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The Week of
Reload & Reignite!

This Week’s Info

  • Mobility Focus: Hip External Rotation
  • Stability Goals: Front Line with Uex Overhead
  • Skill Work: Dead Bug
  • Mindset: Reload & Reignite

WOD Programming Schedule (thru February 25th, 2023)

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

A NEW 4-week phase begins February 27th!


We are hosting a Red Cross Blood Drive on March 9th from 11-5pm!

Sign up to donate HERE!

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?


  • 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.


  • WHEN: April 27th – April 29th
  • WHERE: Here at Mindset!
  • WHO: This course is for anyone wanting to learn the physiology of meditation, the benefits of this practice in your life and how to truly meditate long term.

Dr. Ellen’s Health Tip

This week I received a great message from StrongFirst, a company that I have followed for years and I wanted to share this with you! Please enjoy!

Did you know that even plants have “muscles”?

In the early 1970s Soviet scientist Lyubimova discovered a contractile protein similar to myosin in the leaf stems of mimosa. Afterwards, Nikolay Ozolin, one of the fathers of Soviet sports science recounts a fascinating experiment that followed.

If a person touches the leaf of a certain species of mimosa, it folds. Scientists attached a microdynamometer to one such leaf, touched it, and measured the force it generated when it rolled up. Then they secured a thin thread to the leaf and hung a small weight on it. The leaf was touched a few hundred times a day to prod it to “lift weights.”

The weight was increased daily. A month later the team measured the leaf’s strength again. It had increased 400 times! Not 400% but 400 times.

“Why am I telling you this?” asked Prof. Ozolin after reviewing the results.

“So you would tell your students about the miraculous ability of every living thing to change and improve…so you would give them the confidence in the possibility of achieving athletic results…They literally can change themselves by being persistent.”

Functional Medicine Corner

I love it when gut health makes the mainstream news feed! On Thursday, the University of Virginia released some exciting research regarding the microbiome and its role in the progression of multiple sclerosis. Neuroscientists found that by modulating the gut bacteria of mice, they were able to decrease the chronic inflammation that leads to the symptoms of MS including muscle stiffness and spasms, weakness and pain. Incredible, right?!

As exciting as this report is, this is just one of many studies that link several disease states to the health of the gut. Among them are several done by Dr. Alessio Fasano, a researcher at the University of Maryland. He and his team discovered that in order to develop autoimmunity, we need three things:

  1. Genes passed on from our parents
  2. Environmental triggers such as inflammatory foods, viruses or bacterial infections or other toxic exposures….AND
  3. Intestinal permeability or “leaky gut”, which can develop due to inflammation inside of the gut and disruption in the microbiome

Using this research to guide treatment strategies, many in functional and integrative medicine work to address chronic inflammation and autoimmunity from a root cause perspective, especially analyzing gut health. The good news is there is much we can do to reverse intestinal permeability and microbial disruption, therefore improving symptoms throughout the body, just as scientists demonstrated in the above study.

And at Mindset, we are working on a few of these – exercising and moving intentionally, and decreasing stress by focusing on breathing, surrounding ourselves with a kind, like-minded community and having fun! These actions alone can provide significant benefit to your gut health, which then benefits the rest of your body.

Keep up the good work, and please reach out if I can help further!

~ 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!