Mindset Member Newsletter – October 31, 2022

Oct 31, 2022 | Weekly Newsletter

The Week of
Reassessing Self

This Week’s Info

• Mobility Focus: Hip Extension
• Stability Goals: Scapular / Thoracic
• Skill Work: Clean and Press
• Mindset: Reassessing Yourself

WOD Programming Schedule (thru October 15th)

• Monday / Thursday: Strength
• Tuesday / Friday: MetCon
• Wednesday / Saturday: Pliability

Announcements

Did you know about the SOCIAL tab in your Members App?

This is a place where you can comment about the workouts, give shoutouts to friends you see working hard, get to know other athletes and spread some serious love!

Look for new posts from us each week!

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End of the Year Happenings

• November – Healthy Living Locally
  • See our first Spotlight below!
• December – Celebrating YOU!
  • Be on the lookout for our mock elections!
• January – Party Time!
  • We are planning a night of fun and celebrations! There will be food and fun so stay tuned for more details to come!

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We have a NEW face here at Mindset!!

• We have A BIG ANNOUNCEMENT!  We have another set of magical hands and genius joining our team–Nicole Arnott! 
• We are beyond pumped to have her expertise on our team for all of our community massage needs.
• With over 15 years of experience in Swedish and deep tissue massage, we are sure lucky to have her with us!
• Be sure to buzz over to our website to read all about Nicole and book your first massage!!

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For week one of “Live Healthy & Support Local!”, our spotlight is on 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 weddings and event experience. (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 “Farmer’s 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, and you can do a one-time order as long as you have an order of at least $35. This time of year, harvesting is slowing down but with that in mind Green Box has an exciting Harvest Menu that they are debuting.

Check out the online marketplace to order products and food for a special Thanksgiving delivery on 11/22. The online store will have a special selection of prepared foods, meat, meal kits, and produce between 11/14-11/18. Learn how to make a fancy galette with one of their meal kits that includes local produce, their homemade all butter pie dough, and a recipe to make your own Caramel Apple Galette or Butternut Squash Galette!

Green Box Market will also be open for a special Winter Solstice delivery on 12/21–the online store will have a selection of local artisan items, prepared foods, meat and produce between 11/28-12/15. Spoiler alert: Pasture-Raised Beef Brisket!

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

Health Tip

Reassessing your life, your choices, your goals, your values… Phew! This can be a little overwhelming!

Many times we set goals but then forget about them or get distracted with life. The set ’em and forget ’em approach won’t get you where you want to be.

Check out this article to help you get back on track with your assessment strategies!

Functional Medicine Corner

We continue down our rainbow journey on this rivals football weekend with one of my favorite colors!

Lemon, pineapple, banana – these YELLOW foods provide some powerhouse nutrients that protect against cancer and are anti-inflammatory. Even starchy foods such as yellow potato and corn provide some benefits including nutrients that support the eyes, skin and brain.

The quality of these products as well as the way they are prepared can help to maximize their health benefits. Below are some meal and snack ideas as well as how they work for us:

Pineapple

• This contains significant amounts of bromelain which helps to aid in digestion of food.
• It also contains a powerful anti-inflammatory punch.
• Add it to smoothies, fruit salads, shish-kabobs, or even pizza! It also serves as a fantastic dessert on its own.

Ginger

• This spice grows in the form of a root that can be found in the produce department.
• It can be sliced, chopped, or grated to maximize its significant anti-inflammatory benefits.
• This can be added to stir-fry or made into a tea with lemon to aid in digestion as well.
• Or use powdered ginger to make a spice bread or cookie!

Corn or summer squash

• These foods are high in lutein, which is concentrated in our retina, contributing to healthy vision.
• This nutrient is best utilized when digested with healthy fats, so enjoying corn on the cob with butter helps us glean the most benefit.
• Or consider sautéing summer squash in avocado oil and spices.

Apples and bananas

• Add a nut butter as a dip or spread, and this provides a complete, energy-boosting snack with fiber, complex carbohydrates, and protein!

Don’t worry Sparty fans – green is next 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 – Carmen Johnson

Hey, hey Mindset fam–it is a new month and we have a new fiery member to spotlight this month! Raise your hands for Carmen Johnson this month–woot woot!

