MINDnMIRROR

move, gather, grow, and wonder

Five things that belong together: movement, community, real food, honest bodies, and the questions underneath it all. Start wherever you need to.

The five arms and the studio

One brand, every way in

TRAIN WITH ME

Personal training, run coaching, and nutrition coaching. Strength built for your body and your life.

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GATHER n MOVE

Free weekly workouts at seven Pensacola locations. All levels. Movement is better shared.

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GROW n GATHER

Small-batch water kefir, ferments, plants, and gatherings across the Gulf Coast. Real food, made by hand.

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TAKE OUR BODIES BACK

A community gathering for honest labels and getting seed oils and synthetic additives out of our food.

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SPEAKING n MEDIA

Talks and deep dives on consciousness, perception, and the brain. Curiosity over certainty.

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WEB STUDIO

Websites for local businesses, built clean and fast. The studio behind Mind and Mirror.

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Already a client?

Log in to see your program, log workouts, and track your punch card toward a free class.

Client Login
MINDnMIRROR
DEMO
← SITE
YOUR GOALS
RECENT WORKOUTS
THIS WEEK
GATHER AND MOVE
Full weekly schedule. Tap any session for the location, map, parking, and the planned workout.
Filled dot = Melissa's workout  |  Ring = community workout club
UPCOMING EVENTS
Red Tent  Full moon monthly · Women only · Location TBA
Food Workshops  Bimonthly · Dates and location TBA
Grow and Gather  Seasonal market · Dates TBA
Speaker Series  Quarterly · Location TBA
RED TENT  @mindnmirror ↗
Monthly women's gathering on the full moon. No agenda, no performance. Bring something homemade to share or contribute to a potluck. Group altar. Tea and real conversation.
When   Full moon, monthly
Location   To be announced
Cost   Free
Bring   Something homemade to share, or a dish for the potluck. Something for the group altar if you feel called.
FOOD WORKSHOPS  @mindnmirror ↗
Hands-on classes covering fermentation, pickling, whole food cooking, and kitchen skills. Greenhouse plant starts available. Projects include planter builds, pot trades, and upcycling cups and mugs for drainage planting.
When   Bimonthly · dates to be announced
Location   To be announced
Includes   Fermentation, pickling, sauerkraut, kimchi, water kefir, whole food recipes, seasonal cooking
Follow @mindnmirror for dates and locations as they are announced.
SPEAKER SERIES
Quarterly conversations on consciousness, health, and human potential. Speakers include researchers, practitioners, and people with firsthand experience at the edges of what we understand about the body and mind.
When   Quarterly
Location   To be announced
Cost   Free
GROW AND GATHER MARKET  @growgathermarket ↗
Seasonal market featuring fermented goods, water kefir, sauerkraut, kimchi, plants and greenhouse starts, and curated local vendors. Free entry.
When   Seasonal · dates to be announced
Location   To be announced
Cost   Free entry
GATHER AND MOVE WORKOUTS
Free weekly runs across seven Pensacola locations. All paces, all levels. See the Schedule tab for the full weekly lineup.
Free · No registration · Show up
LOG A WORKOUT
WORKOUT HISTORY
WORKOUTS ATTENDED THIS WEEK
Check off the Gather and Move sessions you made it to. Each one is added to your workout log and progress automatically.
WEEKLY CHECK-IN
Complete each Sunday. Melissa reviews every response and adjusts your plan accordingly.
CONNECT YOUR TRACKER
Log your food in an app you trust, then share your diary with your coach. Tap to open or set up your tracker.
MYFITNESSPAL CRONOMETER
Two-way diary sync is on the roadmap and turns on with the full account system.
TODAY'S MACROS
1,840
CALORIES
142g
PROTEIN
198g
CARBS
62g
FAT
