Announcements

• The first MamaBear course of 2021 is officially open! It begins Feb 24th and we only have 1 spot left! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!
• Our 4-week Better Runner Course is now open! This course is for runners who want to learn optimal stability, strength, mobility and breathing to increase their performance. Spread the word!

• “During this unprecedented time of uncertainty and fear, it is likely that mental health issues and substance use disorders among people with these conditions will be exacerbated. In addition, epidemics have been shown to induce general stress across a population and may lead to new mental health and substance use issues.”
• “More than one in three adults in the U.S. have reported symptoms of anxiety or depressive disorder during the pandemic.”

• Phase 1 (last week)
  • Write out a clear and compelling vision for your future. 
• Phase 2 
  • Who are you? How would you define your identity? Write out all the words and ways you describe yourself or the way you think others describe you.

WOD Programming – Phase 2 – Schedule (thru March 6th)

• The first MamaBear course of 2021 is officially open! It begins Feb 24th and spots are already filling up! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!
• Our Pre-Season PUSH program is open as well!  This program is designed for athletes ages 14-18 who want to have the competitive edge for their return into athletics this year! It starts Feb 8th and runs through March 10th on Mondays & Wednesdays @ 3:30-4:30pm!

WOD Programming Phase Schedule (thru Feb 6th)

By Charlie Mackesy

This book was gifted to me last year and it is likely in the top 10 gifts I have received. It is a story of strangers who become friends while they discuss very meaningful yet simple topics.

It is playfully wonderful for children.

It is profoundly wonderful for adults.

There is love, beauty and joy.

There is humor and (for me) plenty of tears.

One of the most important pages is what is pasted above.

So if you are struggling with something, remember to be brave and ask for help. We are here to support you in any way we can. We love you more than you know. 

Announcements

• The first MamaBear course of 2021 is officially open! It begins Feb 24th and spots are already filling up! Please spread the word to any mama who you think would benefit from a supportive community, physiology education, movement and more!

This week has the potential to create challenges locally and globally. I encourage you to find ways to seek peace within the chaos. But what does this mean? Check out this video to learn more about what mindfulness means and a few techniques to help you this week!

Announcements

• MINDSET Swag Shop sadly ran into some snags with our supplier. However we are resilient and determined to make this happen! We apologize for the inconvenience!
• MamaBear and Athena dates will be released this week!

Last week, we talked about goal setting using SMART Goals.  Once you create your goals, the next step is accountability.  To help with this, consider the following:

Announcements

• MINDSET Swag Shop again! Look for updated gear and links next week!

Goal setting is our theme this week!

Learning how to write goals properly will make your strategic planning become very clear! As a physical therapist, I have to make multiple goals for every patient along their journey.  These goals, when well defined, give clarity to all involved as to the trajectory and journey toward completion.

I encourage you to start thinking about your 2021 goals and consider using the SMART Goal technique!

Announcements

• **Mini Wodders will be taking a hiatus until Summer 2021! We are re-formatting and creating new programming for these young athletes! We look forward to seeing you in the future!**
• After MANY requests, we will be opening up the MINDSET Swag Shop again! Look for updated gear and links next week!

WOD Programming Phase Schedule (thru Jan 9th)

New Year’s Resolutions. If I am being honest, I hate them.

They promote a short-term idea to health and change.

They promote bad habits and unhealthy relationships with yourself.

Use this as an opportunity to find a better way to promote a healthy lifestyle and consistent choices no matter what the calendar says.

Use this as an opportunity to connect with yourself and find your worth.

Use this as an opportunity to find your true motivation for change and create a plan that you are held accountable for.

If you need assistance, Dr. Ellen is accepting only 5 additional people for her coaching program that involves solid plan creation, application, and weekly meeting assessments. Members only pay $240 for this 8-week program ($30/week). Please email Ellen (Ellen@Mindsetpt.com) if you are interested!

Announcements

• We will be closed on New Year’s Day
• This week will be The Best of 2020 Workouts all week!
  • Don’t miss out on all the fun every day!!
  • December 31st will be SPECIAL NYE WODs to end the year on OUR TERMS!  Let’s celebrate how far we have all come and all the wonderful things coming in 2021!
  • Join us on Dec 31st @ 10am for our FINAL 1 mile walk (outside, socially distanced and masked)
• **Mini Wodders will be taking a hiatus until Summer 2021! We are re-formatting and creating new programming for these young athletes! We look forward to seeing you in the future!**

Forgiveness.

