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Fresh Start

This Week’s Info

Mobility Focus: Thoracic / Shoulder 0-90 degrees

Stability Goals: Thoracic / Shoulder 0-90 degrees

Skill Work: Pull 1

Mindset: Fresh Start

WOD Programming Schedule (through May 6th)

Monday: Pliability

Tuesday: MetCon

Wednesday: Strength

Thursday: Pliability

Friday: MetCon

Saturday: Strength


Join us on Friday, May 19th from 7 to 9 pm for a presentation with Emily Betros, LMSW, Therapist and Certified Health Coach.

Emily will be helping us understand ways in which we can frame and re-frame nutrition in the dialogue we choose with our children, families and ourselves. Her goal is to help children grow up feeling good about their bodies. Emily’s presentation devotes time to discussing our relationship with food, and how we can teach our children to have a healthy relationship with food.

RSVP is required so REGISTER HERE!

The ATHENA Course is returning this summer!

To learn more or sign up an athlete,


***We are awarding ONE lucky young female a FREE session this summer!***

We invite you to nominate and share about a young female (ages 12 to 15) that is in your life and whom you admire. We feel strongly that young women need the support of each other and they deserve to learn healthy ways in which to honor and BE THEMSELVES.

Together we can empower the next generation of females! Know that your nomination can make a difference.

Nominations are due by Monday, May 1st!

The winner and nominators will be notified no later than Monday, May 15th.

**NEW** JUICY LEAF Partnership!

Our facility is adding convenient access to JuicyLeaf, the fantastic, local, female-owned cold-pressed juice company!

Check out their menu and place your orders on their website for this amazingly yummy freshly made juice by Sunday at noon.Newsletters will now be sent out Saturdays to give you plenty of time to order!

We will have a fridge in the lobby for pick up every Tuesday from 3-7pm!

The juice is still good for a few days so feel free to pick it up on Wednesday during your WODs!

See our Partnership Section below for more details and FAQs!

Health Tip

Let’s talk about CHIA SEEDS!

This has been the topic of a few conversations over the past week and I thought I would share some of the benefits of this ancient superfood!

This is a nutrient-dense little seed from Mexico and Guatemala. It has a history in holistic and folk medicine in many cultures! Presently, we use it in all sorts of foods and recipes!

If you haven’t tried chia seed pudding, you should! It is great for your metabolism and health!

Check out this post for additional information and recipes!

Functional Medicine Corner

Magnesium – we have discussed the importance of this mineral a few times before, but a new study recently released revealed yet again how critical it is for our brain health. A study published in March in the European Journal of Nutrition revealed that increased magnesium intake is related to larger brain volume as well as lower incidence of inflammatory brain changes seen in many forms of dementia. This difference was especially pronounced in women, especially women in menopause.

Generally, magnesium levels in our soil and therefore food sources have diminished over the past few decades. Currently the average magnesium intake for men is around 340mg/day and for women is 265mg/day. Recent studies suggest optimal magnesium intake should likely be closer to 650mg/day for men and 540mg/day for women – generally more than twice the average! Increasing these levels provides crucial support for brain health, but also supports the cardiovascular system, improves bone health, helps to decrease incidence of migraines as well as address chronic pain, and helps our body relax and heal from the effects of chronic stress.

Any time I work on addressing nutrient deficiencies, I like to try to replace using food first, as it will also supply other important vitamins, minerals and phytonutrients that benefit our body as well. Food sources for magnesium include green leafy vegetables that we can easily plant in our garden soon, as well as herbs such as coriander and chives, pumpkin and chia seeds, nuts such as almonds and cashews, and dark chocolate or cacao! There are so many ways to incorporate these foods into our regularly daily routine – make a trail mix with some nuts and seeds as well as dark chocolate pieces alone to get a powerful magnesium punch that is also quite tasty and can travel easily. Or add greens to eggs in the morning, or cocoa powder to your smoothie. Magnesium is a super nutrient that can help us keep our brain and body running at their best!

~ 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 – April

Happy April Mindset Family!

It is a new month and that means it is time for a new member spotlight–except this month we are doubling up to feature one incredible duo: @stephaine_loftus and Jim Loftus.

These incredible humans have been part of our Mindset community for several years. They are some of the hardest working people we know.

They are big running nuts and they are constantly pushing their bodies to do more. They are up for challenges and adventures, and have a great sense of humor.

We want to hold space for them this month as they ramp-up and head into another great race season!

We love you both…more than you know!

Cheers to Stephanie and Jim!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!


We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!


Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

What’s the difference between a juice and a smoothie?

  • The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.

  • By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.

  • The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.

  • Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

  • Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.

  • The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.

  • HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

  • Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.

  • Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

  • We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

  • You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

  • Several servings

Is there added sugar or water to the juices?

  • Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.

  • Juices can be diluted.

How many servings in a juice?

  • 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

  • 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

What are the benefits of juice?

  • Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.

  • Easy way to incorporate more fruits and veg in diet than eating produce alone.

  • Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.