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The Week of
Role of Resistance

This Week’s Info

  • Mobility Focus: Couch Stretch
  • Stability Goals: Global
  • Skill Work: Wall Ball
  • Mindset: Role of Resistance

WOD Programming Schedule (thru March 25th)

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

Assessment Week: 3/27 – 4/1
Member Week: 4/3 – 4/8


Thank you to everyone who donated blood last week!

We appreciate you!

And someone out there LOVES YOU MORE THAN YOU KNOW!

We will be adding additional classes to allow for 4 morning WODs on Mondays, Wednesdays and Friday mornings starting March 20th!

The line up on MON / WED / FRI will be:

  • 5:30am
  • 6:30am
  • 7:30am
  • 8:30am

Also, we will be adding an additional class on Saturdays at 9:30am!!

Got some good swag ideas?

We are preparing for another round of gear release and we want to hear from you!

Email Amanda@MindsetPT.com with any type of gear / clothing you want us to make along with any awesome designs (like the one below!)


  • 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, and how to truly incorporate meditation into your life!

Want to know more about Julie or what the heck is Vedic Meditation?

Julie is doing a FREE INFORMATIONAL ZOOM SESSION on April 3rd at 7pm!


Dr. Ellen’s Health Tip

As we approach Assessment Week, the coaches are frequently asked “What should I have as a goal for my squats/deadlifts?”

This is a great question and answers will vary based on your progress and goals. Ultimately, everyone has different goals for function, performance, quality of life and more!

But if you would like to see what kind of ranges are out there, here are two charts with body weight ratios that are widely accepted in the health and fitness domain.

Enjoy and please bring your questions to class!

Functional Medicine Corner

We all know that our gut bacteria impact our overall health significantly. One important aspect of maintaining an optimal microbial composition is to have a diversity of species. However, one species has been getting more attention recently for its ability to provide significant benefit to not only gut health but also improved metabolism and blood sugar control – Akkermansia muciniphila.

There is still much we are learning about this super bug, but we know that it makes important short chain fatty acids (SCFAs) inside of our gut. These fatty acids then feed some of our other good bacteria such as lactobacillus and bifidobacteria.

SCFAs also help to support the mucosal lining in our intestine, which then helps to aid in absorption of nutrients as well as strengthens tight junctions which keeps unwanted food particles and toxins from getting into our blood stream and activating an inflammatory response.

Research is also showing that those with increased levels of Akkermansia tend to have improved insulin sensitivity, providing further benefits in increased metabolism.

Akkermansia is an anaerobic bacterium, so supplying it in a probiotic capsule is incredibly difficult, and you can’t get it in probiotic foods. However, there is still much we can do to increase Akkermansia inside of our gut.

Generally, our microbiome improves overall when we add in plenty of colorful fruits, vegetables, legumes, and whole grains. Specifically, Akkermansia thrives off foods such as strawberries, blueberries, raspberries, pomegranate, grapes, and apples. Pecans, walnuts, and green tea also provide phytonutrients that allow this bacterium to flourish. So add some berries and nuts to smoothies or oatmeal regularly, and your gut will thank you!

~ 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!