Carmen is a resistance band snapping, weight lifting powerhouse and we love her for her snappy personality. She has grown in her time with us and we love watching her PR and approaching goals with a positive attitude.

Help us love on her this month!

Mindset Member Newsletter – October 24, 2022

Oct 23, 2022 | Weekly Newsletter

The Week of
Reflection

This Week’s Info

• Mobility Focus: Shoulder / Thoracic Spine
• Stability Goals: Shoulder 90-180 degrees
• Skill Work: Hang Power Clean
• Mindset: Reflection

WOD Programming Schedule (thru October 15th)

• Monday / Thursday: Strength
• Tuesday / Friday: MetCon
• Wednesday: Pliability
• Saturday: HALLOWEEN WOD!

Announcements

Health Tip

In honor of our mindfulness goal this week, let’s dive into The Value of Self-Reflection.

In this thought-provoking speech, James Schmidt talks about the value of self-reflection and how to break our auto-pilot governed lives for a deeper understanding of life.

Functional Medicine Corner

Now that we have fully swung into the beauty of fall, let’s discuss what pumpkin and roasted squash can provide for us nutritionally as we indulge in our comfort foods this season.

ORANGE foods specifically help to protect the immune system as well as the eyes and skin. As with so many phytonutrients, they are also shown to decrease risk of heart disease and cancer.

How can we include them in our diet in a way that is also tasty? Let’s investigate some options:

Roasted Carrots

• There are many recipes, such as these here, that allow us to savor the sweetness of carrots and truly get the nutritional benefits of one of its phytonutrients beta-carotene.
• This nutrient turns into Vitamin A, which does everything from protecting our vision as well as supporting immune and bone health.
• Cooking foods high in beta-carotene in natural fats such as olive or avocado oil helps us use this nutrient more completely and enhances their natural sweetness too!

• Fruits such as oranges, grapefruit, peaches, and mango contain bioflavonoids, which work together with Vitamin C to help reduce the risk of heart attacks and cancer as well as supporting skin and oral health.
• To decrease the impact of the sugar in the fruit, add a protein such as yogurt or protein powder as well as flax or chia seed for added fiber. Here is a yummy option.

Add orange produce to snacks!

• Add dried mango or apricots to trail mix, grab a clementine as an afternoon snack or make pumpkin energy balls.

General Recipes

• Make easy substitutions or additions, such as switching out sweet potatoes or squash for white potato or adding turmeric to stir-fry or scrambled eggs.

~ 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 – Barb Lupina

Hey there Mindset family–it is a new month and that means it is time to highlight another incredible Mindset member. This month we pull out the big OG guns with our very own Barb Lupina!

She is one of our OG Masters members and she is a kettlebell swinging, weight lifting, challenge-accepting powerhouse! We have been astonished by your enthusiasm for challenges and we admire how hard you have been working this year. Your balance, strength and attitude have all changed in a very beautiful way.

We love you more than you know Barb!

Mindset Member Newsletter – October 17, 2022

Oct 17, 2022 | Weekly Newsletter

The Week of
The Process

This Week’s Info

• Mobility Focus: Shoulder
• Stability Goals: Rotator Cuff at 0 Deg
• Skill Work: Deadlift
• Mindset: The Process is the Point

WOD Programming Schedule (thru October 15th)

• Monday / Thursday: Strength
• Tuesday / Friday: MetCon
• Wednesday / Saturday: Pliability

Announcements

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Costumes WELCOMED!

We have your holiday gifts and wishlists all taken care of!

OUR NEW SWAG SHOP IS COMING!!

Here is a little preview of some of the designs coming your way!

Health Tip

The Process is The Point when it comes to taking care of yourself. 

In this article, one quote stood out the most: “This is the purpose of self-care – to prioritize showing up for ourselves even when it feels like a tedious, pointless chore.”

Showing up for ourselves isn’t always easy but it is necessary. We have a saying: Practice Makes Permanent. So what you practice really matters. Therefore, practice showing up for yourself. That is the point.

Aerosmith said it best: “Life’s a journey, not a destination.”

Functional Medicine Corner

We are going to start our discussion on the rainbow of phytonutrients with RED!

Foods such as apples, red peppers and kidney beans help to support specific body systems when we ingest them. Let’s look at a few red foods and the health benefits they can provide.

