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Mindset Member Newsletter – January 17th – 22nd, 2022

“The little things?
The little moments?
They aren’t little.”
– John Kabat-Zinn
__________________________________

This Week’s Info

  • Theme: The Little Things
  • Mobility Focus: Shoulder / TS 90-180 deg
  • Stability Goals: Shoulder / Rotator Cuff 90-180 deg
  • Skill work: Push 2

WOD Programming Schedule (thru January 29th)

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

Announcements

  • New in ’22:
    • Cassidi’s Core Course!
      • When: Feb 15th @ 5:30pm
      • Where: Mindset Gym
      • What: She is going to do an in-depth dive into what exactly the core is, how it works, how to breathe and how to properly activate to protect your back!
      • 15 people only so book your spot today!
      • Members get 25% off with discount code member-course-discount!
    • Want more 1:1 time with your coaches? 
      • Want undivided attention with individualized feedback for any of your power lifts?
      • Want to have your movements analyzed with a trained eye and even video software?
      • Do you want any customized core work for home?
      • If so, schedule a 1:1 session with Cassidi TODAY! 

Health Tip

Over the last few weeks, we talked about The Compound Effect and how CHOICES affect this!

Small, Smart Choices + Consistency + Time = Radical Difference

So now, how do we modify our choices, behaviors, and habits?

Step #1 – AWARENESS (see last week)

Step #2 – OWNERSHIP

You are responsible for what you do or don’t do. Completely owning all of your choices and the ways you respond means everything is up to you! You are responsible for yourself and therefore your results. This is good news!!!

Jim Rohn said “The day you graduate from childhood to adulthood is the day you take full responsibility for your life.”

I love taking ownership of my choices and decisions because then I hold the power – the power of my destiny and outcomes! There is so much in the world that is out of my control, but what I choose to do is all me!

Next week, we will talk more about the HOW… Tracking!

*NEW* Functional Medicine Corner

Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.  

Last week, we discussed the importance of fostering our gut microbiome when considering the health of our immune system. But how do we do that? 

We will begin a 3-part series about the main ways to directly increase the beneficial bacteria in the gut. Working on addressing at least one, if not all three, can be incredibly helpful in sustaining your gut microbiome so that it may help you as optimally as possible.

PART 1: Take probiotic supplements

This is probably the most frequently considered therapy, and we especially consider this an optimal option if you are or have taken antibiotics. However, it is important to ensure the quality of the product. Keeping bacteria alive in a capsule or powder is difficult, so generally the lowest cost probiotics are not going to deliver many viable bacteria – a waste of money spent. Often it is best to purchase one through a health food store, or with guidance from a health care provider, rather than finding one of the cheapest options on the shelf at the pharmacy or grocery store.

– 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 – January

Allow me to introduce NANCY KOTARSKI! You will usually find Nancy rocking out with the 4:30pm crew (and keeping Greg in line!). She brings laughter and joy, and a seriously whitty perspective on life. We love having her around and she makes everyone around her better! Look at this ROOT! We love you more than you know!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – January 10-15th, 2022

This Week’s Info

  • Theme: Value Every Single Day
  • Mobility Focus: Shoulder / TS 90-140 deg
  • Stability Goals: Shoulder / Rotator Cuff 90-140 deg
  • Skill work: Pull

WOD Programming Schedule (thru January 29th)

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

Announcements

  • Upcoming Course Alert!
    • MAMABear has ONE SPOT LEFT!
    • Mary-Katherine will be leading this next crew and improving this course in ways we couldn’t have dreamed!
    • This course can seriously change a life. Please pass this along to any mom ANYWHERE along the motherhood journey.
  • We always want to hear from you!
    • Amanda is seeking 3 volunteers to give testimonials about your experience with us! We would love to learn how we can improve your experience and better support you on your journey!
    • Email Amanda@mindsetpt.com today!
  • New in ’22:
    • Cassidi’s Core Course!
      • When: Feb 15th @ 5:30pm
      • Where: Mindset Gym
      • What: She is going to do an in-depth dive into what exactly the core is, how it works, how to breathe and how to properly activate to protect your back!
      • 15 people only so book your spot today!
      • Members get 25% off with discount code member-course-discount to get your member discount!
    • Want more 1:1 time with your coaches? 
      • Want undivided attention with individualized feedback for any of your power lifts?  
      • Want to have your movements analyzed with a trained eye and even video software? 
      • Do you want any customized core work for home?  
      • If so, schedule a 1:1 session with Cassidi TODAY! 
    • Intern Alert!
      • Please help me welcome Sierra Sawall! She is an Exercise Physiology student at WMU who will be with us for the next few months for her final internship!
      • Sierra was born and raised in Kalamazoo, Michigan. While at Western Michigan University, Sierra founded Gold Competitive Dance and is currently the President of the Club. Also, she is the Vice President for the Sports Club Council, which oversees all club sports teams of 900 students.
      • Sierra is certified in CPR, first aid, and concussions in sports. She is an Acrobatic Arts certified teacher and Progressing Ballet Technique certified.
      • When Sierra is not at school, she is a competitive dance coach at Mosaic Dance Center. She loves working with her students and watching them grow in their dance abilities, as well as growing as individuals!

