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The Week of

This Week’s Info

  • Mobility Focus: Hip
  • Stability Goals: Front Line with Uex 0-90
  • Skill Work: Diagonal Lifts
  • Mindset: Reset

WOD Programming Schedule (thru February 25th, 2023)

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


We are hosting a Red Cross Blood Drive in Honor of Clara, my best friend’s daughter, on March 9th, 2023. Clara passed away a couple months ago before her second birthday but before she passed, she benefited from countless blood and plasma transfusions.

Please consider donating and sign up HERE! Hear about Clara’s Story with this video by Dr. Ellen

What are the benefits of donating blood?
Am I eligible to donate blood?
How do blood donations actually help people?
What do I need to know if this is my first time?

Dr. Ellen’s Health Tip

I wanted to use my section of the newsletter to share the love and express my gratitude from Friday!


Thank you for a wonderful night!

Official photos will be coming in future weeks from our very own Brittany Carpenter from Paint My Mind Photography!

Functional Medicine Corner

Winter has finally arrived, at least for the moment! We have had significant temperature dips, meaning our nose and toes seemingly are frozen after just a few moments outside. I know many hate the cold and see very little use for spending any time in the freezing tundra. But science actually shows us that exposure to cold can provide some pretty impressive health benefits!

  • Cold exposure can help to increase our metabolism in the short term, as our body expends more energy to keep our core body temperature warm. However, over the long term, repeated exposure can lead to increased brown fat, which helps increase our metabolism generally.
  • When exposed to cold, our body increases the release of epinephrine and norepinephrine. This allows for an increase in alertness and ability to focus that can continue for a period following the exposure.
  • Research has shown that repeated cold exposure leads to increased insulin sensitivity and decreased fasting glucose levels.
  • When exposed to cold repeatedly, we create more stress resilience, and our body is more readily able to switch to “rest and digest” parasympathetic mode. This decreases cortisol overall, and therefore may lead to other health benefits long term, such as decreased anxiety and blood pressure.

You can provide cold exposure in many ways, including walks outside or engaging in winter activities such as skiing or sledding. However, this can also be accomplished by making your shower much cooler at the end, even for 20-30 seconds. Regardless, try to embrace the cold when you can, knowing your body is likely reaping some benefit!

~ 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 – Stephanie Murphy

It’s a new month, and that means it is time for a new Member of the Month! For the month of February we are highlighting one of our long-standing Master’s Class members: Pat Sportell!!!!

Pat has been one Master’s member who comes with equal parts spunk and sunshine! We admire her attitude and fun-nature. She enjoys the challenges we present to her in class and we love having her every week. ️She is an incredible human in and outside of the gym!

Help us shower Pat with love all month long!

We love you more than you know Pat!