Mar 20, 2023 | Weekly Newsletter
The Week of
Role of Recovery
This Week’s Info
- Mobility Focus: Global
- Stability Goals: Global
- Skill Work: Connection Breath
- Mindset: Recovery
WOD Programming Schedule (thru March 25th)
- Monday: Strength
- Tuesday: Pliability
- Wednesday: MetCon
- Thursday: Strength
- Friday: Pliability
- Saturday: MetCon
Assessment Week: 3/27 – 4/1
Member Week: 4/3 – 4/8
Announcements
We will be adding additional classes to allow for 4 morning WODs on Mondays, Wednesdays and Friday mornings starting March 20th!
The line up on MON / WED / FRI will be:
- 5:30am
- 6:30am
- 7:30am
- 8:30am
Also, we will be adding an additional class on Saturdays at 9:30am!!
Got some good swag ideas?
We are preparing for another round of gear release and we want to hear from you!
Email LOVE@MindsetPT.com with any type of gear / clothing you want us to make along with any awesome designs (like the one above!)
VEDIC MEDITATION COURSE is BACK!
CHECK OUT THIS SHORT VIDEO FROM JULIE HERSELF!!
- WHEN: April 27th – April 29th
- Sign up HERE!
- WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice, and how to truly incorporate meditation into your life!
Join Julie on this FREE INFORMATIONAL ZOOM SESSION on April 3rd at 7pm!
Dr. Ellen’s Health Tip
I am currently in the middle of a challenging and high-pressure 10-week course full of deadlines, demands and meetings. I find myself returning to my breath more than usual. This type of intense stimulation doesn’t feel good in my body. Can you relate?
Mr. Rogers put it best: “I’m very concerned that our society is much more concerned with information than wonder, in noise rather than silence. How do we encourage reflection? … Oh my, this is a noisy world.”
The world and our lives can be very stimulating to our bodies. Therefore, it is deeply important to center yourself often! Do less, seek silence, and focus inward.
This week is about assessing yourself, evaluating your recovery, and connection breathing! We will be using connection breath work frequently with many opportunities to calm and center yourself. I look forward to hearing your experiences when you are curious about these moments of wonder.
Functional Medicine Corner
One of my mantras for 2023, and one that I share with so many of my patients is “find joy”. Not just once in a while. Not just when it happens to occur by chance. I’m talking every single day. Even *gasp* multiple times a day if possible. What does this mean? Why is this so important to me personally, and why do I take the time to discuss this with my patients as a health care provider?
First of all, many of our very best life experiences and memories occur when we are having fun, or joyful. And truly, that is a big part of what life should be about! But science also shows us that when we are having fun and finding joy in our daily lives, it helps us to decrease or manage stress, boost our mood, and even improve our health and longevity. So, one of the most important prescriptions I can give my patients is to find joy and play!
This TED talk – yes another one, and I promise it is worth it – discusses FUN, and the fact that fun is a feeling, not an activity. (For instance, for some riding roller coasters may be loads of fun, and for others it is a cruel form of torture). And to “have fun”, it often includes playfulness, connection with others, and flow, or a sensation of losing sense of time while completely immersing ourselves in the moment. This can look like so many different things, and we don’t necessarily need to set aside hours to have fun. Playing a game of Uno or having a dance party with your kids or partner for even 15 minutes can bring a little fun into your day!
For those of us who are productivity driven, taking breaks to find joy and have fun also allows us to be more present and focused when we are working. So, find joy as often as possible – even WODs at Mindset count, especially when we are laughing our way through them!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
It is that time! JOANNA SHIELDS is our rocking member of the month!
This athlete is incredible! It gives us such joy to witness her growth in strength, core control, stability, awareness and technique! She is truly a force!!!
Show her some love this month and say hello to her to be graced by her incredible smile and natural joy! Joanna – You are one amazing and beautiful human!
Mar 13, 2023 | Weekly Newsletter
The Week of
Role of Resistance
This Week’s Info
- Mobility Focus: Couch Stretch
- Stability Goals: Global
- Skill Work: Wall Ball
- Mindset: Role of Resistance
WOD Programming Schedule (thru March 25th)
- Monday: Strength
- Tuesday: Pliability
- Wednesday: MetCon
- Thursday: Strength
- Friday: Pliability
- Saturday: MetCon
Assessment Week: 3/27 – 4/1
Member Week: 4/3 – 4/8
Announcements
Thank you to everyone who donated blood last week!
We appreciate you!
And someone out there LOVES YOU MORE THAN YOU KNOW!
We will be adding additional classes to allow for 4 morning WODs on Mondays, Wednesdays and Friday mornings starting March 20th!
The line up on MON / WED / FRI will be:
- 5:30am
- 6:30am
- 7:30am
- 8:30am
Also, we will be adding an additional class on Saturdays at 9:30am!!
Got some good swag ideas?
We are preparing for another round of gear release and we want to hear from you!
Email Amanda@MindsetPT.com with any type of gear / clothing you want us to make along with any awesome designs (like the one below!)
VEDIC MEDITATION COURSE is BACK!
- WHEN: April 27th – April 29th
- WHERE: Here at Mindset!
- HOW: Sign up HERE!
- WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice, and how to truly incorporate meditation into your life!
Want to know more about Julie or what the heck is Vedic Meditation?
Julie is doing a FREE INFORMATIONAL ZOOM SESSION on April 3rd at 7pm!
Dr. Ellen’s Health Tip
As we approach Assessment Week, the coaches are frequently asked “What should I have as a goal for my squats/deadlifts?”
This is a great question and answers will vary based on your progress and goals. Ultimately, everyone has different goals for function, performance, quality of life and more!
But if you would like to see what kind of ranges are out there, here are two charts with body weight ratios that are widely accepted in the health and fitness domain.
Enjoy and please bring your questions to class!
Functional Medicine Corner
We all know that our gut bacteria impact our overall health significantly. One important aspect of maintaining an optimal microbial composition is to have a diversity of species. However, one species has been getting more attention recently for its ability to provide significant benefit to not only gut health but also improved metabolism and blood sugar control – Akkermansia muciniphila.
There is still much we are learning about this super bug, but we know that it makes important short chain fatty acids (SCFAs) inside of our gut. These fatty acids then feed some of our other good bacteria such as lactobacillus and bifidobacteria.
SCFAs also help to support the mucosal lining in our intestine, which then helps to aid in absorption of nutrients as well as strengthens tight junctions which keeps unwanted food particles and toxins from getting into our blood stream and activating an inflammatory response.
Research is also showing that those with increased levels of Akkermansia tend to have improved insulin sensitivity, providing further benefits in increased metabolism.
Akkermansia is an anaerobic bacterium, so supplying it in a probiotic capsule is incredibly difficult, and you can’t get it in probiotic foods. However, there is still much we can do to increase Akkermansia inside of our gut.
Generally, our microbiome improves overall when we add in plenty of colorful fruits, vegetables, legumes, and whole grains. Specifically, Akkermansia thrives off foods such as strawberries, blueberries, raspberries, pomegranate, grapes, and apples. Pecans, walnuts, and green tea also provide phytonutrients that allow this bacterium to flourish. So add some berries and nuts to smoothies or oatmeal regularly, and your gut will thank you!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
It is that time! JOANNA SHIELDS is our rocking member of the month!
This athlete is incredible! It gives us such joy to witness her growth in strength, core control, stability, awareness and technique! She is truly a force!!!
Show her some love this month and say hello to her to be graced by her incredible smile and natural joy! Joanna – You are one amazing and beautiful human!
Mar 6, 2023 | Weekly Newsletter
The Week of
Engaging in Your Life
This Week’s Info
- Mobility Focus: Happy Baby
- Stability Goals: Dragon
- Skill Work: Thruster
- Mindset: Engaging in Your Life
WOD Programming Schedule (thru March 25th)
- Monday: Strength
- Tuesday: Pliability
- Wednesday: MetCon
- Thursday: Strength
- Friday: Pliability
- Saturday: MetCon
Announcements
IT IS ALMOST HERE!
We are hosting a Red Cross Blood Drive on March 9th from 11-5pm!
Sign up to donate HERE!
Got some good swag ideas?
We are preparing for another round of gear release and we want to hear from you!
Email Amanda@MindsetPT.com with any type of gear / clothing you want us to make along with any awesome designs (like the one below!)
VEDIC MEDITATION COURSE is BACK!
- WHEN: April 27th – April 29th
- WHERE: Here at Mindset!
- HOW: Sign up HERE!
- WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice, and how to truly incorporate meditation into your life!
The ATHENA Course is returning this summer!
To learn more or sign up an athlete, CLICK HERE!
Dr. Ellen’s Health Tip
How to Create a Life You Love
Most of us live life by default rather than by design. So, it comes as no surprise that the most common regret people express as they look back over their lives is that they wish they’d had the courage to live the life they wanted. In this TED Talk, Sonia Ovenden shares her 5-step system that anyone can apply to create their dream life and not become another statistic.
Check out this 15 minute video when you have time to listen fully and are ready to dream.
Functional Medicine Corner
We’ve talked about stress before in the Functional Medicine Corner, and the effects that long-term stress can have on our health. However, one of my patients shared the TED talk below with me, and it challenges the assumption that stress isn’t necessarily bad for our health. Crazy, right?!
Kelly McGonigal is a health psychologist and speaks for approximately 15 minutes about how our perception of whether stress is good or bad can literally change the physiology of our stress response. For example, if we perceive an increased heart rate during a stressful time as helping us rise to a challenge, rather than a sign of anxiety, our body physically responds differently. Because if we are stressed and worried, our blood vessels constrict and become inflexible, decreasing oxygen and nutrient delivery, and increasing parameters like high blood pressure.
However, if we view an increase in heart rate as a helpful tool to allow us to rise and meet the challenge, like when we are excited or have courage, then our blood vessels remain open and pliable. Literally, if we can change how we approach a situation, with courage and excitement, rather than fear, our body’s response will match, and the negative effects of stress decrease or disappear.
Oxytocin, our body’s love hormone that is released when we nurse a baby, hug someone, or help others is also released during stressful situations. In addition to helping drive connection and compassion, oxytocin also has anti-inflammatory effects as well as helps the vessels stay relaxed and dilated. AND oxytocin can work on receptors on the heart to help heal damage from increased stress. When we have a stress response, our body is sending us signals to reach out to others. And when we do, we can then get some pretty amazing health benefits in return.
