Aug 22, 2022 | Weekly Newsletter
The Week of
Motivation vs. Consistency
This Week’s Info
- Mobility Focus: Thoracic & Shoulder
- Stability Goals: Scapular Retraction / Rotation
- Skill Work: Pull Up 1
- Mindset: Motivation vs. Consistency
WOD Programming Schedule
- Monday: Strength
- Tuesday: MetCon
- Wednesday: Pliability
- Thursday: Strength
- Friday: MetCon
- Saturday: Pliability
Announcements
MEMBER SURVEY!
- We want to hear from YOU! As we approach the Fall and Winter seasons, we want to hear your needs! Please take 3 min to give us your feedback through this short survey!
Summer of You Challenge!
- Winners will be announced this week!!
Attention Masters Members!
- We heard you! HERE is your link to register for our Masters Nutrition Course!
- The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
- Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
- BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!
Health Tip
How often do you feel “ready” in life?
I have always felt that I can do more, no matter what I am faced with. However, I am never completely ready for anything. But this hasn’t stopped me from taking the first step and pursuing my dreams.
Never has, and never will.
Sometimes I failed, but most of the time, despite not being “ready,” I took the first step and reached my goals. Big or small.
Whether it was an exam or a life-changing event, I knew one thing — there is no such thing as the right moment or being 100% ready.
You can always do more, learn more, prepare more…or wait for a better time.
But eventually, you’ll have to take the first step.
Otherwise, you’ll end up spending your entire life waiting for the perfect opportunity, without actually experiencing it.
And that’s the risk of waiting until you are ready.
Functional Medicine Corner
Last week, we finished our discussion of the five main functions of the gut, speaking about the importance of the gut-brain axis, or the very tight connection between gut health and how well our brain functions. I mentioned that at least 90% of the serotonin in our body is made by beneficial bacteria in the gut. Many of us are aware that this neurotransmitter can make us happy, but what does it do for us exactly, and how can we increase it?
Serotonin is manufactured partly with the precursor tryptophan – an amino acid, or primary protein building block found in many meat sources (yes, like turkey!). When it is produced, it works to not only help us regulate our mood, but also keeps the digestive tract moving. In addition, melatonin is made from serotonin in the brain, so it helps us to get better sleep. Serotonin also works to help improve clotting when we are healing.
There is quite a bit we can do daily to help increase our own serotonin, including:
- Eat more tryptophan-rich foods, such as poultry, milk and fish, but also bananas, apples and prunes.
- Get more exercise, as exercise boosts serotonin production indirectly, partly due to benefits in gut health overall. In addition, exercise requires the release of tryptophan into the blood stream, allowing it to become available to be made into serotonin.
- Spend time in the sun! It is still around in abundance for a few more weeks, but especially in the winter it is important to continue to expose ourselves to the sun for at least 10-15 minutes daily. This can help keep serotonin levels higher, decreasing the incidence of seasonal affective disorder.
- Optimize your gut microbiome, by eating probiotic foods and beverages, avoiding unnecessary antibiotic exposure, getting outside in nature, and sometimes taking a good probiotic.
~ 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
Aug 15, 2022 | Weekly Newsletter
The Week of
Day One vs. One Day
(yes, again!)
This Week’s Info
- Mobility Focus: Thoracic and Hip
- Stability Goals: Hip and Scapula
- Skill Work: Bent Over Row / Pull 1
- Mindset: Day One vs. One Day
WOD Programming Schedule
- Monday: Strength
- Tuesday: MetCon
- Wednesday: Pliability
- Thursday: Strength
- Friday: MetCon
- Saturday: Pliability
Announcements
MEMBER SURVEY!
- We want to hear from YOU! As we approach the Fall and Winter seasons, we want to hear your needs! Please take 3 min to give us your feedback through this short survey!
**Attention Masters Members!**
- We heard you! HERE is your link to register for our Masters Nutrition Course!
- The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
- Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
- BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!
Want to clean out your closet for a good cause?
- We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
- The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
- Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook!
- The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
- If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!
Health Tip
Your alarm clock goes off. You have two choices. Wake up or hit snooze…
So how do you make that decision?
If you make your decision based on EMOTIONS and how you FEEL, you won’t get out of bed.
If you make your decision based on your CONVICTIONS and GOALS, you will get out of that bed
How do you make your decisions?
