Jun 27, 2021 | Weekly Newsletter
- Theme: “Reflection”
- Assessment Week will be the week of July 12th. Start to refine one goal you would like to test that week!
- Stability Goals: Hip ABD / ER Series
- Skill work: Hang Power Clean
- Why: The hang power clean builds lower body strength to help you lift or move heavy objects throughout the day. When performed properly, it will also help you to develop a strong postural skill that may be helpful for people who need to be on their feet all day.
- Start Position: Hang position
- Action: Triple extension with retro shrug
- Rack/Receive/Catch Position: Power front rack stance (partial squat)
- Need extra time to learn the hang power clean? Watch THIS or THIS!
- Bonus: HERE are the different types of cleans!
WOD Programming Schedule (thru July 10th)
- Monday/Thursday – Pliability
- Tuesday/Friday – Strength
- Wednesday/Saturday – MetCon
Announcements
- NEW GYM SOFTWARE
- We are going to be upgrading our gym software/app soon to promote your gym experience! We are so excited to share this with you!
- More info coming soon!
- Athena registration is officially open!
- When: Saturdays 12-2pm
- Dates: July 17th – Aug 21st
- Register HERE ASAP! Please spread the word about this awesome program!
- The Fit3D Machine is coming soon!
- Learn more HERE!
- It is scheduled to be here mid-July. We will be scheduling scans for all members the first week of August (or sooner!!)
- Self Defense Class
- WHEN:
- Friday July 9th 5:30-8:30 pm for Part 1
- Friday July 16th 5:30-8:30 pm for Part 2
- PRICE: $50
- THIS IS A STEAL for this course!
- Please spread the word! Only a few spots remain!
- Register HERE!
Health Tip
This week is all about REFLECTION. Reflection is a tool we promote in order to live your life with purpose and intention. With assessment week coming, it is important to learn how to reflect on the journey you are on. Continually reflecting and re-evaluating your goals is the only way to ensure you’re still pursuing something relevant and important to you.
When deciding your goal for assessment week, I want you to avoid using the “set ’em and forget ’em” approach. Pick something that you want to work on (everyone has a different why), then take your baseline assessment, then reassess! This is INTENTIONAL LIVING at its finest.
- Make a goal.
- Develop a plan.
- Evaluate your techniques.
- Track progress (possibly weekly).
- Reflect / Reassess (possibly every 1-2 months).
The MAIN GOAL with all of this is to:
- Move with intention.
- Speak with intention.
- Listen with intention.
- And live with intention.
Member of the Month – July
Kalani Burghard is one amazing athlete! She loves working hard, hates the assault bike and attacks elevated ball slams. Did you know she is a Big-10 Soccer Ref too?! She is a teacher and mentor to impressionable high schoolers and just had a baby last year! This woman is unstoppable and we can’t see what she will do next!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
- New CDC and Michigan Mask Requirement UPDATE
- We will no longer be requiring members to wear masks as of Monday!
- All members are required to avoid entering our facility with the symptoms of COVID-19 listed on your class confirmation email.
- If you would rather continue to wear a mask, please do! We will continue to get outside as often as possible as well.
- Please follow the guidelines put forth by the State of Michigan indicated here:
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
Jun 21, 2021 | Weekly Newsletter
Theme: “The Process is the Point”
- Assessment Week will be the week of July 12th. Start to refine one goal you would like to test that week! Then stay 5 minutes after each class you attend to work on it!
- Here are a couple (very general) examples:
- Goal: I want to be able to carry something heavy more easily from my car to my house.
- Action: Practice a farmer’s carry with a moderate weight for a designated time / distance after every class.
- Goal: I want to do a pull up.
- Action: Perform assisted pull ups or pull up progressions 2-3x/week
- Goal: I want to do a box jump.
- Action: Practice step ups or jumps to smaller surface like a plate on the ground 2-3x/week
- Goal: I want to deadlift 1x my body weight.
- Action: Talk to Ellen to make a weekly plan!
- Mobility Focus: Shoulder / Thoracic Spine
- Stability Goals: Rotator Cuff 90-180 degrees
- Skill work: Hang Power Clean
- Why: The hang power clean builds lower body strength to help you lift or move heavy objects throughout the day. When performed properly, it will also help you to develop a strong postural skill that may be helpful for people who need to be on their feet all day.