Kelly is an amazing speaker – take a few moments to watch this video, and start to change the way you perceive stress. Your body will thank you!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
It is that time! JOANNA SHIELDS is our rocking member of the month!
This athlete is incredible! It gives us such joy to witness her growth in strength, core control, stability, awareness and technique! She is truly a force!!!
Show her some love this month and say hello to her to be graced by her incredible smile and natural joy! Joanna – You are one amazing and beautiful human!
Feb 27, 2023 | Weekly Newsletter
The Week of
Forward Planning
This Week’s Info
- Mobility Focus: Dragon
- Stability Goals: Squat Combo (ER, Abd)
- Skill Work: Squat
- Mindset: Forward Planning
WOD Programming Schedule (thru March 25th)
- Monday: Strength
- Tuesday: Pliability
- Wednesday: MetCon
- Thursday: Strength
- Friday: Pliability
- Saturday: MetCon
Announcements
IT IS ALMOST HERE!
We are hosting a Red Cross Blood Drive on March 9th from 11-5pm!
Sign up to donate HERE!
VEDIC MEDITATION COURSE is BACK!
- WHEN: April 27th – April 29th
- WHERE: Here at Mindset!
- HOW: Sign up HERE!
- WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice in your life and how to truly incorporate meditation into your life!
The ATHENA Course is returning this summer!
To learn more or sign up an athlete, CLICK HERE!
Dr. Ellen’s Health Tip
Darren Hardy, author of The Compound Effect, has been a source of perspective for me over the years. If you haven’t heard of him, consider signing up for the Daily Darren, a free video sent to you every day about becoming better everyday.
Here is a video from Darren about how to plan for success. Given this week’s mindfulness goal, I thought this video would help you learn a bit more about PLANNING!
Functional Medicine Corner
The queen of the question “What’s for dinner?”, our amazing coach Cassidi, and I were talking after a WOD this week about our favorite high-protein snacks. So many foods that are easy to grab are quite carb heavy. Especially when we are focused on building strength and muscle after workouts, getting good protein in is essential!
When thinking of high protein snacks from a whole food perspective, there are several options available. And many of these also take very little prep time and can be easily packed to travel. Ideally, we can also combine protein with complex carbohydrates to provide additional quick energy as well as fiber for good microbe-feeding fuel! Some of my favorite simple combinations include:
~ Sliced apples or bananas and peanut or other nut butter
~ Nuts and dried fruit, ideally without added sugar
~ Yogurt with a nut or seed-based granola or berries
~ Cheese with crackers, nuts, or other whole fruit
~ Beef or other meat sticks (Epic brand has several options alone)
~ Hard-boiled egg, or chicken, tuna, or egg salad with crackers or veggie sticks
If you have a little extra time for baking or preparing, here are a few sweeter options that can also pack a protein and complex carbohydrate punch. And they can feel like a treat!
Pumpkin cookies – I believe I’ve shared these before, but worth the repeat because they are nutrient dense and yummy!
Peanut butter chocolate chip energy balls – These are a favorite in our household, but there are many recipes on Pinterest or Google for numerous flavor combinations. And no baking!
Chocolate banana muffins – Using almond flour instead of conventional flour provides some increased protein, and they are naturally sweet with the banana.
If anyone has any favorites to share, please let Cassidi or I know! Happy snacking!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
It is that time! JOANNA SHIELDS is our rocking member of the month!
This athlete is incredible! It gives us such joy to witness her growth in strength, core control, stability, awareness and technique! She is truly a force!!!
Show her some love this month and say hello to her to be graced by her incredible smile and natural joy! Joanna – You are one amazing and beautiful human!
Feb 20, 2023 | Weekly Newsletter
The Week of
Reload & Reignite!
This Week’s Info
- Mobility Focus: Hip External Rotation
- Stability Goals: Front Line with Uex Overhead
- Skill Work: Dead Bug
- Mindset: Reload & Reignite
WOD Programming Schedule (thru February 25th, 2023)
- Monday: MetCon
- Tuesday: Strength
- Wednesday: Pliability
- Thursday: MetCon
- Friday: Strength
- Saturday: Pliability
A NEW 4-week phase begins February 27th!
Announcements
We are hosting a Red Cross Blood Drive on March 9th from 11-5pm!
Sign up to donate HERE!
What are the benefits of donating blood?
Am I eligible to donate blood?
How do blood donations actually help people?
What do I need to know if this is my first time?
MENTAL HEALTH SURVEY (last chance!)
- It should be no surprise that we value mental health here at Mindset!
- In an effort to identify if our membership is interested in having more support in this area, we have crafted a short survey for members to voluntarily participate in.
- The results of this survey are confidential and will only be used for purposes of developing additional programs, courses or events. It is our intention to use this data to better understand the specifics or topic areas that our members have interest in learning more about.
VEDIC MEDITATION COURSE is BACK!
- WHEN: April 27th – April 29th
- WHERE: Here at Mindset!
- WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice in your life and how to truly meditate long term.
