Negative / Threat Response Physiology

Announcements

The Mindset SWAG SHOP IS OFFICIALLY HERE!!

We want to give a HUGE thank you to Sorelle Creative Group for all the amazing gear!

All the designs, fabrics and sizes are hanging in the gym for you to see and try on! So try on the sizes you want, feel how soft the fabrics are and smile at all the cool designs.

The shop will be open from NOW through Oct 30th!

All orders will be ready the week of November 27th to pick up at Mindset or to be shipped if needed! (Please disregard the message that says orders will be ready in 5+ days!)

Frequently Asked Questions:

1. How long do I have to place my order?

• Our store will remain open for orders through Monday October 30th.

2. When can I expect my order to be ready for pick up?

• Your order will be available the week of November 27! Mindset will be messaging members when their orders are ready for pick up.

3. Who do I contact with questions about my order?

• Questions on orders can be directed to the Sorelle staff at: service@sorellecreativegroup.com

YOGA IS BACK!

This is a perfect opportunity for you to get a head start on your Holiday shopping! Some of the local businesses in the “Four Corners” will be participating by providing special offers either in the pavilion or on-site. Come out and see all the great opportunities.

***REMINDER***

There is an 8-hour window to add or cancel your reservation for a WOD.

If you want to be added to a class within that window, please call our office (269.447.2672) to ensure there is room and that the instructor will be there.

If you want to cancel your reservation for a WOD within that window, please do so in your app so that if there is a waitlist, the system notifies the next person in line ASAP. Please note: there is a $15 fee for repeated late cancellations.

Health Tip

We left off talking about STIMULUS! 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

Over the last few weeks, we have been discussing stress at our Mindset WODs – both the beneficial aspects of stress, as well as the health detriments when stress gets too high. Day to day life can throw plenty at us that can lead to increased stress, but a recent study shows that taking some time to get outside and enjoy the beautiful fall leaves can have some amazing benefits for our brain and body. Before we get into it, a little physiology lesson…

Our amygdala is a part of our brain that is associated with our emotional responses. This is a component of the limbic system in our brain, which among other things helps us to determine what is stressful or frightening, and what is safe. This part of the brain essentially helps us determine what is stressful, and what is not – it helps determine our emotional response to our environment.

So back to a recent study – scientists took 63 healthy participants and exposed them to forms of stress, once before and then again after a one hour walk. Brain activation was evaluated during the exposure to stress. Half of the study participants walked in an urban environment, and the other half took their walk in the forest. The study found that there was a significant decrease in activation of the amygdala when comparing responses from the stressful exposure in those who walked in the forest. Those who took a one hour walk in the city experienced very little change in amygdala response to stress, before and after the stroll.

What the study shows is that exposure to nature is medicine for the brain – an anti-stress treatment for all of us. And with the beautiful colors abounding right now, this is a perfect time to capitalize and treat your brain and body to some stress relief!

Member of the Month

Hey there Mindset community! Happy October!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet the amazing Sandy!

Sandy is one of our rockstar Master Members! She always brings a smile and light to the gym every Tuesday and Friday! She is a smart mover and never misses a challenge! Sandy brings positivity to every class along with a hard working ethic that rubs off on all of us!

We adore having you in classes and we love you more than you know!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Good Stress Phyiology

Announcements

The Mindset SWAG SHOP IS OFFICIALLY HERE!!

We want to give a HUGE thank you to Sorelle Creative Group for all the amazing gear!

All the designs, fabrics and sizes are hanging in the gym for you to see and try on! So try on the sizes you want, feel how soft the fabrics are and smile at all the cool designs.

The shop will be open from NOW through Oct 30th!

All orders will be ready the week of November 27th to pick up at Mindset or to be shipped if needed! (Please disregard the message that says orders will be ready in 5+ days!)

Frequently Asked Questions:

1. How long do I have to place my order?

• Our store will remain open for orders through Monday October 30th.

2. When can I expect my order to be ready for pick up?

• Your order will be available the week of November 27! Mindset will be messaging members when their orders are ready for pick up.

3. Who do I contact with questions about my order?

• Questions on orders can be directed to the Sorelle staff at: service@sorellecreativegroup.com

YOGA IS BACK!

