Apr 4, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Self
- Mobility Focus: Global
- Stability Goals: Front Line
- Skill work: Hang Power Clean and Press
WOD Programming Schedule
- New Schedule Starting April 11th
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
- Current Schedule from March 14th – April 9th
- Monday / Thursday – MetCon
- Tuesday / Friday – Pliability
- Wednesday / Saturday – Strength
Announcements
- Schedule Changes
- 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
- Athena is BACK!
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- We focus on physical and true self development.
- In addition, we partner with many amazing women who are included during our speaker section of each session.
- Click HERE to register your female athlete today!
- NOW AVAILABLE – Deep Self & Nutrition Coaching!
- HERE is more information about this program!
- We now offer nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
You need to hear this and I want to remind you to hold these values at the root of your choices:
Functional Medicine Corner
Last week, we discussed the importance of stimulating the vagus nerve through activities as simple as breathing, laughing, singing and cold-water exposure.
Engaging in these activities can bring us more metabolic resilience or give our body time to truly rest and recharge. But there are so many other ways we can decrease cortisol and improve our health!
1) Exercise – In addition to the muscle building and cardiovascular benefits, exercise helps to decrease cortisol over time by increasing cortisol as well as dopamine (a feel-good, happy chemical) in the short term. Bring on the squats!
2) Sleep – One of the best ways to add deposits to our health bank account is to prioritize our nighttime sleep. In fact, sleep deprivation directly leads to increased cortisol levels. Many of us need around 7-8 hours of sleep. Prioritizing sleep is not lazy or a waste of time, but crucial to help balance the stressors we are exposed to during the day.
3) Time in nature – There are numerous scientifically proven benefits to “forest bathing”, or walking through nature, breathing the fresh air. This can be intensive time away at the beach or the mountains on vacation or finding a local park to sit or walk for 20-30 minutes.
4) Meditation/yoga – Research has shown us that mindfulness and meditative practices can alone lower blood pressure, heart rate and cortisol levels. Practicing gratitude can also be important in flipping the switch into rest and digest mode. There are numerous apps or resources available to provide guidance for these activities, such as Insight Timer and Headspace for meditation, and free yoga videos on YouTube if you need an intro into these activities.
Focusing on our lifestyle alone can help us provide the balance we need to help lower overall cortisol and increase our metabolic resilience. Next week we will discuss some dietary and supplemental aspects that we can also consider to help regain our health balance!
~ 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
Mar 28, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Others
- Mobility Focus: Hip External Rotation
- Stability Goals: Hip / Clam Series
- Skill work: Hang Power Clean 2
WOD Programming Schedule
- New Schedule from March 14th – April 9th
- Monday / Thursday – MetCon
- Tuesday / Friday – Pliability
- Wednesday / Saturday – Strength
Announcements
- Athena is BACK!
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- We focus on physical and true self development.
- In addition, we partner with many amazing women who are included during our speaker section of each session.
- Click HERE to register your female athlete today!
- NOW AVAILABLE – Deep Self & Nutrition Coaching!
- HERE is more information about this program!
- We will now be offering nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
- Our updated Member Guide is also attached to this email for reference.
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
So let’s simplify things into 2 Modes: Growth Mode and Defense Mode. Every choice we make helps us move either toward or away from our goals.
HERE is a quick video that you can combine with the information from our Functional Medicine Corner to help you make more choices toward Growth Mode!!
Functional Medicine Corner
So how do we increase our metabolic resilience and encourage our body to slip into that parasympathetic, or rest and digest mode, of our nervous system? There are many ways we can work on this, but one key is to activate the vagus nerve.
The vagus nerve is the largest nerve of the human body which runs from the base of the brain stem throughout much of our body, branching out to send signals to a myriad of structures. It monitors and controls the function of several of our organs, including our heart, lungs, diaphragm, entire digestive tract and reproductive organs. When we activate the vagus nerve, this can help to signal our body to switch into parasympathetic mode. But how do we do this?
1) Singing/chanting/gargling – Remember those days when you would belt out your favorite tune in the shower? You were actually improving your health! Any relatively loud vocalization such as singing, using an “Om” chant or gargling loudly for 30-60 seconds at a time can activate the vagus nerve due to vibration of the vocal cords.
2) Laughing – Who knew watching “The Office” could be more than just a guilty pleasure? Finding ways to get a good hearty laugh can help activate the vagus nerve as well – so hang with a funny friend, watch a movie or a comedy act and don’t stifle those giggles!
