The Role of Failure

Announcements

Donate today!

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 last week.

Next up: RECOVERY!

Here are my top 5 tips to consider about your recovery while consistently working out:

Nutrition: Proper nutrition is super helpful for muscle recovery. Consuming a balanced diet that includes an adequate amount of protein to support muscle repair and growth is key. Also, ensure you’re getting enough carbohydrates to replenish glycogen stores and provide energy for your muscles.

Hydration: Staying hydrated is crucial for muscle function and recovery. Water helps transport nutrients to your cells and remove waste products. Aim to drink water consistently throughout the day, especially before, during, and after your workouts. Also, reference Carrie’s recommendations about electrolytes!

Rest and Sleep: Allow your muscles to recover by getting enough sleep. During deep sleep, your body produces growth hormone, which is essential for tissue repair and muscle recovery. Aim for 7-9 hours of quality sleep per night. Remember that muscles are broken down in the gym, fueled in the kitchen and BUILT at night!

Stretching and Mobility: Incorporate regular stretching and/or mobility exercises into your routine. This can help alleviate tightness, improve joint lubrication, and enhance blood circulation, all of which contribute to better recovery.

Active Recovery: On rest days, consider engaging in light, low-impact activities like walking, swimming, or cycling. These activities promote blood flow without putting additional strain on your muscles, aiding in recovery. Reference our Zone 2 cardio recommendations here!

Remember that muscle recovery is an integrated process that involves various factors. Individual recovery needs will vary so listen to your body!

Next week, we will talk about all things nervous system regulation!

Functional Medicine Corner

Recently, the artificial sweetener aspartame has made its way into the news. The World Health Organization has recently published a report that states there is “limited evidence” of increased risk of cancer in people consuming large amounts of aspartame daily.

Generally, acceptable daily intake is 0-40mg/kg daily, which means someone weighing approximately 150lbs can consume 9-12 cans of diet soda a day and remain within that window. However, medical research has also shown there are other effects of aspartame on our body. These include:

• Changes in the gut microbiome – Numerous studies have revealed that consistent consumption of artificial sweeteners including aspartame can change the composition of the gut microbiome. Research in mice populations show that this change can lead to increased insulin resistance.  Yes – our gut bugs help determine diabetes risk! 
• Triggering more cravings – Because some artificial sweeteners are up to 1000 times sweeter than sugar, your body can be “tricked” into wanting more sweets, leading to more cravings for all types of sugars and carbs, including more artificial sweeteners. It stimulates the dopamine receptors in our brains, which signals a happy feeling, and a craving for more.
• Increased risk of chronic health conditions – Long term frequent use of aspartame has been scientifically linked to increased incidence of obesity, diabetes, and mood disorders, among others.

As always, we don’t need to avoid aspartame completely to optimize our health. However, instead of using artificial sweeteners frequently and in large amounts, it is often best to use small amounts of natural sweeteners like maple syrup, honey, or stevia. These natural sweeteners bring incredible flavor, as well as nutrients and benefits to our health such as prebiotic fiber and antihistamine effects. They are yummy, and, in smaller quantities, good for you!

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.

MEMBER WEEK

Announcements

Donate today!

WELCOME to our New Gym Director!

Mike will officially be joining our team starting July 31st! He received his Master of Science degree in Exercise Physiology & Human Performance from Eastern Michigan University. His Bachelor of Science degree was earned at Grand Valley State University in Clinical Exercise Science.

Mike is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA – CSCS) and a level one weightlifting coach by United States Weightlifting (USAW – L1).

Mike has been a strength and conditioning practitioner for sport performance and athletic development for over ten years. Throughout his career, he’s trained youth, high school, division 1 collegiate, CrossFit, adult fitness, and professional athletes.

A majority of his career has been spent developing division 1 collegiate athletes at Western Michigan University, where he served as the Assistant Strength & Conditioning Coach for Olympic Sports. During that time, he assisted in the development of 8 college athletes turning into professional athletes! Go Mike!

Mike is a competitive powerlifter, and competes in the USA Powerlifting organization.

He is married to his wife Lindsey, and they share two beautiful daughters, Penelope (3 years) & Ruby (3 months), as well as their dog Winston. Mike’s hobbies include sports, strength training, hiking, comedy, craft beer, and spending time with friends & family.

WELCOME TO THE FAMILY MIKE!

WE LOVE YOU MORE THAN YOU KNOW!

Did you know we offer massage?

Yes we do!

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

Health Tip

As we head back into our training cycles in a week, I wanted to give you friendly reminders about breath, recovery and nervous system regulation!  

Let’s start with my favorite: BREATH.

Did you know that a single intentional breath has the power to shift your entire nervous system and body out of “fight or flight mode?”

Breathing is one of the most influential tools we have access to at any given moment. 

We can immediately turn towards our breath as a tool to de-stress ourselves.

• Deep breaths or Belly breaths?

  • Try not to overthink it.

  • Maybe try thinking deep, full and expansive breathing in 360 degrees around your body.

• Breathe at a rate that matches what you’re doing

  • If you’re sitting at your computer and yet breathing as though you’re doing sprints, this would be considered “ineffective” and most likely lead to some sort of pain symptom (i.e. anxiety, headaches, irritation).

  • So keep in mind that with whatever you’re doing, breathe at a cadence that matches what you’re doing.

