269.447.2672 | Fax: 269.525.2331

This Week’s Info

  • Theme: Attention
  • Mobility Focus: Hip Internal Rotation
  • Stability Goals: Rotator Cuff
  • Skill work: Retro Lunge Variations

WOD Programming Schedule (thru Feb 26th)

  • Monday / Wednesday / Thursday / Saturday: MetCon & Strength
    • Oh yeah… get ready for a MetCon and Strength Mash Up…
  • Tuesday / Friday: Pliability


  • Picture Week!
    • Next week is photo week! Come ready to sweat and show off those skills!
  • ’22 Courses:
    • Spring MamaBear 101 early registration is now OPEN for members and their loved ones!
      • When: Wednesdays @ 7-8:30pm 
      • Dates: April 6 – May 25
      • Early Bird Access: Register HERE
      • MamaBear 102 coming Fall 2022!
    • Cassidi’s Core Course!
      • When: Feb 15th @ 5:30pm
      • 6 spots left so book your spot today using member discount code member-course-discount!

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?
There are three types of influences:
1) Input, 2) Associations and 3) Environment.


Did you know you are the average of the 5 people you spend time with most?
Think about that.
Who are your 5 people and do they increase or decrease your average? Who you spend your time with matters.
They will slowly nudge you in directions over time. Sometimes those are in directions that are not toward your goals. For example, you can’t expect to hang out with negative people and have a positive life.


This is in reference to everything that surrounds you. If you want to set yourself up for success, creating an environment that supports your efforts is key.
Clearing out all the clutter, literally or figuratively, that does not support your goals or values can facilitate clarity and expedite movement in the direction you want to go.
You get out of life what you tolerate.
This week in the gym, we will start discussing ATTENTION and you will find more info on that here next week!

*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.  

Over the last few weeks, we’ve discussed the many ways we can get beneficial bacteria into our gut. However, if we don’t provide food for them, probiotics serve as “traveling nurses” inside our intestine. In other words, when we ingest those beneficial bacteria, they help our bodies in a myriad of ways as they move through the intestine…and then they leave.  
How do we provide the nicest environment possible to encourage those travelers to make a permanent home? We provide prebiotic fiber – this is beneficial bacteria’s FAVORITE food.
This fiber is found in a number of foods such as garlic, onion, flax seed, apple, and legumes. This travels through much of our intestine unchanged, and then provides fuel to help grow our own beneficial colonies in the colon.
In addition, when beneficial bacteria ingest prebiotic fiber, they create butyric acid which helps to keep our colon cells happy. In fact, there is a correlation with increased butyric acid and decreased incidence of colon cancer!
There are so many reasons to supply our guts with bacteria, and take really good care of them. Next week we will begin to discuss some of the many ways bacteria work within our bodies!

~ 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 – February

Allow me to introduce Deb Imbrock! We are blessed to have this soul in our community. She is so kind to everyone and sees them for who they truly are.  Her smile and laugh are infectious and brighten the world around her!
Besides being one amazing human, she happens to know how to move a bunch of heavy things! We love you more than you know, Deb!!
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!


– Your Mindset Family