The Annual Tree Lighting event returns to Texas Corners! And this year they’re adding a new holiday tradition—a Makers’ Market Art Fair! They will have 20+ artists, craftspeople, and sweet treat makers selling their wares in the Pavilion, along with special musical guest Lana Hoffman, a silent auction and hot libations (cocoa, cider, coffee) to help keep you toasty.

This is a perfect opportunity for you to get a head start on your Holiday shopping! Some of the local businesses in the “Four Corners” will be participating by providing special offers either in the pavilion or on-site. Come out and see all the great opportunities.

Health Tip

Stress can be good! SO GOOD! But what makes it good?

Good stress needs to:

• be short term

• feel safe

• happen in moderate amounts

Dr. Robert Sapolsky from Stanford talks more about that HERE!

So let’s reframe and take more control of this situation.

• Step 1:

  • The word “stress” is a concept that is viewed as something that HAPPENS TO you…

  • This creates a victim mindset and that isn’t one of the mindset principles we teach.

• Step 2:

  • Instead of saying stress…I want you to try substituting the word stimulus.

  • This implies something you can change and control.

“Stress” doesn’t actually exist and it is solely determined by your perception of reality. Stimulus does exist and is more concrete, therefore easier to effect. 

Stimulus is how you grow… More to come next week!

Functional Medicine Corner

Fall is officially here – leaves are falling, there is a chill in the air, and the hours of sunlight are decreasing. This is also a time of year when we begin to crave soups, stews, rich and creamy casseroles, and other comfort foods. And there are so many options for comfort foods that can deliver good nutrients and a balance of proteins, fats and carbs. Below are just a few options that you can consider as we head into cold weather months.

Marry Me Chicken – This recipe made with coconut cream, sun-dried tomatoes and fresh basil is so flavorful, and yet not overpowering for kids. We’ve added kale or spinach in the past as well.

Zuppa Toscana – Yup – very similar to the Olive Garden version, but dairy-free for those who need it. And loading it with nutrient-dense greens balances out the potato and sausage.

Taco Casserole – This can be a meal or something brought to a party to serve as a chip dip. You can add cheese during the last few minutes, and you can sub sweet potatoes or even beans for the russet potatoes.  

Harvest Chicken Skillet – With sweet potatoes, apples and Brussels sprouts, this is a fantastic one-pot meal. You can have it for breakfast with eggs, and you can easily make this vegetarian or sub another protein.

If you ever need other meal ideas, feel free to find Insight at our Pinterest page! Happy Fall!

Member of the Month

Hey there Mindset community! Happy October!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet the amazing Sandy!

Sandy is one of our rockstar Master Members! She always brings a smile and light to the gym every Tuesday and Friday! She is a smart mover and never misses a challenge! Sandy brings positivity to every class along with a hard working ethic that rubs off on all of us!

We adore having you in classes and we love you more than you know!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Stress / Threat Response Education

Announcements

The Mindset SWAG SHOP IS OFFICIALLY HERE!!

We want to give a HUGE thank you to Sorelle Creative Group for all the amazing gear!

All the designs, fabrics and sizes are hanging in the gym for you to see and try on! So try on the sizes you want, feel how soft the fabrics are and smile at all the cool designs.

The shop will be open from October 9th through Oct 23rd!

You are welcome to pick up orders at Mindset or have them shipped if needed!

Health Tip

The theme of this week is about learning how our bodies respond to stress. But what exactly is stress?

According to the National Institutes of Health, “stress is a physical and emotional reaction that people experience as they encounter challenges in life.”

The key words are:

• Physical

• Emotional

• Reaction

Stress is actually a reaction we have, not something that happens to us. Learning this difference makes us have more control about how we experience life and interact with our surroundings.

Next week we will talk about how stress can actually be good for you!

Functional Medicine Corner

Sodium – this mineral often gets a bad rap in society generally. Many of us are told to decrease our sodium intake to help keep our cardiovascular system healthy. And this is quite valid when we look at many common sources of sodium in the standard American diet. Yet, sodium is an essential nutrient used in literally every single cell in our body.

So many chips, crackers, frozen meals, and soups (just to name a few) have high levels of sodium chloride. Although both nutrients are essential electrolytes, minerals work best when they are in balance with others such as magnesium, potassium, calcium, and bicarbonate. So, when only sodium chloride is delivered in high amounts in our diet, there is good reason to consider decreasing salt intake.  

