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

06/11/2026

Most people skip the barbell overhead press — and they are missing out on one of the best exercises for building overhead strength

The overhead press is not as complicated as most people make it out to be. Here is exactly how to perform it correctly:

Grip and setup
- Hands just outside shoulder width
- Keep your wrists straight throughout the entire movement — do not let them bend back under the load
- Elbows slightly forward of the bar, not flared out to the sides

The press
- Drive the bar straight up and slightly back
- As the bar passes your face get your chin out of the way by driving your head back
- Continue pressing along that same path until your arms are in line with or slightly behind your ears at the top
- This keeps the bar directly over your mid foot which is where the weight needs to be for a stable and efficient press

The bar path is the most important detail most people miss. A vertical bar path that stays over mid foot is what makes the overhead press both safe and effective. If the bar drifts forward you lose stability and your shoulders take on unnecessary stress.

Save this before your next upper body session.

06/11/2026

Day 11 chest and thoracic
1. Foam roller thoracic extension 60sec
2. Doorway chest stretch 45 sec
3. Foam roller chest opener 60 sec
4. Lying chest open to close 10x
5. Thread the needle 45 sec each

06/10/2026

A plank on your toes is not automatically better than a plank on your knees

This is one of the most common ego traps in beginner fitness. If your plank has your hips sagging toward the floor or your hips piking up toward the ceiling, your core is not doing the work the plank is designed to create. You are just holding a bad position and calling it a plank.

Dropping to your knees and holding a perfect plank position is more effective than staying on your toes with broken form — every single time. A proper knee plank builds real core strength. A sloppy toe plank builds nothing except the habit of cheating your reps.

The correct plank position is a straight line from your head to your heels with your core tight, glutes squeezed, and lower back flat. If you cannot maintain that on your toes for the full duration, drop to your knees and own the position first.

Drop your knees along with your ego and start building real core strength.

Save this and check your plank form today.

Introducing Gavin — Certified Strength and Performance Coach at Mindset Fitness.Gavin brings nearly a decade of lifting ...
06/10/2026

Introducing Gavin — Certified Strength and Performance Coach at Mindset Fitness.

Gavin brings nearly a decade of lifting experience and a Bachelor’s of Education in Kinesiology from Gonzaga University to every session he coaches.

His specialties include Sports Performance, Olympic Lifting, Powerlifting, Combat Sports, and Mobility Work.

Certifications:
USA Weightlifting Coach (Level 1)
NSCA Tactical Strength and Conditioning Facilitator
Former USA Rugby Coach and Referee

Gavin’s approach is rooted in sport science and built for people who want to train with purpose — whether you’re an athlete, a first responder, or someone ready to take their performance to the next level.

To train with Gavin, book a free intro at the link in bio.

06/10/2026

Day 10
1. Pigeon stretch 60 sec each
2. Low lunge with rotation 30 sec each
3. Frog stretch 60 sec
4. Sumo squat hold 45 sec
5. Happy baby pose 60 sec

06/09/2026

How to properly use the tricep extension machine

The tricep extension machine is one of the best tools for isolating and building your triceps — but the setup makes all the difference. Here is how to use it correctly:

- Adjust the seat height so that when you are seated your hands are slightly above shoulder height
- Select your weight
- Keep your back straight throughout the entire movement
- Place your triceps firmly on the pad and grip the handles
- Drive your hands forward in a controlled motion without locking out your elbows at the end
- Control the weight on the way back — do not let it snap back

The no lockout cue is important. Stopping just short of full extension keeps constant tension on the triceps throughout the set and reduces unnecessary stress on the elbow joint.

Save this for your next arm day.

Terranne walked in struggling to balance on one leg unless she held onto something. Today, she stands steady and strong,...
06/09/2026

Terranne walked in struggling to balance on one leg unless she held onto something. Today, she stands steady and strong, effortlessly. That’s the power of consistent stability training.

But her transformation goes deeper.
She’s taking her vitamins every day. She’s showing up for an extra training session on her own. She’s built habits that compound into confidence.

Working with Coach McKenna, she’s progressed so much she no longer needs her joint braces.
This is what happens when small wins stack over time.

06/09/2026

Day 9 hamstrings and calves
1. Forward fold 60 secs
2. Single leg extend & press 30 sec each
3. Downward dog 60 sec
4. Hamstring stretch with towel 45 sec each
5. Calve raise to stretch

06/09/2026

How to properly use the seated row machine

The seated row machine is one of the best tools for building a stronger back and improving posture — but the setup and technique are what make it actually work. Here is how to use it correctly:

- Adjust the seat height so the handles are at shoulder height
- Adjust the chest pad to set your range of motion — you should be able to reach forward and just barely grab the handles
- Select your weight
- Place your chest firmly against the chest pad and reach forward to grab the handles
- Drive your elbows back and focus on squeezing your shoulder blades together at the end of each rep — your back muscles should be doing the work, not your arms
- Control the return back to the starting position
- For a slightly wider grip, use the parallel handles

The shoulder blade squeeze is the most important cue on this machine. If you are not actively thinking about squeezing your shoulder blades together you are probably pulling with your arms and leaving most of the back activation on the table.

Save this for your next back day.

06/08/2026

Stop doing your banded walks like this

Banded walks are one of the best glute activation exercises you can do — but only if the band stays under tension the entire time. The moment you lose tension you lose glute engagement and the exercise stops working.

Here is how to do them correctly:

Drive your knees out
Actively pushing your knees outward keeps the band loaded and forces your glutes and hip abductors to work throughout the entire movement. Let your knees cave in and the tension drops immediately.

Stay on the outsides of your feet
Landing on the outside of each foot maintains band tension and supports proper knee tracking. Landing on the inside of your foot drives the knee inward and releases the tension you are working to maintain.

Keep space between your feet
Never let your feet come together during the walk. The moment your feet touch the band goes slack and the glutes disengage entirely. Maintain at least shoulder width between your feet on every single step.

Tension is everything with this exercise. No tension means no glute activation — and no glute activation means no results.

Save this and fix your form before your next session.

Address

7 N Herald
Spokane Valley, WA
99206

Telephone

+17022418943

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