269.447.2672 | Fax: 269.525.2331

Beauty in the Little Things

This Week’s Info

Mobility Focus: Thoracic / Shoulder 90-140 degrees

Stability Goals: Thoracic / Shoulder 90-140 degrees

Skill Work: Push 1

Mindset: Value Every Day!

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!

Don’t forget to place your JuicyLeaf order by Sunday at noon!!

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!

Pick-up is every Tuesday from 3-7pm!

Do you have Blue Cross Blue Shield?

You might be eligible for FREE Balance Testing through a new partnership with Nymbl!  

Click HERE to find out if you qualify!

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.

Health Tip

Life can be challenging at times and create feelings of frustration and lack of control. However, focusing on what you can control can bring you to the present, and empower you.

So let’s try an exercise this week: Spheres of Control

With the Spheres of Control exercise, you’ll identify what areas you truly have power over and focus more on them. This often not only helps people feel less overwhelmed and stressed but also more capable.

What about those areas you have zero control over? By seeing the reality on paper (or a screen), you can give yourself permission to stop wasting precious energy trying to control the uncontrollable. And that in itself can help relieve stress and anxiety.

How to Do It

Use the image below to identify the areas of your life where you have total, some, and no control.

Step 1: Fill in the circles for yourself.

  • What in your life do you have total control over? (Your actions, your mindset)

  • What do you have some control over? (Your schedule, your home and work environment, your social support system)

  • What do you have no control over? (Your genes, other people’s thoughts and actions, the pandemic)

Functional Medicine Corner

Intermittent fasting is a popular topic in the news, on social media, as well as the subject of several books over recent years. And this popularity is well earned, as research has shown that intermittent fasting can be an incredibly powerful tool when looking to optimize health.

Taking extended breaks between periods of food intake is how we as humans have eaten for centuries. Now we have numerous studies that show us specifically how our bodies benefit from breaks between meals. These include:

Benefits for our heart

  • Time-restricted eating can improve blood pressure and decrease heart rate alone! Not to mention improvements in triglycerides and HDL cholesterol numbers.

Improvement in blood sugar control

  • Fasting alone can improve blood glucose as well as insulin sensitivity without any other dietary or medication changes.

Increased mental clarity

  • Studies have shown that participants have improved verbal memory after regular intermittent fasting.

Reduction in inflammation

  • There are several hormones that change for the better when we decrease frequency of food intake, and this leads to improved cell repair and healing.

Intermittent fasting can take many different forms – there are many fasting lengths that can be targeted, or fasting can be utilized only once or twice a week versus every day.

And although fasting is a fantastic way to obtain health benefits, certain populations need to be more careful in how this tool is used. We will discuss some of these considerations next week, along with more of the magic behind this approach to eating.

~ 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.