- Start Position: Hang position
- Action: Triple extension with retro shrug
- Rack/Receive/Catch Position: Power front rack stance (partial squat)
- Need extra time to learn the hang power clean? Watch THIS or THIS!
- Bonus: HERE are the different types of cleans!
WOD Programming Schedule (thru July 10th)
- Monday/Thursday – Pliability
- Tuesday/Friday – Strength
- Wednesday/Saturday – MetCon
Announcements
- The Fit3D Machine is coming soon!
- Learn more HERE!
- It is scheduled to be here mid-July. We will be scheduling scans for all members the first week of August (or sooner!!)
- CPR/AED Class
- June 25th @ 5:30-8:00 pm
- Price: $65
- HURRY and Register HERE!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Register HERE!
- New CDC and Michigan Mask Requirements
- We will no longer be requiring members to wear masks as of Monday!
- All members are required to avoid entering our facility with the symptoms of COVID-19 listed on your class confirmation email.
- If you would rather continue to wear a mask, please do! We will continue to get outside as often as possible as well.
- Please follow the guidelines put forth by the State of Michigan indicated here:
Health Tip
This week is all about The Process. You are a process. I am a process. We are all a process.
That is the point! Your growth, change, and evolution are all the point! The process is where you actually find out who you are. Cherish the process of being a work in progress. If you are done with the process, then you are done with life.
Member of the Month – June
Cindy Hayward is one tough athlete! She shows up consistently… flips a few tires here and there… always gives it her all… then does more at home… THEN helps others improve their lives through Primal Health Coaching! This woman is truly inspirational. She even brings greens for our resident goat – Dr. Ellen!
Make time to introduce yourself to this awesome human. We love you more than you know, Cindy!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
– Your Mindset Family
Jun 14, 2021 | Weekly Newsletter
- Theme: “Goal Setting”
- Assessment Week will be the week of July 12th. Pick one goal you would like to test that week! Then stay 5 minutes after each class you attend to work on it!
- Here are a couple (very general) examples:
- Goal: I want to be able to carry something heavy more easily from my car to my house.
- Action: Practice a farmer’s carry with a moderate weight for a designated time / distance after every class.
- Goal: I want to do a pull up.
- Action: Perform assisted pull ups 2-3x/week
- Goal: I want to do a box jump.
- Action: Practice step ups or jumps to smaller surface 2-3x/week
- Goal: I want to deadlift 1x my body weight.
- Action: Talk to Ellen to make a weekly plan!
- Mobility Focus: Shoulder
- Stability Goals: Rotator Cuff 0-90
- Skill work: Deadlift / Hinge
WOD Programming Schedule (thru July 10th)
- Monday/Thursday – Pliability
- Tuesday/Friday – Strength
- Wednesday/Saturday – MetCon
Announcements
- The Fit3D Machine is coming soon!
- Learn more HERE!
- It is scheduled to be here mid-July. We will be scheduling scans for all members the first week of August (or sooner!!)
- The next MamaBear Course is now open!
- Dates: July 7th – Aug 25th
- Wednesdays 7-8:30pm
- We are filling fast so if you know a Mama (any age!) who could use the power of this class and community, please share the link below ASAP!
- Registration / Link to Share: HERE
- CPR/AED Class
- June 25th @ 5:30-8:00 pm
- Price: $65
- Register HERE!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Register HERE!
- New CDC and Michigan Mask Requirements
- Because we are classified as a medical facility, we are required to keep our mask and COVID policies at this time. Thank you for your understanding!
Health Tip
In Michigan, this is the time of year when farm fresh food is readily available! Farmer’s Markets are open most days of the week and services such as
Green Box are bringing fresh food that was literally just harvested within hours! What a great time to be a Michigander!
This is the time to support our local growers. They are crucial to our own internal physiological health and the health of our economy. These smaller operations have to battle big boxes like Costco and Meijer every day. So do them and yourself a favor and eat local when you can!