However, did you know that sodium is a key element to critical aspects of health? Sodium potassium pumps are on every cell membrane in every part of the body. These pumps transport sodium out of the cells and potassium into them. Along with this action, these pumps also:

• turn food into usable energy for every cell in the body  

• maintain a normal heart rate and rhythm 

• facilitate the transmission of nerve signaling (sodium imbalances can also contribute to anxiety or depression)  

• direct necessary and appropriate immune system responses.

AND, low sodium can also increase cortisol and decrease thyroid hormone production. So, although it is important to watch excess sodium that is out of balance with other essential minerals in our diet, sodium is not a villain. In fact, balancing electrolytes can improve not only cardiovascular health, but also brain and immune system functioning as well as help us stay optimally hydrated!

Member of the Month

Hey there Mindset community! Happy October!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet the amazing Sandy!

Sandy is one of our rockstar Master Members! She always brings a smile and light to the gym every Tuesday and Friday! She is a smart mover and never misses a challenge! Sandy brings positivity to every class along with a hard working ethic that rubs off on all of us!

We adore having you in classes and we love you more than you know!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Try Again!

Announcements

Health Tip

Mindset is focused on mindful health and fitness efforts that are focused toward sustainable longevity. With that in mind, I wanted to recommend a series for you to check out!

Netflix’s series Live to 100: Secrets of the Blue Zones gives a look into 12 habits that can add years to your life. Led by Dan Buettner, this docuseries includes decades of research on areas around the world where more people live significantly longer than average. I am excited to hear your thoughts!

Functional Medicine Corner

Last week we discussed the importance of electrolytes, not only to replenish essential minerals after sweating it out at a Mindset WOD, but also to help address other symptoms such as fatigue, lightheadedness, and headaches to name a few. They can also benefit those taking medications such as diuretics or calcium supplementation that can lead to mineral imbalances.

Adding electrolytes to water is one fairly easy way to make sure we are getting these essential minerals. However, there are also several foods that can give us minerals such as potassium and magnesium to keep us balanced.

When looking for food sources that are high in potassium and magnesium, dark leafy greens provide a good amount of both! Spinach, Swiss chard and beet greens all are excellent sources of minerals, and these can be used or added to so many meals including into eggs in the morning, or soups or stews during these upcoming fall and winter months. Sunflower and pumpkin seeds can also provide magnesium, as well as avocado and broccoli. Many meats such as salmon, chicken and beef are high in potassium, and lentils also provide a good potassium punch! Bananas, asparagus, and dried apricots can also give some additional potassium.

You can also make your own electrolyte drinks at home! This avoids artificial colors, large amounts of sugar and other preservatives, and you can add your own flavor. Coconut water is a good source of potassium, so this can work well as a base, but herbal teas can also be used.

See this recipe for a balanced electrolyte replacement you can make at home! Next week we will discuss why sodium in our diet is essential, and how to ensure having sodium doesn’t worsen blood pressure concerns.

Member of the Month

Hey there Mindset community! Happy October!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet the amazing Sandy!

Sandy is one of our rockstar Master Members! She always brings a smile and light to the gym every Tuesday and Friday! She is a smart mover and never misses a challenge! Sandy brings positivity to every class along with a hard working ethic that rubs off on all of us!

We adore having you in classes and we love you more than you know!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Role of Failure

Announcements

Health Tip

Let’s keep talking about FAT and how it works!

Just a reminder, this is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Check out this awesome article from Harvard about the good, the bad and the accurate info about fats!

Functional Medicine Corner

Recently, I had a patient come in for a scheduled office visit. When she arrived, her blood pressure was quite low at 76/40. Understandably, she was quite fatigued and felt a little faint. She has diabetes, and she assumed she had low blood sugar.

As we were discussing this, I mixed up some LMNT electrolytes in an 8 oz mug of water to try. She drank it all within 5 minutes and asked for another mug as she was beginning to feel better. After 16 oz, about 20 minutes and without any additional glucose, her blood pressure was 102/64 and she was able to walk out confidently with more energy and stability. Even though I talk about the importance of electrolytes all the time, this significant and quick turnaround was impactful even for me.

As we’ve discussed before, staying hydrated is important for all of us working out here at Mindset. And an important aspect of truly hydrating ourselves includes getting enough electrolytes as well as water, especially since we are losing these essential minerals while we sweat. However, this patient wasn’t coming from a workout – in fact, due to chronic illness, she is not able to exercise much at all right now. Still, adding in electrolytes helped drastically change how she felt. So how do we know if we are electrolyte depleted? Other than exercise, what other conditions can predispose us to electrolyte depletion? 