• Your breathing should be quiet at rest

  • I encourage you to become aware of how you’re breathing at rest.

  • Ideally, we shouldn’t hear your breathing when you’re sitting and watching your favorite show.

• Control the exhale

  • Prolonging your exhale is a wonderful way to signal your body that you are safe and to lower your stress response.

  • This will lower your heart rate, change hormones and even shift chemicals in your brain.

Next week, we will talk about all things RECOVERY!

Functional Medicine Corner

Summer months bring plenty of fresh fruits and vegetables, making it a little easier to eat more whole foods. However, especially over the last year or so, the price of food has gone up. This can make eating well more difficult for some.

The Environmental Working Group (EWG) recently put together a free PDF titled “Good Food on a Tight Budget”. This provides resources that help consumers determine which foods may be best to purchase, not only because they are nutritious, but also less expensive and good for the planet. There are lists of foods, broken down into food groups, along with optimal suggestions, shopping tips, and recipes. Some hints for saving money on meals include:

• Eating out less and cooking more at home.

• Buying in bulk when there are sales, or in larger portions. Freeze what you don’t use right away.

• Add more plants – fruits and vegetables are generally less expensive, especially when obtained from a local farmer or Farmers Market.

• Replace meat with beans or lentils at least once or twice a week.

• Eat fresh produce when they are in season – the price is lowest during these times.

This resource can be helpful even if finances aren’t a concern. Also consider sharing the link with a college student or others who could benefit from this information. Limited financial resources shouldn’t be a barricade to eating nutrient-dense whole foods!

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.

ASSESSMENT WEEK

Announcements

Donate today!

WELCOME to our New Gym Director!

Mike will officially be joining our team starting July 31st! He received his Master of Science degree in Exercise Physiology & Human Performance from Eastern Michigan University. His Bachelor of Science degree was earned at Grand Valley State University in Clinical Exercise Science.

Mike is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA – CSCS) and a level one weightlifting coach by United States Weightlifting (USAW – L1).

Mike has been a strength and conditioning practitioner for sport performance and athletic development for over ten years. Throughout his career, he’s trained youth, high school, division 1 collegiate, CrossFit, adult fitness, and professional athletes.

A majority of his career has been spent developing division 1 collegiate athletes at Western Michigan University, where he served as the Assistant Strength & Conditioning Coach for Olympic Sports. During that time, he assisted in the development of 8 college athletes turning into professional athletes! Go Mike!

Mike is a competitive powerlifter, and competes in the USA Powerlifting organization.

He is married to his wife Lindsey, and they share two beautiful daughters, Penelope (3 years) & Ruby (3 months), as well as their dog Winston. Mike’s hobbies include sports, strength training, hiking, comedy, craft beer, and spending time with friends & family.

WELCOME TO THE FAMILY MIKE!

WE LOVE YOU MORE THAN YOU KNOW!

Join us in welcoming Isabel Vigil, Licensed Massage Therapist, to the Mindset crew!

Isabel brings her wealth of expertise and passion for holistic wellness to our team. As a full-time massage therapist, she is dedicated to helping you achieve ultimate relaxation, rejuvenation, and overall well-being. We couldn’t be more thrilled to have her on board every Thursday to work her magic and provide you with a truly blissful experience.

– 60 minutes: Perfect for a quick escape during a busy day.
– 75 minutes: An extended session to truly melt away stress and tension.
– 90 minutes: The ultimate indulgence for deep relaxation and rejuvenation.

Give us a call today at 269.447.2672 or hop on over to book directly on her schedule HERE!

Health Tip

Assessment Week is back!

Here are some great ways to prepare yourself:

1. Breathe! Remember you have actually been preparing for this through our programming.
2. For those of you doing this for your first time, have fun and gather baseline data. Write down your results in your folder! You will want them later!
3. Remember that none of these numbers show any value about you as a human! It is just information you can use to track your progress over time.
4. Eat nutritious food! Give your body the energy and nutrients it needs to perform and recover.
5. Drink your water people! Consider adding a pinch of salt to your water (not enough to taste).
6. Try to get to each Assessment Day once to expose yourself to the different areas of testing.
7. RING THE BELL when you achieve a personal record! Write your achievements on the board! Celebrate every single win and attempt! 
8. Have FUN! CHEER on your fellow workout buddies! GIVE IT YOUR ALL!

Functional Medicine Corner

When our stress levels are high and our cortisol is elevated, it takes time and consistent work to keep our cortisol levels down over time. However, there are techniques we can use to affect our nervous system in the short term, encouraging more “rest and digest”, and less “fight or flight”. Below are two exercises to help reset our stress response quickly:

• “The Physiologic Sigh” – This breathing technique involves taking a breath in, pausing at the top of that breath, and then taking one additional breath of air in before letting it all out.  This sends a powerful signal to the nervous system to activate the parasympathetic “rest and digest” nervous system.  Sometimes just one or two of these breaths can have a profound affect, but you can also continue for five minutes to get even more benefit.  Here is a link to a video by Andrew Huberman demonstrating this technique.

• “Legs up the wall” – This is a yoga pose, perfectly described by its name.  Lay your back on the floor, with your legs extended straight up on an open wall space.  The goal is to get close to an L shape, with your bottom close or against the wall as well.  This has an incredible benefit to circulation, allowing gravity to pull fluid back to your central vascular system.  This action can also provide a message to the brain to rest, as there is very little you can do in that position except take some deep breaths and enjoy the sensation.

