269.447.2672 | Fax: 269.525.2331

Day One vs. One Day

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:Sheenica@MindsetPT.com

Sheenica handles all operational things! This includes scheduling, account management and more!


Contact Info: Ellen@MindsetPT.com

Dr. Ellen is your go-to for all things gym and operations, and the purple haired crazy one in the back.

This Week’s Info

Mobility Focus: Thoracic / Hip

Stability Goals: Hip / Scapula

Skill Work: Bent Over Row

Mindset: Day One vs. One Day

WOD Programming Schedule (through December 2nd)

  • Monday – MetCon
  • Tuesday – Strength
  • Wednesday – Pliability
  • Thursday – MetCon
  • Friday – Strength
  • Saturday – Pliability

End of the year calendar:

  • November 6th – December 2nd: Normal Phase Training
  • December 4th Week: Assessment Week
  • December 11th Week: Member Week
  • December 18th Week: Power Week
  • December 25th Week: Best of 2023 Week
    • For this week, we want to to collect the BEST SONGS for the ultimate Mindset Playlists!! PLACE YOUR VOTES HERE!!!
  • January 1st Week: New Phase Training begins!


Please help us welcome our new staff members!


Office Manager: Sheenica Fields

Born and raised in Kalamazoo, Michigan, Sheenica later moved to Dallas, Texas after completing her high school education. She successfully obtained her associate and Bachelor’s degrees from Strayer University. Eager to expand her knowledge and skills, she pursued her MBA in Business with a focus on Healthcare Administration from the esteemed Jack Welch Management Institute, a prestigious online business school. She also attended Western Michigan University, where she specialized in Nursing Home Administration and earned a certificate in the field. Currently, Sheenica is pursuing her studies at Liberty University, with the goal of becoming a clinical mental health counselor.

Outside of her professional life, Sheenica dedicates her free time to volunteering as a soccer coach for AYSO, working with children aged 11-14. Cooking, singing, drawing, and solving puzzles are among her favorite hobbies. She is also the proud owner of two Holland Lop bunnies. Above all, Sheenica treasures the precious moments spent with her wonderful children and her loving partner.

Gym Coach: Meg Niedzwiecki, PTA

Meg is a Portage native and earned her Physical Therapist Assistant degree from Kellogg Community College in 2022. She is passionate about exercise, sports, and helping people reach their highest potential. In her free time you can find her fishing, enjoying the outdoors, and spending time with her dog and fiancé.

Meg was a member of the gym before pursing her career and she is beyond excited to be back at her favorite place with the most amazing members!

Gym Coach: Patrick Fowler, NASM CPT, CNC, VCS

Patrick Harrison Fowler was born and raised in Vicksburg, Michigan. Patrick was raised competing in year-round sports, and in his early teen years became hooked with running and resistance training. This passion led to a fascination with researching and accumulating knowledge of exercise science, nutrition, and physio-mechanics and inspired Patrick to pursue his certifications for personal training and nutrition coaching.

Starting as an outlet and ending as a purpose, Patrick’s passion for health and fitness can best be attributed to the improvements it made for his life and wanting to help others achieve these same improvements. He currently competes in ultra-endurance trail running with the end goal of seeing how far he can push himself in this domain. Outside of work and working out, Patrick enjoys singing, plays guitar and drums with the hopes of learning more instruments, spends lots of time with his dog, and likes to read a variety of different genres of books.

Our awesome Cassidi is going to be leaving Mindset to pursue her love of movement and fitness at her new women-only studio in Portage.

Her last day with us will be Monday November 13th for the AM WODs! So come give your hugs and well wishes as she spreads her wings on this new endeavor!

The Annual Tree Lighting event returns to Texas Corners! And this year they’re adding a new holiday tradition—a Makers’ Market Art Fair! They will have 20+ artists, craftspeople, and sweet treat makers selling their wares in the Pavilion, along with special musical guest Lana Hoffman, a silent auction and hot libations (cocoa, cider, coffee) to help keep you toasty.

This is a perfect opportunity for you to get a head start on your Holiday shopping! Some of the local businesses in the “Four Corners” will be participating by providing special offers either in the pavilion or on-site. Come out and see all the great opportunities.

We donated a 3-month membership to the Silent Auction FYI!


There is an 8-hour window to add or cancel your reservation for a WOD.

If you want to be added to a class within that window, please call our office (269.447.2672) to ensure there is room and that the instructor will be there.

If you want to cancel your reservation for a WOD within that window, please do so in your app so that if there is a waitlist, the system notifies the next person in line ASAP. There is a $15 fee for late cancellations.

If you are ill or have a medical reason, please email LOVE@MindsetPT.com so we may support you best!

Health Tip

Many of us prolong or postpone the initiation of change until we are “ready” but that “ready” state usually never comes.

I want you to note that those are both FEELINGS and EMOTIONS. Feelings and emotions vary and change frequently, and are affected by many factors.

Making decisions and priorities based on how you FEEL will derail your progress and advancement every time. Instead, consider making decisions based on YOUR VALUES and GOALS!  

HERE is a great video to help you learn more about this! 

Next week, we will talk about your alarm clock…

Functional Medicine Corner

It’s “fall back” time! And as much as I love getting an extra hour tonight, I know many of us still struggle to maximize that time and get a restful night’s sleep. As we continue to discuss how to moderate stress in our lives, sleep is an important tool in helping to decrease the negative effects of stress on our body.  Today I want to discuss a few tips on how to work to optimize our sleep.

  • Decrease artificial light by using filters on our computers and phones to decrease blue light exposure, or even better, choose non-screen activities for an hour or so before bed while keeping lights low. Falling asleep with a good book is the best!
  • Limit alcohol and heavy meals before bed regularly. But also know that healthy carbs at dinner can increase tryptophan, which can help induce sleepiness. Drinking warm herbal tea can also help calm the body.
  • Work out – just not right before bed. 😉 Our bodies are meant to move, regularly. And doing so will provide more physical exhaustion by the end of the day.
  • Seek out natural light during the day, as much as possible. Sunlight exposure during the day can help regulate sleep/wake cycles more naturally. If you need to be indoors, consider a lamp such as these.
  • Consider magnesium, especially magnesium taurate. Taking this with dinner can help induce relaxation as well as better sleep. It can also help to decrease restless legs symptoms!

A quick note for those who are taking or have tried melatonin. Harvard researchers discovered years ago that melatonin is often most effective when taken at low doses such as 0.5 mg to 1.5 mg, and when taken 2-3 hours before bed. This helps to induce the body’s own production of melatonin over the next couple of hours, so sleep comes more easily once your head hits the pillow.

So sleep well tonight Mindset community!

~ 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 November!

We have a new member to spotlight all month long. If you haven’t met Jenn, you are missing out! This always positive, super intelligent, energy-giving woman is a gift to our community!  

Jenn shows up every workout with a smile and openness to try new things! She has the best laugh that brings a bright light each time is in the room! We are honored to be in her orbit. We love you more than you know!

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.