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Making Memories

This Week’s Info

Mobility Focus: Shoulder Tri-Planar Full

Stability Goals: Shoulder Tri-Planar Full

Skill Work: Front Line Pull

Mindset: Making Memories

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!

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!***

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

Nominations are due by Monday, May 1st! THAT IS MONDAY!!!!!

Health Tip

Last week we discussed your spheres of control. Let’s progress this strategy to steps 2 and 3.

Step 2. Review your diagram.

Test your evidence for each one.

For example:

  • Are you absolutely sure you have zero control over certain things? How do you know for sure?

  • Are you absolutely sure you have total control over certain things? How do you know for sure? Make sure each item holds up under critical scrutiny.

Step 3. Decide how to take action. 

Based on what you’ve discovered from the above exercise, choose where you’d like to direct your energy, and what you might decide to let go of.

Highlight the items under “total control.”

Start there.

You’re the boss of those things. 

For the next few weeks, focus on making deliberate choices that reflect this.

Control what you can actually control.

Think about the items under “some control.”

What could bring them into the “total control” sphere? 

What pushes them out into the “no control” sphere?

Are these things under your control, but only under certain conditions?

What are those conditions?

Do you need to control these? 

For now, just think about them.

Let go of the items under “no control.” 

Respond as best as you can to these things, using whatever behaviors and other factors you can control. 

Release your grasp on things you can’t control; spending time on these things is usually a waste of energy better spent in other domains.

Functional Medicine Corner

Last week we discussed intermittent fasting, and how it can not only lower blood sugar, but also help to improve cardiovascular health and mental clarity, among other benefits. But how does fasting accomplish this?

When we have significant time away from food, our body shifts from using

glucose from our meals to provide energy for our cells, to using stored fat as fuel. When our cells don’t have constant access to glucose, the cells develop better insulin sensitivity, decreasing blood sugar.

When this occurs, there is less damage to the cells, lowering inflammation.

In addition, when our cells have less available fuel, this creates a signal that leads to autophagy, or a process where waste is removed. This allows for removal of damaged cells, allowing for new growth. All of this contributes to slowing of the aging process, and improvement in cellular function and therefore our own health!

Fasting also increases human growth hormone (HGH) as well as norepinephrine. Especially as we age, HGH continues to decrease, leading to decreased muscle mass. Fasting leads to increased secretion of HGH, allowing us to continue to maintain and build muscle mass for years to come. And increased norepinephrine helps us to use food more efficiently as fuel.

Contrary to what you may think, intermittent fasting does not mean you have to walk around feeling famished! Intermittent fasting includes 12-hour fasts every night. This means finishing dinner at 6:30pm, for instance, and waiting to eat breakfast until 6:30am the following morning. During that fasting period, water or herbal tea can be included to stay hydrated.

Next week we will discuss some other ways we can work with intermittent fasting, as well as medical considerations to keep in mind while considering implementing this lifestyle change.

~ 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 – May

Hey Mindset family–it is a new month and about time for another member spotlight! So get those party hats ready…

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you all month long!

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.