Dr. Ellen’s Health Tip
This week I received a great message from StrongFirst, a company that I have followed for years and I wanted to share this with you! Please enjoy!
Did you know that even plants have “muscles”?
In the early 1970s Soviet scientist Lyubimova discovered a contractile protein similar to myosin in the leaf stems of mimosa. Afterwards, Nikolay Ozolin, one of the fathers of Soviet sports science recounts a fascinating experiment that followed.
If a person touches the leaf of a certain species of mimosa, it folds. Scientists attached a microdynamometer to one such leaf, touched it, and measured the force it generated when it rolled up. Then they secured a thin thread to the leaf and hung a small weight on it. The leaf was touched a few hundred times a day to prod it to “lift weights.”
The weight was increased daily. A month later the team measured the leaf’s strength again. It had increased 400 times! Not 400% but 400 times.
“Why am I telling you this?” asked Prof. Ozolin after reviewing the results.
“So you would tell your students about the miraculous ability of every living thing to change and improve…so you would give them the confidence in the possibility of achieving athletic results…They literally can change themselves by being persistent.”
Functional Medicine Corner
I love it when gut health makes the mainstream news feed! On Thursday, the University of Virginia released some exciting research regarding the microbiome and its role in the progression of multiple sclerosis. Neuroscientists found that by modulating the gut bacteria of mice, they were able to decrease the chronic inflammation that leads to the symptoms of MS including muscle stiffness and spasms, weakness and pain. Incredible, right?!
As exciting as this report is, this is just one of many studies that link several disease states to the health of the gut. Among them are several done by Dr. Alessio Fasano, a researcher at the University of Maryland. He and his team discovered that in order to develop autoimmunity, we need three things:
- Genes passed on from our parents
- Environmental triggers such as inflammatory foods, viruses or bacterial infections or other toxic exposures….AND
- Intestinal permeability or “leaky gut”, which can develop due to inflammation inside of the gut and disruption in the microbiome
Using this research to guide treatment strategies, many in functional and integrative medicine work to address chronic inflammation and autoimmunity from a root cause perspective, especially analyzing gut health. The good news is there is much we can do to reverse intestinal permeability and microbial disruption, therefore improving symptoms throughout the body, just as scientists demonstrated in the above study.
And at Mindset, we are working on a few of these – exercising and moving intentionally, and decreasing stress by focusing on breathing, surrounding ourselves with a kind, like-minded community and having fun! These actions alone can provide significant benefit to your gut health, which then benefits the rest of your body.
Keep up the good work, and please reach out if I can help further!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It’s a new month, and that means it is time for a new Member of the Month! For the month of February we are highlighting one of our long-standing Master’s Class members: Pat Sportell!!!!
Pat has been one Master’s member who comes with equal parts spunk and sunshine! We admire her attitude and fun-nature. She enjoys the challenges we present to her in class and we love having her every week. ️She is an incredible human in and outside of the gym!
Help us shower Pat with love all month long!
We love you more than you know Pat!
Feb 13, 2023 | Weekly Newsletter
The Week of
Recalibration
This Week’s Info
- Mobility Focus: OH Shoulder
- Stability Goals: Front Line Uex 90+
- Skill Work: Bird Dog Variations
- Mindset: Recalibration
WOD Programming Schedule (thru February 25th, 2023)
- Monday: MetCon
- Tuesday: Strength
- Wednesday: Pliability
- Thursday: MetCon
- Friday: Strength
- Saturday: Pliability
Announcements
BLOOD DRIVE
- March 9th, 2023 11-5pm (no 4:30pm WOD that day)
- Please consider donating and sign up HERE!
- We are honoring a beautiful girl named Clara! Hear about Clara’s Story with this video by Dr. Ellen
MENTAL HEALTH SURVEY
- It should be no surprise that we value mental health here at Mindset!
- In an effort to identify if our membership is interested in having more support in this area, we have crafted a short survey for members to voluntarily participate in.
- The results of this survey are confidential and will only be used for purposes of developing additional programs, courses or events. It is our intention to use this data to better understand the specifics or topic areas that our members have interest in learning more about.
LATE CANCELLATION / NO SHOW UPDATE
There have been a large amount of “No Shows” and “Late Cancellations” for general WODs in the past month. With many classes full and with a waitlist. not being present for your signed up time or not cancelling with enough notice prevents a fellow Mindset member from having the opportunity to attend the WOD that day.
We totally understand that things happen but we want you to take this seriously so we can respect everyone in the community. We will be enforcing the attendance policy the way it is written in your waivers with a $15.00 charge in these circumstances.
So let’s summarize:
- If you are going to miss class for illness, injury or emergency, and you are within the 8 hour window where you cannot self-cancel your reservation in the app.
- You MUST call (269.447.2672) or email (amanda@mindsetpt.com) IN ADVANCE of your missed class time.
- Facebook messaging or texting a coach is NOT permitted. Please realize these are their personal communication tools, NOT professional tools.
If you still have questions, or need further clarification, you are more than welcome to reach out directly to Amanda by calling the office or emailing her directly.
Dr. Ellen’s Health Tip
Sunshine! It was here this weekend! Let’s talk about why this is a big deal!