Member of the Month – June
Cindy Hayward is one tough athlete! She shows up consistently… flips a few tires here and there… always gives it her all… then does more at home… THEN helps others improve their lives through Primal Health Coaching! This woman is truly inspirational. Make time to introduce yourself to this awesome human. We love you more than you know, Cindy!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
Jun 7, 2021 | Weekly Newsletter
- Theme: “Incorporating YET”
- Mobility Focus: Neck / Thoracic Spine
- Stability Goals: Hip / Mermaid Series
- Skill work: Runner’s Pose / Step Up
WOD Programming Schedule (thru June 12th)
- Monday/Thursday – MetCon
- Tuesday/Friday – Pliability
- Wednesday/Saturday – Strength
Announcements
- New WOD schedule starts next week
- Monday/Thursday – Pliability
- Tuesday/Friday – Strength
- Wednesday/Saturday – MetCon
- The next MamaBear Course is now open!
- Dates: July 7th – Aug 25th
- Wednesdays 7-8:30pm
- Registration / Link to Share: HERE
- CPR/AED Class
- June 25th @ 5:30-8:00 pm
- Price: $65
- Register HERE! We are officially opening this to the public so register ASAP!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Register HERE! We are officially opening this to the public so register ASAP!
- New CDC and Michigan Mask Requirements
- Because we are classified as a medical facility, we are required to keep our mask and COVID policies at this time. Thank you for your understanding!
Health Tip
It is officially SUMMER! This time of year brings fun, sun, heat and electrolyte usage. Did you know that water regulates your internal body temperature? In order to stay cool in the heat, you need to be hydrated!
Electrolytes are also required for hydration. The body cannot fully absorb the water you drink without electrolytes. In addition, electrolytes are required for nutrient absorption. You must have sufficient electrolytes in the body to absorb the vitamins and minerals from the food you eat.
Electrolytes are minerals that possess an electric charge, including sodium, potassium, and magnesium. The balance of these minerals is what allows the body to regulate the functions of muscles and nerves, as well as deliver hydration straight to your cells. Electrolyte imbalance or a lack of electrolytes can lead to dehydration.
So consider adding a pinch of salt to your water (not even enough to taste). Or maybe consider trying a brand name supplement such as Hammer Nutrition .
Pro Tip: Watch those labels for too much sugar!
Member of the Month – June
Cindy Hayward is one tough athlete! She shows up consistently… flips a few tires here and there… always gives it her all… then does more at home… THEN helps others improve their lives through Primal Health Coaching! This woman is truly inspirational. Make time to introduce yourself to this awesome human. We love you more than you know, Cindy!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
Jun 1, 2021 | Weekly Newsletter
- Theme: “Do Hard Things”
- Mobility Focus: Hip Internal Rotation
- Stability Goals: Quadruped / Tripod Series
- Skill work: Lateral Lunge
WOD Programming Schedule (thru June 12th)
- Monday/Thursday – MetCon
- Tuesday/Friday – Pliability
- Wednesday/Saturday – Strength
Announcements
- CPR/AED Class
- June 25th @ 5:30-8:00 pm
- Price: $65
- Register HERE! We are officially opening this to the public so register ASAP!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Register HERE! We are officially opening this to the public so register ASAP!
- New CDC and Michigan Mask Requirements
- Because we are classified as a medical facility, we are required to keep our mask and COVID policies at this time. Thank you for your understanding!
Health Tip
This week is about doing HARD things – making the decision to do what others won’t or something you usually avoid doing. Taking shortcuts can leave you with a life unfulfilled. Here are some reasons why you should try the hard way:
- You will GROW as a person
- Challenges help us change and evolve as humans. It allows us to think differently and expand our knowledge!
- You will STAND OUT
- If it were easy, everyone would do it. Do the hard things so you aren’t everyone else.
- You will be HEALTHIER
- You are here so you all understand this one!
- You will be SMARTER
- Taking the time to solve problems or plan something challenging makes your brain work!
- You will be more PRODUCTIVE
- Doing the hard things makes you take charge, plan and execute! You learn to push through until completion.
- You will be HAPPIER
- Probably the most important reason. Accomplishing something that you worked hard for is an amazing feeling. It builds self-confidence in knowing that when things get tough, you are equipped to handle whatever comes your way.
