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The Week of
Forward Planning

This Week’s Info

  • Mobility Focus: Dragon
  • Stability Goals: Squat Combo (ER, Abd)
  • Skill Work: Squat
  • Mindset: Forward Planning

WOD Programming Schedule (thru March 25th)

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



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

Sign up to donate HERE!


  • WHEN: April 27th – April 29th
  • WHERE: Here at Mindset!
  • HOW: Sign up HERE!
  • 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 incorporate meditation into your life!

The ATHENA Course is returning this summer!

To learn more or sign up an athleteCLICK HERE!

Dr. Ellen’s Health Tip

Darren Hardy, author of The Compound Effect, has been a source of perspective for me over the years. If you haven’t heard of him, consider signing up for the Daily Darren, a free video sent to you every day about becoming better everyday.

Here is a video from Darren about how to plan for success. Given this week’s mindfulness goal, I thought this video would help you learn a bit more about PLANNING!

Functional Medicine Corner

The queen of the question “What’s for dinner?”, our amazing coach Cassidi, and I were talking after a WOD this week about our favorite high-protein snacks. So many foods that are easy to grab are quite carb heavy. Especially when we are focused on building strength and muscle after workouts, getting good protein in is essential!

When thinking of high protein snacks from a whole food perspective, there are several options available. And many of these also take very little prep time and can be easily packed to travel. Ideally, we can also combine protein with complex carbohydrates to provide additional quick energy as well as fiber for good microbe-feeding fuel! Some of my favorite simple combinations include:

~ Sliced apples or bananas and peanut or other nut butter

~ Nuts and dried fruit, ideally without added sugar

~ Yogurt with a nut or seed-based granola or berries

~ Cheese with crackers, nuts, or other whole fruit

~ Beef or other meat sticks (Epic brand has several options alone)

~ Hard-boiled egg, or chicken, tuna, or egg salad with crackers or veggie sticks

If you have a little extra time for baking or preparing, here are a few sweeter options that can also pack a protein and complex carbohydrate punch. And they can feel like a treat!

Pumpkin cookies – I believe I’ve shared these before, but worth the repeat because they are nutrient dense and yummy!

Peanut butter chocolate chip energy balls – These are a favorite in our household, but there are many recipes on Pinterest or Google for numerous flavor combinations. And no baking!

Chocolate banana muffins – Using almond flour instead of conventional flour provides some increased protein, and they are naturally sweet with the banana.

If anyone has any favorites to share, please let Cassidi or I know! Happy snacking!

~ 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

It is that time! JOANNA SHIELDS is our rocking member of the month!

This athlete is incredible! It gives us such joy to witness her growth in strength, core control, stability, awareness and technique! She is truly a force!!!

Show her some love this month and say hello to her to be graced by her incredible smile and natural joy! Joanna – You are one amazing and beautiful human!