Mindset Fitness

Mindset Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Mindset Fitness, Gym/Physical Fitness Center, 7 N Herald, Spokane Valley, WA.

Family owned and operated gym in Spokane Valley, Washington
24 hour access
Indoor cycling classes
Personal training
Tanning
Small Group training
Welcoming community

09/20/2026

Day 20
• Stretch: prone low body twist - 2 x 30 sec per side
• Stretch: child’s pose with side reach -2 x 30 each
• Strength: Band Pull-apart complex (band around both hands) 2 x 15 Arms straight, squeeze shoulder blades together.
• Strength: banded wall shoulder taps 2 x 15 each

09/19/2026

If you are struggling with elbow pain the problem might not actually be in your elbow

We have helped a lot of beginners at Mindset Fitness with this exact issue. Your wrist and forearm muscles attach right around the elbow, so how they move and how they handle load directly affects how your elbow feels.

Try these three movements to help relieve it:

1. Wrist flexor and extensor stretch
Hold for 15 to 30 seconds, 3 sets each side. This addresses the tightness in the forearm muscles that pull on the elbow joint.

2. Fist squeeze
Grab a stress ball, a LaCrosse ball, or anything you can squeeze. Give it a hard squeeze for 10 seconds, release, and repeat 10 times. This builds strength and resilience in the muscles that attach at the elbow.

3. Towel twists
Wind up a towel and twist it 10 times in one direction then 10 times in the other. This loads the forearm rotators and wrist stabilizers that are often the real source of elbow discomfort.

Two minutes of these done consistently can make a real difference.

Save this and try it today.

09/19/2026

Day 19
Stretch: Figure-4 against the wall 2 x 30 sec per side.
90/90 with a lift 5x each way. Lean over front leg, lift back foot.
Banded glute bridge complex 2 x 15 Drive through the heels, lift hips, press knees out at the top, and return.
Banded Clamshells complex 2 x 15 per side. Open knees, bring top knee forward and tap floor, return to top and close. Keep tension on band if using.

09/18/2026

If you have been avoiding the plate loaded leg press because it looks intimidating you are missing out on one of the best leg exercises in the gym

Here is exactly how to use it safely:

Step 1 - Safety stop
Before anything else place the safety stop into the machine. If you cannot complete a rep you can safely lower the sled and get out without getting stuck.

Step 2 - Getting in
Step into the machine and use the handle to lower yourself down. Sit all the way back and place your feet on the upper section of the plate.

Step 3 - Unracking
Push your feet into the plate and the rack handles will automatically release. You are now holding the weight.

Step 4 - The movement
Slowly lower the sled to your desired depth. A 90 degree angle at the knee is a good target. Press back up without locking your knees out at the top.

Step 5 - Racking
Once you have finished your reps press the rack handles and slowly lower the sled until the weight has completely stopped moving before letting go.

One thing most people do not know: always check how much the sled itself weighs before assuming you are starting from zero. This one weighs 65 pounds with no weight added.

Save this for when you are ready to try it.

If your leg curls look like this, you might be missing out on the full benefit. When you lift your hips during a hamstri...
09/18/2026

If your leg curls look like this, you might be missing out on the full benefit. When you lift your hips during a hamstring curl, it shifts the tension off the hamstrings, making it harder to build the hamstring muscle. So next time you do your hamstring curls, drive your hips into the pad while you’re curling your leg.

09/18/2026

Day 18
• 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 2 x 15 keep space between feet, slight bend of the knee
• Strength: modified T-plank 2 x 8 each. Keep core tight as you open from side to side.

09/17/2026

What if your stiff neck does not need another adjustment?

When the muscles around your neck and upper back are stiff and not moving well your traps end up doing more work than they should. Here are five movements to loosen things up and get them moving again:

1. Ear to shoulder stretch
Gently bring your ear toward your shoulder without lifting your shoulder up to meet it. Do not force it. Just let your neck relax into the stretch.

2. Upper back rounding stretch
From a seated position press your arms out, round your upper back, drop your chin, and press your back away. This opens up the thoracic spine and releases tension that builds up from sitting.

3. Thread the needle
Take one arm up and drop the other one down with your face toward the floor. This stretches through the thoracic spine and the muscles between the shoulder blades.

4. Chin tucks
Bring your chin straight back like you are making a double chin, then release. This resets the position of your head over your spine and takes tension off the neck extensors.

5. Scapular squeezes
Bring your arms up to 90 degrees and squeeze your shoulder blades together like you are trying to pinch a pencil between them. This activates the mid back muscles that take the load off your traps.

Your neck might not need an adjustment. It might just need to move.

Save this and try it the next time your neck feels stiff.

09/17/2026

Day 17
• Stretch: behind the back chest stretch 2 x30 sec.
• Stretch: Overhead Triceps Stretch 2 x 30 sec per side.
• Strength: hand release pushup (band around arms above elbow) 2 x 15.
• Strength: Banded Tricep extensions(band in hand across chest )
2 x 15.

Try these three things to get stronger instead of just adding weight. First one is exercise difficulty: make the exercis...
09/16/2026

Try these three things to get stronger instead of just adding weight. First one is exercise difficulty: make the exercise harder by changing the variation or increasing the range of motion. Second one is frequency: do the exercise more often, giving your muscles more opportunities to adapt and finally, control. Slow down the movement, add pauses, or focus on better technique to make the same weight more challenging.

09/16/2026

Most people think the seated leg press is just a seated leg press — but there are three variations you probably have not tried

Next time you sit down at the leg press do not just press and call it done. Here are three variations that will change how you use this machine:

1. Weighted static hold
Press the weight to a specific point in the range of motion and hold it there. This builds strength through isometric contraction and time under tension in a way standard reps never can.

2. Single leg press
Remove one foot from the platform and press with one leg only. This exposes strength imbalances between sides and significantly increases the demand on the working leg without adding a single pound.

3. Calf raises
Place just the balls of your feet on the lower edge of the platform and press through your toes, raising and lowering your heels in a full calf raise. One of the best ways to load the calf through a full range of motion.

Same machine. Three completely different training stimuli.

Save this and try all three on your next leg day.

Address

7 N Herald
Spokane Valley, WA
99206

Telephone

+17022418943

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