The holidays are over and the calendar says 2019, it’s a great time to take a look at your fitness goals. Seven reasons why a MINT Personal Trainer makes the key difference in getting you there:

• Our trainers apply their expertise and think for you.
• They provide accountability and motivation.
• It’s an ego boost!
• They help you identify and reach goals.
• They personalize your workout.
• Reduce the possibility of injury.
• They will push you just enough.

Right now we have a special offer for personal training sessions at 14th St – 10 sessions for $599. That’s less that $60/session!

Get it!

New Around Here?

The MINT Cycle team continues to grow! In an effort to offer you the best instructors in the city and expose MINT’s riders to diverse talent, unique coaching styles, new skill sets and creative formats, we are constantly working to recruit instructors to round out our roster. Have you checked out some of our newest faces? We encourage you to sample all of our class offerings – we have something for everyone!

Ori Korin Cycle Program Director
True story: Ori walked out of her first indoor cycling class five years ago midway through the second song. A couple years later, she gave it another shot and realized a good instructor, the right music, and a little perseverance go a long way. Her classes promise something for everyone, from the hard-core climbers to the wild speed demons, and her rides will help you leave the studio prouder and stronger than when you walked in. It’s a beautiful gift to have bodies that work…let’s celebrate them! When she’s not cycling, you can find Ori thinking big communications thoughts in the labor movement, trying to make sequins work-appropriate, and drinking obscene quantities of Dunkin’ Donuts iced coffee.

Audrey Lamb
Audrey loves sweating, screaming and dancing in a dark room on stationary bikes. She has been leading spin classes around the DMV for over 8 years. A certified holistic health coach, her classes emphasize the mind/body connection and just how good you’ll feel after you walk out of her class.

Katie Frost
Katie started teaching cycling when she was 17 and taught for six years all through college and graduate school. After graduation, working in consulting pulled her away for a few years, but she returned to teaching in 2017, and she’s thrilled to join the MINT team. Katie designs each class around a goal: strength, speed, endurance, or intervals.

Julia Rodenas
Julia received her B.S. in Bioengineering at University of Maryland, studying topics such as biomedical technologies, biomechanics, and physiology. Before college, Julia was a competitive figure skater for over 10 years. Her rigorous training schedule required hours of training on and off the ice. This is where Julia’s passion for health and fitness first began, and it has transformed and grown since then.

Bethany Imondi
Bethany has been teaching spinning for more than five years. She loves to make themed playlists and choreograph her classes to the music. In addition to indoor cycling, Bethany is a four-time marathoner and certified group fitness instructor.
 

Sasha Whitney
Looking for a low impact workout after unofficially retiring from running, Sasha took her first indoor cycling class and was instantly hooked! Naturally, the next step from 3-5 days per week riding in the crowd was to hop on the podium and start teaching. In Sasha’s class, expect a high intensity and energy ride to hip hop, r&b, techno remixes, and a little trap with melodic hypnotizing beats that will leave you sore but wanting more!

Danielle Karst
Danielle is a fitness enthusiast who loves indoor cycling and group fitness classes. After years of attending classes in D.C. (and nearly every city she has visited), she decided to try teaching and loves sharing her love for fitness and music with riders of all levels. She uses a high-energy rhythm format to encourage and motivate riders. When she’s not cycling, you can find her working as a litigator, exploring the city, or traveling.

Allison Schacter
Looking for a way to procrastinate from thesis writing in grad school, Ally joined her friend for her first cycle class and was instantly hooked. She brings her love of music and excitement to each of her classes. When she isn’t in front of a class, Ally works as a public health professional by day and is an avid baker.

Amy Klein
Amy Klein is a certified Spinning Instructor who believes the best way to stay fit is to find activities you love to do! Amy is an avid indoor cyclist and is excited to bring others into the indoor cycling community through the creation of a fun, safe environment where participants of all levels can have a challenging workout while enjoying energizing music and the support and encouragement of everyone in the room.
 
Set Up for Success!
Whether you’re a regular indoor rider or new to the sport, proper bike set up is key to a great ride. There are several different types of indoor bikes that vary from studio to studio, but once you know your settings for MINT’s bikes, you can spend more time focusing on your form, your resistance and your cadence! Any MINT instructor is happy to help you with bike set up either before or after class, and if you haven’t checked your settings in awhile, it never hurts to check them again!

Here’s a great check-list and a graphic to help you:

✓ Seat height
✓ Seat fore and aft
✓ Handlebar fore and aft
✓ Handlebar height

Other good things to know:

✓ Resistance levels: MINT’s bikes go 1-20, but each instructor will use the scale differently. Listen up during the warm up to hear how the describe resistance, and if they use words like gear, tension, etc.

