269.447.2672 | Fax: 269.525.2331

This Week’s Info

  • Theme: Attention – Self
  • Mobility Focus: Global
  • Stability Goals: Front Line
  • Skill work: Hang Power Clean and Press

WOD Programming Schedule

  • New Schedule Starting April 11th
    • Monday / Thursday – Strength
    • Tuesday / Friday – MetCon
    • Wednesday / Saturday – Pliability
  • Current Schedule from March 14th – April 9th
    • Monday / Thursday – MetCon
    • Tuesday / Friday – Pliability
    • Wednesday / Saturday – Strength


  • Schedule Changes
    • The Monday 4:30pm Barre class will be changing over to a Daily WOD as of April 25th
    • We will be closed for Memorial Day
  • Athena is BACK!
    • Dr. Allyson and Cassidi are bringing back Mindset’s POWERFUL and life-changing female athlete program for girls ages 12-15.
    • 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!
  • NOW AVAILABLE – Deep Self & Nutrition Coaching!
    • HERE is more information about this program!
    • We now offer nutrition coaching in our membership packages! We would be honored to upgrade your membership to include these expert services.
    • Please contact Amanda (amanda@mindsetpt.com) if you are interested in upgrading your plan to include nutritional coaching!

Health Tip

You need to hear this and I want to remind you to hold these values at the root of your choices:

Functional Medicine Corner

Last week, we discussed the importance of stimulating the vagus nerve through activities as simple as breathing, laughing, singing and cold-water exposure.

Engaging in these activities can bring us more metabolic resilience or give our body time to truly rest and recharge. But there are so many other ways we can decrease cortisol and improve our health!

1)    Exercise – In addition to the muscle building and cardiovascular benefits, exercise helps to decrease cortisol over time by increasing cortisol as well as dopamine (a feel-good, happy chemical) in the short term. Bring on the squats!

2)    Sleep – One of the best ways to add deposits to our health bank account is to prioritize our nighttime sleep. In fact, sleep deprivation directly leads to increased cortisol levels. Many of us need around 7-8 hours of sleep. Prioritizing sleep is not lazy or a waste of time, but crucial to help balance the stressors we are exposed to during the day.

3)    Time in nature – There are numerous scientifically proven benefits to “forest bathing”, or walking through nature, breathing the fresh air. This can be intensive time away at the beach or the mountains on vacation or finding a local park to sit or walk for 20-30 minutes.

4)    Meditation/yoga – Research has shown us that mindfulness and meditative practices can alone lower blood pressure, heart rate and cortisol levels. Practicing gratitude can also be important in flipping the switch into rest and digest mode. There are numerous apps or resources available to provide guidance for these activities, such as Insight Timer and Headspace for meditation, and free yoga videos on YouTube if you need an intro into these activities.

Focusing on our lifestyle alone can help us provide the balance we need to help lower overall cortisol and increase our metabolic resilience. Next week we will discuss some dietary and supplemental aspects that we can also consider to help regain our health balance!

~ 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 – April

Hey MINDSET family! This month’s member of the month is the AMAZING JILL WELLS!

Check her out rocking the Wonder Woman workout!

We love your energy Jill–you are strong inside and out. You can conquer the world and we are constantly inspired by you!

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