Functional Medicine Corner
We always think of the brain as the central command center for the body, however the GI tract plays a significant role in helping the brain navigate from day to day. Part of the reason for this is that the gut itself is constantly taking in information from our surrounding environment, along with our other senses. This important connection between these two organ systems is called the gut-brain axis.
The enteric nervous system, or a complex series of 200-600 million nerves that extends throughout the gut and is connected ultimately to the brain, works to control several GI functions. This includes controlling digestive secretions, boosting the immune system responses, and providing a highway of communication between the microbiome and our brain. This is also where stress and the gut collide, as the enteric nerves are one significant influencer that determines whether we are in “fight or flight” or “rest or digest” system response at any given moment.
In addition, several neurotransmitters and hormones are shuttled through this nervous “highway” system as well. As we have discussed previously, about 90% of the serotonin in our body is made by beneficial bacteria in the gut.
Serotonin, GABA and other chemical influencers travel along the vagus nerve to influence how our brain functions. The gut-brain axis is an area that is being researched extensively today, and we are uncovering more connections as we continue to dig into the intricacy of our gut health.
~ 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
Aug 7, 2022 | Weekly Newsletter
The Week of
Day One vs. One Day
This Week’s Info
- Mobility Focus: Thoracic and Hip
- Stability Goals: Hip and Scapula
- Skill Work: Bent Over Row / Pull 1
- Mindset: Day One vs. One Day
WOD Programming Schedule
- Monday: Strength
- Tuesday: MetCon
- Wednesday: Pliability
- Thursday: Strength
- Friday: MetCon
- Saturday: Pliability
Announcements
**Attention Masters Members!**
- We heard you! HERE is your link to register for our Masters Nutrition Course!
- The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
- Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
- BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!
Masters Class Openings!
- We have a few openings left in our Masters Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
- Reach out to Amanda with any questions or recommendations!
Pause Requests
- Thank you everyone for using the online Pause Form for those pesky illnesses, etc. That is so helpful for tracking for us!
- Just remember to fill out the request as soon as you can because our system will not allow us to retroactive these requests.
Want to clean out your closet for a good cause?
- We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
- The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
- Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook!
- The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
- If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!
Health Tip
Day One vs One Day
Many of us prolong or postpone the initiation of change until we are “ready” but that “ready” state usually never comes. Or we wait until we will “feel motivated”.
I want you to note that those are both FEELINGS and EMOTIONS. Feelings and emotions vary and change frequently, and are affected by many factors.
Making decisions and priorities based on how you FEEL will derail your progress and advancement every time. Instead, consider making decisions based on YOUR VALUES and GOALS!
HERE is a great video to help you learn more about this! Next week, we will talk about your alarm clock…
Functional Medicine Corner
We’ve talked so far about the importance of our gut as it helps us digest and absorb our nutrients, eliminate waste, and provide a home for trillions of “coworkers” or microbes in our body.
However, as important as it is that our gut allows certain nutrients in, it is JUST as important that our gut keeps other inflammatory elements out of our body. Our gut lining is made up of a single cell layer, but that layer serves as some mighty protection!
If we think of the body as our castle, the cells that line the inside of the gut serve as our castle wall. Everything that goes into the gut daily is still technically “outside” of our castle, until it passes through specific channels or doors in our castle wall. This is what happens with our nutrients.
However, castle walls in medieval times were largely present to protect those inside those walls. Thieves and enemy armies are much less of a concern if they are outside that strong stone structure.
If the cells lining the intestine are healthy and joined together tightly by intact protein structures, then it is very difficult for non-digested food particles, chemicals, or harmful microbes to pass through and wreak havoc inside our castle.
However, if our castle wall is full of holes because the cells and their connections to each other are inflamed or damaged, now we have routes where those enemies can much more easily pass through and damage our own body, as well as inflame the 70% of our immune system that is present in our gut.
Keeping the strength of that wall is necessary for the health of our entire castle grounds!
~ 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
Aug 1, 2022 | Weekly Newsletter
The Week of
Balancing Stress Physiology
This Week’s Info
- Mobility Focus: Hip and Thoracic
- Stability Goals: Shoulder 90-180 Degrees
- Skill Work: Crawling
- Mindset: Balancing Stress Physiology
WOD Programming Schedule (thru August 6th)
- Monday: MetCon
- Tuesday: Pliability
- Wednesday: Strength
- Thursday: MetCon
- Friday: Pliability
- Saturday: Strength
Announcements
Summer of YOU Challenge
- Wahoo! Next week is going to be so NEAT 🙂
- Get your WEEK 3 tracking info to Amanda by MONDAY!!!! You can drop them off or email them in! (Amanda@MindsetPT.com)
**Attention Masters Members!**
- We heard you! HERE is your link to register for our Masters Nutrition Course!