3) Deep abdominal breathing – Especially if our exhale is twice as long as our inhale, it helps to activate the vagal response. It is important that we also use what we’ve learned at Mindset and breathe into our bellies. This helps to “massage” the abdominal organs and activate the diaphragm fully, leading to better vagal nerve stimulation.
4) Cold water therapy – Cold water activates a reflex triggered through the vagus nerve, telling the heart rate to slow to conserve oxygen. This can be done by splashing cold water on your face, or by beginning or ending your shower with cold water for at least 30-60 seconds.
So consider choosing at least one of these techniques and make it a priority to include at least once if not a few times each day this week. And make it fun! Your health will benefit from these “deposits” into your account, and you will notice how differently you feel afterward!
~ 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
Mar 21, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Pain
- Mobility Focus: Shoulder / Thoracic Spine
- Stability Goals: Rotator Cuff 90-180 degrees
- Skill work: Hang Power Clean
WOD Programming Schedule
- New Schedule from March 14th – April 9th
- Monday / Thursday – MetCon
- Tuesday / Friday – Pliability
- Wednesday / Saturday – Strength
Announcements
- Athena is BACK!
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
- We focus on physical and true self development.
- In addition, we partner with many amazing women who are included during our speaker section of each session.
- Click HERE to register your female athlete today!
- NOW AVAILABLE – Deep Self & Nutrition Coaching!
- HERE is more information about this program!
- We will now be offering nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services!
- Our updated Member Guide is also attached to this email for reference.
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Health Tip
Pain is a complicated issue for many of us. Did you know that pain is actually just a signal that is processed by your brain?
Pain is affected by so many things, including fatigue, mood, life experiences, trauma, dehydration, and more.
Pain may be a fact of life for some, but it is NOT the resting state of the human being. Pain can make you feel like you don’t have a choice but you ALWAYS have a choice.
Your body is on your side. Sometimes it might just need some guidance, reframing or remodeling. HERE is a cool podcast to understand more about pain, where it comes from and how it works!
Next week we will simplify things into 2 Modes: Growth Mode and Defense Mode!
Functional Medicine Corner
Last week we discussed the difference between the sympathetic (fight or flight) versus parasympathetic (rest and digest) nervous system responses.
These are two “modes” our nervous system can settle into, depending on whether the brain senses stress or not. We often think of stress as having an emotional or mental source. However, long-term physical stress can also impact this system – this can include chronic disease, frequently eating highly processed foods, long-term sleep deprivation or significant overtraining.
Ideally, we should shift in between these two branches of our nervous system regularly. This provides us with metabolic resilience – we can perform optimally when life demands it because we are able to shift to a more restful state to allow our bodies to heal and recover from periods of high demand.
Think of your body’s physical health as a bank account. During periods of significant stress and demand, the sympathetic response requires that our body use quite a bit of energy to help fuel optimal function. This is taking out a withdrawal from our overall health account. Afterward, we need to be able to rest, recover and heal – or put a deposit back into our health account. Metabolic resilience is achieved when our deposits are larger or more frequent than our withdrawals.
In order to obtain optimal metabolic resilience, we need to be intentional about encouraging our bodies to find that parasympathetic state more frequently. I hope you all have been able to find at least a few periods over the last week to put in some deposits. We’ll discuss more ideas next week on how to do just that!
~ 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 – March
Allow me to introduce Helen Lemmer! You will find Helen showing up almost every single day! She has grown leaps and bounds in her strength, posture and balance. We love having her around and seeing that smile!
Sometimes you will also catch the Lemmer Ladies as her daughter, Kristina is a member too! It is so awesome to see these two improving their health TOGETHER!
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
Mar 14, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Mindset
- Mobility Focus: Shoulder
- Stability Goals: Rotator Cuff 0-90 degrees
- Skill work: Deadlift
WOD Programming Schedule
- New Schedule from March 14th – April 9th
- Monday / Thursday – MetCon
- Tuesday / Friday – Pliability
- Wednesday / Saturday – Strength
Announcements
- Dance Lab!
- Calling all DANCERS! We are hosting baseline and injury screening on March 26th!
- Learn more and register your dancer HERE as soon as possible as spaces are limited!
- Dr. Allyson’s first performance of 2022!
- Don’t miss this chance to see Dr. Allyson perform live at The Wellspring Theater!