These are both easy to implement, and within minutes can lead to some profound benefits for our mind and body!

Member of the Month – June

Hey Mindset family! It is a new month and that means it is time to highlight another amazing Mindset gym member for the month. 

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.

Slowing Down

Announcements

Donate today!

Join us in welcoming Isabel Vigil, Licensed Massage Therapist, to the Mindset crew!

Isabel brings her wealth of expertise and passion for holistic wellness to our team. As a full-time massage therapist, she is dedicated to helping you achieve ultimate relaxation, rejuvenation, and overall well-being. We couldn’t be more thrilled to have her on board!

Mark your calendars! Isabel will be available at Mindset PT every Thursday to work her magic and provide you with a truly blissful experience. Whether you’re in need of a little “me-time” or want to address specific areas of tension, Isabel’s healing hands are here to help you unwind and restore balance.

Isabel is offering three different durations for her massages, so you can choose the perfect session for your needs:
– 60 minutes: Perfect for a quick escape during a busy day.
– 75 minutes: An extended session to truly melt away stress and tension.
– 90 minutes: The ultimate indulgence for deep relaxation and rejuvenation.

Ready to book your much-deserved massage session with Isabel? You have two convenient options:
1) Give us a call today at 269.447.2672, and our friendly team will assist you in securing your appointment.

2) Hop on over to book directly on her schedule HERE!

Spread the word and share this exciting news with your friends and loved ones who could benefit from some well-deserved self-care. Let’s make Isabel’s first day at Mindset PT a memorable one!

We have been SO blessed to be in her world during her time at Mindset. I know you all feel how intentional she is with every conversation, email and interaction. She lives her life with a genuine kindness that is unmatched.

I know personally, my life is better with her in it.

So please join us in celebrating this amazing woman and mama! Starting Monday, there will be cards for you to sign and share your with for her. Amanda loves hearing the wisdom all of you have learned from being amazing humans who have been through big changes and even possibly parenthood.

In addition, we will be hosting a small Mindset community baby shower for her at 9:30-10:30am on her last day, Thursday July 27th. Please come and give her one last hug before her life changes for the better!

Please feel free to contact me directly with any question (or sneaky ideas!) at Ellen@MindsetPT.com!

Health Tip

This week, I want to reference Dr. Peter Attia’s wonderful article regarding taking control of your own health.  Each of you are doing that in your own way and I truly am grateful you are choosing to do that with our team!  

Dr. Attia talks about getting into the driver’s seat with your own health, specifically your cardiovascular health. If you are willing to do this, you can change your lifespan and healthspan dramatically.

The main summary point: Course correct now.

Functional Medicine Corner

Today we are finishing up our discussion on the many factors that can impact cortisol, and therefore our overall health picture. Cortisol impacts a lot, as we see above.

To review, there are four main factors to look at when deciphering what may be increasing cortisol – mental and emotional stressors, sleep quality, blood sugar regulation, and inflammation caused by external factors in our environment. Let’s discuss considerations when working on trying to decrease exposure to inflammatory agents in our environment.

Water quality – Whether you have city or well water, chemicals or metals from the environment can get into our water supply.  There are so many filter options available now, including pitchers and countertop options, as well as reverse osmosis. Consumer’s Reports and EWG.org both have recommendations for reliable brands.

Air quality – Since the pandemic and increases in forest fires, more attention has been brought to the quality of air, especially in buildings. Plants indoors can help to improve air quality alone! Filtration units can help further decrease viral particles, allergens, and other airborne contamination – this can help improve allergic and pulmonary symptoms especially. The above resources offer options for good quality units.

Cleaning and personal care products – EWG.org is a valuable resource that grades many products that we use daily.  It places them on a grading scale, with details about what additives may be concerning. The Think Dirty app is another helpful resource.  FYI – it is IMPOSSIBLE to always use the top-rated products, but using these resources can help optimize some of our most used items.

Food quality – Using whole foods much of the time is the easiest way to avoid chemicals and preservatives that may lead to inflammation in the body. The Dirty Dozen and Clean Fifteen lists are updated each year, and list which foods are most and least contaminated with pesticides generally. When looking at packaged foods, apps such as Yuka are also helpful to evaluate ingredients that may be hard to decipher.

Perfection is impossible, but improving water, air, and product quality even in small increments can have exponential effects on decreasing cortisol and improving overall health parameters. Look for even small ways to make improvements, and your body will thank you!

Member of the Month – June

Her relentless determination and unwavering commitment to her fitness goals, even amidst pregnancy, make her a true powerhouse! Her resilience and strength extend beyond the weights, as she effortlessly balances her fitness journey with the joys and responsibilities of motherhood.

Every time Laine walks through our doors, she brings with her a lovable energy. Laine, we salute your incredible work ethic and your ability to inspire others with your unwavering dedication. You are a true embodiment of strength and resilience!

And guess who joined her at 1:14am on June 30th?!?! This beautiful boy!! Join us in celebrating Laine’s remarkable journey and let her be an inspiration to us all.

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.

Implicit Bias – Part 2

Announcements

After a hugely successful blood drive earlier this year, we are continuing to work with the Red Cross to bring you local drives near you!