First, we can rely on symptoms to guide us. When we are depleted in sodium, magnesium and/or potassium, we can experience symptoms such as: fatigue, brain fog, muscle cramps/tremors and/or weakness, palpitations, or fast heart rate and even headaches or migraines.  

However, there are also several health conditions as well as medications that can put us at increased risk of electrolyte imbalance. Chronic kidney concerns, vitamin D deficiency as well as vomiting or diarrhea can lead to symptomatic mineral imbalance. In addition, diuretic or laxative use, calcium supplementation and even over-hydration with plain water can sometimes tip the delicate balance and create electrolyte deficiencies.  

Next week we will discuss a few ways we can work to keep proper mineral balance through dietary routes alone. However, feel free to stop by our office if you have questions or would like to sample a packet of LMNT electrolytes!

Member of the Month

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Do It Anyway

Announcements

Health Tip

Let’s talk FAT MYTHS! Just a reminder, this is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Myth 1: All fats are unhealthy.

This myth oversimplifies the types of fats we consume in our diets. The word “fat” might seem scary, but there are different categories of fat.

Consuming good fats in moderation can improve heart health and help your body absorb vitamins A, D, E, and K, reduce inflammation, boost memory, and even promote healthy pregnancies.

Myth 2: Our bodies don’t need any fat.

This myth is an unhealthy misconception because fat is an essential part of a balanced diet.

Similar to proteins and carbohydrates, fats provide energy for your body. Additionally, they allow your body to regulate its temperature, hormones, your immune system, reproduction, and more.

Myth 3: Eating fats will cause weight gain.

It’s common for those attempting to lose weight to think they should always avoid fatty foods—or only eat the low-fat versions. This myth can actually hurt your ability to shed pounds. While you should avoid certain kinds of fats for weight loss, you’ll want to incorporate good dietary fats in your diet. 

It should also be noted that dietary fat isn’t equal to body fat. Studies have shown people with moderate- or high-fat diets lose weight just as well, if not better than, those with low-fat diets. While fatty foods have higher caloric content per gram than others and should be consumed in moderation, they aren’t more likely to become body fat than proteins or carbohydrates. 

Myth 4: All fat-free foods are healthy.

It’s easy to find fat-free foods on grocery store shelves, but that doesn’t always mean they’re a smart addition to your diet. Fat-free food may be high in sugar, refined carbohydrates, and calories—all of which will negatively affect you. Before buying fat-free snacks, check the label to make sure the lack of fat isn’t replaced with another unhealthy element.

Now that we’ve dispelled these myths about consuming fat, you can start incorporating healthy fats into your diet to support energy needs, improve heart health, and improve your overall wellness. 

Next week, we will discover a little bit about fat’s function, makeup, and impact on weight! Did you know there are different types of fats? Yup, stay tuned!

Functional Medicine Corner

Antibiotics are necessary, and sometimes lifesaving medications. However, one side effect of taking an antibiotic is it kills off beneficial bacteria in our gut while treating an infection. This can manifest in the short term in diarrhea and/or constipation, abdominal discomfort, and bloating. Long term, however, research shows the bacterial changes in our gut from one course of antibiotics can last for several months unless we actively try to replenish them. This is important because the bacterial population in our gut contribute significantly to our overall health picture, not just how our bellies feel!

There is plenty of research that shows taking traditional probiotic supplementation while on antibiotics decreases the incidence of diarrhea or other GI side effects significantly, even though the antibiotics may be killing some of the good bacteria that are delivered. This is likely because these beneficial bacteria work in many other ways than just trying to repopulate the gut. Adding a beneficial yeast called Saccharomyces boulardii into probiotic supplementation can provide some protection against severe antibiotic-associated diarrhea caused by Clostridia difficile. Soil-based probiotics are an excellent option as well! I often recommend taking probiotics at a different time of day then antibiotics to try to maximize the effect.

After completing the course of antibiotics, it is important to continue to support the gut for several more weeks at least. Supplements can be incredibly helpful, but this is also when we can use power of food! Fermented products such as kefir, sauerkraut, kombucha or kimchi provide incredible bacterial diversity – more than most commercial yogurts. Also, adding foods with lots of prebiotic fiber helps to encourage growth of beneficial bugs. This resistant starch can be found in carrots, squash, parsnips, beets, plantains, and green bananas.

