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Attention to Breathing

This Week’s Info

Mobility Focus: Hip Tri Planar

Stability Goals: 4pt/Tripod

Skill Work: Lateral Lunge

Mindset: Attention – Breathing

WOD Programming Schedule (through June 3rd)

Monday: MetCon / Strength

Tuesday: Pliability

Wednesday: MetCon / Strength

Thursday: MetCon / Strength

Friday: Pliability

Saturday: MetCon / Strength


The ATHENA Course is returning this summer!

To learn more  or sign up an athlete, CLICK HERE!

Only a few spots remain!

This 6-week program is Thursdays from 2:30 to 4 pm starting Thursday, July 6th through Thursday, August 10th!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

In our final week of how stress and nutrition play off each other, let’s remember that the way you think and feel about food can affect your stress levels, too. Let’s talk about “orthorexia” and “cognitive dietary restraint.” 

Orthorexia is an unhealthy fixation on eating a “perfect” diet, usually one that is deemed “clean” or “healthy” by a rigid set of rules. 

Cognitive Dietary Restraint involves a constant preoccupation and worry about eating less, even if a person isn’t actually eating less. 

Thanks to the close link between body and mind, even just thinking about restricting food—especially if anxiety goes along with those thoughts—can result in the body behaving as if a person were really deprived.

So food and feelings about food can be hard to navigate! If you have more thoughts or questions, consider scheduling a Nutrition Coaching session with Coach Cassidi HERE!  She is not only a Nutrition Coach, but also a Behavioral Change Specialist! You know Cass, she is incredible!

Functional Medicine Corner

Recent published research found here dove into the topic of sleep and its importance in overall quality of life. This revealed that the sleep we get is the most important factor in improving five areas of well-being, including work stress, life satisfaction and happiness. Research also shows that not getting enough sleep can increase the likelihood of developing multiple chronic diseases including diabetes and cardiovascular disease. What can we do to try to optimize our sleep?

As the weather warms and the days lengthen, one of the best and most enjoyable ways to reset our circadian rhythm is to get sun or natural light exposure. It is especially beneficial to have sun exposure for at least 5-10 minutes within 30 minutes of waking up. Ideally, this means getting outside for a short stroll, or sitting on a porch or deck for a bit. But sitting in front of an east-facing window or even using a light therapy lamp is helpful. The natural light can realign circadian rhythm and melatonin secretion as well as promote secretion of serotonin.

Conversely, at night we can work to limit light exposure to allow our brain to realize it is time to secrete melatonin. This helps to promote deeper, more restful sleep. It means keeping lights low, as well as ideally choosing activities that don’t involve a screen an hour or two before bed, such as reading, listening to music, or enjoying quiet time with friends or loved ones. If screens are unavoidable, blue light blocking glasses such as these can help decrease light exposure to the retina. There are also several resources available to block blue light on computer or phone screens after sunset.

With longer days, this is a perfect time to work on resetting our circadian clocks to allow for better sleep. Prioritizing good sleep alone can benefit your physical and mental health tremendously!

~ 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.