269.447.2672 | Fax: 269.525.2331

Do It Anyway

Your Mindset Leadership Team


Contact Info: Allyson@MindsetPT.com

Dr. Allyson runs point for all clinical things! This includes physical therapy, massage services, deep health coaching and more!


Contact Info: Ellen@MindsetPT.com

Dr. Ellen is your go-to for all things gym and operations, and tacos.

This Week’s Info

Mobility Focus: Hip Extension

Stability Goals: Hip ER / Mermaid

Skill Work: Split Squat

Mindset: Do It Anyway

WOD Programming Schedule (through October 7th)

  • Monday – Strength

  • Tuesday – Pliability

  • Wednesday – MetCon

  • Thursday – Strength

  • Friday – Pliability

  • Saturday – MetCon


Dr. Allyson has a show coming up  on September 30th at 7:30pm right here in Kalamazoo!!

Click HERE for more information about in-person and virtual viewing options!!

We are so proud of you! We love you more than you know!

We heard you!

Yoga is coming back!

Stay tuned for more details in the coming weeks!

You might remember this awesome curly haired fella, Noah Janssen! He just received his FIRST (first of many most likely) acceptance into PT school! We are so proud of him and had to share the good news!

Health Tip

Let’s talk FAT MYTHS! Just a reminder, this is also one of the 3 macronutrients that you eat and is a powerhouse for energy, nutrient absorption and protection.

Myth 1: All fats are unhealthy.

This myth oversimplifies the types of fats we consume in our diets. The word “fat” might seem scary, but there are different categories of fat.

Consuming good fats in moderation can improve heart health and help your body absorb vitamins A, D, E, and K, reduce inflammation, boost memory, and even promote healthy pregnancies.

Myth 2: Our bodies don’t need any fat.

This myth is an unhealthy misconception because fat is an essential part of a balanced diet.

Similar to proteins and carbohydrates, fats provide energy for your body. Additionally, they allow your body to regulate its temperature, hormones, your immune system, reproduction, and more.

Myth 3: Eating fats will cause weight gain.

It’s common for those attempting to lose weight to think they should always avoid fatty foods—or only eat the low-fat versions. This myth can actually hurt your ability to shed pounds. While you should avoid certain kinds of fats for weight loss, you’ll want to incorporate good dietary fats in your diet. 

It should also be noted that dietary fat isn’t equal to body fat. Studies have shown people with moderate- or high-fat diets lose weight just as well, if not better than, those with low-fat diets. While fatty foods have higher caloric content per gram than others and should be consumed in moderation, they aren’t more likely to become body fat than proteins or carbohydrates. 

Myth 4: All fat-free foods are healthy.

It’s easy to find fat-free foods on grocery store shelves, but that doesn’t always mean they’re a smart addition to your diet. Fat-free food may be high in sugar, refined carbohydrates, and calories—all of which will negatively affect you. Before buying fat-free snacks, check the label to make sure the lack of fat isn’t replaced with another unhealthy element.

Now that we’ve dispelled these myths about consuming fat, you can start incorporating healthy fats into your diet to support energy needs, improve heart health, and improve your overall wellness. 

Next week, we will discover a little bit about fat’s function, makeup, and impact on weight! Did you know there are different types of fats? Yup, stay tuned!

Functional Medicine Corner

Antibiotics are necessary, and sometimes lifesaving medications. However, one side effect of taking an antibiotic is it kills off beneficial bacteria in our gut while treating an infection. This can manifest in the short term in diarrhea and/or constipation, abdominal discomfort, and bloating. Long term, however, research shows the bacterial changes in our gut from one course of antibiotics can last for several months unless we actively try to replenish them. This is important because the bacterial population in our gut contribute significantly to our overall health picture, not just how our bellies feel!

There is plenty of research that shows taking traditional probiotic supplementation while on antibiotics decreases the incidence of diarrhea or other GI side effects significantly, even though the antibiotics may be killing some of the good bacteria that are delivered. This is likely because these beneficial bacteria work in many other ways than just trying to repopulate the gut. Adding a beneficial yeast called Saccharomyces boulardii into probiotic supplementation can provide some protection against severe antibiotic-associated diarrhea caused by Clostridia difficile. Soil-based probiotics are an excellent option as well! I often recommend taking probiotics at a different time of day then antibiotics to try to maximize the effect.

After completing the course of antibiotics, it is important to continue to support the gut for several more weeks at least. Supplements can be incredibly helpful, but this is also when we can use power of food! Fermented products such as kefir, sauerkraut, kombucha or kimchi provide incredible bacterial diversity – more than most commercial yogurts. Also, adding foods with lots of prebiotic fiber helps to encourage growth of beneficial bugs. This resistant starch can be found in carrots, squash, parsnips, beets, plantains, and green bananas.

Taking antibiotics doesn’t have to wreak havoc on your gut! And fostering your microbiome will pay off by supporting your immune system and fending off future illness.  ☺

~ 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

Hey there Mindset community! Happy September!

Since it is a new month we have a new member to spotlight all month long. If you don’t already know her, meet Jean!

Jean is one of our noon and 8:30 am WOD regulars! She is consistent, listens to her body, and takes on challenges with a positive attitude. We have admired how hard she has worked in the gym since joining us and her gentle spirit is one we have loved having in our atmosphere.

Jean, we love having you in classes and we are always eager to see you hit new goals. We love you more than you know!

Help us shower Jean 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.