• Tomatoes
  • These pack a powerful punch as they are an amazing source of lycopene, which has not only been shown to decrease the risk of heart attack, but also is protective against prostate, breast and skin cancers.
• Red berries such as raspberries, strawberries and cranberries
  • These all contain anthocyanins, which help to protect the heart and the brain as well as serve as further protection from cancer.
  • Strawberries and red grapes also contain fisetin, which has anti-inflammatory and anti-aging properties.
• Pomegranate
  • This fruit is especially potent as an assistant for your liver as it contains ellagic acid which helps improve detoxification.

As you can see, eating plants doesn’t only provide vitamins and fiber. (Although they too convey a huge benefit to our overall health!).

Fruits and veggies also provide natural compounds that work almost medicinally, improving our overall health and wellness!

So add berries, pomegranate seeds or tomatoes to your salad, enjoy marinara sauce or chili, make fresh salsa, or roast some beets or make beet chips. And enjoy some RED food this 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 – Barb Lupina

Hey there Mindset family–it is a new month and that means it is time to highlight another incredible Mindset member. This month we pull out the big OG guns with our very own Barb Lupina!

She is one of our OG Masters members and she is a kettlebell swinging, weight lifting, challenge-accepting powerhouse! We have been astonished by your enthusiasm for challenges and we admire how hard you have been working this year. Your balance, strength and attitude have all changed in a very beautiful way.

We love you more than you know Barb!

Mindset Member Newsletter – October 10, 2022

Oct 10, 2022 | Weekly Newsletter

The Week of
Creating Goals

This Week’s Info

• Mobility Focus: Neck and Thoracic Spine
• Stability Goals: Mermaid
• Skill Work: Runner’s Pose / Step Up
• Mindset: Goal Creation

WOD Programming Schedule (thru October 15th)

• Monday: MetCon
• Tuesday: Pliability
• Wednesday: Strength
• Thursday: MetCon
• Friday: Pliability
• Saturday: Strength

Announcements

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Costumes WELCOMED!

We have your holiday gifts and wishlists all taken care of!

OUR NEW SWAG SHOP IS COMING!!

Stay tuned…

Health Tip

Fall is officially is here and it is HARVEST TIME! So many amazing crops and plants are available for you! So I have a goal for you:

Step 1:
Read Carrie’s article below about phytonutrients!

Step 2:
Eat 3 different plant sources per day this week!

BONUS:
If you can find and purchase these fruits and veggies locally, you win bonus points!

Functional Medicine Corner

We will be spending the next few weeks focusing on some amazing biochemicals we can get in our everyday diet called phytonutrients. These are nutrients that are specifically made by plants first and foremost to protect themselves from bugs or other environmental stressors. This means that plants raised without pesticides or herbicides have been shown to have higher levels of phytonutrients than their conventionally grown counterparts – they make more to strengthen their defense!

Additionally, phytonutrients are also incredibly powerful defenders of our own health when we ingest them regularly.

They can provide benefits by:

• Helping our body rid toxins to which we are exposed
• Boosting the immune system
• Improving cardiovascular health
• Promoting healthy hormone balance
• Suppressing abnormal cell growth or changes

Scientific study even shows that increasing plants in our diet decreases the rate of chronic disease such as cardiovascular disorders, diabetes, and cancer!

There are numerous phytonutrients, but we don’t need to memorize all of them individually to obtain their benefits. Thankfully, certain plant colors tend to include specific phytonutrients. So in order to ensure we are getting a broad spectrum of these plant-based powerhouses, we want to eat a rainbow of (natural) color every day.

In the coming weeks we will discuss each color, which phytonutrients we can find when we ingest foods in that color group, and which body systems tend to benefit most. We will discuss RED next 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 – Barb Lupina

Hey there Mindset family–it is a new month and that means it is time to highlight another incredible Mindset member. This month we pull out the big OG guns with our very own Barb Lupina!

She is one of our OG Masters members and she is a kettlebell swinging, weight lifting, challenge-accepting powerhouse! We have been astonished by your enthusiasm for challenges and we admire how hard you have been working this year. Your balance, strength and attitude have all changed in a very beautiful way.

We love you more than you know Barb!