- The course will be Fridays 9:30-10am starting Sept 9th thru Oct 14th!
- Topics will include anatomy, physiology, macronutrient / micronutrient education and more!
- BUDDY DISCOUNT ALERT! This course is open to the public so bring a non-member friend and you both get 10% off!
Masters Class Openings!
- We have a few openings left in our Masters Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
- Reach out to Amanda with any questions or recommendations!
Pause Requests
- Thank you everyone for using the online Pause Form for those pesky illnesses, etc. That is so helpful for tracking for us!
- Just remember to fill out the request as soon as you can because our system will not allow us to retroactive these requests.
Want to clean out your closet for a good cause?
- We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
- The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
- Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook!
- The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
- If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!
Health Tip
Now that you know humans are meant to interact to stimulus, how do you master your ability to respond? Consider the term “Emotional Agility.” This is defined as the ability to be flexible with thoughts and feelings in order to have an optimal response to the many different situations you find yourself in every day.
Defining emotional agility isn’t difficult, but putting it into practice may be more complicated.
HERE is a 2-minute video about what it is and a few short strategies for building this skill.
- Recognize emotions
- Accept your emotions
- BUT ACT ON YOUR VALUES
All of this feeds into the complex world of taking control of your life, advancing your personal experience, and therefore optimizing your physiology!
Functional Medicine Corner
Did you know that our GI tract serves as a home for over 100 trillion microorganisms?
These largely consist of a variety of different bacteria, however yeast or fungi, viruses, and sometimes even a few parasites can reside in our gut as well. In total, these organisms likely weigh at least 6 pounds on their own.
Over the past several years, research is beginning to truly uncover some of the ways our body not only communicates but truly relies on these bugs to help our body optimally function.
There is good indication that our gut microbiome affects the way our body metabolizes significantly. The combination of bacteria we house can:
- affect the way our blood sugar is regulated
- contribute to cholesterol and amino acid regulation or creation
- create short chain fatty acids, which in turn nourish and keep our colon cells healthy
- aid in the creation of certain vitamins, especially Vitamin K
- regulate immune function and “training”
- prevent overgrowth of harmful organisms, and….
- keep us pooping regularly!
Every single person’s gut microbiome is unique, however at times if the balance of “good” and “less desirable” organisms gets tipped in the wrong direction, this creates what we call dysbiosis.
Often this can lead to GI symptoms, but because of the many jobs our bacteria have that were just mentioned above, this can contribute significantly to many other health symptoms and conditions. This is why one of my mantras is “it all begins with the gut!”
Thankfully, there is so much we can do to restore optimal residents in the internal apartment building that is our intestines.
~ 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
Jul 24, 2022 | Weekly Newsletter
The Week of
Negative Stress, Threats and Stimulus
This Week’s Info
- Mobility Focus: Shoulder / Scapula
- Stability Goals: Shoulder 90-140 Degrees
- Skill Work: Plank Variation
- Mindset: Negative Stress and Threats
WOD Programming Schedule (thru August 6th)
- Monday: MetCon
- Tuesday: Pliability
- Wednesday: Strength
- Thursday: MetCon
- Friday: Pliability
- Saturday: Strength
Announcements
Summer of YOU Challenge
- Wahoo! So many of you are rocking this challenge!
- Get your WEEK 2 tracking info to Amanda by MONDAY!!!! You can drop them off or email them in! (Amanda@MindsetPT.com)
Course Updates
- MamaBear 102 is OPEN and almost FULL — register ASAP!
- We will be offering a 6-Week Nutrition Course for our Masters Classes per YOUR request. More information will be coming soon but mark your calendars for Fridays 9:30am from Sept 9th to Oct 14th!
Master’s Class Openings!
- We have a few openings left in our Master’s Classes! Do you know of anyone who would want to come move with us? Who wants to work on their strength, stability and balance?
- Reach out to Amanda with any questions or recommendations!
Want to clean out your closet for a good cause?
- We are excited to announce that we will be a donation site for the 6th Annual “It’s in the Bag” Purse Sale Fundraiser hosted by the Friends of the Portage Senior Center.
- The Friends are currently seeking donations of gently used, name-brand handbags, purses, jewelry and scarves to go toward sale. We will be hosting a collection bin in our foyer for the next few weeks for drop-off donations!
