Cassie McDonald Ross, DPT

This week’s on a Friday was mentally challenging more than physically. I found myself checking my watch so often — turns out 2 min is a longgggg time. (and also so much arm fatigue for holding poses 😅) A reminder to practice more of what I preach about increasing capacity for slowing down, breathing, and grounding. I much prefer a fast paced workout and find myself wayyyyy out of yoga shape.

Tune into every Thursday for a workout designed to push your capacity - physically, mentally - maybe both. 😉

Mother’s Day 2025
yet another year of growth. i am seeing my life morphing into the next phase of parenting - with my kids getting a little older, needing me a little less. we are phasing away from diapers, bottles, and nap time. it is bittersweet.

i am not someone who can separate my personal and professional life all that well. serving moms of all phases every day allows me to connect through advice to the new mom, learning from the seasoned ones, and being given the gift of healing just as much as i’m assisting them in theirs. it is the joy of my life, my passion, and my purpose … to not only be these boys’ mom, but to serve mommas on their life journey.

happy mothers day

watching the lions 🦁 in a hotel room, after a day of self care, pampering, eating warm food I didn’t have to share (and I didn’t have to plan a single thing) — all thanks to (and all those who helped him)

it’s been a crazy few months between potty training, holidays, and just working mom / toddler big feeling life.

thankful for some time to ourselves, to MYself, even if it is

phew! trip 34 sure brought a ton of challenges, but also a lot of growth.

it started in Oregon with no real plan to move home any time soon - and then a somewhat abrupt move home that came with job changes, career shifts, and moving our kids across the country 2x in two years. but oh so glad to be back around family (even if I miss the forest and my Oregon people daily)

the year I trained for and ran a half marathon - Oregon trail style, of course.

it was the year I became an aunt to Benny. 🥰

the year we made the very difficult decision that for sure our family is complete - a decision that I still struggle with, but deep down know it’s the right thing for us.

it’s the year I had the opportunity to start teaching, which I absolutely LOVE! it is so true that who you choose to surround yourself with personally and professionally really does influence your choices - so thankful to be a part of the ICE team, transforming what physical therapy is and being better every single day to provide quality fitness forward care.

it’s the year that I’ve done the most work that really can’t be seen - but I’m more confident and content in who I am as a person.

can’t wait to see where lap 35 takes me (PS how is that even possible?!) aging is a privilege and I really try to not take a single day for granted.

✨ 4 weeks post- Ankle Sprain ✨

I finally have been able to tolerate lateral movements and some polymeric without increased swelling in my ankle. I’m still lacking a little bit of terminal range of motion in the toe pointing direction (plantarflexion) but it’s coming along nicely.

My body was craving a run - so we did it. HOWEVER - here are some things I cared for an paid attention to:
🏃‍♀️ my surroundings, really keeping an eye out for uneven ground and making sure I felt good and stable in my stride
🏃‍♀️ pace - keeping my pace at a nice easy/moderate level
🏃‍♀️ cadence - aimed for 165 strides/min - thanks bpm playlists for keeping me on target (music as a metronome is so much better than an actual metronome)
🏃‍♀️ walk/run intervals - I paid attention to how my heart rate was doing (due to deconditioning over the last sum of weeks) and how my ankle was feeling. I noticed my right calf, getting fatigued and achy a lot faster than my left, which is likely due to the injury. So I kept my run intervals limited to 2:30–3 minutes followed by a walk interval until my heart rate and/or my calf muscles recovered a bit.

Based on my run, some things I will be biasing in my gym sessions will be:
hip hikes for improved pelvic control
Slow forward step downs for lower calf control during the landing phase of running
Quick bent knee calf raises and toe raises

All in all, successful first run back - I doubt it would have felt that way if all I did was RICE at the beginning. I’ll monitor for any latent swelling that creeps back in over the next 12-24 hours and adjust load accordingly, but immediately post-run it’s feeling great! 👍🏼

If your go to, is to stop moving when you get injured 🥴 please reach out to a fitness forward professional that can help keep you moving as much as possible, modify around your injury, and help you get back stronger than ever! 🙏🏼

We’ve got you! 💪🏼

so excited to be joining this team!

pelvic health specialists really should be called “core system specialists” in my opinion 😏

so, if it’s pelvic floor dysfunction, perinatal/postpartum care (remember postpartum is for life), concern around menopause, or any low back/hip/abdominal issues that aren’t resolving, come see me!!!

My approach: holistic (mind/body/spirit) and fitness forward through stewardship — I’m just the guide, the work….that’s up to you 😉 🥰

I look forward to meeting you!!

Exciting News! 🌟 Dr. Cassie is joining the Mindset team startign June 5th as a Physical Therapist and Pelvic Health Specialist! 🌟

Dr. Cassie holds a specialist certification in pelvic health (CAPP-Pelvic) from the Academy of Pelvic Health, is a certified Postpartum Corrective Exercise Specialist (PCES), and is currently pursuing her specialist certification in obstetrics (CAPP-OB).

With a deep passion for pelvic health, Dr. Cassie is dedicated to helping patients navigate pregnancy, postpartum, and menopause. She empowers her clients to overcome challenges like pain, incontinence, and prolapse, fostering confidence and recovery for a healthier, more vibrant life. Dr. Cassie believes in the resilience of the body and embraces a fitness-forward, growth mindset in her practice.

Don't miss the chance to work with her! Dr. Cassie will start seeing clients in the first week of June.

Call us to get scheduled today! 269-447-2672
🌟

happy mother’s day • it’s an honor to serve and be surrounded by amazing mommas every single day • and in case no one has told you, you’re doing a great job!! 🥰🥰