269.447.2672 | Fax: 269.525.2331

Attention – Pain as a Signal

This Week’s Info

Mobility Focus: Shoulder / Thoracic Spine

Stability Goals: Shoulder 90-180

Skill Work: Hang Power Clean

Mindset: Attention – Pain as a Signal

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!!

July 3rd Survey

We are taking a survey about WOD classes for July 3rd since many of you will be out of town for the long holiday weekend.

Please vote HERE!

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!

Strong Dancer: Summer 2023

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 Heart Rate Training. In the coming weeks, you will have challenges…

Challenge #1: See how long it takes you to return to Zone 1 / Recovery Zone during cooldowns!

Try different strategies such as drinking water or using your breath!

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.

Reminder: One way you can calculate your HR Max easily is to start at 220 and subtract your age.

Functional Medicine Corner

This week we return to discuss other reasons why cortisol disruption can occur, and the topic today is…SLEEP! When we don’t get enough sleep, or quality suffers for extended periods of time, this alone can change our cortisol secretion. Let’s dig into this a little further.

First, when our sleep patterns aren’t regular, such as with late shift work, or when sleep is disrupted consistently, this can lead to a change in our circadian rhythm. This affects melatonin secretion by the brain, but it also changes regular cortisol secretion patterns which should include low levels of cortisol throughout the night and a spike in the morning with a slow cascade downward through the day.

Sleep deprivation or poor sleep quality can lead to elevated evening cortisol levels as your body is attempting to increase energy by any means necessary. Normally, cortisol levels should decrease in the evening to facilitate relaxation and sleep onset. However, sleep disruption can interfere with this decline, resulting in higher cortisol levels which can conversely make getting to sleep difficult, no matter how tired you are!

Conversely, lack of sleep over time can contribute to decreased morning cortisol levels. Without a spike in cortisol within the first thirty minutes of waking, our bodies are trying to run without our natural morning “coffee” to make us alert and ready to tackle the day.

There are times in life when regular sleep is difficult, but, when possible, we can promote more regular sleep by spending time outside in sunlight, especially in the morning shortly after waking, avoiding stimulating activities including screens as much as possible an hour before bedtime, and keeping a quiet, dark environment to sleep. Good rest will provide more than energy to tackle the day – it helps us maintain healthy hormone balance as well!

~ 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.