Mindset Member Newsletter – October 3, 2022

Oct 3, 2022 | Weekly Newsletter

The Week of
Incorporating “Yet”

This Week’s Info

• Mobility Focus: Global
• Stability Goals: Shoulder @ 90 deg
• Skill Work: Retro Lunge
• Mindset: Doing Hard Things

WOD Programming Schedule (thru October 15th)

• Monday: MetCon
• Tuesday: Pliability
• Wednesday: Strength
• Thursday: MetCon
• Friday: Pliability
• Saturday: Strength

Announcements

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You will see the BIG AMAZING JAR in the vestibule for your spare change as a collection for our scholarship fund! All $$ goes to sponsor an Athena athlete or a MamaBear in need of financial assistance!

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2022 is almost over! How did that happen? Let’s end this year with a BANG!

• October – Models and Mentors in Movement
  • We are giving you 4 free classes for a friend, child, mentee, etc. for this month! Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!
• November – Healthy Living Locally
  • We will be showcasing some amazing local partners and specialty options going into the holidays! More info next week!
• December – SERIOUS SHENANIGANS PLANNED… Brace yourself!

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Costumes WELCOMED!

We have your holiday gifts and wishlists all taken care of!

OUR NEW SWAG SHOP IS COMING!!

Stay tuned…

Health Tip

Learning the power of the word YET is one of the ways you can develop a GROWTH MINDSET. As you can imagine, this is really important to us here at Mindset. This is one of the many ways we hope to evolve you, our community and the world!

Check out this quick article about 10 ways to develop a GROWTH MINDSET!

Functional Medicine Corner

As a Mindset community, we are blessed with many tools to help us not only get stronger physically, but also improve our health and wellness outside of gaining muscle mass and functional movement. (Although hitting those new PRs sure is fun!)

Now that we have the opportunity to take a course on Vedic meditation, I wanted to share what overall health benefits we can obtain by engaging in regular meditation, according to scientific study.

• Balances mood and decreases stress
  • Meditation alone can decrease cortisol, which helps us not only improve anxiety but also decreases our risk of chronic disease related to long-term cortisol elevation.
  • Studies also show a significant decrease in depressive symptoms with mindfulness.
• Benefits memory and brain health
  • Research shows that meditation helps our brain create more gray matter, the part of the brain that helps us with information processing.
• Improves immune system health
  • Routine meditation leads to a decrease in chronic inflammation, and therefore lower incidence of chronic pain, fatigue and even heart disease.
• Creates healthier sleep patterns
  • Studies suggest that regular meditation can contribute to faster sleep onset and deeper sleep throughout the night.

So if possible, take advantage of this fantastic opportunity! And happy meditating!

~ 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 – Barb Lupina

Hey there Mindset family–it is a new month and that means it is time to highlight another incredible Mindset member. This month we pull out the big OG guns with our very own Barb Lupina!

She is one of our OG Masters members and she is a kettlebell swinging, weight lifting, challenge-accepting powerhouse! We have been astonished by your enthusiasm for challenges and we admire how hard you have been working this year. Your balance, strength and attitude have all changed in a very beautiful way.

We love you more than you know Barb!

Mindset Member Newsletter – September 26, 2022

Sep 26, 2022 | Weekly Newsletter

The Week of
Doing Hard Things

This Week’s Info

• Mobility Focus: Global
• Stability Goals: Shoulder @ 90 deg
• Skill Work: Retro Lunge
• Mindset: Doing Hard Things

WOD Programming Schedule (thru October 15th)

• Monday: MetCon
• Tuesday: Pliability
• Wednesday: Strength
• Thursday: MetCon
• Friday: Pliability
• Saturday: Strength

Announcements

_______________________

2022 is almost over! How did that happen? Let’s end this year with a BANG!

• October – Models and Mentors in Movement
  • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
  • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
  • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!
• November – Healthy Living Locally
  • We will showcase some amazing local partners and specialty options going into the holidays!  More info next week!

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Oh, I forgot to mention…

OUR NEW SWAG SHOP IS COMING!!

Stay tuned…

Health Tip

Doing hard things makes you better in so many ways!

Physically!
Emotionally!
Cognitively!

Check out this quick article from LifeHack.org to read about 8 reasons why you should continue to challenge yourself! Next week will talk about how you approach challenges you can’t do YET.