- Check out the link above for more information on the day-of sale! We also invite you to check out the Friends of the Portage Senior Center of Facebook!
- The Friends of the Portage Senior Center is a non-profit that provides an annual gift to the new Portage Community Senior Center. The City of Portage contributes approximately 20% of the Senior Center operating funds to programming. Thus, it is necessary for the Friends to raise funds for continued support in the center’s membership scholarships, programming, and special events.
- If you have any questions about the event or donating, feel free to connect with Amanda at amanda@mindsetpt.com!
Health Tip
Stimulus is how you grow! Literally!
Humans are meant to adapt to many different stimuli! Therefore, if you choose your stimulus wisely, you will find your body changes in the ways YOU decide!
So use this to your advantage! Choose what you expose yourself to in a smart, proactive way! Taking control of your life and physiology in this way can make you stronger, healthier and even happier. Don’t believe me? Check out THIS article to learn more!
Functional Medicine Corner
OK folks – we’re going there! That’s right…we’re talking about poop!! I know it is a taboo subject, but there is SO much that pooping does for us, it really should not be ignored. Let’s break this down a little more as we look at how elimination plays into gut health.
Our stool (the medical term for poo) removes elements of what we eat that our body hasn’t absorbed AND that our bacteria haven’t eaten. But much more importantly, pooping is how we “take out the trash.” In other words, this is how toxic metabolites such as byproducts of normal metabolism, but also chemicals, metals, and other materials we are exposed to through food and our environment are removed. To help our body eliminate all of this, we must have healthy bile formation in the liver as well as get stool out, ideally once or twice daily.
With that said, if visits to the restroom occur four or more times a day, or if our poo is quite loose or watery, this suggests the conveyor belt of our gut may be working too quickly and not allowing us to absorb nutrients, electrolytes and even water. Frequency alone is key!
So what affects transit time? The biggest considerations include the following: bacterial composition in our gut which we can alter by eating or drinking probiotic foods, soluble and insoluble fiber intake, physical activity (moving our body regularly gets our intestines going as well), and…of course, the stress response. Meditation and deep breathing can help you poop well too! 😉
~ 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 – July
Hey there Mindset family–it is a new month so it calls for our next Mindset Member of the Month: Kathryn “Kate” Redinger! (And yes…she is ringing that PR bell! Woot woot!)
Kate, we are so honored to have you in this community. We have been amazed by your strength and perseverance. You are quietly strong and you pack a lot of power! We marvel at what you can do and we admire you for how aware you have become of your body and your breathing! You are incredibly strong and powerful–thank you for being part of our community!
Help us shower Kate with some extra Mindset love this month!
#watchoutforthequietstrongones
#theyareprettypowerful
Jul 17, 2022 | Weekly Newsletter
The Week of
Good Stress Physiology
This Week’s Info
- Mobility Focus: Thoracic and Hip
- Stability Goals: Shoulder at 90 Degrees
- Skill Work: Plank
- Mindset: Good Stress Physiology
WOD Programming Schedule (thru August 6th)
- Monday: MetCon
- Tuesday: Pliability
- Wednesday: Strength
- Thursday: MetCon
- Friday: Pliability
- Saturday: Strength
Announcements
Summer of YOU Challenge
- We love all the posts and buzz this challenge has created! Let’s do this!
- Get your WEEK 1 tracking info to Amanda by tomorrow!!!! You can drop them off or email them in! (Amanda@MindsetPT.com)
- Even though we have started, you can still join in! There are LOTS of ways to get points each day and there will be bonus challenges to allow you to catch up. Sign up HERE!
- Check out THIS awesome video summary from Amanda! HERE are all the details written out for you as well!
Course Updates
- MamaBear 102 is OPEN and almost FULL — register ASAP!
Workout T-Shirt Ideas
- Do you have a great idea for a t-shirt that you want us to make? Let us know!
- We are working on the next round of gear ideas and we want to hear from YOU!
- Send your ideas, pictures, etc to Amanda@MindsetPT.com.
Health Tip
Stress can be good! SO GOOD! But what makes it good?
Good stress needs to:
- be short term
- feel safe
- happen in moderate amounts
Dr. Robert Sapolsky from Stanford talks more about that HERE!
So let’s reframe and take more control of this situation.
- Step 1:
- The word “stress” is a concept that is viewed as something that HAPPENS TO you…
- This creates a victim mindset and that isn’t one of the mindset principles we teach.