According to Medical News Today, here is a good summary of WHY YOU SHOULD GET OUTSIDE IN THE SUN:
Of all the health benefits of sunlight, initiating the process of producing vitamin D in the body may be the best known. When UVB rays hit human skin, they interact with the 7-DHC protein there to produce vitamin D3.
People can get vitamin D from their diet and supplements, but sunlight is an important source of this essential nutrient. Vitamin D is necessary for key biological processes to take place in the body. Its benefits include:
- supporting healthy bones
- managing calcium levels
- reducing inflammation
- supporting the immune system and glucose metabolism
Researchers have noted a link between exposure to the sun and lower blood pressure levels, with reduced death rates from cardiovascular issues. They suggest that exposure to sunlight triggers the skin to release stores of nitrogen oxides, which cause arteries to dilate, lowering blood pressure, and may reduce the impact of metabolic syndrome.
According to other research, increased sun exposure may also protect people from the following diseases:
- type 1 diabetes
- multiple sclerosis (MS)
- several forms of cancer, including colon, breast, and prostate cancer and non-Hodgkin lymphoma
Sunlight also supports better sleep and sets people’s circadian rhythms by regulating the levels of serotonin and melatonin.
Being in the sun generally makes people feel good, and there are many scientific reasons for this effect.
One of these is that exposure to UVB rays causes human skin to produce beta-endorphins, which are hormones that reduce pain. Their other benefits include:
- promoting a sensation of well-being and improving mood
- boosting the immune system
- relieving pain
- promoting relaxation
- helping wounds heal
- helping people feel more alert
- increasing job satisfaction, when a person’s workplace has access to sunlight
- reducing depression
Learn more about the health benefits of vitamin D here.
Functional Medicine Corner
Happy Super Bowl Sunday!! Many of us are going to be busy today, spending time with friends and/or family, watching commercials (and maybe the game), and eating lots of yummy grub! Since many of us are food focused today, I thought I would provide a few yummy, nutritious, yet not overly time-consuming recipes. And many of these will provide lots of leftovers!
Crock pot, Instant Pot and one-pot meals are some of my favorites and are frequent go-to recipes for my family that is always on the move during the weekdays. Enjoy – maybe you can find a new yummy meal or two to try! Happy cooking!
Creamy Tuscan Chicken – If you are looking for dairy-free, savory creaminess that brings you to Italy…or Olive Garden…this is it!
Beef and Broccoli – Here is an alternative for that Chinese craving we all have on occasion, with fewer preservatives and plenty of flavor.
Pork Carnitas – This one is a staple in our house – we make tacos with salsa and guacamole, or make it a buddha bowl with beans, rice or sweet potato, avocado, brussel sprouts, etc…. Make it your own! And there are always leftovers – I’ll even add them to an egg scramble at times!
Jambalaya – With the replacement of cauliflower rice in this recipe, there are plenty of veggies in this meal in addition to shrimp and sausage. Tailor the spice to your liking!
Loaded lentil salad – This warm vegetarian/vegan meal is quite filling and full of good protein, fiber and nutrients. It can stand alone or be a complement to an animal protein.
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It’s a new month, and that means it is time for a new Member of the Month! For the month of February we are highlighting one of our long-standing Master’s Class members: Pat Sportell!!!!
Pat has been one Master’s member who comes with equal parts spunk and sunshine! We admire her attitude and fun-nature. She enjoys the challenges we present to her in class and we love having her every week. ️She is an incredible human in and outside of the gym!
Help us shower Pat with love all month long!
We love you more than you know Pat!
Feb 6, 2023 | Weekly Newsletter
The Week of
Reset
This Week’s Info
- Mobility Focus: Hip
- Stability Goals: Front Line with Uex 0-90
- Skill Work: Diagonal Lifts
- Mindset: Reset
WOD Programming Schedule (thru February 25th, 2023)
- Monday: MetCon
- Tuesday: Strength
- Wednesday: Pliability
- Thursday: MetCon
- Friday: Strength
- Saturday: Pliability
Announcements
We are hosting a Red Cross Blood Drive in Honor of Clara, my best friend’s daughter, on March 9th, 2023. Clara passed away a couple months ago before her second birthday but before she passed, she benefited from countless blood and plasma transfusions.
Please consider donating and sign up HERE! Hear about Clara’s Story with this video by Dr. Ellen
What are the benefits of donating blood?
Am I eligible to donate blood?
How do blood donations actually help people?
What do I need to know if this is my first time?
Dr. Ellen’s Health Tip
I wanted to use my section of the newsletter to share the love and express my gratitude from Friday!
WE LOVE YOU MORE THAN YOU KNOW!
Thank you for a wonderful night!
Official photos will be coming in future weeks from our very own Brittany Carpenter from Paint My Mind Photography!
Functional Medicine Corner
Winter has finally arrived, at least for the moment! We have had significant temperature dips, meaning our nose and toes seemingly are frozen after just a few moments outside. I know many hate the cold and see very little use for spending any time in the freezing tundra. But science actually shows us that exposure to cold can provide some pretty impressive health benefits!
- Cold exposure can help to increase our metabolism in the short term, as our body expends more energy to keep our core body temperature warm. However, over the long term, repeated exposure can lead to increased brown fat, which helps increase our metabolism generally.