Health Tip

Last week, we talked about The Compound Effect and how CHOICES affect this!

Small, Smart Choices + Consistency + Time = Radical Difference
So now, how do we change our choices?
The first step – AWARENESS. As long as you continue to make choices unconsciously, you can’t consciously change your ineffective behaviors.
Write down all the actions you do that steer you away from your particular goal. Then write down all the actions that redirect you toward your goal. Which actions are you practicing the most?
We are all self-made men and women! So take credit, take complete ownership and become the person you have always wanted to be.

*NEW* Functional Medicine Corner

Welcome to a new section of the newsletter! Here we will address the many ways we can optimize health further by focusing on lifestyle, nutrition and gut health.  

As we continue to figure out how to protect ourselves from the multiple viruses we are exposed to during the winter months, we are all looking at ways to boost our immune system. Did you know that up to 70-80% of the immune system resides inside of the gut??  

SO…In order to ensure that our immune system is ready to attack whatever nasty bugs we encounter, we need to address the health of our GI tract as well. (And remember – our immune system also manages inflammation, allergic response and even autoimmune disease in addition to protecting us from outside pathogens.)  

What can we do? The answer is complex, but one aspect that needs to be addressed is the microbiome. The beneficial bacteria inside of our gut communicate with our immune system in several ways to keep it running optimally. And our bacteria can be distorted over time due to repeated exposure to antibiotics, chemicals, even stress! Thankfully we can work to rebuild a beneficial bacterial army inside of our gut by taking good quality probiotics, as well as eating probiotic foods and providing those guys with optimal fuel.  

Stay tuned next week for more details on what to look for when trying to replenish your gut army! 

– Carrie Palmer PA-C, IFMCP

Member of the Month – January

Allow me to introduce NANCY KOTARSKI! You will usually find Nancy rocking out with the 4:30pm crew (and keeping Greg in line!). She brings laughter and joy, and a seriously whitty perspective on life. We love having her around and she makes everyone around her better! Look at this ROOT! We love you more than you know!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be foundHERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – January 3rd – 8th, 2022

This Week’s Info

  • Theme: Fresh Start Mindset
  • Mobility Focus: Shoulder / TS 0-90 deg
  • Stability Goals: Shoulder / Rotator Cuff 0-90 deg
  • Skill work: Push 1

WOD Programming Schedule (thru January 29th)

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

Announcements

  • DRAWING TIME!!!
    • The winners are as follows:
      • $25 gift card for anything in our store: KIM PHILLIPS
      • Car magnet: JACLYN SCHMIDT
      • Fit3D Body scan (Your initial baseline and one re-test are included with 3/6/12 month General Memberships.) – BARB LUPINA!
  • Upcoming Course Alert!
    • MAMABear  is now open and starts January 19th!
    • Mary-Katherine will be leading this next crew and improving this course in ways we couldn’t have dreamed!
    • This course can seriously change a life. Please pass this along to any mom ANYWHERE along the motherhood journey.
  • New in ’22:
    • Continued small classes of 8-10 people!
    • Coaches will now check you in!
    • New sound system!
    • More movement education!
    • Nutritional coaching with Dr. Ellen starting June!
    • Personal training opportunities with Cassidi!
    • New courses coming soon!!

Health Tip

Last week, we talked about The Compound Effect:
Small, Smart Choices + Consistency + Time = Radical Difference
This week, let’s highlight how CHOICES interplay with The Compound Effect!
Your life is made up of the accumulation of the choices you make. Choices are the root of your successes and failures. Every choice begins with a behavior. That behavior repeated over time becomes a habit.
You make your choices and your choices will make you.
 

Member of the Month – January

Allow me to introduce NANCY KOTARSKI! You will usually find Nancy rocking out with the 4:30pm crew (and keeping Greg in line!). She brings laughter and joy, and a seriously whitty perspective on life. We love having her around and she makes everyone around her better! Look at this ROOT! We love you more than you know!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – December 27th, 2021

This Week’s Info

  • Theme: BEST OF 2021 Week!
This week we will celebrate many of our famous workouts from the past year!  Come check out the fun each day!  
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Global

WOD Programming Schedule (thru Dec 31st)

  • This week:
    • TONS OF FUN!

2022 Schedule

  • January 3rd thru January 29th:
    • Monday / Friday: MetCon
    • Tuesday / Thursday: Strength
    • Wednesday / Saturday: Pliability

Announcements

  • DRAWING TIME!!!
    • To celebrate a wonderful year, we will have a drawing at the end of the week!
    • Make sure you write your name on a paper and place it in the jar EVERY workout you attend this week. This will increase your chances of winning!
    • The prizes are as follows:
      • $25 gift card for anything in our store
      • Car magnet
      • Fit3D Body scan (Your initial baseline and one re-test are included with 3/6/12 month General Memberships.)
  • ** New Staff **
    • Please join us in welcoming the magic hands of Kathy Richards-Allen! She specializes in Fascial Stretch Therapy which is a powerful and unique form of stretching utilized by many professional athletes.
    • Schedule HERE today!
  • Choose HEALTH this year!