- Step 2:
- Instead of saying stress… I want you to try substituting the word stimulus.
- This implies something you can change and control.
“Stress” doesn’t actually exist and it is solely determined by your perception of reality. Stimulus does exist and is more concrete, therefore easier to effect.
Stimulus is how you grow… More to come next week!
Functional Medicine Corner
So, let’s dive into one of the five functions of the gut in more detail – digestion and absorption. This is one of the tasks the gut has that seems obvious and self-explanatory, but there are a few nuances that need to be considered before we assume that meals that go in are used maximally by the body.
Everything that goes into our mouths and passes through our stomach and intestines is still technically “outside” of the body UNTIL the food is broken down into its basic components or micronutrients and can be absorbed through the intestinal wall. Only then is the food we put in providing the nourishment and building blocks we need.
How do we break down a tasty beef or bean taco into those micronutrients?
- First, the act of chewing as well as enzymes in our saliva begin the heavy lifting of digestion.
- Second, stomach acid begins to work on breaking down protein in the beef, beans or cheese.
- Third, bile is secreted by the liver through a duct into the small intestine which helps emulsify the fats in the cheese, sour cream and beef. At the same time the pancreas secretes digestive enzymes that digest proteins and fats as well as the carbs in the veggies and shell.
If any of these components are compromised, the beef, avocado or lettuce may not completely get broken down, and they cannot pass through a healthy cellular wall.
The taco may have been delicious, but some of it is coasting down the “slip ‘n slide” of the gut and not being used by our cells!
What can we do to help optimize this? Take the time to sit and relax at mealtime and chew your food well! 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 – July
Hey there Mindset family–it is a new month so it calls for our next Mindset Member of the Month: Kathryn “Kate” Redinger! (And yes…she is ringing that PR bell! Woot woot!)
Kate, we are so honored to have you in this community. We have been amazed by your strength and perseverance. You are quietly strong and you pack a lot of power! We marvel at what you can do and we admire you for how aware you have become of your body and your breathing! You are incredibly strong and powerful–thank you for being part of our community!
Help us shower Kate with some extra Mindset love this month!
#watchoutforthequietstrongones
#theyareprettypowerful
Jul 11, 2022 | Weekly Newsletter
The Week of
Stress and Threat
Response and Physiology
This Week’s Info
- Mobility Focus: Shoulder
- Stability Goals: Shoulder / Scapula
- Skill Work: Uex WB
- Mindset: Stress and Threat Response Physiology
WOD Programming Schedule (thru August 6th)
- Monday: MetCon
- Tuesday: Pliability
- Wednesday: Strength
- Thursday: MetCon
- Friday: Pliability
- Saturday: Strength
Announcements
Summer of YOU Challenge STARTS TOMORROW!
- Check out THIS awesome video summary from Amanda!
- HERE are all the details written out for you as well!
- This is your Weekly Tracking Sheet link and it can also be found at the front desk starting next week!
- Get signed up HERE ASAP.
- Challenge begins TOMORROW MONDAY July 11th
Course Updates!
- MamaBear 102 is OPEN and almost FULL! Register ASAP!
Testimonial Time!
- Calling all members: We want to hear from you! We would love any feedback and testimonials as to how Mindset has made a difference in your life.
- Email Amanda@MindsetPT.com if interested!
Deep Self & Nutrition Coaching Now Available!
- Cassidi is now accepting new nutrition clients!!
- Please contact Amanda (amanda@mindsetpt.com) to schedule a consultation session or to establish a custom plan!
Health Tip
Over the next 4 weeks, we will be discussing the pros and cons of stress, what makes stress good or bad, how your body reacts to stress at a physiological level and more!
We are all life-long learners so I turned to THIS AMAZING VIDEO from Khan Academy to start off this topic. Enjoy!
Functional Medicine Corner
Generally, when thinking about our gut, we think of it is a set of organs that holds, digests, and eliminates our food. Or as a part of our body that tends to grow a bit after eating Thanksgiving dinner. 😉
But our gut is central to so many aspects of our health. Giulia Enders touched upon some of these ways in the TED talk I shared last week. When we truly analyze all the gut does for us, we can point to five different functions for which our GI system is responsible.
These include:
- Digestion and Absorption
This includes not only breaking down our food into the macro and micronutrients that make up what we eat, but also assimilating them into the body.
- Elimination
Yes, I’m talking about poop! There is SO much involved when we consider our bowel habits, especially since this is one major way to get rid of bad “stuff” we are exposed to daily.