Taking antibiotics doesn’t have to wreak havoc on your gut! And fostering your microbiome will pay off by supporting your immune system and fending off future illness.  ☺

Member of the Month

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Trying Something New

Announcements

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk FATS! This is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Fat gets a bad rap. I find it is the most misunderstood macronutrient. The word “fat” is unfortunately associated with an unhealthy diet and excess weight. But your body needs dietary fat to function.

Here are just a few of the important roles fat plays in your body:

• They’re necessary for absorbing vitamins and minerals from your diet.

• Fats are packed with energy!

• You need them for building and maintaining healthy cells.

• They’re essential for nerve function.

• They are crucial for your health!

Learning how this macronutrient works in your body may change your tune about dietary fat.

Next week, we will bust three of the biggest myths about this important macronutrient and discover a little bit about fat’s function, make up, and impact on weight!

Functional Medicine Corner

As we continue our discussion about probiotics, let’s discuss a specific form called spore-based probiotics. While so many probiotics on the market are delivering live bacteria such as Lactobacillus and Bifidobacteria to the gut, spore-based organisms (SBOs) are inert little organisms that are incredibly tolerant to several different environments. Alone, this means that they can easily survive being exposed to digestive enzymes and stomach acid without being altered or killed, and they are not affected by antibiotic use. But they are incredibly powerful once they get to your intestines!  

Generally, SBOs are made by bacteria in the soil, and we ingest them when we eat food that has recently been harvested.  However, with industrialized farming and sterilization of foods, we are getting fewer of these organisms through food sources. Eating food grown in personal gardens or from local farmers can increase exposure to these essential organisms, but we can also get them in supplemental form. How do they work?

• They produce lactic acid to help decrease populations of harmful bacteria in the gut, allowing for growth of the beneficial bugs present.

• They improve gut barrier function – in other words, they help rebuild the “castle wall” in our gut to protect our body from foods or environmental exposures that can cause inflammation.

• They work to maintain good GI motility, helping to decrease symptoms such as nausea, bloating and bowel irregularity.

Spore based probiotics are often one of my first recommendations for those with gut concerns, and they can also be a powerful tool to use when taking or recovering from a course of antibiotics. Please reach out if you have any other questions about these powerful microbes!

Member of the Month

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Finding Grit

Announcements

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Cassidi and Ellen got some great questions about PROTEIN last week!  

Read the Health Tip below for some fun protein facts!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk protein! This is one of the 3 Macronutrients that you eat and is a powerhouse for energy and recovery. Before we get into some fun facts, let’s get the basics:

Protein is made up of one or more chains of amino acids. There are two types of amino acids: essential amino acids and non-essential amino acids. Essential amino acids cannot be produced by our body, and they come from our diet. But non-essential amino acids can be produced by our body.

Proteins are vital for our body’s functions as they regulate DNA and RNA, transport molecules, support the immune system and muscle movement, coordinate body functions through hormones, and facilitate chemical reactions. They are essential for maintaining proper bodily function!

But did you know these facts?

• The human body contains around 10,000 different types of proteins made from different combinations of 20 amino acids.
• Approximately 18-20% of body weight is due to protein.
• The lifespan of proteins is only two days or less.
• Proteins help determine your body’s structure and is involved in cell division for growth, reproduction and healing.
• Your hair is mostly made of proteins. They are continuously in the process of growing for 2-3 years after which they fall out and get replaced by new hair. Protein plays a key role during the growth phase. Hence, protein deficiency may cause more hair fall.
• Quinoa, a grain-like crop, contains all nine essential amino acids making it a good source of complete protein.
• Protein must be taken in your diet every day as it is continuously broken down and replaced. The human body cannot store protein like it stores carbohydrates and fats (this is an important fact that Cassidi and I discuss often with clients!)

If you want to know more, consider scheduling an appointment with Cassidi today!

Functional Medicine Corner

When focusing on improving the health of the gut, one of the first tools that people consider adding is a probiotic. And rightfully so – the trillions of microbes that live inside of our bellies contribute significantly to our overall health picture. Many of us are deficient in many of these hard-working bacteria and benefit from supplementation.

