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Attention – Your Mind

This Week’s Info

Mobility Focus: Shoulder

Stability Goals: Shoulder 0-90

Skill Work: Hinge / Deadlift

Mindset: Attention – Mind

WOD Programming Schedule (through July 1st)

Monday: MetCon

Tuesday: Strength

Wednesday: Pliability

Thursday: MetCon

Friday: Strength

Saturday: Pliability


We have been SO proud to work with you during your health and fitness journeys! We take this honor very seriously and therefore we take a deep sense of pride in continuing to bring you cutting edge programming, physiological education, high-level coaching and unique equipment! Our membership and amazing community continues to grow and give!

Here at Mindset, we have made it our mission to keep pricing as low as possible and yet still reflect our high value of service and employees over the past 3.5 years. We want to continue to provide our amazing system and staff, therefore we will be making some minor changes to our membership pricing.

Starting September 4th, membership prices will transition to the following for new membership cycles:

  • 3 Month Membership = $180 ($15 / month increase)

  • 6 Month Membership = $155 ($10 / month increase)

  • 12 Month Membership = $132 ($7 / month increase)

  • Masters Membership = $90 ($5 / month increase)

  • 10 Class Pass = $225

  • Drop-In Rate = $25

*HOWEVER* if you want to lock-in your current rate on the existing price structure, please email Amanda (amanda@mindsetpt.com) about renewing/changing your membership level by July 3rd to secure your rate for the duration of your next membership cycle.

For example, if you want to lock in a 12-month membership at the current rate of $125/mo, email Amanda before July 3rd so she can secure this rate on your account.

Thank you for your understanding and we look forward to problem solving the right solution with you!!

The ATHENA Course is returning this summer!

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

Only 3 spots remain!

We have ANOTHER announcement this week!

Our AMAZING Mary-Katherine has accepted an exciting job opportunity teaching in the school system starting this fall!

We will miss her and her inner natural light dearly!

Her last coaching day will be Tuesday June 27th but if you can’t make it on this day, make sure to catch her on June 24th in her final Saturday WODs!  

We love you MK!

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

Last week we spoke about Zone 2 Heart Rate Training. Now let’s expand on ALL the zones!

To start: one way you can calculate your HR Max easily is to start at 220 and subtract your age. Now let’s go deeper…

Heart Rate Training Zone 1

50-60% of Heart Rate Max 

AKA the ‘recovery zone’. When training at this intensity, you should be able to easily carry on a conversation with your training partner. Zone 1 is basically everyday living, walking around, not doing anything overly active.


  • Cooldowns

Heart Rate Training Zone 2

60-70% of Heart Rate Max 

This is the foundation to your aerobic ability. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate. The purpose behind Zone 2 training is to be able to sustain a pace just below your aerobic threshold for 30+ minutes.


  • Warm Ups

  • Some Pliability days

Heart Rate Training Zone 3

70-80% of Heart Rate Max 

Here is where you tend to be at approximately a 7 out of 10 on the perceived exertion scale, and if you’re looking at it from a talking standpoint, you can give just short 1-2 word answers.

There’s evidence to suggest that you aren’t really getting a whole lot of benefit out of it – you’re typically going too hard to get the benefits of Zone 2 (parasympathetic, general endurance, etc.) AND you aren’t quite going at what would be considered a “race pace.”

That said, there are some benefits to being in Zone 3, such as making more moderate efforts seem easier; if you run a 5k at a Zone 3 pace, the next time you run it at a Zone 2 pace it will feel even easier. Another benefit to being in Zone 3 is that it can help to improve your anaerobic threshold – meaning you can gain the ability to workout at higher intensities for a longer amount of time.


  • Easier MetCon days

  • Some Pliability days

  • Some Strength days

Heart Rate Training Zone 4

80-90% of Heart Rate Max 

Ok, now we are working! Most experts consider this a “race pace” zone and in this zone we’re looking at about an 8-9/10 on the rate of perceived exertion scale. Think 1-word answers while breathing heavily. You’ve now crossed over from aerobic work into beginning down the pathway of anaerobic work!