- Housing the Microbiome
We are talking trillions of bacteria, fungi, viruses, possibly even parasites! And many of those are helping us with more than just digestion!
- Protective Barrier
Anything that is ingested and is still moving through the stomach or intestines is technically still “outside” of our body, and our intestinal wall provides that barricade between “outside” and “in”.
- Gut-Brain Connection
The vagus nerve, one of the largest nerves in the body, connects the base of the brain to many organs inside of our gut, including our intestines. This nerve not only helps control GI function but also controls our parasympathetic (rest and digest) system, as we’ve discussed before.
In the next few weeks, we will touch upon each of these functions in a little more detail, and therefore why gut health is so central to overall body wellness!
Have a great weekend!
~ 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 – July
Hey there Mindset family–it is a new month so it calls for our next Mindset Member of the Month: Kathryn “Kate” Redinger! (And yes…she is ringing that PR bell! Woot woot!)
Kate, we are so honored to have you in this community. We have been amazed by your strength and perseverance. You are quietly strong and you pack a lot of power! We marvel at what you can do and we admire you for how aware you have become of your body and your breathing! You are incredibly strong and powerful–thank you for being part of our community!
Help us shower Kate with some extra Mindset love this month!
#watchoutforthequietstrongones
#theyareprettypowerful
Jul 4, 2022 | Weekly Newsletter
The Week of
Growing Your Grit
This Week’s Info
- Mobility Focus: Thoracic and Hip
- Stability Goals: Shoulder and Scapula
- Skill Work: Triple Extension + Combo
- Mindset: Growing Your Grit
WOD Programming Schedule (thru July 9th)
- Monday: Happy 4th of July!
- Tuesday: Strength
- Wednesday: MetCon
- Thursday: Pliability
- Friday: Strength
- Saturday: MetCon
Announcements
Summer of YOU Challenge!
- It is time… Time to shake things up and have some FUN! We are doing our first challenge of the year and it is a GOOOOOOOOOOD one!
- Check out THIS awesome video summary from Amanda!
- HERE are all the details written out for you as well!
- This is your Weekly Tracking Sheet link and it can also be found at the front desk starting next week!
- Get signed up HERE ASAP.
- Challenge begins next MONDAY July 11th
Concert in the Corners!
- Mark your calendars for THIS SATURDAY July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Gentle Reminder
- We strive to keep EVERYONE safe and seen while under our roof. We completely understand there have been many sensitive issues that have hit our hearts in many ways over the past few weeks, few months, heck… few years. Please respect your fellow members and staff, and know that everyone has different perspectives, histories and feelings right now. In addition, all of those perspectives, histories and feelings are continuing to change and evolve. Let’s practice setting the example of how people should be treated. Be the change.
Testimonial Time!
- Calling all members! We want to hear from you! We would love any feedback and testimonials as to how Mindset has made a difference in your life.
- Email Amanda@MindsetPT.com if interested!
Health Tip
This week, we are exploring our “Threat Bucket” in more depth with Alyssa Chang.
First, who is Alyssa Chang? She is a Neuroscience Health Coach which means she uses a brain based health and movement approach to helping clients get out of pain and discomfort. She teaches her clients what their bodies are trying to communicate.
Second, what is a Threat Bucket? Imagine you start every day with your own bucket. And in this bucket, you’re slowly filling it up with little stressors. Your own health history, or past trauma that maybe gets thrown into the bucket.
Everyone’s bucket can only tolerate so much before expressing its fullness. This manifestation can be shown through pain, anxiety and more.
This brief description starts to build compassion for yourself and then a framework to analyze to maybe make your threat bucket look different tomorrow.
HERE is a fantastic podcast / video for full details and HERE are some additional resources from Alyssa, including a movement library for threat / stress reduction.
Functional Medicine Corner
This week, I wanted to share a TED talk that brilliantly covers a few different important aspects of the gut. I am sometimes referred to as the “poop queen” in our building, and rightfully so.
Giulia Enders shares my passion for the gut and the myriad ways our intestinal health impacts us generally, including our emotional health. (Trigger warning: there is a brief mention of suicide in the video – no details are discussed). Giulia uses stories and creative art to help tell a story of gut function. If you enjoy this and want to dive deeper, she wrote the book “Gut” that is also a fascinating read!
This will lead into more focused discussion in the coming weeks. Enjoy this charming chat, and I hope you all enjoyed a Fourth of July weekend full of love, joy and plenty of fresh fruits and veggies to sponsor your good bacteria!