Member of the Month – June
Cindy Hayward is one tough athlete! She shows up consistently… flips a few tires here and there… always gives it her all… then does more at home… THEN helps others improve their lives through Primal Health Coaching! This woman is truly inspirational. Make time to introduce yourself to this awesome human. We love you more than you know, Cindy!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
May 24, 2021 | Weekly Newsletter
- Theme: “Welcoming Challenges”
- Mobility Focus: Global
- Stability Goals: Rotator Cuff @ 0-90 degree
- Skill work: Retro Lunge
WOD Programming Schedule (thru June 12th)
- Monday/Thursday – MetCon
- Tuesday/Friday – Pliability
- Wednesday/Saturday – Strength
Announcements
- CPR/AED Class
- June 25th @ 5:30-8:00 pm
- Price: $65
- Learn more and register HERE!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Learn more and register HERE!
- New CDC and Michigan Mask Requirements
- At this time, we are going to keep our mask and COVID policies until we are able to determine safe and appropriate procedures for all. Thank you for your understanding!
Health Tip
This week is all about welcoming challenges! Viewing challenges as opportunities for maybe a different path or personal growth is a way to reframe situations and reduce action-paralyzing fear responses.
HERE is probably my favorite video of all time and it is a GOOD reminder to approach adversity differently. Prepare yourself for chills…
Member of the Month – May
Michelle Yiu is our member of the month! Michelle has been a member with us for over a year and it has been our pleasure to get to know her better. She is a very hard worker and consistently shreds a Primal workout every week.
Michelle isn’t afraid to try something new and advocate for her body. If you don’t know her, do yourself a favor and introduce yourself.
Trust me, it will make your world a better place!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
May 17, 2021 | Weekly Newsletter
- Theme: “Finding Purpose”
- Mobility Focus: Global
- Stability Goals: Hip and Lower Front Line
- Skill work: Squats
WOD Programming Schedule (thru June 12th)
- Monday – MetCon… “The Michele C.”
- Tuesday – Pliability… “The Donna”
- Wednesday – Strength… “The Bill”
- Thursday – Met Con… “The Meredith”
- Friday – Pliability… “The Ashley”
- Saturday – Strength… “The Therese”
Don’t miss these AWESOME member-themed workouts!!!
Announcements
- CPR/AED Class
- June 25th @ 5:30-8:00pm
- Price: $65
- Learn more and register HERE!
- Self Defense Class
- Friday July 9th 5:30-8:30 pm for Part 1, then Friday July 16th 5:30-8:30 pm for Part 2
- Price: $50 (includes both days)
- Learn more and register HERE!
- New CDC and Michigan Mask Requirements
- At this time, we are going to keep our mask and COVID policies until we are able to determine safe and appropriate procedures for all. Thank you for your understanding!
- NEW STAFF
- We are thrilled to announce that we have hired three amazing staff members to enhance your membership experience!
- Coach Mary-Katherine Miller
- Coach Cassidi Triemstra
- Physical Therapist Josh Fisher
Health Tip
Everyone has a WHY, but do you know yours? Your WHY is what drives your belief system. Your behaviors. Your decisions.
- Who you are
- What you do
- Who you do it for
- What those people want and need
- How those people change as a result
Note something: 2/5 are about yourself, but 3/5 are about other people.
Therefore: Be outward facing and loving with your purpose.
With this equation, I think the world will be a better place.
Member of the Month
Michelle Yiu is our member of the month! Michelle has been a member with us for over a year and it has been our pleasure to get to know her better. She is a very hard worker and consistently shreds a Primal workout every week.
Michelle isn’t afraid to try something new and advocate for her body. If you don’t know her, do yourself a favor and introduce yourself.
Trust me, it will make your world a better place!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
May 10, 2021 | Weekly Newsletter
- Theme: “Fight For It”
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Assessment / Strength Week!
Announcements
- CPR class
- June 25th @ 5:30-8:00pm
- Learn more and register HERE!
- Self Defense Class
- Friday July 9th for Part 1, then Friday July 16th for Part 2
- We are waiting on final arrangements due to COVID restrictions but we should have an official registration link next week!
- NEW STAFF
- We are thrilled to announce that we have hired three amazing staff members to enhance your membership experience!