✓ RPMs: This is how many times your feet go around each minute – your cadence. How fast or slow you’re peddling is of course tied to how much resistance you have on the bike!

✓ Heart rate: Many classes at MINT will use our PIQ heart-rate monitoring system, which will show you which heart rate zone you’re in during class. If you use your own monitor, it can also sync with that system, or with the bike’s monitor. Depending on the class, your instructor may coach based on target heart rate zones as well, but if you prefer not to wear a monitor, you can always track your progress using your RPE: rate of perceived exertion, or how hard it feels like you’re working.

✓ Color mode: At MINT’s new Manhattan Laundry studio, our bikes utilize Coach by Color technology and a measurement called Functional Threshold Power (FTP) to help riders gauge how hard they’re working. Read more about it here.

Power of the Positive
MINT Cycle team’s own Colleen Daly is helping train other MINT instructors on the important of body positivity in fitness coaching. With help from research from Northwestern University’s Body and Media Lab, we’re working to make body positive fitness practices the norm, not the exception. Research shows that this coaching style improves retention, boosts the self-esteem and self-efficacy of participants, and improves fitness outcomes. Body positivity is an essential component in achieving important public health outcomes, and MINT’s cycle fitness professionals are committed to learning the science of body positive practices, and providing strategies to create healthy and supportive environments for all fitness participants to achieve their goals. Stay tuned for more information on trainings for members, too!

Have Something to Say?
Feedback forms, iPad kiosks and class reviews are always there for you, but if you have thoughts, suggestions or concerns, you can also email your MINT Cycle team directly! We often get the best ideas from our members, and we’re always happy to hear more. Plus, we find that most questions and issues can be addressed with direct lines of communication, transparent dialogue, and a mutual commitment to making sure MINT has cycling classes to suit as many members’ needs as possible. So whether your favorite class is always packed with a waitlist, or you prefer a smaller more personal ride, our goal is to offer something for everyone, and we hope you’ll join us on the bike soon! Reach out to Ori at ori@mintdc.com, and she can always forward it along to the other instructors too!

This past October I was invited to fly out to L.A. and audition to become a POP Pilates®Master Trainer. I was so excited to meet Cassey Ho, who is the creator of POP Pilates® and Blogilates. It was an amazing weekend full of learning and sweating, and at the end of it, I was thrilled to be offered a spot on the team.

POP Pilates® is a Pilates-inspired dance fitness class that fuses ab-chiseling and total body defining moves choreographed to upbeat pop songs. This intense, mat-based workout challenges students to rhythmically flow from one exercise to the next, developing a rock solid core while leaving no muscle untouched. Most POP Pilates® moves originate from classical mat Pilates and share the fundamentals of breathing and core engagement. The difference is in the class design, the relationship with music, and the sequencing and reps. We like to say that the class is like a “dance on the mat,” and while the movements are challenging your body, the flow of the class is challenging your brain and strengthening your coordination skills. And my favorite aspect of POP Pilates® is the inclusive nature of the class, with options to modify and progress most movements to make them an appropriate challenge for all fitness levels.

As a POP Pilates® Master Trainer, my job is to travel across the country to lead day-long instructor certification classes. Each one starts with a POP Pilates® Master Class, and then we dive deep into the structure of the class, how to work with music, and teaching techniques. Typically only about half of my students getting certified have ever taught a fitness class before, and that creates an incredible learning environment for both new and seasoned instructors. Experienced instructors are amazing resources for the beginners, and the beginners bring a fresh perspective and energy that is so inspiring. And the incredible part about teaching POP Pilates® is the community of teachers there to answer questions, give advice, and offer support and encouragement to one another. I stay in touch with many of my certification students, and it’s so exciting to see them now taking on permanent classes in their hometowns. One of my students is taking her teaching to the next level and is actually in the process of opening her own studio!

On Sunday, March 18th MINT will be hosting a POP Pilates Instructor Certification class from 9:30 AM – 5:30 PM at the Downtown studio. I’m so excited to lead a training here in DC, and I’m looking forward to bringing more amazing POP Pilates® instructors to our area. If you or someone you know is interested in teaching fitness, I encourage you to sign up for the training here.

And if you’ve never tried POP Pilates®, I’d love to see you in class on Wednesdays at 9:30 AM and Sundays at 2:35 PM in the main Mind Body studio at MINT Dupont!

If you have questions about the class or the certification training, please don’t hesitate to reach out to me via email at kathryn@mintdc.com

Why do I keep getting the same injuries when I run? – Part 1

Are you frustrated with constantly dealing with same running injuries over and over again? Are you tired of thinking you have recovered only to have the same injury come back several months later? Read on to find out why you are dealing with repetitive injuries.