- WHEN: Saturday April 9th @ 7pm
- You can purchase a ticket to watch LIVE or Virtually! More information HERE
- Athena is BACK!
- Registration is now open!
- Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program.
- It is intended for girls ages 12-15yo.
- We focus on physical and true self development.
- In addition, we partner with many amazing women who are included during our speaker section of each session.
- Click HERE to register your female athlete today!
- Member Highlight!
- Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
- March 19th @ 11am-12:30pm
- Early Bird Registration HERE for only $15!
Health Tip
There are many different definitions of MINDFULNESS. For today, let’s try this: A present state of awareness that helps you to become non-reactive.
HERE is a Tim Ferriss short 20 minute podcast summary regarding mindfulness and bringing attention to your awareness. It is called “The Magic of Mindfulness: Complain Less, Appreciate More and Live a Better Life.” There are great tips in there for evaluating yourself, timeliness of assessments, and more! Enjoy!
Functional Medicine Corner
Over the last couple weeks, we have been discussing cortisol and its role in an acute stress response as well as the importance of stable cortisol generally for optimal daily function. Now let’s take a brief look at how our nervous system plays a role in our stress response, as well as recovery from it.
As we discussed, when we are exposed to short-term stress, we need increased heart rate, blood pressure and blood sugar to provide more oxygen and sugar to the muscles and brain.
The reproductive and digestive systems shut down at the same time, because those are not critical to survive or excel in the task at hand. Our brain shifts to a hyper-focused, more narrow view of our environment.
During these periods, our body shifts into a portion of our nervous system called the sympathetic nervous system that helps to coordinate these responses quickly. (This is otherwise known as the “fight or flight” response.)
Once we have finished competing, or found safe refuge from a threat, optimally our body should shift to a more relaxed state once again.
This is when the parasympathetic nervous system, or the “rest and digest” response takes over. Blood pressure, heart rate and blood sugar all go down. Blood flow and energy shift back to our digestive tract, allowing us to break down and absorb our nutrients.
It also allows our reproductive organs to produce essential hormones and, well…reproduce. And our brain is now able to process more broadly, allowing us to fully take in all that is around us.
It is critically important for optimal health and cortisol regulation that we spend quite a bit of time generally in that “rest and digest” state. We will talk much more about the importance of this balance next week.
Until then, consider taking a moment on a few occasions this week to consider what you can do to bring yourself to that relaxed state of mind, even for a few moments.
Your body and your overall health will be better because of it!
~ 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 – March
Allow me to introduce Helen Lemmer! You will find Helen showing up almost every single day! She has grown leaps and bounds in her strength, posture and balance. We love having her around and seeing that smile!
Sometimes you will also catch the Lemmer Ladies as her daughter, Kristina is a member too! It is so awesome to see these two improving their health TOGETHER!
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
Mar 7, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Assessment Week
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Global
WOD Programming Schedule
- March 7th – 12th: Assessment Week
- New Schedule starting March 14th – April 9th
- Monday / Thursday – MetCon
- Tuesday / Friday – Pliability
- Wednesday / Saturday – Strength
Announcements
-
- Dance Lab!
- Calling all DANCERS! We are hosting baseline and injury screening on March 26th!
- Learn more and register your dancer HERE as soon as possible as spaces are limited!
- Dr. Allyson’s first performance of 2022!
- Don’t miss this chance to see Dr. Allyson perform live at The Wellspring Theater!
- WHEN: Saturday April 9th @ 7pm
- You can purchase a ticket to watch LIVE or Virtually! More information HERE
- Athena is Back!
- Look for registration to open this week HERE!
- Member Highlight!
- Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
- March 19th @ 11am-12:30pm
- Early Bird Registration HERE for only $15!
Health Tip
This coming week you will challenge yourself. We love challenges here at Mindset!
Here are 6 reasons why this is this a good thing:
- To motivate yourself
- To lose the fear of the unknown
- To help you establish your priorities
- To identify your personal goals
- To seek new opportunities
- To open your mind to new experiences!
Functional Medicine Corner
As we addressed last week, cortisol is not only one of the main hormones that drives our “fight or flight” system, but it is also essential for daily function.
And optimally, our cortisol secretion through the day follows a smooth curve that peaks within 30 minutes of waking and slowly goes down over the day, allowing us to drift into a peaceful sleep.
So, what does cortisol do exactly, other than to provide us extra energy for the big game?