  • Your body will begin burning through carbohydrates rapidly in this zone

  • You will boost your lactate threshold (tolerate lactate better)

  • It can help boost your anaerobic capacity (the total amount of energy from the anaerobic (without oxygen) energy systems

  • It utilizes more muscle fibers, which can help build mitochondria in fast twitch fibers


  • MetCon days

  • Some Strength days

Heart Rate Training Zone 5

90-100% of Heart Rate Max 

AKA the Redline phase. Think of it this way: If you can still speak, or see clearly, you’re not in Zone 5. When we hit zone 5 we’re looking at about a 10 or maybe even 11 on a scale of 1-10 when it comes to rate of perceived exertion.

This zone is reserved for short bursts, like Usain Bolt destroying everyone in the 100 or 200m dash. We have fully hit and passed lactate threshold and you will likely only be able to sustain this pace for a VERY short duration.

Remember those 30″ second sprints on the Assault Bike during Assessment Week?! If that doesn’t leave you on the ground rethinking what the hell you just did, you didn’t reach Zone 5. Ever finish one of those and wonder why your legs won’t work? That’s because Zone 5 is purely lactic. You’re fully anaerobic in this phase and at this intensity a massive amount of lactic acid is getting pushed into your muscles that cannot be utilized.

Zone 5 focuses primarily on maximum speed and output. You are strengthening your muscles, increasing power, and building up mitochondria in your fast twitch muscles. 

We do not recommend anymore than 10% of your training come from this phase as it would make rest and recovery a complete nightmare. If you haven’t guessed, Zone 5 is going to put you in a sympathetic – fight or flight – state for some time.


  • Rare MetCon days

  • Rare Strength days

  • Assessment Sprints

So watch your heart rates this week and see what you observe!

Functional Medicine Corner

As we discussed last week, there are several factors that can increase cortisol including sleep disruption, inflammation, as well as mental and emotional stress. Today we will discuss a fourth aspect that can influence cortisol levels significantly – blood sugar.  

Cortisol and blood sugar are incredibly tightly tied together. First, cortisol plays a crucial role in regulating blood sugar levels alone, independent of what foods we eat. Cortisol helps mobilize and create glucose in the liver to provide a quick burst of energy since often when we are experiencing stress, we need increased fuel to feed our brain and body. However, when there is prolonged cortisol elevation due to stresses on the body, this can lead to insulin resistance or difficulty regulating blood sugar over time.

Conversely, when blood sugar levels are increased due to significant intake of refined carbohydrates and sugar, or in the case of poorly controlled diabetes, this creates an inflammatory response in the body. This can include an increase in cortisol secretion and therefore dysregulation of the stress response generally. However, low blood sugar levels are also a stressor on the body, leading to an increase in cortisol to create more glucose for the body as traced out above.  

When we focus on increasing fiber, such as in fruits and non-starchy vegetables, nuts, beans, and grains in whole form, we can significantly decrease blood sugar spikes and subsequent crashes. Increasing protein and fats from whole foods will also decrease blood sugar swings, and therefore help to balance our cortisol secretion and stress response. Staying well hydrated can also impact blood glucose alone, as well as decrease hunger signals. This is just one way in which the food we eat works not only to fuel our bodies, but also to communicate with our hormones and stress response system.

As a Mindset athlete, your WODs are also helping to decrease blood glucose levels, as the glucose is used for energy to fuel the positive stress of lifting and rowing or biking. Ideally, 150 minutes of exercise a week has been shown to make a significant impact on glucose levels long term. So, with fresh produce from the farmer’s market and lots of outdoor activities, the coming months provide plenty of opportunity for blood glucose optimization!

~ 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 – June

Hey there Mindset family–It is another month and we have another AMAZING member of the month to spotlight! This June help us shower the infamous Masters member, Fred Byrnes, with love.

Fred has been with us since the beginning and he is one strong Masters member! We love having him in class and we have admired how he has continued to grow and progress in his strength with us!

We have so much love for you Fred–class wouldn’t be the same without you! Help us shower Fred with love 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 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.