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Goal Review

This Week’s Info

Mobility Focus: Hip ER

Stability Goals: Hip Closed Chain

Skill Work: Squat

Mindset: Goal Review

WOD Programming Schedule (through June 3rd)

Monday: MetCon / Strength

Tuesday:  MetCon / Strength

Wednesday: Pliability

Thursday:  MetCon / Strength

Friday: Pliability

Saturday:  MetCon / 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, CLICK HERE!

Health Tip

For the next three weeks, we are going to talk STRESS and FOOD! With the upcoming MamaBear Den Event, let’s go there!!!

This week, let’s talk about calorie restriction and stress:

Here’s something the advertising won’t tell you: Restricting calories can cause stress!

Some people can get away with eating a little less than their bodies need (which can help them lose weight and body fat without sacrificing performance or wellbeing). BUT eating a lot less, especially for a long time, (and especially when Mindset athletes, clients and patients have major recovery needs) can start to cause problems. 

An excessive or chronic caloric deficit can impair performance, decrease lean muscle mass, and lead to a host of other issues ranging from hormonal imbalances to immune deficiencies. 

This can happen when people:

  • Are often “on a diet” and purposely eating less

  • Have very high energy demands and find it hard to eat enough to support their physiological needs (example: athletes) 

  • Don’t eat enough due to other stressors (travel, high workload, grief, etc)

  • Take certain types of medications

  • Experience changes in their eating habits or nutrition due to aging

So if your goal is to lose weight, consider the effect of the stress in your life and how this impacts your nutritional needs!

It may be better to improve stress management or sleep habits first before asking your body to reduce caloric intake. Adding to the stress with a calorie deficit could actually backfire.

If you have more thoughts or questions, consider scheduling a Nutrition Coaching session with Coach Cassidi HERE!

Functional Medicine Corner

As we’ve discussed over the last couple of weeks, intermittent fasting can be beneficial for so many as we work to improve insulin sensitivity, decrease inflammation, reverse cellular damage, and increase muscle mass. However, every single one of us is biologically, genetically, and hormonally different. Although extended fasting can be an incredible tool for some, it is not the best choice for everyone.

Those with type 1 diabetes, as well as those with type 2 diabetes who are on insulin therapy or have difficulty with blood sugar crashes should not push fasting without close guidance from a dietitian. Pregnant and nursing women are also not candidates for intermittent fasting as they are eating for two (or more)! In addition, pre-menopausal women can have more difficulty with extended fasting periods.

Fasting provides a stress on the body, therefore temporarily elevating hormones such as cortisol. Especially if there are already thyroid concerns or female hormone imbalances, adding in additional cortisol fluctuations repeatedly can lead to further disruption. All hormones are very tightly tied, so even a well-intended stress on the body can cause an unintended shift elsewhere.

Common ways to intermittent fast include skipping a meal each day, or fasting for 14-16 hours daily, eating lunch and dinner for instance. It is important to get good nutrients during these periods of eating to continue to properly fuel your body. However, you can also choose to skip a meal only 2-3 times a week, eating normally other days. Or some even choose to fast 18-24 hours once a week. Remember, even 12-hour fasts convey some benefit!

The important take-home here is this – fasting is a powerful tool, and it is important to listen to your body when implementing these changes to ensure you are responding in a way that serves your health!

~ 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.