Calories1,840 / 2,100
Protein142 / 155g
TODAY'S FOOD LOG
MORNING
Eggs (3) + avocado + sauerkraut
420 kcal
PRE-RUN
Banana + almond butter
220 kcal
LUNCH
Ground turkey rice bowl + roasted veg
580 kcal
SNACK
Greek yogurt + blueberries
190 kcal
DINNER
Salmon + sweet potato + broccoli
430 kcal
MELISSA'S NUTRITION NOTES
Protein is consistently hitting the target, which is great for your training load. Eat within 30 minutes post-run. Keep fermented foods in rotation. Cut seed oils entirely if you haven't already, use olive oil, butter, or coconut.
WHOLE FOOD RECIPES
Post-Run Recovery Bowl
Ground turkey · roasted sweet potato · sauerkraut · olive oil · sea salt
Cook turkey in cast iron, roast sweet potato at 400F until soft. Plate together, top with a spoonful of sauerkraut and a drizzle of olive oil. Simple, fast, hits protein and carbs in the recovery window.
Pre-Run Fuel
Banana · almond butter · raw honey (optional)
Eat 45-60 minutes before a hard run. Light, digestible carbs without anything heavy. No protein right before, save that for after.
Grain-Free Breakfast
3 eggs · half avocado · sauerkraut · side of kimchi
Scramble or fry the eggs in butter or coconut oil. Add the fermented sides. Keeps you full for hours, good fat and protein balance for a rest day or easy training day.
Long Run Hydration
Water kefir · pinch of sea salt · squeeze of lemon
Water kefir gives you natural probiotics and light electrolytes. Add a pinch of salt and some lemon juice post-run to replenish. No sugar crash like sports drinks.
More recipes in the Food Workshops tab under Events.
PROGRESS PHOTOS 🔒 PRIVATE
Private to you and your coach. Add a photo to track changes over time.
Photos stay on your device in this preview. Secure cloud storage locked to your login turns on with the full account system.
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START WEIGHT
--lb
CURRENT WEIGHT
0mi
MILES LOGGED
0
TOTAL WORKOUTS
UPDATE YOUR STATS
Miles and workouts are calculated from your workout log automatically.
PACE IMPROVEMENT
Easy Pace10:20 → 9:48 /mi
Tempo Pace9:05 → 8:38 /mi
Long Run10:50 → 10:10 /mi
WEEKLY MILEAGE TREND
W1
W2
W3
W4
W5
W6
MILESTONES
First 10-mile long run Sub-9 tempo mile 6 weeks consistent 94 miles logged -6 lbs total
CURRENT GOALS
UPDATE YOUR GOALS
NOTE FROM MELISSA
HOW THIS WORKS
Melissa sends notes directly to your dashboard. Program updates, feedback, encouragement, and check-ins show up here. In the full version, you'll get notified when a new note arrives.
MESSAGES WITH MELISSA
MELISSA
Welcome to the portal. This is where we communicate between sessions. Message me any time.
Monday 8:14 AM
YOU
Thanks! Monday run felt really good. Kept HR in zone 2 the whole time.
Monday 9:32 AM
MELISSA
Perfect. That's exactly the goal. Aerobic base is building well. Thursday is the key workout this week.
Monday 10:05 AM
YOUR DOCUMENTS
📋
Training Plan - Current Week
PDF
Download
🥗
Nutrition Framework
PDF
Download
📋
Race Plan Template
PDF
Download
💪
Corrective Exercise Routine
PDF
Download
📖
Real Food Shopping Guide
PDF
Download
CONNECT TO SUPABASE
To enable real file uploads and downloads, connect to your Supabase project. Files shared by Melissa will appear here instantly.

1. Create project at supabase.com   2. Settings > API   3. Paste URL + anon key into portal config
JOURNAL
Anything: how you're feeling, what's working, questions for Melissa, race day notes.
SAVED PROGRAMS
Keep your training plans and programs from Melissa here.
WHAT YOU WANT TO SEE
These are features and offerings in the works. Sign up for the ones you want and I'll move forward when enough people are in. No commitment, first to know when it launches.
YOUR PROFILE
EDIT PROFILE
Changes save automatically.
ABOUT THIS DEMO
This is a preview of the Mind and Mirror client portal. In the full version, your profile, workouts, goals, journal, coach notes, and files are all saved to a secure database and accessible from any device.

Ready to get started? Book a free consult at mindnmirror.com