Functional Medicine Corner

In functional medicine, our goal is to address chronic health conditions with lifestyle interventions such as eating nutritiously, moving intentionally, and addressing stress resiliency to improve overall health.

New research released regarding intentional breath work and its response on blood pressure just gave us clear data that provides further support to the power of our own action in controlling our health destiny. This is important, as 47% of adults in the United States suffer from hypertension, or elevated blood pressure over 130 systolic (top blood pressure number) or 80 diastolic (bottom number).

As is detailed further in this article, researchers took volunteers aged 18-82 and had them breathe for 5 minutes a day into a breath-resistance device. They found that engaging in 30 breaths per day for just 6 weeks decreased systolic blood pressure by 9 points. A similar decrease is what we expect when patients take a blood pressure medication, showing that focusing intentionally on diaphragmatic breath can be as effective as taking a prescription! How important is a 9 point drop? This is correlated with a 35% reduction in stroke risk, and a 25% reduction for heart disease.

The lead researcher points out that using one of these devices is equivalent to engaging in cardiovascular activity, and that past research shows that regular abdominal breathing and meditation can have similar benefits. So keep breathing into your belly, keep moving intentionally, and know that you are making your heart and blood vessels happy!

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long.

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you!

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 19, 2022

Sep 19, 2022 | Weekly Newsletter

The Week of
Welcoming Challenges

This Week’s Info

• Mobility Focus: Global
• Stability Goals: Rotator Cuff 0-90 Deg
• Skill Work: Squat
• Mindset: Welcoming Challenges

WOD Programming Schedule (thru October 15th)

• Monday: MetCon
• Tuesday: Pliability
• Wednesday: Strength
• Thursday: MetCon
• Friday: Pliability
• Saturday: Strength

Announcements

Mindset’s Favorite Things…

• For the home stretch of 2022, we are going to have some serious fun!
• Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
• October – Models and Mentors in Movement
  • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
  • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
  • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!

__________________________

Don’t forget about our Halloween WOD!

Can’t wait to see you there!!

Health Tip

This week is about Welcoming Challenges!  

Viewing challenges as opportunities for a different path or personal growth is a way to reframe situations and reduce action-paralyzing fear responses. It creates empowerment and control!

HERE is probably my favorite video of all time and it is a GOOD reminder to approach adversity differently. Prepare yourself for chills…

Functional Medicine Corner

There is much in the news these days that I choose to skim over or ignore, largely to preserve my cortisol balance and sanity. However recently an article caught my eye that gave me joy and hope for our nation’s collective health future.

On September 28^th, there will be a national conference on hunger, nutrition and health. This will be held in Washington DC and is free to the public with access virtually. The topics this conference will address include:

1. Improving food access and affordability for all
2. Integrating nutrition and health – food is medicine!
3. Addressing the importance of physical activity – everyone needs WODs in their lives!
4. Supporting food entrepreneurs and local farmers – like Of the Land, who supplies the amazing Green Boxes weekly!
5. Enhancing nutrition and food security research

In this incredible community, we have all experienced the real benefits of how making daily choices regarding movement and food can make tangible differences in our overall health picture.

My hope is having a national stage for these important topics will spur more communities like this one, so we can decrease the incidence of chronic illness and improve overall health and happiness in our nation. Click on the links above for more information and how to get involved!

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long.

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you!

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 12, 2022

Sep 11, 2022 | Weekly Newsletter

The Week of
ASSESSMENT!!

This Week’s Info

• Theme: Assessment Week!
• Mobility Focus: Global
• Stability Goals: Global
• Skill Work: Global
• Mindset: Give It All You’ve Got!

WOD Programming Schedule

• Monday: Assessment Day A
• Tuesday: Assessment Day B
• Wednesday: Assessment Day C
• Thursday: Assessment Day A
• Friday: Assessment Day B
• Saturday: Assessment Day C

Announcements

Green Box from Of The Land

• Don’t forget to order your Green Box each week to get fresh, locally made/sourced food!
• We love our Of The Land partners! Their efforts to provide real and healthy foods to your neighborhood while focusing on minimizing food waste are incredible!

Mindset’s Favorite Things…

• For the home stretch of 2022, we are going to have some serious fun!
• Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
• October – Models and Mentors in Movement
  • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
  • That can be 4 sessions for 1 person, 1 session for 4 different people, 2 for 2 — you choose!
  • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!