A wise man once said “running reveals weakness and if you run enough, injury is not too far away.” When you run, you experience 2-3 times the force of your own bodyweight!.. with every step! Over the course of a run you experience an extreme amount of force through your joints which can lead to injury.

What if you could get to the underlying cause of your injuries that keep plaguing you and keep you from doing what you love? What if you knew exactly what to do to prepare for your upcoming 5K,10K, or even half marathon?

Research has shown that up to 80% of runners will experience some injury during their running lives.

The most common injury they will experience is knee pain. The knee is a simple hinge joint that is wedged between your hip and your foot, and the reality is that your knee is usually not to blame!!

Knee pain is usually either a result of poor hip control or over-pronation issues. Pronation is a natural motion of the foot that happens when your foot contacts the ground and your arch goes inward. Over-pronation is when your arch collapses too
much, placing increased stress on all the joints above.

In Part 2 of this blog post (stay tuned next week – March 3, 2018) we will discuss about what to do about your over-pronation issues. The first joint above the foot/ankle just happens to be your knee, and often takes the brunt of any issues in the foot.

Poor hip control and hip muscle weakness is another common problem that leads to increased stress on your knee, and we will explain more about how to avoid this issue in Part 3 of this blog post ( stay tuned week of – March 11, 2018)

So to answer the question in the title of this blog post: if you continually get the same injury as you ramp up your mileage, then rest and/or whatever “treatment” you’ve had to solve the problem is not removing all the underlying causes of the injury.

In today’s unfortunate healthcare world, clinicians are often forced to see many more patients per day than they should. If a patient has knee pain, they only have time to look at the knee … but as you’ll see in the next two articles, this will often lead to missing the whole story, and therefore failing to address why you keep getting the same running injuries over and over again. If you need help, Call my office at once at (202) 670-8874 or visit me at the Mint Health Club to schedule your 30 minute consultation to see how Physical Therapy can help. Don’t delay–schedule now so we can assess your specific issue and get you fit and injury-free for the Rock N Roll Marathon on March 10, 2018.

Pigeon pose is the king of all hip openers, one of the most versatile and potent poses to address tension and improve range of motion in the hips and lower body. It is a fantastic pose to dive into more deeply if you are a regular yoga practitioner—it is likely already a part of your practice in some form. But pigeon is also a great tool to incorporate into your routine more generally as a way to release and lengthen after running, cycling, or other types of exercise. It is also an essential counter-pose for all of us who sit for long hours during the day. However, pigeon is a complex pose that requires poses to open and prepare the body, to ensure that the knees, hips and low back are safe as you explore this deep stretch.

If you’ve never done pigeon before or if you have restricted movement in your hips or sacrum, or any knee injuries, start with the reclined version of pigeon pose on your back. To begin, lay on your back with knees bent, feet hip-width distance apart. Cross your right ankle over your left thigh, above the knee. Actively flex both feet then you can begin to draw your left knee towards your chest, threading your hands behind the left thigh. Make sure you continue to flex your right foot strongly to protect the knee joint and then gently press the right knee away from you to deepen the stretch in the outer right hip. Keep your head and shoulders releasing down to the mat to avoid creating tension in the neck. Do the other side.

When you’re ready to come into the full version of pigeon pose, start from table or downward facing dog. Bring your right knee forward to land slightly behind and to the right of your right wrist. Your shin can be diagonal or can come more parallel to the front of the mat depending on your flexibility. Engage the right foot to protect the knee joint. Then make sure your back leg is neutral, left outer thigh and outer hip rolling down into the mat. Actively lengthen the back leg down into the mat and lengthen up and out of the floor to elongate the left hip flexor and psoas muscles. If there is space between your right hip and the floor, place a block or folded blanket there for support. Breathe in the upright shape or begin to fold forward onto hands or forearms or rest onto a block in front of your front shin. Explore the other side—particularly with hip openers, you may find that the experience on one side of the body is different than the other.

In pigeon, as with all yoga poses, if you feel any pain or discomfort in your joints, back off and try a different variation. You may feel some intense sensation in this pose—make sure to keep breathing deeply!

Benefits of pigeon pose: Increases range of motion in hips, lengthens hip flexors, prepares body for backbends and seated poses, can reduce lower back pain associated with hip tension. Good counter pose for runners and cyclists as well as desk warriors—start with the reclined version if you haven’t practiced this pose before!
Contraindications: knee injury, sacrum instability or lower back injury.

We will be exploring variations on pigeon pose all month in our yoga classes. If you have questions or would like to dive deeper into your pigeon practice, talk to any of our MINT yoga instructors!

By: Kristin Adair