removes elements of what we eat that our body hasn’t absorbed AND that our bacteria haven’t eaten. But much more importantly, pooping is how we “take out the trash.” In other words, this is how toxic metabolites such as byproducts of normal metabolism, but also chemicals, metals, and other materials we are exposed to through food and our environment are removed. To help our body eliminate all of this, we must have healthy bile formation in the liver as well as get stool out, ideally once or twice daily.

With that said, if visits to the restroom occur four or more times a day, or if our poo is quite loose or watery, this suggests the conveyor belt of our gut may be working too quickly and not allowing us to absorb nutrients, electrolytes and even water. Frequency alone is key!

So what affects transit time? The biggest considerations include the following: bacterial composition in our gut which we can alter by eating or drinking probiotic foods, soluble and insoluble fiber intake, physical activity (moving our body regularly gets our intestines going as well), and…of course, the stress response. Meditation and deep breathing can help you poop well too! 😉

~ 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 – July

Hey there Mindset family–it is a new month so it calls for our next Mindset Member of the Month: Kathryn “Kate” Redinger! (And yes…she is ringing that PR bell! Woot woot!)

Kate, we are so honored to have you in this community. We have been amazed by your strength and perseverance. You are quietly strong and you pack a lot of power! We marvel at what you can do and we admire you for how aware you have become of your body and your breathing! You are incredibly strong and powerful–thank you for being part of our community!

Help us shower Kate with some extra Mindset love this month!
#watchoutforthequietstrongones
#theyareprettypowerful