BUT, all probiotics are not created equally, and there are many aspects to consider as you try to find the right choice for you.  

Many traditional probiotic formulations contain lactobacillus and Bifidobacterium species – two of the hardest working bacterial colonies in our gut.  However, probiotic capsules need to deliver live bacteria into our gut. And it is not easy to keep these little bugs alive in a bottle for the months needed before they take the trip down your GI tract!

Therefore, it is often best to consider the following before purchasing:

• Look for certification – Since the FDA doesn’t regulate supplementation at all, generally it is best to look for supplements that have a USP and/or NSF certification.  These are labs that independently test supplements after manufacturing to ensure they supply what is on the label. This includes the number of live bacteria in each capsule at the time of ingestion.

• Verify the bugs are cared for – What do I mean? Often, to get a good probiotic to deliver live bacteria into your gut, you either need to find a refrigerated form OR one that is shelf stable and provides prebiotic fiber to keep the little guys alive while they are waiting to populate your gut.  

• Dosage matters – We also want to consider HOW MANY bacteria are in each capsule. Strength of probiotics are frequently measured in colony forming units, or CFUs. Generally, to make a significant impact, we are looking for at least 10-15 billion CFUs per capsule. Many people can tolerate 50 billion or more. It is best to start with a smaller dose, and then work up if you don’t feel it is providing enough benefit. Too many good guys can sometimes lead to more gas, bloating and abdominal discomfort – more is not always better!

Member of the Month

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean with love all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

Learning from Hard Times

Announcements

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk about nutritional safety!

The human body requires safety in order to thrive. When our bodies are in a stressed state, they don’t prioritize important things like growth, muscle development or even normal hormone production.

So how can we work to create safety with our nutrition? Let’s talk about three ways that we can do this:

• Eating enough! This means calorically and nutritionally!

• Consistent meals and a predictable routine! This gives your body security that resources are and will be available.

• Enjoying your food and not always eating something because it’s the “right” option. Letting our bodies know that they will regularly have food available and will not be restricted creates a safe environment that allows our physiology to thrive. Nutrition for health should reduce our stress, not add to it.

If you need help, consider scheduling an appointment with Cassidi today!

Functional Medicine Corner

We are in the heart of the summer garden season! This time of year, farmers markets are full and your own personal garden may be exploding with fresh cucumbers, raspberries, tomatoes, zucchini, peppers and more! Today I wanted to share some recipe ideas to use these fruits and veggies.

Baked parmesan squash – This simple recipe is quick to prepare, involving just sliced zucchini or squash, heart-healthy olive oil, garlic and of course parmesan. The zucchini provides a good source of fiber as well!

Tomato Cucumber salad – There are so many ways to make this type of salad. Here is one with cilantro, for those who enjoy this fresh flavor. It could easily be further dressed up with feta crumbles and sunflower seeds for a little added protein.

Egg and veggie frittata – This is a fantastic way to batch cook and make a healthy breakfast one day that can be reheated and served for a few days during the school week. You can add a variety of different vegetables, changing the flavor each time you make it. And it delivers good protein as well!

Raspberry overnight oats – This is a great way to use fresh raspberries to flavor breakfast or a mid-day snack. And the oats and chia seeds provide so much beneficial fiber to keep your gut bacteria happy, and benefit cardiovascular health.

Warm zucchini salad – This recipe calls for grilled red peppers from a jar and marinated mushrooms. However, you can place your own fresh peppers on the grill and sauté fresh mushrooms in butter and garlic. This recipe also includes cherry tomatoes and basil, providing so many antioxidants and nutrients in just one dish.

Happy cooking, and good luck as we all head back to school schedules and routines!

Member of the Month – August

This August we are going to spotlight the positively infectious Nikki Miller!

Nikki has been one of our long-time gym members, and she truly embodies what it means to be positive, spirited, and kind!

Nikki brings an energy to our gym that is unmatched, and we are so grateful to have her as part of our fitness community. She is known to be a friend to many and is often one of the first people to welcome new members in class. That just goes to show you her heart–she is intentional in her relationships and makes people feel loved, appreciated, and seen!

We also want to note that Nikki’s dedication to her health and wellness journey is truly inspiring–she keeps pushing towards her own fitness goals and we love watching her PR! Nikki, we love you more than you know. Thank you for being a bright-spot in our universe!

Help us love on Nikki all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.