Health Tip

The New Year always brings about reflection, goal setting and planning for the following year. So let’s clear the clutter from your mind, other people’s opinions, and heck, even the internet. Let’s establish the core fundamentals that actually matter when change is the goal.

The path to achieving big goals is slow and usually arduous. Earning success is hard — finding a way to sustain the energy and positive habits consistently over time is what will change your trajectory.
According to Darren Hardy, author of The Compound Effect:
Small, Smart Choices + Consistency + Time = Radical Difference
Next week, we will highlight how CHOICES interplay with The Compound Effect so you can begin to create a plan that will actually prove to be successful.

Member of the Month – December

Margaret Hoover, aka PEGGY! This woman brings energy, laughs and smiles to every Master’s Class! Her movement, balance and skills have dramatically improved since she started earlier this year. Peggy is always a joy to have around the gym, and she was the first to use our new Monkey kettlebells!! We love you more than you know!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – December 20th, 2021

This Week’s Info

  • Theme:  Member Week!
This week we will honor some of our fabulous members with custom named workouts!!  Come check out the fun each day!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Global

WOD Programming Schedule (thru Dec 24th)

  • Monday – The Kimberly M.
  • Tuesday – The Wendy
  • Wednesday – The Chris K.
  • Thursday – The Joann
  • Friday – The Lynn
  • Saturday – Closed

End Of Year Schedule

  • December 20th – 25th: Member Week!
  • December 27th – Jan 1st: Best of 2021!

Announcements

  • ** New Staff **
    • Please join us in welcoming the magic hands of Kathy Richards-Allen! Kathy has been doing body work for 26 years utilizing an integrated approach with a special focus on mobility.
    • She specializes in Fascial Stretch Therapy which is a powerful and unique form of stretching utilized by many professional athletes. The greatest part is you will feel the effects right away and it gives you an opportunity to deepen your body connection.
    • Schedule HERE today!
  • Dr. Allyson keeps getting smarter!
    • Dr. Allyson just passed a very difficult exam and practical for diagnosis and treatment of spinal pain from the prestigious McKenzie Institute!
    • If you or a loved one are having neck or back pain, schedule HERE with her today!
  • Give the Gift of Health this year! 

Health Tip

I had the wonderful opportunity to catch up with Jacob Haugen, one of our previous coaches. He wanted to pass along a book recommendation: Storyworthy by Matthew Dicks.

In the book, they reference something called “Homework for Life.” Essentially, they recommend writing a few sentences about your day every night that are about story worthy moments that happened. They should be brief but meaningful. We all have these moments each day, and by noticing them, they become more important and purposeful in your life. You might find you then start to have more meaningful conversations and time might slow down.
Collecting these 1-4 sentences a day will help you realize that your life already is powerful and meaningful. You change your life by changing your beliefs and you change your beliefs by experiencing life in a way that makes those beliefs self-evident. Great advice!
Jake sends his deep love and wishes everyone a Happy New Year!

Member of the Month – December

Margaret Hoover, aka PEGGY! This woman brings energy, laughs and smiles to every Master’s Class! Her movement, balance and skills have dramatically improved since she started earlier this year. Peggy is always a joy to have around the gym, and she was the first to use our new Monkey kettlebells!! We love you more than you know!

COVID Policy Updates

  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family

Mindset Member Newsletter – December 13th, 2021

This Week’s Info

  • Theme:  Assessment Week
What the heck is ASSESSMENT WEEK?!  Check out the videos below!
  • Mobility Focus: Global
  • Stability Goals: Global
  • Skill work: Give it your all!

WOD Programming Schedule (thru Dec 18th)

End Of Year Schedule

  • December 13th – 18th: Assessment Week!
  • December 20th – 25th: Member Week!
  • December 27th – Jan 1st: Best of 2021!

Announcements

Health Tip

Holidays can be exciting, fun and full of joy. But they can also bring stress and added schedule items. So how do you stay on track with your goals when the daily agendas are very different from your normal routines? HERE are 7 ways to keep things simple and add health into your holidays!
 

Member of the Month – December

Margaret Hoover, aka PEGGY! This woman brings energy, laughs and smiles to every Master’s Class! Her movement, balance and skills have dramatically improved since she started earlier this year. Peggy is always a joy to have around the gym, and she was the first to use our new Monkey kettlebells!! We love you more than you know!
COVID Policy Updates
  • You can find our complete COVID-19 Protocol HERE

MindsetPT Reminders

  • Previous Newsletters can be found HERE!
  • Use our MindsetPT app or our website calendar for easy reference!

WE LOVE YOU MORE THAN YOU KNOW!

– Your Mindset Family