Donate today!

Join us in welcoming Isabel Vigil, Licensed Massage Therapist, to the Mindset crew! 

Isabel brings her wealth of expertise and passion for holistic wellness to our team. As a full-time massage therapist, she is dedicated to helping you achieve ultimate relaxation, rejuvenation, and overall well-being. We couldn’t be more thrilled to have her on board, starting next week, Thursday, July 13th!

Mark your calendars! Isabel will be available at Mindset PT every Thursday to work her magic and provide you with a truly blissful experience. Whether you’re in need of a little “me-time” or want to address specific areas of tension, Isabel’s healing hands are here to help you unwind and restore balance. 

Isabel is offering three different durations for her massages, so you can choose the perfect session for your needs:
– 60 minutes: Perfect for a quick escape during a busy day.
– 75 minutes: An extended session to truly melt away stress and tension.
– 90 minutes: The ultimate indulgence for deep relaxation and rejuvenation.

Ready to book your much-deserved massage session with Isabel? You have two convenient options:
1) Give us a call today at 269.447.2672, and our friendly team will assist you in securing your appointment.

2) Hop on over to book directly on her schedule HERE!

Spread the word and share this exciting news with your friends and loved ones who could benefit from some well-deserved self-care. Let’s make Isabel’s first day at Mindset PT a memorable one!

We have been SO blessed to be in her world during her time at Mindset. I know you all feel how intentional she is with every conversation, email and interaction. She lives her life with a genuine kindness that is unmatched.

I know personally, my life is better with her in it.

So please join us in celebrating this amazing woman and mama! Starting Monday, there will be cards for you to sign and share your with for her. Amanda loves hearing the wisdom all of you have learned from being amazing humans who have been through big changes and even possibly parenthood.

In addition, we will be hosting a small Mindset community baby shower for her at 9:30-10:30am on her last day, Thursday July 27th. Please come and give her one last hug before her life changes for the better!

Please feel free to contact me directly with any question (or sneaky ideas!) at Ellen@MindsetPT.com!

Health Tip

Implicit bias is our topic last week and this week for your health tip! We at Mindset believe strongly that health is a multi-layered, multi-faceted concept. Our society is most comfortable with physical health discussions, and thankfully, mental health is becoming more recognized as well. But there is more. Much more. And the more we work on our overall health as individuals, we open more opportunities for the health and growth of our communities. So let’s start the conversation.

What is Implicit Bias:

Thoughts and feelings are “implicit” if we are unaware of them or mistaken about their nature. We have a bias when, rather than being neutral, we have a preference for (or aversion to) a thought, people or perspectives. Thus, we use the term “implicit bias” to describe when we have attitudes towards thoughts, people or perspectives. This also applies to associating stereotypes without our conscious knowledge.

Did you know:

Implicit bias is actually very common, normal, and is technically rooted in physiology. You are the combination of what you have learned. Things you learned from your own experiences. Things you learned from what you have seen. Things learned from what you have read. And things learned from what you have heard.

But where did the information you absorbed come from?  

Take for example: Your mother was attacked by a dog when she was young. She suffered from PTSD and had outward scars as daily reminders of the incident. As you grew up, she held you (and herself) from situations that involved dogs, as well as demonstrated physical aversion to dogs as she was still processing her own trauma. You were then raised to dislike dogs and find them dangerous without even having an interaction yourself. This can lead to your conscious and/or subconscious feeling that dogs are a risk. 

How about this example: You were told early on that you are not a morning person. Therefore you avoided early classes in college, and chose a profession that you didn’t have to be present for by 7am, and even avoided 5:30am workouts.  But all the while, what you actually have been doing is just creating this narrative of self limitation.

We all have implicit biases and act on them constantly. Please know, having these does not make you a bad person. However, GI Joe did have a point when the show said, “Knowing is half the battle.”  

Let’s continue to talk about how to move forward and educate ourselves to improve this one aspect of our health and the health of our community.

Functional Medicine Corner

Last week we discussed inflammation specifically, and how it is beneficial in the short term to help defend and repair our body.  However, if there is persistent exposure to elements that trigger an immune response long term, it can lead to continued signals to the brain to release more cortisol and contribute to other chronic health conditions.  What can we address or avoid to decrease the number of triggers that may irritate our immune system army?

Infections – Bacteria, viruses, yeast, and parasites can all present triggers for persistent inflammation inside the body.   Symptoms such as chronic sinus congestion, inflammation of the gums or long-standing GI symptoms may be a sign that there is presence of microbes that are leading to persistent inflammation.

Environmental factors – Our state has seen its share of environmental concerns that contribute to health, such as the Flint water crisis and PFAS, or the “forever chemical” in Parchment and Grand Rapid’s water tables.  Heavy metals, chemicals, air pollution, chronic cigarette smoke exposure – all of these can lead to continued stimulation for the immune system.

Food additives/highly processed foods – For centuries, our bodies have evolved to use the nutrients from whole foods to nourish and energize our bodies.  It’s just been over the last 50 years or so that we have introduced several preservatives, dyes, and artificial flavors to our food.  Especially if we ingest processed foods frequently, our immune system can react with an inflammatory response.  If something is unknown or not familiar, our immune system errs on the side of caution to defend our health!

