Day One vs. One Day – Part 2
This Week’s Info
Mobility Focus: Thoracic / Scapula
Stability Goals: Active Hang
Skill Work: Pull Down
Mindset: Day One vs. One Day (part 2)
WOD Programming Schedule (through December 2nd)
Monday – Pliability
Tuesday – MetCon
Wednesday – Strength
Thursday – Pliability
Friday – MetCon
Saturday – Strength
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!
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!
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.
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.
CHECK OUT THESE CUTIES!
Amanda wanted to say hello to all you wonderful humans!
Look at how adorable their family is!
They are doing so well and send their love!
Sheenica’s daughter, Christine, is the reigning Miss Mattawan! She is returning next week to crown the next winner on Saturday November 18th at 6pm.
These students are competing for scholarships to use as they extend their educations while attending college in the future.
If you are interested in attending, tickets will be sold at the door!
Oh yes.. It is almost that time of year!
Here is some early holiday Information!
1) Gift Certificates
Gift Certificates are available for all of our services! Give the Gift of Mindset!
Deep Health Nutrition Session
2) White Elephant
We had a spectacular turnout last year with our mystery white elephant exchange! Look in next week’s newsletter for details and to sign up!
Your alarm clock goes off. You have two choices. Wake up or hit snooze…
So how do YOU make that decision?
If you make your decision based on EMOTIONS and how you FEEL, you likely won’t get out of bed.
If you make your decision based on your CONVICTIONS and GOALS, you will be more likely to get out of that bed!
How do YOU make your decisions?
Functional Medicine Corner
Fiber–we all know that it helps keep our bowels moving regularly. And that alone is an excellent reason to make sure it is included in our diet. However, fiber also works with hormones in our body to help us feel fuller longer. This then helps decrease cravings and helps us moderate our appetite more easily.
What kind of fiber helps decrease hunger the most? Fermentable or soluble fibers are the ones we especially want to focus on. Whole grain barley, oats and rye are great sources. But you can also get them in beans, peas and lentils. Even apples, pears and green bananas have pectin, which serves as a sustaining fiber source.
Read this article if you want to nerd out and learn more about the science behind this benefit of fiber.
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!
Member of the Month
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!
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?
- We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
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.