__________________________

Don’t forget about our Halloween WOD!
Can’t wait to see you there!!

Health Tip

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!
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. Consider scheduling a 1:1 nutrition consult with Cassidi if you want to learn more!
5. Drink your water people! Even consider adding a pinch of salt in 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

I know many of us feel we are perpetually on the go during the school year. Between sports practices or games, music lessons and after school clubs, we are often left feeding our kiddos (and ourselves) in the car on the way from one event to the next.

Below are a few ideas to tempt the palate and fill hungry bellies while still providing good fuel for our growing and active little humans, as well as ourselves!

• Meat or cheese sticks, trail mix, natural fruit and/or nut bars
  • There are several options available at stores such as Costco, Meijer and Earth Fare that provide good quality and well-sourced nutrition and are also easy to grab or store for quick fuel.
• Tortilla roll-ups
  • There are so many options for these bite-sized snacks – this can range from cream cheese and veggies to deli sandwich fixings, or nut butter and fruit slices like apples or bananas.
  • Just add toppings, roll it up, and slice it into bite-sized pieces for easy munching.
• Sweet “treats”
  • There are many items we can bake or create that can satisfy a bit of a sweet tooth, and still provide some protein, fiber and nutrients to sustain for at least a couple of hours.
  • Consider pumpkin cookies, energy bites, or zucchini muffins. Baking with nut flours or butters and adding shredded veggies or flax/chia seed provides some super fuel along with yummy flavor!
• Soup or chili in a personal thermos
  • Especially when the weather turns chilly, this can be a relatively easy meal idea that is quite transportable.
  • I’m happy to share a couple of our family’s favorites – sausage and potato soup or Instant Pot chili, anyone?

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long.

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you!

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – September 6, 2022

Sep 5, 2022 | Weekly Newsletter

The Week of
Member Celebrations!

This Week’s Info

• Monday: Happy Labor Day!
• Tuesday: “The Brittany”
• Wednesday: “The Rachel”
• Thursday: “The Amy”
• Friday: “The Jan”
• Saturday: “The Julie”

WOD Programming Schedule

• September 6-10th – Member Week!
• September 12 – 17th – Assessment Week!
• September 19 – 24th – A New Training Cycle Begins!

Announcements

Mindset’s Favorite Things…

• For the home stretch of 2022, we are going to have some serious fun!
• Plan on a new theme, lots of wisdom, giveaways and celebrations EVERY month!
• October – Models and Mentors in Movement
  • We are giving you 4 free classes for a friend, child, mentee, etc. for this month!
  • Contact Amanda (Amanda@MindsetPT.com) to sign up someone important to you!
  • The Halloween Costume WOD will be on Oct 29th! Mark your calendars!

Health Tip

Did you know it is physically, emotionally and cognitively healthy to celebrate yourself and others?  Let’s celebrate the big things!  The little things!

Why is celebrating important? Let’s talk about it!

1. Celebrations reduce stress responses!
2. Celebration releases happiness!
3. Celebration strengthens communities!

So LET’S PARTY this week!!!

Functional Medicine Corner

Last week we discussed how we can provide more nutrient density into our breakfast each morning. This week, let’s focus on how to ensure we are fueling optimally around noon to provide us sustained energy through the second half of the school or work day.

• Maximize sources of protein
  • Ensuring adequate protein portions at lunchtime will help to provide sustained energy that lasts to the end of the school day and beyond.
  • This can be in the form of a deli meat sandwich, but hard-boiled eggs, nuts, hummus, or left-over roast from the night before are also great options!
• Provide variety and color
  • Lunches can become very quickly boring after a couple of weeks of the same foods.
  • Working on including different colors in fruits and vegetables with yogurt dips or nut butters can provide some interest, as well as increased nutrient density.
  • Even consider themes such as Mexican or Mediterranean to jazz lunchtime up a bit!
• Add creativity with things like yogurt, salad or protein bowls
  • Send separate ingredients in small wraps or bento boxes, as well as some type of container to mix them all. Then ingredients remain fresh until they are mixed together before eating.