Addressing the root cause of inflammation is one of the key components to a functional medicine approach to improve chronic inflammatory conditions.  However, all of us can decrease exposure to inflammatory agents by considering some simple approaches daily, such as using clean water sources, focusing largely on eating whole foods, and considering what chemicals we use in our household.  We will discuss this further next week!

Member of the Month – June

Her relentless determination and unwavering commitment to her fitness goals, even amidst pregnancy, make her a true powerhouse! Her resilience and strength extend beyond the weights, as she effortlessly balances her fitness journey with the joys and responsibilities of motherhood.

Every time Laine walks through our doors, she brings with her a lovable energy. Laine, we salute your incredible work ethic and your ability to inspire others with your unwavering dedication. You are a true embodiment of strength and resilience!

And guess who joined her at 1:14am on June 30th?!?! This beautiful boy!! Join us in celebrating Laine’s remarkable journey and let her be an inspiration to us all.

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.

Implicit Bias

Announcements

We are so excited to watch her level up our clinical services and staff to new heights!

WE LOVE YOU MORE THAN YOU KNOW!

Thursday July 27th will be Amanda’s last day before she begins her expanded Motherhood journey!  

We have been SO blessed to be in her world during her time at Mindset. I know you all feel how intentional she is with every conversation, email and interaction. She lives her life with a genuine kindness that is unmatched.

I know personally, my life is better with her in it.

So please join us in celebrating this amazing woman and mama! Starting Monday, there will be cards for you to sign and share your with for her. Amanda loves hearing the wisdom all of you have learned from being amazing humans who have been through big changes and even possibly parenthood.

In addition, we will be hosting a small Mindset community baby shower for her at 9:30-10:30am on her last day, Thursday July 27th. Please come and give her one last hug before her life changes for the better!  

Please feel free to contact me directly with any question (or sneaky ideas!) at Ellen@MindsetPT.com!

Functional Medicine Corner

We’re back from our adventure across the pond, so let’s discuss the last and arguably biggest contributor to increased cortisol levels outside of mental or emotional stress. In the past weeks, we’ve discussed how daily stress as well as sleep deprivation and blood sugar imbalance can increase cortisol over time, thus contributing to many chronic health conditions. The final influence on cortisol balance is inflammation. Inflammation is an incredibly familiar word to all of us, but what creates an inflammatory response? Let’s nerd out for a minute so we can more completely understand how we are impacted by this process.

I often compare our immune system to our body’s form of a military – its job is to keep our body safe, to attack anything that is causing harm, to defend our body from intruders, and to help rebuild and heal. Just like our nation’s military, there are many branches of our immune system, or different types of cells that all have different jobs and work together to support our health.  

When our immune system senses an agent that is harmful, a cascade of events is initiated. This includes local immune molecules traveling directly to the site of injury, damage, or intrusion. As we all know when we get a cut or abrasion, the area becomes red, swollen, and painful. This constitutes the local inflammatory response.

In addition, our immune system also sends signaling cells elsewhere in the body at the same time, to warn other areas of the body to be on high alert or sometimes mount a defense response more generally in the body. Ultimately, these responses allow the body to address the problem and hopefully eradicate it within days, so inflammation can resolve.

Acute inflammation is a necessary and beneficial response to keep us protected and healthy. However, chronic or excessive inflammation can occur when the agents that cause the military immune responses are persistently present. Next week we will discuss what can commonly lead to chronic inflammatory responses, and therefore how we can work to decrease stimulus to our immune system.

Member of the Month – June

Happy July Mindset Family! This month we spotlight the infamous Laine Coplin, one strong mama that we can’t get enough of!

Her relentless determination and unwavering commitment to her fitness goals, even amidst pregnancy, make her a true powerhouse! Her resilience and strength extend beyond the weights, as she effortlessly balances her fitness journey with the joys and responsibilities of motherhood.

Every time Laine walks through our doors, she brings with her a lovable energy. Laine, we salute your incredible work ethic and your ability to inspire others with your unwavering dedication. You are a true embodiment of strength and resilience!

And guess who joined her at 1:14am on June 30th?!?! This beautiful boy!! Join us in celebrating Laine’s remarkable journey and let her be an inspiration to us all.

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.

Attention – Self

Announcements

Please join us in CONGRATULATING Dr. Allyson Lowis on her advancement to Clinical Director!  

We are so excited to watch her level up our clinical services and staff to new heights!  

WE LOVE YOU MORE THAN YOU KNOW!

Here at Mindset, we have made it our mission to keep pricing as low as possible and yet still reflect our high value of service and employees over the past 3.5 years. We want to continue to provide our amazing system and staff, therefore we will be making some minor changes to our membership pricing.

Starting September 4th, membership prices will transition to the following for new membership cycles:

• 3 Month Membership = $180 ($15 / month increase)
• 6 Month Membership = $155 ($10 / month increase)
• 12 Month Membership = $132 ($7 / month increase)
• Masters Membership = $90 ($5 / month increase)
• 10 Class Pass = $225
• Drop-In Rate = $25

*HOWEVER* if you want to lock-in your current rate on the existing price structure, please email Amanda (amanda@mindsetpt.com) about renewing/changing your membership level by July 3rd to secure your rate for the duration of your next membership cycle.

For example, if you want to lock in a 12-month membership at the current rate of $125/mo, email Amanda before July 3rd so she can secure this rate on your account.

