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This Week’s Info

  • Theme: Attention – Mindset
  • Mobility Focus: Shoulder
  • Stability Goals: Rotator Cuff 0-90 degrees
  • Skill work: Deadlift

WOD Programming Schedule

  • New Schedule from March 14th – April 9th
    • Monday / Thursday – MetCon
    • Tuesday / Friday – Pliability
    • Wednesday / Saturday – Strength


  • Dance Lab!
    • Calling all DANCERS! We are hosting baseline and injury screening on March 26th!
    • Learn more and register your dancer HERE as soon as possible as spaces are limited!
  • Dr. Allyson’s first performance of 2022!
    • Don’t miss this chance to see Dr. Allyson perform live at The Wellspring Theater!
    • WHEN: Saturday April 9th @ 7pm
    • You can purchase a ticket to watch LIVE or Virtually! More information HERE
  • Athena is BACK!
    • Registration is now open!
    • Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program.
    • It is intended for girls ages 12-15yo.
    • We focus on physical and true self development.
    • In addition, we partner with many amazing women who are included during our speaker section of each session.
    • Click HERE to register your female athlete today!
  • Member Highlight!
    • Our very own Ashley Trieu, licensed counselor and masters-level psychologist, is offering a course on parenting using the latest and greatest research in neuroscience!
    • March 19th @ 11am-12:30pm
    • Early Bird Registration HERE for only $15!

Health Tip

There are many different definitions of MINDFULNESS. For today, let’s try this: A present state of awareness that helps you to become non-reactive. 

HERE is a Tim Ferriss short 20 minute podcast summary regarding mindfulness and bringing attention to your awareness. It is called “The Magic of Mindfulness: Complain Less, Appreciate More and Live a Better Life.” There are great tips in there for evaluating yourself, timeliness of assessments, and more! Enjoy!

Functional Medicine Corner

Over the last couple weeks, we have been discussing cortisol and its role in an acute stress response as well as the importance of stable cortisol generally for optimal daily function. Now let’s take a brief look at how our nervous system plays a role in our stress response, as well as recovery from it.

As we discussed, when we are exposed to short-term stress, we need increased heart rate, blood pressure and blood sugar to provide more oxygen and sugar to the muscles and brain.

The reproductive and digestive systems shut down at the same time, because those are not critical to survive or excel in the task at hand. Our brain shifts to a hyper-focused, more narrow view of our environment.

During these periods, our body shifts into a portion of our nervous system called the sympathetic nervous system that helps to coordinate these responses quickly. (This is otherwise known as the “fight or flight” response.)

Once we have finished competing, or found safe refuge from a threat, optimally our body should shift to a more relaxed state once again.

This is when the parasympathetic nervous system, or the “rest and digest” response takes over. Blood pressure, heart rate and blood sugar all go down. Blood flow and energy shift back to our digestive tract, allowing us to break down and absorb our nutrients.

It also allows our reproductive organs to produce essential hormones and, well…reproduce. And our brain is now able to process more broadly, allowing us to fully take in all that is around us.

It is critically important for optimal health and cortisol regulation that we spend quite a bit of time generally in that “rest and digest” state. We will talk much more about the importance of this balance next week.

Until then, consider taking a moment on a few occasions this week to consider what you can do to bring yourself to that relaxed state of mind, even for a few moments.

Your body and your overall health will be better because of it!

~ 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 – March

Allow me to introduce Helen Lemmer! You will find Helen showing up almost every single day! She has grown leaps and bounds in her strength, posture and balance. We love having her around and seeing that smile!

Sometimes you will also catch the Lemmer Ladies as her daughter, Kristina is a member too! It is so awesome to see these two improving their health TOGETHER!

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