- When exposed to cold, our body increases the release of epinephrine and norepinephrine. This allows for an increase in alertness and ability to focus that can continue for a period following the exposure.
- Research has shown that repeated cold exposure leads to increased insulin sensitivity and decreased fasting glucose levels.
- When exposed to cold repeatedly, we create more stress resilience, and our body is more readily able to switch to “rest and digest” parasympathetic mode. This decreases cortisol overall, and therefore may lead to other health benefits long term, such as decreased anxiety and blood pressure.
You can provide cold exposure in many ways, including walks outside or engaging in winter activities such as skiing or sledding. However, this can also be accomplished by making your shower much cooler at the end, even for 20-30 seconds. Regardless, try to embrace the cold when you can, knowing your body is likely reaping some benefit!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It’s a new month, and that means it is time for a new Member of the Month! For the month of February we are highlighting one of our long-standing Master’s Class members: Pat Sportell!!!!
Pat has been one Master’s member who comes with equal parts spunk and sunshine! We admire her attitude and fun-nature. She enjoys the challenges we present to her in class and we love having her every week. ️She is an incredible human in and outside of the gym!
Help us shower Pat with love all month long!
We love you more than you know Pat!
Jan 30, 2023 | Weekly Newsletter
The Week of
Your Body = Your Home
This Week’s Info
- Mobility Focus: Shoulder / TS
- Stability Goals: Shoulder 0-90
- Skill Work: Diagonal Work
- Mindset: Your Body = Your Home
WOD Programming Schedule (thru February 25th, 2023)
- Monday: MetCon
- Tuesday: Strength
- Wednesday: Pliability
- Thursday: MetCon
- Friday: Strength
- Saturday: Pliability
Announcements
Party Information!
When: February 3rd, 2023
Time: 5-9pm
Where: Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008
What to Bring: Your smile and appetite!
Got Questions? Email Amanda@Mindsetpt.com or call 269.447.2672
Dress Code: Wear something that makes you feel good in your body! If that is a suit or dress, DO IT! If that is sweatpants and a Mindset hoodie, DO IT! We love you for who you are, not what you wear!
Late Cancellation Reminder
We all know that sometimes we can’t make it to class at the last minute and our staff knows that this happens. We have your back!
So let’s review the proper method of notification so that you can avoid any cancellation fees.
THE DOs: Please email our amazing Guest Experience Coordinator, Amanda Willer at Amanda@MindsetPT.com or call 269-447-2672 to let us know.
THE DON’Ts: Please do NOT message your coaches through their social media channels or personal cell phones.
If you have additional questions or concerns, feel free to email Dr. Ellen (Ellen@mindsetpt.com) or Amanda (Amanda@mindsetpt.com)
Dr. Ellen’s Health Tip
We are hosting a Red Cross Blood Drive in Honor of Clara, my best friend’s daughter, on March 9th, 2023.
Clara passed away a couple months ago before her second birthday but before she passed, she benefited from countless blood and plasma transfusions.
Please consider donating and sign up HERE!
Functional Medicine Corner
We’ve been learning quite a bit about electrolytes, or essential minerals, and how much they play a role in our health every day. Not only do they help our heart, muscles, brain, and gut work optimally, but they also help keep our bodies truly hydrated.
In other words, essential minerals such as sodium, potassium and magnesium help to direct water that we drink into our cells where it helps keep them functioning at their best. So, what can we do to help optimize these minerals?
1) Eat water-filled fruits and veggies like kiwi, watermelon, celery, bell peppers, citrus fruit, and pineapple. All of these contain quite a bit of water in addition to essential vitamins and minerals to help truly hydrate. Coconut water is also a fantastic source of electrolytes, and therefore hydration. It’s nature’s form of Gatorade!
2) Focus on including foods high in magnesium and potassium, such as broccoli and cauliflower, avocado, spinach, squash, and sweet potato. Alone, this helps balance higher sodium levels that can be found in many packaged foods. Generally, sodium gets a bad rap, but for many people ingesting sodium itself is not the problem. The imbalance of sodium in relation to other essential minerals is what leads to water retention or worsening blood pressure. Eating more of these whole foods helps to correct this balance!
3) Drink water…but how much? This is a common question, and there is not one answer that fits everyone. Generally, you are hydrated well if you are urinating every 3-4 hours during the day, and your urine isn’t dark but a light yellow. Hydration needs can be different depending on weather or physical activity as well. Especially if we are sweating, that means we are losing minerals as well as water, making electrolyte and fluid replacement that much more important!
I hope this information helps you understand true hydration and electrolyte balance more completely. Please don’t hesitate to ask questions, and I hope to see you at the party!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It is a new year and a new month–which means it is time for a new Mindset Member of the Month!
This January we are spotlighting the strong and soulful @stephanie.murphy.msw!
Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!
Help us shower Stephanie with love this month!
Jan 23, 2023 | Weekly Newsletter
The Week of
Investing In Yourself
This Week’s Info
- Mobility Focus: Global
- Stability Goals: TGU 2
- Skill Work: TGU 2
- Mindset: Investing In Yourself
WOD Programming Schedule (thru January 28th, 2023)
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Monday: Pliability
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Tuesday: MetCon
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Wednesday: Strength
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Thursday: Pliability
-
Friday: MetCon
-
Saturday: Strength
Announcements
WATCH THIS VIDEO TO LEARN MORE DETAILS!