The Role of Resistance

Announcements

The Mindset SWAG Shoppe will return soon…

Here are a couple options we are considering to get you ready!

Email us your suggestions and feedback to LOVE@MindsetPT.com!

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

As we head back into our training cycles, we talked about breath and recovery the last 2 weeks.

Next up: NERVOUS SYSTEM REGULATION!

Regulating your nervous system when working out frequently is crucial to prevent burnout, optimize performance, and ensure overall well-being. Here are the top 5 tips for achieving this:

Have Intentional Recovery Days: Integrate rest and recovery days into your workout routine. These days allow your nervous system to recalibrate and prevent overstimulation. Choose low-intensity activities like walking, gentle yoga, or meditation to promote relaxation and recovery.

Mind-Body Techniques: Incorporate mindfulness practices such as deep breathing, meditation, and progressive muscle relaxation. These techniques can help activate the parasympathetic nervous system, which promotes relaxation and counteracts the stress response.

Variation and Periodization: We handle this part for you! Incorporate a mix of workout intensities and types to prevent chronic stress on your nervous system. Periodization, which involves planned variations in intensity and volume, can optimize your nervous system’s response to training.

Adequate Nutrition and Hydration: Proper nutrition supports your nervous system’s function. Ensure you’re consuming enough nutrients, including vitamins and minerals, to support recovery and overall health. Staying hydrated is also important, as dehydration can stress your nervous system. If you aren’t sure how to do this, schedule a 1:1 with Cassidi!

Quality Sleep: Sleep is a key factor in nervous system recovery. Aim for consistent, restful sleep by establishing a regular sleep schedule and creating a comfortable sleep environment. Prioritize sleep hygiene practices like avoiding screens before bedtime and maintaining a cool, dark room.

Remember, the goal is to find a balance between challenging workouts and providing your nervous system with the tools it needs to recover. If you notice symptoms of excessive fatigue, irritability, or disruptions in sleep, it’s a sign that your nervous system might be overtaxed. Listen to your body, make adjustments to your training program, and seek guidance from one of your coaches!!

Functional Medicine Corner

Mushrooms – these can provide some incredible flavor to a meal. But mushrooms have been used by many cultures for centuries, not only as a food source, but also because of their medicinal properties. There are many types of mushrooms that provide benefits, including turkey tail, reishi, lion’s mane, cordyceps and shitake.

What can mushrooms do for our health?

• Improve immune system response – Mushrooms can improve our body’s resistance to bacterial, viral, and fungal infections by working on regulating immune response and optimizing its protective capacity.
• Provide vitamins and minerals – Potent nutrients such as zinc, copper, iron, phosphorus, and potassium are found in relatively large quantities in many varieties of mushrooms.
• Deliver beta-glucans, a powerhouse fiber – This soluble fiber has been shown to benefit the cardiovascular system as well as hormone health.
• Support brain health – Studies reveal mushrooms seem to provide some protection from neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

So how can you include these in your diet? Mushrooms can easily be added to an egg scramble or omelet as well as a salad. They are a fantastic addition to stir fry dishes, soups, and stews. To get the significant benefit from the beta glucans in mushrooms, it is best to eat them cooked, rather than raw. Green Box has some great mushroom options to try and enjoy!

There are more products available with mushrooms on the market in recent years as well. Coffee replacements such as Four Sigmatic or MUD/WTR are just two options. These not only serve as a reasonably rich replacement for your standard cup of coffee in the morning, but can also provide a blend of mushrooms to add some health benefits. Depending on the mushrooms used, some can provide energy, while others can calm later in the day. So consider mushrooms as a tasty supplement for improving your health!

Member of the Month – August

This August we are going to spotlight the positively infectious Nikki Miller!

Nikki has been one of our long-time gym members, and she truly embodies what it means to be positive, spirited, and kind!

Nikki brings an energy to our gym that is unmatched, and we are so grateful to have her as part of our fitness community. She is known to be a friend to many and is often one of the first people to welcome new members in class. That just goes to show you her heart–she is intentional in her relationships and makes people feel loved, appreciated, and seen!

We also want to note that Nikki’s dedication to her health and wellness journey is truly inspiring–she keeps pushing towards her own fitness goals and we love watching her PR! Nikki, we love you more than you know. Thank you for being a bright-spot in our universe!

Help us love on Nikki all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.