Thank you for your understanding and we look forward to problem solving the right solution with you!!

Strong Dancer: Summer 2023

This 6-week program is Thursdays from 2:30 to 4 pm starting Thursday, July 6th through Thursday, August 10th!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

This week is all about paying attention to yourself!

So think about this…

Of all the people on the planet, you talk to yourself more than anyone.

Make sure you are being kind, holding space for your emotions, removing shame and choosing your words wisely.

Functional Medicine Corner

Carrie is traveling the globe with her beautiful family so this week she wants to spread the love with these amazing photos to remind you of the importance of stepping away and spending time with those you love!  

Member of the Month – June

Fred has been with us since the beginning and he is one strong Masters member! We love having him in class and we have admired how he has continued to grow and progress in his strength with us!

We have so much love for you Fred–class wouldn’t be the same without you! Help us shower Fred 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.

Attention – Others

Announcements

Here at Mindset, we have made it our mission to keep pricing as low as possible and yet still reflect our high value of service and employees over the past 3.5 years. We want to continue to provide our amazing system and staff, therefore we will be making some minor changes to our membership pricing.

Starting September 4th, membership prices will transition to the following for new membership cycles:

• 3 Month Membership = $180 ($15 / month increase)
• 6 Month Membership = $155 ($10 / month increase)
• 12 Month Membership = $132 ($7 / month increase)
• Masters Membership = $90 ($5 / month increase)
• 10 Class Pass = $225
• Drop-In Rate = $25

*HOWEVER* if you want to lock-in your current rate on the existing price structure, please email Amanda (amanda@mindsetpt.com) about renewing/changing your membership level by July 3rd to secure your rate for the duration of your next membership cycle.

For example, if you want to lock in a 12-month membership at the current rate of $125/mo, email Amanda before July 3rd so she can secure this rate on your account.

Thank you for your understanding and we look forward to problem solving the right solution with you!!

We will miss her and her inner natural light dearly!

Her last coaching day will be Tuesday June 27th but if you can’t make it on this day, make sure to catch her on June 24th in her final Saturday WODs!

We love you MK!

Strong Dancer: Summer 2023

This 6-week program is Thursdays from 2:30 to 4 pm starting Thursday, July 6th through Thursday, August 10th!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

Last week we spoke about Zone 1 Heart Rate Recovery considerations. In the coming weeks, you will have additional challenge opportunities!

Last week:

• Challenge #1: See how long it takes you to return to Zone 1 / Recovery Zone during cooldowns! Try different strategies such as drinking water or using your breath!

This week:

• Challenge #2: See if you can maintain Zone 2 during a walk outside!

Heart Rate Training Zone 2

60-70% of Heart Rate Max

This is the foundation to your aerobic ability. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes.

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• Warm Ups
• Some Pliability days

Reminder: One way you can calculate your HR Max easily is to start at 220 and subtract your age.

Functional Medicine Corner

Over the last few weeks, we have been talking about what can increase cortisol in our bodies, other than mental or emotional stressors. We addressed the importance of blood sugar regulation as well as sleep and how cortisol is affected. While I work on rebalancing my cortisol with time away with loved ones, let’s revisit exactly what cortisol is again from a previous newsletter post over a year ago. This is a good review for some, and new information for those who have recently joined us. So… what is cortisol exactly?

Cortisol is one of our “fight or flight” hormones that, when released in significant quantities, allows us to run away from the saber-toothed tiger (when thinking from an evolution standpoint), or more recently allows us to perform at our best in high-pressure situations. Ideally it spikes in short bursts, and then goes back down to normal levels within minutes to hours. In the short term, this cortisol feeds extra “energy” into 1) our muscles and our heart and lungs to allow us to run faster, lift more and jump higher, and 2) our brain to allow us precise and narrow focus.  

What is often not considered is the fact that we all use cortisol daily, to supply energy for necessary bodily function. (John F Kennedy suffered from Addison’s disease, or low cortisol due to an immune system attack on the adrenal glands that produce it). Optimally cortisol spikes around 30 minutes after waking up, acting as our natural cup of coffee. Then slowly through the day, cortisol goes down. Cortisol then should remain quite low through the night, allowing a truly restful and deep sleep. This natural rhythm helps us maintain optimal health and balance.

Member of the Month – June

Fred has been with us since the beginning and he is one strong Masters member! We love having him in class and we have admired how he has continued to grow and progress in his strength with us!

We have so much love for you Fred–class wouldn’t be the same without you! Help us shower Fred 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.

Attention – Pain as a Signal

Announcements

Here at Mindset, we have made it our mission to keep pricing as low as possible and yet still reflect our high value of service and employees over the past 3.5 years. We want to continue to provide our amazing system and staff, therefore we will be making some minor changes to our membership pricing.

Starting September 4th, membership prices will transition to the following for new membership cycles:

• 3 Month Membership = $180 ($15 / month increase)
• 6 Month Membership = $155 ($10 / month increase)
• 12 Month Membership = $132 ($7 / month increase)
• Masters Membership = $90 ($5 / month increase)
• 10 Class Pass = $225
• Drop-In Rate = $25

*HOWEVER* if you want to lock-in your current rate on the existing price structure, please email Amanda (amanda@mindsetpt.com) about renewing/changing your membership level by July 3rd to secure your rate for the duration of your next membership cycle.

