269.447.2672 | Fax: 269.525.2331

The Week of

This Week’s Info

  • Mobility Focus: OH Shoulder
  • Stability Goals: Front Line Uex 90+
  • Skill Work: Bird Dog Variations
  • Mindset: Recalibration

WOD Programming Schedule (thru February 25th, 2023)

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




  • March 9th, 2023 11-5pm (no 4:30pm WOD that day)
  • Please consider donating and sign up HERE!
  • We are honoring a beautiful girl named Clara! Hear about Clara’s Story with this video by Dr. Ellen


  • It should be no surprise that we value mental health here at Mindset!
  • In an effort to identify if our membership is interested in having more support in this area, we have crafted a short survey for members to voluntarily participate in.
  • The results of this survey are confidential and will only be used for purposes of developing additional programs, courses or events. It is our intention to use this data to better understand the specifics or topic areas that our members have interest in learning more about.


There have been a large amount of “No Shows” and “Late Cancellations” for general WODs in the past month. With many classes full and with a waitlist. not being present for your signed up time or not cancelling with enough notice prevents a fellow Mindset member from having the opportunity to attend the WOD that day.

We totally understand that things happen but we want you to take this seriously so we can respect everyone in the community. We will be enforcing the attendance policy the way it is written in your waivers with a $15.00 charge in these circumstances.

So let’s summarize:

  1. If you are going to miss class for illness, injury or emergency, and you are within the 8 hour window where you cannot self-cancel your reservation in the app.
  2. You MUST call (269.447.2672) or email (amanda@mindsetpt.com) IN ADVANCE of your missed class time.
  3. Facebook messaging or texting a coach is NOT permitted. Please realize these are their personal communication tools, NOT professional tools.

If you still have questions, or need further clarification, you are more than welcome to reach out directly to Amanda by calling the office or emailing her directly.

Dr. Ellen’s Health Tip

Sunshine! It was here this weekend! Let’s talk about why this is a big deal!

According to Medical News Today, here is a good summary of WHY YOU SHOULD GET OUTSIDE IN THE SUN:

Of all the health benefits of sunlight, initiating the process of producing vitamin D in the body may be the best known. When UVB rays hit human skin, they interact with the 7-DHC protein there to produce vitamin D3.

People can get vitamin D from their diet and supplements, but sunlight is an important source of this essential nutrient. Vitamin D is necessary for key biological processes to take place in the body. Its benefits include:

  • supporting healthy bones
  • managing calcium levels
  • reducing inflammation
  • supporting the immune system and glucose metabolism

Researchers have noted a link between exposure to the sun and lower blood pressure levels, with reduced death rates from cardiovascular issues. They suggest that exposure to sunlight triggers the skin to release stores of nitrogen oxides, which cause arteries to dilate, lowering blood pressure, and may reduce the impact of metabolic syndrome.

According to other research, increased sun exposure may also protect people from the following diseases:

  • type 1 diabetes
  • multiple sclerosis (MS)
  • several forms of cancer, including colon, breast, and prostate cancer and non-Hodgkin lymphoma

Sunlight also supports better sleep and sets people’s circadian rhythms by regulating the levels of serotonin and melatonin.

Being in the sun generally makes people feel good, and there are many scientific reasons for this effect.

One of these is that exposure to UVB rays causes human skin to produce beta-endorphins, which are hormones that reduce pain. Their other benefits include:

  • promoting a sensation of well-being and improving mood
  • boosting the immune system
  • relieving pain
  • promoting relaxation
  • helping wounds heal
  • helping people feel more alert
  • increasing job satisfaction, when a person’s workplace has access to sunlight
  • reducing depression

Learn more about the health benefits of vitamin D here.

Functional Medicine Corner

Happy Super Bowl Sunday!! Many of us are going to be busy today, spending time with friends and/or family, watching commercials (and maybe the game), and eating lots of yummy grub! Since many of us are food focused today, I thought I would provide a few yummy, nutritious, yet not overly time-consuming recipes. And many of these will provide lots of leftovers!

Crock pot, Instant Pot and one-pot meals are some of my favorites and are frequent go-to recipes for my family that is always on the move during the weekdays. Enjoy – maybe you can find a new yummy meal or two to try! Happy cooking!

Creamy Tuscan Chicken – If you are looking for dairy-free, savory creaminess that brings you to Italy…or Olive Garden…this is it!

Beef and Broccoli – Here is an alternative for that Chinese craving we all have on occasion, with fewer preservatives and plenty of flavor.

Pork Carnitas – This one is a staple in our house – we make tacos with salsa and guacamole, or make it a buddha bowl with beans, rice or sweet potato, avocado, brussel sprouts, etc…. Make it your own! And there are always leftovers – I’ll even add them to an egg scramble at times!

Jambalaya – With the replacement of cauliflower rice in this recipe, there are plenty of veggies in this meal in addition to shrimp and sausage. Tailor the spice to your liking!

Loaded lentil salad – This warm vegetarian/vegan meal is quite filling and full of good protein, fiber and nutrients. It can stand alone or be a complement to an animal protein.

~ 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!