- Coach Mary-Katherine Miller
- Coach Cassidi Triemstra
- Physical Therapist Josh Fisher
Health Tip
This week is Assessment Week – our favorite week!!
Click HERE for a message from Dr. Ellen to help with your success!
WOD Programming Schedule (thru May 8th)
- Monday/Thursday – Squat, Bicep Curls, Bike, Row
- Tuesday/Friday – Deadlift, Bent Over Row, Push Ups
- Wednesday/Saturday – Push Press, Hip Thrust, KB Swing, Plank
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
May 3, 2021 | Weekly Newsletter
- Theme: “Grit”
- Mobility Focus: Global
- Stability Goals: Global
- Skill work: Cara’s Favorites!
Announcements
- Cara’s Open House
-
On Friday May 7th from 3:30-5:30pm we will be closing PM classes and holding an open house for Dr. Cara with light yummy treats! If possible, we will try to be outside! Please
RSVP HERE!
- Self Defense Class
- Friday July 9th for Part 1, then Friday July 16th for Part 2
- Final times (it will be in the evening) and links for this event will be released next week!
- CPR class
- June 25th
- Final time (it will be in the evening) and links for this event will be released next week.
- NEW STAFF
- We are thrilled to announce that we have hired two new Gym Coaches to enhance your membership experience! More information will be released soon about these two amazing additions to our staff!
- Mary-Katherine Miller
- Cassidi Triemstra
Health Tip
Last week, we discussed types of stress and I encouraged you to evaluate the stress you have in your life. Now, I am challenging you to see what percentage of your time is spent on each type of stress. Do you spend the majority of your time working in a chronic stress state or eustress state?
Remember this: Your work and chronic stress triggers might be endless but your time is finite. If you cannot limit the work and chronic stress, then you must limit your time. Hours are the only thing you can truly manage.
WOD Programming Schedule (thru May 8th)
- Monday – Team Day
- Tuesday – Interval Weight Training
- Wednesday – Ball Slam Day
- Thursday – Recovery Day
- Friday – Dirty Seven
- Saturday – 20 in 20
- ASSESSMENT and SKILL WEEK starts May 10th!
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
Apr 26, 2021 | Weekly Newsletter
- Theme: “Progress, Not Perfection”
- Mobility Focus: Global
- Stability Goals: Scapular / Rotator Cuff
- Skill work: Squat
Announcements
- Cara’s Open House
-
On Friday May 7th from 3:30-5:30pm we will be closing PM classes and holding an open house for Dr. Cara with light yummy treats! If possible, we will try to be outside!
RSVP HERE!
- New Monday Morning Class!
- We are changing morning class times to allow more availability (5:30a/6:30a/7:30a/8:30a)! We will continue to modify class times instead of increasing class sizes due to continued COVID concerns.
- Self Defense and CPR classes
- June course dates are being finalized with AZO Civil Services!
- NEW STAFF
- We are thrilled to announce that we have hired two new Gym Coaches to enhance your membership experience! More information will be released soon about these two amazing additions to our staff!
- Mary-Katherine Miller
- Cassidi Triemstra
Health Tip
STRESS is a topic that gets brought up daily during my sessions with patients and clients. But did you know that not all stress is the same? There are both good (eustress) and bad forms of stress in our lives.
Eustress:
- This is the type of “positive” stress that keeps us vital and excited about life
Chronic Stress:
- A prolonged and constant feeling of stress that can negatively affect your health if it goes untreated.
- In this case, the autonomic nervous system does not have an adequate chance to activate the relaxation response on a regular basis. This means that the body remains in a constant state of physiological arousal.
Overall, it’s important to have good stress in your life. Make an effort to cut out as much chronic stress as possible. Change your perception of stress where you can, and add positive activities to promote eustress. Together, these strategies help you create a healthy balance in your life.
WOD Programming Schedule (thru May 8th)
- Monday / Thursday – Strength
- Tuesday / Friday – MetCon
- Wednesday / Saturday – Pliability
COVID Policy Updates
- You can find our complete COVID-19 Protocol HERE
MindsetPT Reminders
- Previous Newsletters can be found HERE!
- Use our MindsetPT app or our website calendar for easy scheduling!
WE LOVE YOU MORE THAN YOU KNOW!
Your Mindset Family