When: February 3rd, 2023
Time: 5-9pm
Why: We want to celebrate all of our amazing members with a night of health, fun, movement and smiles!
Details: We will announce the mock elections, laugh, have music and dancing, games and eat yummy food from Glo Foods Eatery!!
The entire menu will be gluten-free and DELICIOUS!
Get your tickets HERE!
Are kids welcome? ABSOLUTELY!
We will have fun, dancing, games and toys for them to play with!
Bring the whole family!
Where:
Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008
It is BEAUTIFUL!! Check out these photos!
Lifestyle Redesign is BACK!
- Meet us on Zoom Monday Mornings at 10:00 AM
- Starting January 23rd through February 27 th
What is Lifestyle Redesign?
- You are invited to join a new class, Lifestyle Redesign for Active Older Adults with Teri Olbrot, OTR, SYT.
- Using the tools of preventative occupational therapy, we will explore strategies that teach us how to thrive in the era some call “second adulthood,” when we are healthy and active enough to pursue new goals, yet free of the encumbrances of careers and childrearing.
- This is a six week class conveniently held on Zoom. We will cover six topics during our time together, including:
- Healthy Aging
- The Building Blocks of Longevity
- Stress and Inflammation Management
- Dining and Nutrition
- Relationships, Hormones, and Sexuality
- Time Management
Who is Teri Olbrot?
- Teri Olbrot is an occupational therapist and yoga teacher who, upon retiring from a career in pediatrics, began taking courses in active aging and leadership. She earned credentials in Lifestyle Redesign for Active Older Adults and loves to share the course with her peers.
- This class is for Mindset PT members and their partners or spouses. To receive the Zoom link, contact Teri at tolbrot@gmail.com or call/text her at 269-615-5297.
Dr. Ellen’s Health Tip
This week is all about investing in yourself! There are so many ways to do this — I like to simplify this into the following categories: Internal Investments and External Investments.
Internal investments are anything that improves my body, mind or soul. This could be hacking my sleep habits, learning nervous system regulation through a meditation course, my breathing practice during cold exposure sessions, working with Cassidi on Nutrition and more!
External investments are things like shoes that are right for my feet, a properly fitting sports bra, or even blackout curtains for my bedroom.
So I encourage you to first establish your goals for the year. Then consider the internal and external investments you can make in yourself to move toward these goals!
Functional Medicine Corner
We continue our discussion about electrolytes this week by considering what may affect levels of these minerals, and when we need to consider replacing them.
When we get nailed with a stomach bug and have significant vomiting, diarrhea or fevers and sweats, we can develop an acute loss of electrolytes such as chloride and potassium especially. These are times when drinking fluids that help to replace these minerals, such as Pedialyte, or drinking bone broth which provides several essential nutrients, can help our stomach settle and replenish what has recently been expunged.
There are also several medications such as some blood pressure meds as well as steroids and antibiotics that can create some mineral deficiencies. Significant hormone disruption such as thyroid or adrenal concerns can also contribute to imbalances. In some cases, supplementation is guided by prescribing providers, however watching for symptoms such as headaches, muscle spasms or cramps, insomnia and the other symptoms we discussed last week can help us determine whether we are imbalanced.
Do you know what else can deplete essential minerals? Our WODs! Working out, increasing our heart rate and building muscle leads to sweating. This can lead to some electrolyte loss when exercise is prolonged and/or frequent. Gatorade or electrolyte drinks are not just for football players on a warm September Saturday! Many of us who work out regularly should be aware of the importance of replenishing electrolytes.
Next week I’ll provide plenty of ideas for great dietary sources to help replace these essential electrolytes!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It is a new year and a new month–which means it is time for a new Mindset Member of the Month!
This January we are spotlighting the strong and soulful @stephanie.murphy.msw!
Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!
Help us shower Stephanie with love this month!
Jan 16, 2023 | Weekly Newsletter
The Week of
Desired Habits
This Week’s Info
-
Mobility Focus: Global
-
Stability Goals: TGU
-
Skill Work: TGU
-
Mindset: Desired Habits
WOD Programming Schedule (thru January 28th, 2023)
-
Monday: Pliability
-
Tuesday: MetCon
-
Wednesday: Strength
-
Thursday: Pliability
-
Friday: MetCon
-
Saturday: Strength
Announcements
WATCH THIS VIDEO TO LEARN MORE DETAILS!
When: February 3rd, 2023
Time: 5-9pm
Why: We want to celebrate all of our amazing members with a night of health, fun, movement and smiles!
Details: We will announce the mock elections, laugh, have music and dancing, games and eat yummy food from Glo Foods Eatery!!
The entire menu will be gluten-free and DELICIOUS!
Get your tickets HERE!
Are kids welcome? ABSOLUTELY!
We will have fun, dancing, games and toys for them to play with!
Bring the whole family!
Where: Girl Scout Regional Program and Training Facility
601 W Maple St, Kalamazoo, MI 49008
It is BEAUTIFUL!! Check out these photos!
SMART NUTRITION COURSE!
This course gets rolling January 23rd!