For example, if you want to lock in a 12-month membership at the current rate of $125/mo, email Amanda before July 3rd so she can secure this rate on your account.

Thank you for your understanding and we look forward to problem solving the right solution with you!!

Our AMAZING Mary-Katherine has accepted an exciting job opportunity teaching in the school system starting this fall!

We will miss her and her inner natural light dearly!

Her last coaching day will be Tuesday June 27th but if you can’t make it on this day, make sure to catch her on June 24th in her final Saturday WODs!

We love you MK!

Strong Dancer: Summer 2023

This 6-week program is Thursdays from 2:30 to 4 pm starting Thursday, July 6th through Thursday, August 10th!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

Last week we spoke about Zone Heart Rate Training. In the coming weeks, you will have challenges…

Challenge #1: See how long it takes you to return to Zone 1 / Recovery Zone during cooldowns!

Try different strategies such as drinking water or using your breath!

Heart Rate Training Zone 1

50-60% of Heart Rate Max 

AKA the ‘recovery zone’. When training at this intensity, you should be able to easily carry on a conversation with your training partner. Zone 1 is basically everyday living, walking around, not doing anything overly active.

Reminder: One way you can calculate your HR Max easily is to start at 220 and subtract your age.

Functional Medicine Corner

This week we return to discuss other reasons why cortisol disruption can occur, and the topic today is…SLEEP! When we don’t get enough sleep, or quality suffers for extended periods of time, this alone can change our cortisol secretion. Let’s dig into this a little further.

First, when our sleep patterns aren’t regular, such as with late shift work, or when sleep is disrupted consistently, this can lead to a change in our circadian rhythm. This affects melatonin secretion by the brain, but it also changes regular cortisol secretion patterns which should include low levels of cortisol throughout the night and a spike in the morning with a slow cascade downward through the day.

Sleep deprivation or poor sleep quality can lead to elevated evening cortisol levels as your body is attempting to increase energy by any means necessary. Normally, cortisol levels should decrease in the evening to facilitate relaxation and sleep onset. However, sleep disruption can interfere with this decline, resulting in higher cortisol levels which can conversely make getting to sleep difficult, no matter how tired you are!

Conversely, lack of sleep over time can contribute to decreased morning cortisol levels. Without a spike in cortisol within the first thirty minutes of waking, our bodies are trying to run without our natural morning “coffee” to make us alert and ready to tackle the day.

There are times in life when regular sleep is difficult, but, when possible, we can promote more regular sleep by spending time outside in sunlight, especially in the morning shortly after waking, avoiding stimulating activities including screens as much as possible an hour before bedtime, and keeping a quiet, dark environment to sleep. Good rest will provide more than energy to tackle the day – it helps us maintain healthy hormone balance as well!

Member of the Month – June

Fred has been with us since the beginning and he is one strong Masters member! We love having him in class and we have admired how he has continued to grow and progress in his strength with us!

We have so much love for you Fred–class wouldn’t be the same without you! Help us shower Fred 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.

Attention – Your Mind

Announcements

We have been SO proud to work with you during your health and fitness journeys! We take this honor very seriously and therefore we take a deep sense of pride in continuing to bring you cutting edge programming, physiological education, high-level coaching and unique equipment! Our membership and amazing community continues to grow and give!

Here at Mindset, we have made it our mission to keep pricing as low as possible and yet still reflect our high value of service and employees over the past 3.5 years. We want to continue to provide our amazing system and staff, therefore we will be making some minor changes to our membership pricing.

Starting September 4th, membership prices will transition to the following for new membership cycles:

• 3 Month Membership = $180 ($15 / month increase)

• 6 Month Membership = $155 ($10 / month increase)

• 12 Month Membership = $132 ($7 / month increase)

• Masters Membership = $90 ($5 / month increase)

• 10 Class Pass = $225

• Drop-In Rate = $25

*HOWEVER* if you want to lock-in your current rate on the existing price structure, please email Amanda (amanda@mindsetpt.com) about renewing/changing your membership level by July 3rd to secure your rate for the duration of your next membership cycle.

For example, if you want to lock in a 12-month membership at the current rate of $125/mo, email Amanda before July 3rd so she can secure this rate on your account.

Thank you for your understanding and we look forward to problem solving the right solution with you!!

We have ANOTHER announcement this week!

Our AMAZING Mary-Katherine has accepted an exciting job opportunity teaching in the school system starting this fall!

We will miss her and her inner natural light dearly!

Her last coaching day will be Tuesday June 27th but if you can’t make it on this day, make sure to catch her on June 24th in her final Saturday WODs!  

We love you MK!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

Last week we spoke about Zone 2 Heart Rate Training. Now let’s expand on ALL the zones!

To start: one way you can calculate your HR Max easily is to start at 220 and subtract your age. Now let’s go deeper…

Heart Rate Training Zone 1

50-60% of Heart Rate Max 

AKA the ‘recovery zone’. When training at this intensity, you should be able to easily carry on a conversation with your training partner. Zone 1 is basically everyday living, walking around, not doing anything overly active.

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• Cooldowns

Heart Rate Training Zone 2

60-70% of Heart Rate Max 

This is the foundation to your aerobic ability. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes.