Below are some ideas to help get your creative juices flowing!  Enjoy creating!

https://www.andianne.com/bento-box-lunch/
https://frostedevents.com/bento-box-lunch-ideas-cheat-sheet/#jp-carousel-6760
https://delightfulemade.com/lunchbox-turkey-ham-skewers/

~ 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 – Zoe Dekoff

Hey there Mindset community–we need your help! Check out our September Member of the Month, Zoe DeKoff! Help us celebrate her all month long.

Zoe is a joy to have in the gym! Her attitude, spirit and calm presence lifts the mood of every WOD she attends. We love seeing her progress in her own goals and we admire how she has invested time in herself and movement with us. She has been a high achiever in our recent Summer of You challenge.

Zoe, we are amazed at how you have prioritized yourself! Keep up the great work–we are so proud of you!

Help us shower Zoe with Mindset love and support this month!

#weloveyoumorethanyouknow #durablebodies #creatingdurablebodies #fitfamily #mindsetmatters #mindsetathlete #mindsetmethod #texascorners #mindsetpt

Mindset Member Newsletter – August 29, 2022

Aug 29, 2022 | Weekly Newsletter

The Week of
Consistency is Key

This Week’s Info

• Mobility Focus: Hip
• Stability Goals: Hip
• Skill Work: Pull Up 2
• Mindset: Consistency

WOD Programming Schedule

• Monday: Strength
• Tuesday: MetCon
• Wednesday: Pliability
• Thursday: Strength
• Friday: MetCon
• Saturday: Pliability

Announcements

MEMBER SURVEY RESULTS!

• First, thank you for giving us incredible and useful feedback! We HEARD you!
• COVID Exposures: If Mindset finds out that you or your class was exposed to someone with COVID, you will be notified via email. However, please know that given the CDC Guidelines for Exposure (within 6ft for 15min), the chances of a true exposure are very limited based on the way we run our classes.
• No Show / Cancellation Policy Review: Please reference the Member Guide you were sent when you signed up for your membership or the Waiver in your Push Press account or let us know if you need it sent to you again. My apologies as I couldn’t attach it to this newsletter!

Mindset’s Favorite Things…

• For the home stretch of 2022, we are going to have some serious fun! Plan on a new theme, lots of wisdom, giveaways and celebrations each month!
• Get ready for October…
  • It is Mentor and Me Month! We are giving you 4 free classes for a friend, child, mentee, etc. for this month! Contact Amanda to sign up someone important to you!
  • The Halloween Costume WOD will be on Oct 29th! Mark your calendars!

Summer of You Challenge Winners!

• Let’s give a BIG congratulations to the winners!
  • 1st Place: Kristy M.
  • 2nd Place: Nancy K.
  • 3rd Place: Nikki M.

Health Tip

Functional Medicine Corner

As hard as it is to believe, it is time to get back to school! This means packed lunches, after school sports and arts activities, and early morning breakfast. This is also a time of year when we try to figure out how to best fuel our families, acknowledging that time is often limited. There are many ways we can still focus largely on eating nutrient dense foods without spending hours in the kitchen! Let’s consider how to optimize breakfast today.

• Protein is key
  • Protein is an optimal addition to help fuel ourselves and our kiddos consistently through the morning.
  • Eggs are a nutrient-dense addition in the morning and are often easy to prepare.
  • Yogurt, protein powder and low-sugar, well-raised breakfast meats are also great options.
• Batch cooking
  • Quiches, casseroles, overnight oats…. All of these can be made ahead of time and then quickly and easily grabbed in the morning for a quick, yet nutritious beginning to your day.
• Add a fruit and/or veggie
  • Getting some good plant-based nutrients first thing in the morning can really help to fuel the brain and the body.
  • This can easily be done by adding some leftover veggies to an egg scramble, or adding fresh fruit to overnight oats.

Below are a few recipe ideas. Happy experimenting, and wishing the best to all as we head back into fall!

• Breakfast Bowl
• Overnight Oats
• Egg Bake

~ 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 – Nicole Asher

WE LOVE YOU NICOLE!

We are so pumped and honored to have you in our crazy community! You master consistency, hard work and passion!  We love to watch you bring your best every single workout and cheer on others!

Help us send some MINDSET LOVE to Nicole this month!

#gunsfordays
#MindsetMama
#NothingGonnaStopMe