1) Governs blood sugar – Higher levels of cortisol instruct the liver to increase glucose production and subsequently decrease insulin release to allow more fuel and energy for the cells.
2) Controls utilization of fats, carbs and proteins – It plays a role in our metabolism. This also means that cortisol is an influencer for hunger cravings as well as digestion.
3) Affects blood pressure and heart rate – Cortisol contracts mid-sized arteries as well as helps maintain electrolyte balance to help keep heart contractions measured and strong.
4) Modulates inflammation – Cortisol serves as a powerful anti-inflammatory agent.
5) Regulates sleep/wake cycles – Falling asleep easily and sleeping soundly through the night is a sign of cortisol regulation.
6) Synchronizes thyroid and sex hormones – cortisol is in a complex choreography with these other important hormones to maintain optimal function.
When we experience chronic stress, this leads to significant changes in our optimal cortisol curve. And you can imagine, looking at the above effects cortisol has on the body, what that can mean for our health. We’ll look more closely at 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 – March
Allow me to introduce Helen Lemmer! You will find Helen showing up almost every single day! She has grown leaps and bounds in her strength, posture and balance. We love having her around and seeing that smile!
Sometimes you will also catch the Lemmer Ladies as her daughter, Kristina is a member too! It is so awesome to see these two improving their health TOGETHER!
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
Feb 28, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Movie Week!
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Global
WOD Programming Schedule (thru Feb 26th)
- Feb 28th – March 5th: Movie Week
- Monday – Wonder Woman
- Tuesday – Rocky
- Wednesday – Lion King
- Thursday – Harry Potter
- Friday – Black Widow
- Saturday – YOUR Name In Lights
- March 7th – 12th: Assessment Week
Announcements
- Events!
- Dr. Allyson’s first performance of 2022!
- Don’t miss this chance to see Dr. Allyson perform live at The Wellspring Theater!
- WHEN: Saturday April 9th @ 7pm
- You can purchase a ticket to watch LIVE or Virtually! More information HERE
- Athena is Back!
- Allyson and Cassidi will be teaming up to offer 2 Athena sessions this summer! More info to come in the next few weeks!
- Member Highlight!
- Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
- March 19th @ 11am-12:30pm
- Early Bird Registration HERE for only $15!
Health Tip
Movies can be so much fun! We have spoken about the many arms of health, and don’t forget about your mental health!
I encourage you to think of one of your favorite movies this week. Mine is The Princess Bride. Share this with someone you love and spread joy in your circle!
Bring back those deep belly laughs and sore-cheek smiles! Don’t forget the joy that movies and making memories can bring. After all, life moves pretty fast sometimes…
Functional Medicine Corner
Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.
Stress — it is something that affects every single one of us periodically, as well as many of us chronically. But what is it really doing, other than driving us crazy and making us feel like we need to either break out the wine or chocolate?
We are going to dive into the importance of cortisol, or our “stress” hormone, and its many effects on the body in the coming weeks.
But first, what is cortisol exactly?
Cortisol is our “fight or flight” hormone that, when released in significant quantities, allows us to run away from the saber-toothed tiger evolutionarily, or allows us to perform at our best in high-pressure situations.
Ideally it spikes in short bursts, and then goes back down to normal levels within minutes to hours. In the short term, this cortisol feeds extra “energy” into:
- our muscles and our heart and lungs to allow us to run faster, lift more and jump higher, and
- our brain to allow us precise and narrow focus.
What is often not considered is the fact that we all use cortisol daily, to supply energy for necessary bodily function. (JFK suffered from Addison’s, or low cortisol). Optimally, cortisol spikes around 30 minutes after waking up, acting as our natural cup of coffee. Then slowly through the day, cortisol goes down.
Cortisol then should remain quite low through the night, allowing a truly restful and deep sleep.
Stay tuned as we dive deeper into this essential hormone in the coming weeks!
~ 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 – March
Allow me to introduce Helen Lemmer! You will find Helen showing up almost every single day! She has grown leaps and bounds in her strength, posture and balance. We love having her around and seeing that smile!
Sometimes you will also catch the Lemmer Ladies as her daughter, Kristina is a member too! It is so awesome to see these two improving their health TOGETHER!
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
Feb 21, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Specifically to your Breathing!
