269.447.2672 | Fax: 269.525.2331

Attention – Others

This Week’s Info

Mobility Focus: Hip External Rotation

Stability Goals: Clam Series

Skill Work: Hang Power Clean

Mindset: Attention – Others

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!

Don’t forget about our AMAZING partnership with our very own local juicer – JuicyLeaf!

Schedule your order to pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Health Tip

Last week we spoke about Zone 1 Heart Rate Recovery considerations. In the coming weeks, you will have additional challenge opportunities!

Last week:

  • 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!

This week:

  • Challenge #2: See if you can maintain Zone 2 during a walk outside!

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

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

Functional Medicine Corner

Over the last few weeks, we have been talking about what can increase cortisol in our bodies, other than mental or emotional stressors. We addressed the importance of blood sugar regulation as well as sleep and how cortisol is affected. While I work on rebalancing my cortisol with time away with loved ones, let’s revisit exactly what cortisol is again from a previous newsletter post over a year ago. This is a good review for some, and new information for those who have recently joined us. So… what is cortisol exactly?

Cortisol is one of our “fight or flight” hormones that, when released in significant quantities, allows us to run away from the saber-toothed tiger (when thinking from an evolution standpoint), or more recently allows us to perform at our best in high-pressure situations. Ideally it spikes in short bursts, and then goes back down to normal levels within minutes to hours. In the short term, this cortisol feeds extra “energy” into 1) our muscles and our heart and lungs to allow us to run faster, lift more and jump higher, and 2) our brain to allow us precise and narrow focus.  

What is often not considered is the fact that we all use cortisol daily, to supply energy for necessary bodily function. (John F Kennedy suffered from Addison’s disease, or low cortisol due to an immune system attack on the adrenal glands that produce it). Optimally cortisol spikes around 30 minutes after waking up, acting as our natural cup of coffee. Then slowly through the day, cortisol goes down. Cortisol then should remain quite low through the night, allowing a truly restful and deep sleep. This natural rhythm helps us maintain optimal health and balance.

~ 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.