~ 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 – July
Hey there Mindset family–it is a new month so it calls for our next Mindset Member of the Month: Kathryn “Kate” Redinger! (And yes…she is ringing that PR bell! Woot woot!)
Kate, we are so honored to have you in this community. We have been amazed by your strength and perseverance. You are quietly strong and you pack a lot of power! We marvel at what you can do and we admire you for how aware you have become of your body and your breathing! You are incredibly strong and powerful–thank you for being part of our community!
Help us shower Kate with some extra Mindset love this month!
#watchoutforthequietstrongones
#theyareprettypowerful
Jun 27, 2022 | Weekly Newsletter
The Week of
Learning From Hard Times
This Week’s Info
- Mobility Focus: Hip External Rotation
- Stability Goals: Triplanar Single Limb Stance
- Skill Work: Triple Extension
- Mindset: Learning From Hard Times
WOD Programming Schedule
- Monday: Pliability
- Tuesday: Strength
- Wednesday: MetCon
- Thursday: Pliability
- Friday: Strength
- Saturday: MetCon
Announcements
SUMMER CHALLENGE OPPORTUNITY!
- We have created a 6-week Member Challenge to put a little “pep-in-your-step” and engage in a friendly competition for the summer!
- Starting July 11th, EVERYONE has a chance to win!
- It is all about THE POINTS. You will get points for things such as tracking your food, drinking water, attending workouts, bringing a friend, sweaty selfies and more.
- HERE are ALL the details.
- Tracking forms can be found HERE and need to be turned in weekly.
- Other perks of the challenge: Improved self-love, self-compassion, and self-care. Sounds pretty good, right? If this sounds like it is for you, read on!
- Sign up HERE or through your Push Press App to join the fun!
Summer Courses are OPEN – Register yourself or your loved ones ASAP, spots are filling up!
- MamaBear
- Afternoon session available this summer.
- MamaBear 102 enrollment is now open for our Fall session. We are almost FULL so hurry!
- Athena
- Session 1 is closed but Session 2 is still open!
Cassidi is now accepting clients for Nutrition Coaching!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in working with Cassidi on your health!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Health Tip
RESILIENCE according to The Mayo Clinic:
“Resilience means being able to adapt to life’s misfortunes and setbacks.”
Functional Medicine Corner
Bone broth – comfort food, health support, base for soups and stews…there are so many reasons to incorporate this into our diet as often as possible!
Many stores offer pre-made options for this, and there are times when purchasing this is a great choice! Be aware, bone broth is NOT chicken stock – typical stock is made from chicken flavoring and other seasoning, rather than from cooking bones in water to leach the nutrients.
For those who are looking to save a little money or enjoy cooking from scratch, making bone broth can be quite easy!
The essentials needed to make bone broth include:
- Beef, chicken, pork and/or fish bones – those with some cartilage attached are best such as joints or even chicken feet, as these provide even more healing gelatin.
- Water
- Large pot, crock pot or Instant pot
Additional ingredients that can add some flavor and nutrient density include:
- Onions or leeks (1 small onion or 2-3 leeks sliced) and carrots (1 large cut into a few pieces)
- Salt (or some other form of savory seasoning)
- Get creative – you can also add mushrooms, celery, garlic, other herbs…make it according to your taste!
Place bones in a large 6-8 quart pot first, along with larger ingredients.
Place enough water to cover the bones and allow for a boil in the pot. That often means no more than 2/3-3/4 full. If cooking over the stove or in the crockpot, it is best to keep at a simmer for at least 8-10 hours, up to 24 hours or more to get as much nutrient density out of the bones. This is where the Instant Pot is a life saver – often 2-3 hours will provide a nice broth.
Optimally the finished product will “set” when placed in the fridge, much like a thin jello – that is an indication that you’ve successfully gathered those incredible nutrients from the bones.
Below are two other resources with further descriptions and recipes for Bone Broth from amazingly talented women! Enjoy!!
https://nomnompaleo.com/20120117quick-pressure-cooker-bone-broth
https://againstallgrain.com/2014/03/03/chicken-stock-bone-broth/
~ 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 – June
This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!
Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!