Forgiveness is about you.  Only you.  It is about truly loving yourself and your health.

Forgiveness is the intentional and voluntary process by which one who may initially feel insulted, undergoes a change in feelings and attitude regarding a given offense, and overcomes negative emotions such as resentment and vengeance.

Forgive your friends who don’t see things the same way as you.

Forgive your family who react emotionally instead of rationally.

Forgive yourself for anything you’re disappointed in yourself for.

The end of the year is a time of reflection and excitement of what is to come, but if we are holding on to grudges or frustration, we rob ourselves of the impending opportunities. Forgive all those people or things who have free rent in your head.

Announcements

• We will be closed for 1/2 day on Dec 24th and full days on Dec 25-26th this week
• Next week will be The Best of 2020 Workouts all week!  Don’t miss out on all the fun!
  • December 31st will be SPECIAL WODs to end the year on OUR TERMS!  Let’s celebrate how far we have all come and all the wonderful things coming in 2021!
  • Join us on Dec 31st @ 10am for our FINAL 1 mile walk (outside, socially distanced and masked)
• Gift of Health for the Holidays!
  • Give the gift of health to someone you love with our 10-session gym pass!  This special saves $40 off the original price AND Mindset members get an ADDITIONAL 10% off with the code “holiday10“

As we end 2020, it is normal to set our sights on new goals and desires for the upcoming year.  Many of us make “resolutions” to lose weight or eat better or change something about our lives that isn’t ideal.

In order to create true change, there needs to be a plan. Otherwise, we rely on wishful thinking of what we want to change vs actually setting yourself on a trajectory towards success.  I have watched the majority of people, myself included at times, fail when the strategy is one that does not have a concrete plan or accountability.

I am offering a special opportunity to our Mindset Community to have the first 8 weeks for 2021 be purposeful. Intentional. Goal-driven.

What is included:

• Weekly virtual Coaching Sessions (30min) for 8 weeks
• Concrete goal setting, targeting and review
• Custom program creation including breathing, nutrition, sleep, mindset and movement
• Daily tracking and practice
• Begins January 4th

• FREE for the first 2 people from this newsletter who sign up
• After this point, members and pass holders will receive the discounted price of $240 ($30/week).

• CLICK HERE ASAP to fill out your intake form. The first two people will be free!

Announcements

• Green Gardens Community Farm has officially joined our community!
  • We are now a pick-up location for their Green Box program every FRIDAY.
  • There is no cost for the membership or subscription–you just pay for the food you order with a $30 minimum.
  • Members of the Mindset community are getting a special offer of $10 off the first box! Coupon code is “Mindset” and should be placed in the “terms” section of the sign up.
• 90 – Day Commitment Challenge
  • We are still going strong! Only 18 days left! Check us out on Facebook and Instagram for daily motivation!
• Gift of Health for the Holidays!
  • Give the gift of health to someone you love with our 10-session gym pass!  This special saves $40 off the original price AND Mindset members get an ADDITIONAL 10% off with the code “holiday10“

WOD Programming Phase Schedule (thru Jan 2)

Last newsletter, we talked about adrenaline. Here is a cute and short video to describe how that hormone works when we need it! However, too many surges of adrenaline can cause physiological problems such as damage to blood vessels, increases in blood pressure, anxiety and more. Therefore, understanding how and when to control this hormone is key. And now… cue the broken record of why the following list is crucial to your health…

• BREATHING PRACTICE
• EXERCISE
• EATING REAL FOOD

Announcements

• Green Gardens Community Farm will be joining our community!
  • We will be a pick-up location for their Green Box program starting THIS FRIDAY.
  • There is no cost for the membership or subscription–you just pay for the food you order with a $30 minimum.
  • Members of the Mindset community are getting a special offer of $10 off the first box! Coupon code is “Mindset” and should be placed in the “terms” section of the sign up.
• 90 – Day Commitment Challenge
  • We are still going strong!  Check us out on Facebook and Instagram for daily motivation!
• Gift of Health for the Holidays!
  • Give the gift of health to someone you love with our 10-session gym pass!  This special saves $40 off the original price AND Mindset members get an additional 10% off with the code “holiday10“

WOD Programming Phase Schedule (thru Jan 2)