Sign up ASAP to take advantage of this opportunity to work with our Nutrition Coach, Cassidi Wenke!
Click HERE to hear from Cassidi herself about the top 3 reasons you should register today!
Dr. Ellen’s Health Tip
Check out this cool article discussing how to change your brain to increase your chances of achieving your goals!
How to Achieve Your Goals by Hacking Into Your Brain’s Reward System
Matthew Outerbridge
Significant goals, like completing a work project, writing a book, or buying a home, can seem pretty daunting. And, if we come across a few too many obstacles— especially if they are unexpected—we may end up scaling down our ambitions, or throwing in the towel entirely.
A common way to make large goals seem more attainable is to break them down into chunks—often referred to as micro-goals— and work towards completing them one stage at a time.
This is a fantastic way to frame objectives. After all, work projects really are just a collection of executable tasks, writing a book happens a few pages at a time, and buying a home involves money-saving habits that span over years, if not longer.
However, there is a little-known tool that is even more effective at making you persevere towards your goals, accomplish more and enjoy the process.
Enter the dopamine reward system. It is the brain’s way of neurochemically promoting certain behaviours while curbing others.
Without entering into the murky depths of neuroscience too deeply, let’s focus on the real, life-changing insight: the way our brains process rewards can be manipulated—rewired, so to speak—to suit our aspirations. This is a big deal.
In the words of Dr. Andrew Huberman, “The ability to control internal reward schedules is everything”.
We control these reward schedules through our thinking, and, through training, we can link rewards to the effort, instead of the outcome.
The challenges. The grind. The obstacles we face along the way. The pressures, stress, and discomfort of work. These can become signs of forward progress, of advancement and improvement.
The secret to activating our dopamine reward systems through effort involves noticing and reflecting on incremental—even miniscule—progress towards a goal.
You ran 2 minutes more than yesterday—that means you are on the right path. You showed up and wrote a page in your journal even though you didn’t feel like it? That means you overcame resistance and prevailed. You didn’t lose your cool when that person cut you off? You just moved in the direction of patience and tolerance.
It all starts with a process I call thought-pairing. First, notice something related to effort. Then, reflect on how it brings you closer to your desired identity.
The possibilities and uses that this technique creates are essentially limitless, but here’s an example. Imagine you suffer from debilitating shyness. You want to become more courageous when it comes to being social, instead of being avoidant like your former self.
You start with a small gesture: sending a virtual message to an acquaintance, or responding to a stranger’s “hello” on the street. And then you reflect on it. It’s something you wouldn’t normally do. More than that, it’s evidence that you are capable of moving closer to becoming confident, socially capable, and even brave.
And that’s when the dopamine hits, which reinforces the behaviour and the process itself. The upward spiral, the positive cycle, begins.
With this framework in place, it’s not just a 1 page business plan; it is a step towards your goal of starting a thriving business. It’s not just a mediocre page; it is an iterative part of the larger, enthralling novel you can write. It is not just 5% of your pay-cheque set aside; it is a handful of bricks in the wall of your future house.
So, when you are struggling to find some purpose or meaning in the grind towards your larger goal, look to the small things. Notice them, and remember them. Tell yourself:
“I am on the right track.”
“I am moving in the right direction.”
“This is part of the plan.”
“This shows I am getting better at handling x.”
“If I get through this, I’ll be stronger/more resilient/more (insert adjective here).”
“It’s getting closer.”
The more you can reward the effort process, the better off you are at building effective dopamine reward circuits that will help you achieve your goals.
And a world where you can, and do, achieve your goals will be a better place for everyone.
Functional Medicine Corner
Last week we learned how many “jobs” electrolytes such as calcium, magnesium, sodium, chloride, and potassium have in our bodies. They are all essential minerals that play a role in every single cell in our bodies, helping our muscles work optimally, keeping our heart and brain functioning optimally and maintaining optimal hydration throughout the body.
What symptoms can we notice to help give us a clue that we may have an imbalance of electrolytes?
- Fairly sudden onset of dizziness, weakness or even irritability can be due to changes in sodium levels especially.
- Anxiety can be brought on or exacerbated by low magnesium levels in some cases.
- Muscle spasms or cramps may be brought on by potassium, magnesium, or sodium disruption.
- Insomnia as well as mental confusion can develop due to magnesium or potassium imbalance.
- Heart palpitations are sometimes related to less optimal calcium or potassium levels
- Magnesium can also play a big role in blood pressure control, with imbalances contributing to high or low blood pressure.
- Frequent headaches or migraines may be related to dehydration or even magnesium deficiency.
- Nausea and irritable bowel symptoms can be related to sodium or magnesium deficiency.
There are several reasons why we can develop electrolyte disturbances, but thankfully, there is also a lot we can do to correct it! We will discuss that…next time. Have a great week!
~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month – Stephanie Murphy
It is a new year and a new month–which means it is time for a new Mindset Member of the Month!
This January we are spotlighting the strong and soulful @stephanie.murphy.msw!
Stephanie–we admire your positive attitude, your down-to-earth nature, your smile, and your strength! We love having a MamaBear like you in our community! We feel the sunshine every time you are in class. Wishing you a great Member month and lots of love going into the new year!
Help us shower Stephanie with love this month!