- Mobility Focus: TS / Neck
- Stability Goals: Mermaid
- Skill work: Runner’s Pose / Step Up Pattern
WOD Programming Schedule (thru Feb 26th)
- Monday / Wednesday / Thursday / Saturday: MetCon & Strength
- Tuesday / Friday: Pliability
- Upcoming Programming:
- Feb 28th – March 5th: Movie Week
- March 7th – 12th: Assessment Week
Announcements
- ’22 Courses:
- Spring MamaBear 101 early registration is now OPEN for members and their loved ones!
- When: Wednesdays @ 7-8:30pm
- Dates: April 6 – May 25
- Early Bird Access: Register HERE ASAP (only 6 spots left!)
- MamaBear 102 coming Fall 2022!
- Athena is Back!
- Allyson and Cassidi will be teaming up to offer 2 Athena sessions this summer! More info to come next week!
- Member Highlight!
- Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
- March 19th @ 11am-12:30pm
- Early Bird Registration HERE for only $15!
Health Tip
Here is a quick 5-minute video from Stanford Neurobiologist, Andrew Huberman, describing the Physiological Sigh. He talks about what it is, what it does and how to do it. This is a real-time application that you can do to reduce stress and improve your physiology. Check it out!!
Bonus points if you catch the section on how breathing affects heart rate variability, which we spoke about last week!
Functional Medicine Corner
Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.
We’ve been discussing the importance of our beneficial bacteria in supporting our immune health, as around 70% of the immune system is in the gut. However, that is just one of many aspects of our health that our bacteria are influencing constantly.
So, what are they doing? To continue the conversation from last week…
- Protecting our bodies
- While our good gut bacteria reside in our intestines, they protect the intestinal cells from damage by producing short chain fatty acids that help to nourish those cells.
- This means the cells can continue to provide a healthy barrier between our own body and many elements to which our bodies are exposed that can cause damage.
- If the starved epithelium breaks down, then bacteria, toxins and food products pass through and trigger an immune system response.
- This can lead to several inflammatory conditions, including cardiovascular disease, type 2 diabetes and autoimmune conditions
- Affects metabolism
- There are many studies that have definitively shown that microbiome composition alone has some effect on whether we store or utilize our nutrients.
- Generally, those with increased diversity and bacterial numbers tend to have improved metabolism.
- Gut /Gene connection
- Our bacteria are constantly in communication with not only our brain, but the genes we acquire from our parents.
- Who is living inside of us can affect how those genes work inside of our bodies.
- And when bacterial populations shift, so can the way our genes are interpreted.
These are just a few reasons why it is so important to take good care of our microbe residents! our gut and 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 – February
Allow me to introduce Deb Imbrock! We are blessed to have this soul in our community. She is so kind to everyone and sees them for who they truly are. Her smile and laugh are infectious and brighten the world around her!
Besides being one amazing human, she happens to know how to move a bunch of heavy things! We love you more than you know, Deb!!
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
Feb 14, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention – Specifically to your Heart Rate!
- Mobility Focus: Triplanar Hip
- Stability Goals: 4pt / Tripod
- Skill work: Lateral Lunge Variations
WOD Programming Schedule (thru Feb 26th)
- Monday / Wednesday / Thursday / Saturday: MetCon & Strength
- Oh yeah… get ready for a MetCon and Strength Mash Up…
- Tuesday / Friday: Pliability
Announcements
- Picture Time!
- This week is photo week! Come ready to sweat and show off those skills!
- ’22 Courses:
- LAST CHANCE to register for Cassidi’s Core Course!
- When: Feb 15th @ 5:30pm
- Only a couple seats left so book your spot today using member discount code member-course-discount!
- Spring MamaBear 101 early registration is now OPEN for members and their loved ones!
- When: Wednesdays @ 7-8:30pm
- Dates: April 6 – May 25
- Early Bird Access: Register HERE ASAP (only 6 spots left!)
- MamaBear 102 coming Fall 2022!
- Member Highlight!
- Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
- March 19th @ 11am-12:30pm
- Early Bird Registration HERE for only $15!
Health Tip
Check out this AMAZING podcast regarding attention. Attention is the complex system in our brain that prioritizes information to allow fuller access to the world around us and within us.
The host, Ed Mylett, interviews Dr. Amishi Jha, Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. She is one of the leading experts in the world on the study of Cognitive Neuroscience and also the author of the newly published book, Peak Mind. Enjoy!
*NEW* Functional Medicine Corner
Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.
We’ve been discussing the importance of our beneficial bacteria in supporting our immune health, as around 70% of the immune system is in the gut, and, well….this pandemic just keeps lingering.