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• Warm Ups

• Some Pliability days

Heart Rate Training Zone 3

70-80% of Heart Rate Max 

Here is where you tend to be at approximately a 7 out of 10 on the perceived exertion scale, and if you’re looking at it from a talking standpoint, you can give just short 1-2 word answers.

There’s evidence to suggest that you aren’t really getting a whole lot of benefit out of it – you’re typically going too hard to get the benefits of Zone 2 (parasympathetic, general endurance, etc.) AND you aren’t quite going at what would be considered a “race pace.”

That said, there are some benefits to being in Zone 3, such as making more moderate efforts seem easier; if you run a 5k at a Zone 3 pace, the next time you run it at a Zone 2 pace it will feel even easier. Another benefit to being in Zone 3 is that it can help to improve your anaerobic threshold – meaning you can gain the ability to workout at higher intensities for a longer amount of time.

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• Easier MetCon days

• Some Pliability days

• Some Strength days

Heart Rate Training Zone 4

80-90% of Heart Rate Max 

Ok, now we are working! Most experts consider this a “race pace” zone and in this zone we’re looking at about an 8-9/10 on the rate of perceived exertion scale. Think 1-word answers while breathing heavily. You’ve now crossed over from aerobic work into beginning down the pathway of anaerobic work!

• Your body will begin burning through carbohydrates rapidly in this zone

• You will boost your lactate threshold (tolerate lactate better)

• It can help boost your anaerobic capacity (the total amount of energy from the anaerobic (without oxygen) energy systems

• It utilizes more muscle fibers, which can help build mitochondria in fast twitch fibers

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• MetCon days

• Some Strength days

Heart Rate Training Zone 5

90-100% of Heart Rate Max 

AKA the Redline phase. Think of it this way: If you can still speak, or see clearly, you’re not in Zone 5. When we hit zone 5 we’re looking at about a 10 or maybe even 11 on a scale of 1-10 when it comes to rate of perceived exertion.

This zone is reserved for short bursts, like Usain Bolt destroying everyone in the 100 or 200m dash. We have fully hit and passed lactate threshold and you will likely only be able to sustain this pace for a VERY short duration.

Remember those 30″ second sprints on the Assault Bike during Assessment Week?! If that doesn’t leave you on the ground rethinking what the hell you just did, you didn’t reach Zone 5. Ever finish one of those and wonder why your legs won’t work? That’s because Zone 5 is purely lactic. You’re fully anaerobic in this phase and at this intensity a massive amount of lactic acid is getting pushed into your muscles that cannot be utilized.

Zone 5 focuses primarily on maximum speed and output. You are strengthening your muscles, increasing power, and building up mitochondria in your fast twitch muscles. 

We do not recommend anymore than 10% of your training come from this phase as it would make rest and recovery a complete nightmare. If you haven’t guessed, Zone 5 is going to put you in a sympathetic – fight or flight – state for some time.

WHEN TO EXPECT THIS LEVEL AT MINDSET:

• Rare MetCon days

• Rare Strength days

• Assessment Sprints

So watch your heart rates this week and see what you observe!

Functional Medicine Corner

As we discussed last week, there are several factors that can increase cortisol including sleep disruption, inflammation, as well as mental and emotional stress. Today we will discuss a fourth aspect that can influence cortisol levels significantly – blood sugar.  

Cortisol and blood sugar are incredibly tightly tied together. First, cortisol plays a crucial role in regulating blood sugar levels alone, independent of what foods we eat. Cortisol helps mobilize and create glucose in the liver to provide a quick burst of energy since often when we are experiencing stress, we need increased fuel to feed our brain and body. However, when there is prolonged cortisol elevation due to stresses on the body, this can lead to insulin resistance or difficulty regulating blood sugar over time.

Conversely, when blood sugar levels are increased due to significant intake of refined carbohydrates and sugar, or in the case of poorly controlled diabetes, this creates an inflammatory response in the body. This can include an increase in cortisol secretion and therefore dysregulation of the stress response generally. However, low blood sugar levels are also a stressor on the body, leading to an increase in cortisol to create more glucose for the body as traced out above.  

When we focus on increasing fiber, such as in fruits and non-starchy vegetables, nuts, beans, and grains in whole form, we can significantly decrease blood sugar spikes and subsequent crashes. Increasing protein and fats from whole foods will also decrease blood sugar swings, and therefore help to balance our cortisol secretion and stress response. Staying well hydrated can also impact blood glucose alone, as well as decrease hunger signals. This is just one way in which the food we eat works not only to fuel our bodies, but also to communicate with our hormones and stress response system.

As a Mindset athlete, your WODs are also helping to decrease blood glucose levels, as the glucose is used for energy to fuel the positive stress of lifting and rowing or biking. Ideally, 150 minutes of exercise a week has been shown to make a significant impact on glucose levels long term. So, with fresh produce from the farmer’s market and lots of outdoor activities, the coming months provide plenty of opportunity for blood glucose optimization!

Member of the Month – June

Hey there Mindset family–It is another month and we have another AMAZING member of the month to spotlight! This June help us shower the infamous Masters member, Fred Byrnes, with love.

Fred has been with us since the beginning and he is one strong Masters member! We love having him in class and we have admired how he has continued to grow and progress in his strength with us!

We have so much love for you Fred–class wouldn’t be the same without you! Help us shower Fred 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.