Mindset Fitness

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Family owned and operated gym in Spokane Valley, Washington
24 hour access
Indoor cycling classes
Personal training
Tanning
Small Group training
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Quick lunch or dinner wrap with 30g of protein, fresh veggies and only 456 calories. Ingredients:¼ cup ( 22g) Chopped re...
09/28/2026

Quick lunch or dinner wrap with 30g of protein, fresh veggies and only 456 calories.
Ingredients:
¼ cup ( 22g) Chopped red cabbage raw

2Tbsp chopped green onions or scallions

1tsp vegetable oil

2tsp peanut butter

70g grilled chicken breast

¼ cup( 37g) red pepper raw

70g tortilla

1tsp red chili flakes

Directions:
1. Prepare the ingredients and slice the grilled chicken.
2. In a small bowl, combine the peanut butter and vegetable oil.
3. Heat the tortilla just long enough to soften, using a pan or microwave. Place it on a flat surface.
4. Preheat the air fryer at 180 °C for 5 minutes.
5. Prepare the wrap, layer the cabbage, red pepper, chicken, and green onions. Drizzle the peanut butter and sprinkle with red chili flakes.
6. Wrap carefully, then place seam-side down in an air-fryer-safe tray, spray with vegetable oil, and air fry at 180°C for 3 minutes, or until lightly golden.
7. Halve the wrap, serve, and enjoy!

09/28/2026

Day 28
• Stretch: puppy Pose 3x40 sec. Walk the hands out, keep hips high
• Stretch: down dog to cobra 2 x 5
• Strength: plank toe taps (Light band around the knees) 3x15 per side.
• Strength: Banded side plank with lift (Light band above the knees) 3x10 per side.

09/27/2026

If you are a beginner and want a simple way to build strength, steal this workout

You do not need a complicated program with a dozen different exercises. You need something simple that teaches you the basic movements and helps you get stronger over time.

That is exactly why Mark Rippetoe’s Starting Strength program works so well for beginners. You alternate between two workouts three days a week.

Workout A
Squat, 3 sets of 5
Overhead press, 3 sets of 5
Deadlift, 1 set of 5

Workout B
Squat, 3 sets of 5
Bench press, 3 sets of 5
Deadlift, 1 set of 5

An example week looks like this:
Monday, Workout A
Wednesday, Workout B
Friday, Workout A

The following week you flip it. Start with B, middle is A, finish with B.

The goal is simple. When you complete a workout, add a little weight the next time you do that exercise. But once the bar starts moving slower or your form starts to break, that is your sign to stop adding weight every week and switch to a different way of progressing.

Simple program. Big results for beginners.

Save this and start this week.

09/27/2026

Day 27
• Stretch: side lying (with band) Quad Stretch 2 x 40 sec per side.
• Stretch: Hamstring stretch with band 2 x 40 sec.
• Strength: Banded Squats (band above the knees) 3x 15. Push the knees out against the band.
• Strength: Banded kick backs (band above the knees) 3 x 20 per side.

09/26/2026

If your dips look like this you might want to change this one thing to protect your shoulders

If you are doing your dips straight up and down, stop. Staying completely vertical forces your shoulders into an unnatural and harsh angle at the bottom of every rep. Over time that adds up.

The fix is simple.

Slightly shift your torso forward before you descend. That small lean takes the pressure off your shoulder joints and moves it onto your triceps and chest where it belongs. Control the descent from there and you will build strength without the joint wear.

One adjustment. Same exercise. Pain free.

Save this and apply it to your next set.

09/26/2026

Day 26
• Stretch: prone low body twist - 2 x 40 sec per side
• Stretch: child’s pose with side reach -2 x 40 each
• Strength: Band Pull-Aparts complex and row (band around both hands) 3 x 15 Arms straight, squeeze shoulder blades together.
• Strength: banded wall shoulder taps 3 x 15 each

09/26/2026

If you are dealing with lower back pain the problem might not have anything to do with your back

When your hips and the muscles around your pelvis are not moving well your lower back picks up the slack. Here are three movements to get those areas moving again:

1. Knees to chest stretch
Start on your back with knees bent and feet flat on the floor. Bring one knee toward your chest and hold for 20 to 30 seconds then switch sides. You can also bring both knees in together for a deeper stretch.

2. Piriformis stretch
Cross one leg over the opposite knee, gently lay back, and pull the bottom leg toward your chest. You should feel this through the glute of the crossed leg. Hold for 20 to 30 seconds then switch sides.

3. Pelvic tilt
On your back with knees bent and feet flat, tighten your abs and gently flatten your lower back against the floor. Hold for two seconds, release, and repeat 10 times. Focus on controlling the movement throughout.

If your lower back is doing more work than it should, do not just stretch it. Start by looking at how the areas around it are moving.

Save this and try it today.

09/25/2026

Day 25
Stretch: Figure-4 against the wall 2 x 40 sec per side.
90/90 with a lift 8x each way. Lean over front leg, lift back foot.
Banded glute bridge complex 3 x 15 (heavy band) Drive through the heels, lift hips, press knees out at the top, and return.
Banded Clamshells complex 3 x 15 per side. Open knees, bring top knee forward and tap floor, return to top and close. Keep tension on band if using.

09/24/2026

Most beginners struggle to do a full push up, but these four modifications will get you there sooner than you think

Start with the easiest version you can control and work your way up:

1. Wall push ups
Stand an arm length from the wall and place your hands just outside shoulder width. Lower your chest toward the wall, stop just before you touch it, and press back.

2. Incline push ups
Move to a bench, countertop, or any raised surface. Hands just outside shoulder width, lower your chest to touch the edge of the surface and press back up. The higher the surface the easier the movement.

3. Banded push ups
Place a resistance band around both arms just above the elbows. The band assists you on the way back up. If it is still too challenging drop to your knees while keeping the band in place for an even easier version.

4. Knee push ups
Start in a plank position and lower your knees to the ground without leaning back. Keep your shoulders over your wrists with your hips in line with your shoulders and knees. You should feel tension in your core throughout. Lower yourself down and press back up.

Find the level you can control. Build from there. The full push up will come.

Save this and start where you are.

09/24/2026

Day 24
• Stretch: Lizard lunge 2 x 30 sec per side.
• Stretch: cris cross stir the pot 2 x 8 per side. Big circles from the hips nice and slow.
• Strength: Banded lateral walks 3x 15 keep space between feet, slight bend of the knee
• Strength: modified T-plank 3x 8 each. Keep core tight as you open from side to side.

Address

7 N Herald
Spokane Valley, WA
99206

Telephone

+17022418943

Website

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