However, that is just one of many aspects of our health that our bacteria are influencing constantly.
There has been an explosion of research into the microbiome over the last 20-30 years especially. And we continue to uncover more and more ways the trillions of bugs living inside of us affect our health. We now understand that we have more bacteria inside and on us than our own cells. So, what are they doing? We will address a couple of their tasks this week:
- Making our brains feel good
- Our gut bacteria produce up to 90% of the serotonin in our bodies. This is one of the “feel good, happy” hormones that helps to regulate our mood.
- About 50% of the dopamine, or the “calming, relaxed” hormone is also made by our beneficial bugs.
- There are clearly many aspects that contribute to mood, but this is one area that is often overlooked. Happy gut, happy brain!
- Producing essential nutrients
- Beneficial bacteria make certain vitamins and enzymes, such as Vitamin K and some B vitamins in addition to enzymes to break down our food. Many of us know that B vitamins help to provide energy for us.
- Did you know that Vitamin K is essential to help us assimilate Vitamin D? And Vitamin D is essential for bone strength, immune health, and good mood. (We’ll discuss this important nutrient more in the future.)
Next week we will continue this discussion into how our gut bacteria are actually some of our best allies.
– 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 – February
Allow me to introduce Deb Imbrock! We are blessed to have this soul in our community. She is so kind to everyone and sees them for who they truly are. Her smile and laugh are infectious and brighten the world around her!
Besides being one amazing human, she happens to know how to move a bunch of heavy things! We love you more than you know, Deb!!
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
Feb 7, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Attention
- Mobility Focus: Hip Internal Rotation
- Stability Goals: Rotator Cuff
- Skill work: Retro Lunge Variations
WOD Programming Schedule (thru Feb 26th)
- Monday / Wednesday / Thursday / Saturday: MetCon & Strength
- Oh yeah… get ready for a MetCon and Strength Mash Up…
- Tuesday / Friday: Pliability
Announcements
- Picture Week!
- Next week is photo week! Come ready to sweat and show off those skills!
- ’22 Courses:
- Spring MamaBear 101 early registration is now OPEN for members and their loved ones!
- When: Wednesdays @ 7-8:30pm
- Dates: April 6 – May 25
- Early Bird Access: Register HERE
- MamaBear 102 coming Fall 2022!
- Cassidi’s Core Course!
- When: Feb 15th @ 5:30pm
- 6 spots left so book your spot today using member discount code member-course-discount!
Health Tip
Over the last few weeks, we talked about The Compound Effect and how CHOICES affect this!
Small, Smart Choices + Consistency + Time = Radical Difference
So now, how do we modify our choices, behaviors, and habits?
Remember this: NEW GOALS REQUIRE DIFFERENT HABITS.
Step #1 – AWARENESS
Step #2 – OWNERSHIP
Step #3 – SCORE CARD / TRACKING
Step #4 – INFLUENCES
There are three types of influences:
1) Input, 2) Associations and 3) Environment.
Associations
Did you know you are the average of the 5 people you spend time with most?
Think about that.
Who are your 5 people and do they increase or decrease your average? Who you spend your time with matters.
They will slowly nudge you in directions over time. Sometimes those are in directions that are not toward your goals. For example, you can’t expect to hang out with negative people and have a positive life.
Environment
This is in reference to everything that surrounds you. If you want to set yourself up for success, creating an environment that supports your efforts is key.
Clearing out all the clutter, literally or figuratively, that does not support your goals or values can facilitate clarity and expedite movement in the direction you want to go.
You get out of life what you tolerate.
This week in the gym, we will start discussing ATTENTION and you will find more info on that here next week!
*NEW* Functional Medicine Corner
Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.
Over the last few weeks, we’ve discussed the many ways we can get beneficial bacteria into our gut. However, if we don’t provide food for them, probiotics serve as “traveling nurses” inside our intestine. In other words, when we ingest those beneficial bacteria, they help our bodies in a myriad of ways as they move through the intestine…and then they leave.
How do we provide the nicest environment possible to encourage those travelers to make a permanent home? We provide prebiotic fiber – this is beneficial bacteria’s FAVORITE food.
This fiber is found in a number of foods such as garlic, onion, flax seed, apple, and legumes. This travels through much of our intestine unchanged, and then provides fuel to help grow our own beneficial colonies in the colon.
