269.447.2672 | Fax: 269.525.2331

The Week of
Only One You!

This Week’s Info

  • Mobility Focus: Hip / Thoracic
  • Stability Goals: Front Line
  • Skill Work: Pull Up 2
  • Mindset: Only One You

WOD Programming Schedule (thru December 10th)

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



  • Mock Elections
  • Christmas Eve Specialty Workout!
    • Check out this message from Coach Cassidi! She is putting together a specialty workout at 8am on Christmas Eve for a great cause!
    • Get your tickets HERE ASAP! ALL PROCEEDS go to the Gospel Mission’s Women and Children Shelter.
  • Breathing Series!
    • Keep an eye out for our FREE breathing series that we will be dropping to our social medial pages during December!
    • We hope to help remind you or educate you about the importance of nervous system regulation, especially during the holidays. Breathing is a quick, easy, and free strategy!
    • Here is a little teaser for you…
  • Knitting Class!
    • One of our awesome members, Joann Gadbaw, has been approached by a few of you about knitting!
    • She would love to host a knitting class to answer questions, teach basic patterns / skills and more.
    • We are helping her gauge interest so please sign up HERE!

Health Tip


Let this quote REALLY sink in…

“Not one of your pertinent ancestors was squashed, devoured, drowned, starved, stranded, stuck fast, untimely wounded, or otherwise deflected from its life’s quest of delivering a tiny charge of genetic material to the right partner at the right moment in order to perpetuate the only possible sequence of hereditary combinations that could result — eventually, astoundingly, and all too briefly — in you.”

― Bill Bryson, A Short History of Nearly Everything

Functional Medicine Corner

Welcome to December! We are now running full speed into the joyful craziness of this holiday season, when it sometimes feels there is little chance to catch our breath between concerts, parties, and other events.

Unfortunately, in addition to gift giving, there are a few viruses circulating currently that are just waiting to be passed between friends and loved ones as we gather to celebrate. Fortunately, though, there is quite a bit we can do to strengthen our immune systems to help decrease our chances of acquiring one of these nasty bugs. And not only does this protect ourselves, but it also helps to decrease the spread of these viruses in our community so we can help protect those with less robust immune systems.

One of the best things we can do to help boost our immune system is prioritize REST. As our calendars get filled, make sure you also focus on reserving some time for yourself. Sleep is one important aspect to rest – most of us require around 7-9 hours of sleep a night to optimally heal and restore. This is a time when our immune system can work to fight off any viruses we have been exposed to during the day.

However, rest also means finding time for joy and peace in your day, away from the craziness of work or our social lives. Meditation provides a chance for our brains and bodies to obtain profound rest in a short period of time.

However, curling up with a soft blanket and a good book, taking a bubble bath or going for a walk in the woods can also work well to decrease stress (and therefore cortisol) and help us regain more optimal immune function.

So, enjoy the blessings that the holiday season brings, but also make sure you give yourself the gift of rest.

We will continue discussing other ways to optimize our immune system 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 – Jenny Wheeler

It’s a new month and that means it is time to highlight a new Mindset Member!

This month we are spotlighting the strong and spunky Jenny Wheeler!


Jenny’s sense of humor and light-heartedness can lift a whole room up. She has a playful, fun attitude and she has been able to maintain that all while expecting! We admire her strength, positivity and fun-nature in all of our classes!


We are so honored and happy to have you in our Mindset family Jenny–we wish you nothing but the best in the weeks ahead! We are here for ya!


Help us shower Jenny with LOVE all month long.