We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow
Jun 20, 2022 | Weekly Newsletter
The Week of
Developing Resilience
This Week’s Info
- Mobility Focus: Hip Internal Rotation
- Stability Goals: Single Limb Stance
- Skill Work: Double Extension
- Mindset: Developing Resilience
WOD Programming Schedule
- Monday: Pliability
- Tuesday: Strength
- Wednesday: MetCon
- Thursday: Pliability
- Friday: Strength
- Saturday: MetCon
Announcements
SUMMER CHALLENGE OPPORTUNITY!
- We have created a 6-week Member Challenge to put a little “pep-in-your-step” and engage in a friendly competition for the summer!
- Starting July 11th, EVERYONE has a chance to win!!!!
- It is all about THE POINTS! You will get points for things such as tracking your food, drinking water, attending workouts, bringing a friend, sweaty selfies and more!!
- HERE are ALL the details!
- Tracking forms can be found HERE and need to be turned in weekly!
- Other perks of the challenge: Improved self-love, self-compassion, and self-care. Sounds pretty good, right? If this sounds like it is for you, read on!
- Sign up HERE or through your Push Press App to join the fun!
Pause Request Form
- In an effort to streamline and review Pause requests, please use THIS form to let us know of any illnesses or injuries!
- Please remember, to help you continue your fitness and health goals during vacations and travel, we have our EXTENSIVE Virtual WODs for your convenience!
- Password: LYMTYK
Summer Courses are OPEN! Register yourself or your loved ones ASAP! Spots are filling up!
- MamaBear
- Afternoon session available!
- Athena
- Session 2 is almost full!
Deep Self & Nutrition Coaching Now Available!
- HERE is more information about this amazing program!
- Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!
Concert in the Corners!
- Mark your calendars for July 9th! Your Mindset Team will be participating in this Texas Corners event! Come and have fun with us and listen to some fun tunes to celebrate the summer!
Health Tip
RESILIENCE according to The Mayo Clinic:
“Resilience means being able to adapt to life’s misfortunes and setbacks.”
When thinking about your personal responses to “life’s misfortunes and setbacks”, I want you to rename this as stress or threat.
Stresses / threats are things that challenge your perception of safety physically, emotionally, and psychologically.
So if you want to develop resilience, it could benefit you to look at your current responses to threats and stress. What do you do currently? Read through these four common ways that our nervous system uses and see how you might use these.
Please Note: There is no RIGHT or WRONG here. In addition, the reasons WHY you respond the way you do involve your personal history of implicit bias, trauma, etc.
Therefore, to dive into this personally, we highly recommend a trained mental health provider. Please reach out if you need assistance connecting with skilled providers!
Functional Medicine Corner
Of all the super foods available, there is arguably one that provides the most comprehensive benefit to our body overall – bone broth! This nutrient-dense substance has been getting more publicity over the last few years as a gut-healing, mineral boosting, flavorful addition to meals, or a beverage to sip on its own. What benefits can we glean from including this somewhat regularly in our diet?
High in vitamins and minerals
- When we cook bones and cartilage in water for long periods of time, they slowly release minerals such as magnesium, calcium, phosphorus, and potassium.
- Glucosamine and chondroitin are also released from the cartilage, and marrow in the bones releases zinc, omega 3s and vitamin A.
- In addition, collagen is released, which serves as a building block for our bones, cartilage, and skin as well!
Source of glutamine
- Glutamine is a primary amino acid, or a protein building block that we must get from our diet.
- This nutrient is essential in helping to heal the gut lining or provide support for a healthy gut.
- This can be especially helpful for patients with IBS, Crohn’s disease, or ulcers.
- Glutamine also helps to speed up muscle recovery after a hard workout!
Provides anti-inflammatory support
- This is due to the presence of amino acids such as arginine and glycine alone.
Support for joint health
- All the elements we get from drinking bone broth turn around and support our own bone, cartilage, and ligament health.
May improve sleep and brain function
- Glycine delivered alone has been shown to help patients fall asleep faster and achieve more deep sleep through the night.
- Sipping on a warm mug of bone broth in the evening may provide some similar benefits.
There are now several options for buying bone broth pre-made at the store, but you can also make this on your own! We will discuss this 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 – June
This month we spotlight the wonderful Debbie Betz as our Mindset Member of the Month!
Debbie has an infectious disposition and her smile can influence a room. She embraces change and has the positive attitude to go with it. She is not one to shy away from a challenge–nor meeting new friends!
We admire her energy and tenacity for trying new things and meeting new people! We are delighted to have her in not just Masters classes, but also regular workouts. Thanks Debbie for being such an energetic member and for always being YOU! #weloveyoumorethanyouknow
