269.447.2672 | Fax: 269.525.2331


This Week’s Info

Mobility Focus: Hip IR

Stability Goals: Rotator Cuff

Skill Work: Lunge Variations

Mindset: Attention

WOD Programming Schedule (through June 3rd)

Monday: MetCon / Strength

Tuesday: Pliability

Wednesday: MetCon / Strength

Thursday: MetCon / Strength

Friday: Pliability

Saturday: MetCon / Strength


REGISTER BELOW ASAP for our special event 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

Last week, we started talking about STRESS and FOOD! With the upcoming MamaBear Den Event, let’s go there!!!

This week, let’s talk about foods that stress YOU out.

Highly processed foods can be a nutritional stressor. These foods tend to be high in sugar, fat, and sodium, and often contain substances that can contribute to health problems—for instance, by harming the microbiome, or the delicate balance of microorganisms in the gut. 

Highly processed foods are also associated with increased systemic inflammation. Importantly, this isn’t just about the occasional slice of pizza or dish of ice cream. Those may actually relieve stress in other ways—by socializing with friends and family, making us feel good when we eat them, and so on.

Rather, the nutritional stress comes from: 

  • Eating a lot of highly-processed foods in total

  • Having those foods make up a large proportion of our diets (that is, more than an occasional treat)

“Soul food” is important—but it shouldn’t make up the majority of your diet. Minimally processed foods more often will help you stay on the right track.

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

Functional Medicine Corner

Happy Mother’s Day! Whether you are a mother and/or have a mother or mother-like individual in your life to celebrate, my hope is that you have an opportunity to take time to rest and find joy this weekend. Not only because some of our best memories are created during moments of joy, but also because our body truly benefits from moments of happiness, peace, and compassion.  

When we find even a few minutes of peace and happiness, this allows our brain to “switch” into the rest and digest mode of our nervous system, or the parasympathetic response. This allows for more optimal gut function, meaning we can more optimally digest and absorb our nutrients. It helps improve thyroid and sex hormone production, as well as provide some time for cortisol to rebalance. And it helps benefit immune system function so we can better fight infections and inflammatory levels in the body can decrease.

Finding joy doesn’t mean that we ignore our other feelings and always try to force happiness. However, even when we are struggling or stressed, there are always ways to find even a few moments of peace and joy in our day. It can be as simple as snuggling with a pet or a small child, and truly soaking in the warmth and compassion in the moment. It can be as simple as sitting on the deck or taking a short walk and enjoying the warm sun or a soft breeze. Calling a loved one, playing some of your favorite music, going for a jog – ideally we all try to find at least a few minutes each day to find an activity or place where we can enjoy the moment.

Finding joy is NOT a waste of time. It is essential to sustaining optimal physical and mental 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.