In addition, when beneficial bacteria ingest prebiotic fiber, they create butyric acid which helps to keep our colon cells happy. In fact, there is a correlation with increased butyric acid and decreased incidence of colon cancer!
There are so many reasons to supply our guts with bacteria, and take really good care of them. Next week we will begin to discuss some of the many ways bacteria work within our bodies!
~ 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 – February
Allow me to introduce Deb Imbrock! We are blessed to have this soul in our community. She is so kind to everyone and sees them for who they truly are. Her smile and laugh are infectious and brighten the world around her!
Besides being one amazing human, she happens to know how to move a bunch of heavy things! We love you more than you know, Deb!!
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
Jan 31, 2022 | Weekly Newsletter
This Week’s Info
- Theme: Goal Review
- Mobility Focus: Hip External Rotation
- Stability Goals: Hip Closed Kinetic Chain
- Skill work: Squat Variations
WOD Programming Schedule (thru Feb 26th)
- Monday / Wednesday / Thursday / Saturday: MetCon & Strength
- Oh yeah… get ready for a MetCon and Strength Mash Up…
- Tuesday / Friday: Pliability
Announcements
- Footwear
- This is a gentle reminder to bring clean shoes to wear on the fancy rubber flooring. The salt really eats away at the floor so we would GREATLY appreciate it if you can make sure you have shoes that are clean and dry before you get after your workouts!
- New in ’22:
- Cassidi’s Core Course!
- When: Feb 15th @ 5:30pm
- Where: Mindset Gym
- What: She is going to do an in-depth dive into what exactly the core is, how it works, how to breathe and how to properly activate to protect your back!
- 7 spots left so book your spot today!
- Members get 25% off with discount code member-course-discount!
- Access to Staff Schedules!
- Our staff would be honored to serve you and your loved ones on your health journey to become the best version of yourself.
Health Tip
Over the last few weeks, we talked about The Compound Effect and how CHOICES affect this!
Small, Smart Choices + Consistency + Time = Radical Difference
So now, how do we modify our choices, behaviors, and habits?
Remember this: NEW GOALS REQUIRE DIFFERENT HABITS.
Step #1 – AWARENESS (see last week)
Step #2 – OWNERSHIP
Step #3 – SCORE CARD / TRACKING
Step #4 – INFLUENCES
Did you know you are constantly being influenced all day?! Yup, you are. And it isn’t just McDonald’s billboards on I-94. There are three types of influences:
- A) Input
- B) Associations
- C) Environment
Let’s just start with Input for today. This is what you feed your body, mind and soul.
Think of it this way: Garbage In = Garbage Out.
What you put in your mouth really matters. If you want your body to perform the way you desire without pain or inflammation, then this REALLY matters.
What you SEE and HEAR really matters. If you want to become a more positive person, fill your mind and soul with positive, inspirational and supporting ideas.
So set up your personal “Junk Filter.” Decide as things come into your life if they should be put in your Junk Folder or Meaningful Folder. Better yet, be proactive and seek out ways to fill your Meaningful Folder and avoid things that fill your Junk Folder.
Next week… B and C on this list… More good stuff to come!
*NEW* Functional Medicine Corner
Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.
Last week, we discussed the importance of fostering our gut microbiome when considering the health of our immune system. But how do we do that?
This is Part 3 in our series about the main ways to directly increase the beneficial bacteria in the gut. Working on addressing at least one, if not all three, can be incredibly helpful in sustaining your gut microbiome so that it may help you as optimally as possible.
PART 3: Play in and eat dirt!
OK – don’t ACTUALLY eat dirt, but when we eat vegetables and fruits that have just been harvested from the garden or farm, we are ingesting beneficial bacteria that come from the soil. So having your own garden, frequenting the farmer’s market or finding a CSA and ingesting local produce can help to support the microbiome while eating incredibly fresh food! Also, being in nature or playing in the dirt, whether it be gardening, playing in the grass, spending time in the woods – those activities also expose our skin, our lungs and our gut to beneficial bacteria from nature. Not to mention the additional benefits we reap from spending time outdoors.
Next week – prebiotics! Because we want to make sure the beneficial bacteria want to stick around for a while… 😉
~ 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 – February
Allow me to introduce Deb Imbrock! We are blessed to have this soul in our community. She is so kind to everyone and sees them for who they truly are. Her smile and laugh are infectious and brighten the world around her!
Besides being one amazing human, she happens to know how to move a bunch of heavy things! We love you more than you know, Deb!!
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
