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11 Tips to Avoid Aches, Pains and Injury While Working in Your Garden or Yard This Spring

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Last year a 63 year-old patient (let’s call her Kay) came to my clinic very discouraged. She said she went to the doctor because of back pain and stiffness and was told she had arthritis. She was distraught as she lives alone, is very active and felt that she was doomed to live in pain. Funny thing was, her pain was very minimal and once I asked about her pain, here is what she said.

“It started after I trimmed 17 bushes around my house over a three-day period. I had never experienced back pain before this, but when the doctor told me I have arthritis, I knew I had to stop everything or I would live in pain.”

I smiled and gently assured her that her arthritis had been there for years and that if I trimmed 17 bushes in three days I would feel back pain and aches. I let her know that her life was not over by any means and the fact she was able to trim 17 bushes in three days proved she was far from being done with activities, BUT, I said, “Kay, maybe take a few less bushes a day and spread it out a bit longer and everything would be fine next time.” She left with a new lease on life relieved to know arthritis did not have to slow her down…
SO, with Spring nearly in full swing, it’s time to get your yard and garden prepared for summer. Is YOUR body ready? Many people spend the winter months less active, or hibernating (if you will), so you may be at risk for injury IF you do not prepare adequately. Getting out and working in the garden / yard too quickly can cause muscle pain, back, shoulder, and knee strains and pains.

Here are some tips to help avoid some common aches and pains you might encounter while gardening:

✓ Start slow and slowly progress the level of activity.
✓ Work smarter, not harder. Use tools to reduce risk and strain on body.
✓ Warm up first by walking &/or stretching before beginning yard / gardening work.
✓ STOP at any signs of pains in joints or back, though it is NOT unusual to have
some muscular fatigue or soreness with new activities.
✓ Feel free to use an ice pack for any region of soreness. I recommend up to 20’.
✓IF pain persists > 72 hours without relief, call our office for advice.

To HELP minimize risk of injury during working in yard/ garden, try these simple tips:

✓ Alternate positions frequently to avoid stressing muscles and joints or causing fatigue. Keep plant pots at various heights, on tables, at waist level and on ground to help with changing positions.
✓Drink MORE water than you think you need, many people are dehydrated and do not know it.
✓ Do not be afraid to take breaks to move, stretch and rest a bit each 45-60 minutes.
✓ Use proper tools to avoid stressing your body unnecessarily, e.g. knee pads for kneeling, thick handled spades for planting etc..
✓ When done with activities remember to “cool down” with a walk or gentle stretching activities.

MOST importantly, remember pain is a sign from your body that something is wrong. IT is not worth creating more problems by working through or pushing through pain. Don’t ignore your body’s cries for mercy. NOT stopping may cause more problems than it is worth. IF pain does NOT calm down in 48-72 hours, call our office and ask for help on what to do!! We are always here for you!!!!

New Class Reservation Policy

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Dear MINT Members,

We have updated our class reservation standards to further encourage pre-registration. We’ve done this for a few reasons.

First, to maintain our general sustainability, we must run classes which actually have attendees! Being a progressive company, we are always exploring and trying new classes- some hit and some miss. Our new policy encourages pre-registration, which gives us maximum accurate information as to a class’s success rate.

Second, to maintain the resources to continue bringing you fresh programming (as well as maintaining awesome gyms), it’s our due diligence to not run classes to an empty room. Along with the new policy, more classes with extremely low or no registered attendees will be cancelled prior to class starting. This allows us to continue a weekly class that may have spotty attendance vs cancelling it altogether.

Lastly, related to above, most people don’t want to be in class alone; including instructors. The market for great instructors is very competitive; maintaining the best requires giving them active classes to lead.

We have zero interest in charging class related fees; that’s never been our business model and it’s not now. Please reserve with intent and cancel when you need.

Class Standards

  • Class bookings and personal training appointments at MINT may be canceled or rescheduled when appropriate advance notice is given.
  • You will be charged $5 for cancellations given within 6 hours of class start time. No-shows will be charged $13. Please try to notify us if your schedule changes so we can alert our instructors and make room for additional guests
  • Please note that individual class occurrences without adequate registrations are subject to cancellation
  • When reserving a spot for a non-member buddy, book yourself twice (note: computer only, cannot be double booked via MINT app). You are responsible for both yours and your buddies reservations per standard policies
  • To change a class reservation or training appointment, use our app or log into your MindBodyOnline account.

We Thank you for being a valued MINT member!

Meet Gina Burd, our Member of the Month!

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I joined Mint in September when I moved here from Boston. My favorite part about Mint is that it is a non-judgmental and friendly community. When I first joined, I was recovering from an achilles tendon injury that prevented me from having a consistent exercise routine. My initial goal was to increase my strength and endurance, and now, six months later I even lost 30 pounds. I take Barre and POP Pilates classes with Kathryn and find her enthusiasm very contagious. Timea’s Pilates classes are challenging and so “Zen”. Both instructors have different approaches and both have really contributed to improving my overall health. I’m very grateful!

Now Hiring for Outreach Director

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Posted March 16, 2018

Outreach Director

MINT is seeking a dynamic and driven individual who excels at external promotion, networking, sales, and creating and maintaining relationships. Required attributes include strong organizational skills, sales/marketing background, an engaging personality and interpersonal skills, cold-calling skills, and ability to stay calm and focused on lead targets and overall goals.

Primary responsibilities are:

1.Lead creation: Personally engaging local retail, apartment, business, and pedestrians to facilitate both individual sales leads and organizational/corporate sales leads
2. Ambassador team management: Lead and manage MINT’s team of about 20 Ambassadors within their roles in outreach.

This is a permanent part time position with flexible hours of 15 to 20 weekly. There is excellent opportunity for advancement, but advancing is not a requirement. Qualified individual is able to work a mix of some partial weekday days, some evenings, and some weekends, all on a very flexible schedule. MINT owners will direct outreach focus areas depending on company needs; for instance the first 4 to 6 months of the position will be entirely devoted to creating leads for the new MINT Studio.

Lead Creation: 12 to 15 hours weekly
● Create meaningful engagement of the surrounding community by connecting with local organizations and residential population to drive leads to the MINT facilities, utilizing free trial offers, group discounts, special group classes, team-building activities at MINT, co-branded events, etc.
● Legwork, cold-calling, multiple follow up, personal meetings, and relationship building and management
● Create relationships with local organizations:

○ Retail and restaurant: Identify and execute ways to connect with their customers, setup co-branded events, gain their company’s participation in MINT corporate memberships

■ Within 30 days: five or more meetings
■ Next 30 days: eight or more additional meetings
■ Following 30 days: ten or more additional meetings

○ Apartment and condo buildings: connect with residential manager; arrange table events, co-branded events, flyers for inside individual apartments, and other mediums to reach residents.

■ Within 30 days: five or more meetings
■ Next 30 days: five or more additional meetings
■ Following 30 days: five or more additional meetings

○ Local offices: connect with decision makers to gain their company’s participation in MINT corporate memberships

■ Within 30 days: five or more meetings
■ Next 30 days: five or more additional meetings
■ Following 30 days: five or more additional meetings

○ Specific efforts to connect with members at WeWork at Manhattan Laundry
○ Other organizations identified by Outreach Director and others

● Personally follow up with leads created from events

 Internal Sales

● A limited scheduled internal facility sales role of 3 to 6 hours most weeks will help build team camaraderie and maximize information flow (note that lead follow-up work can be accomplished during some of the sales hours). This internal sales role can likely be scaled down after two to four months.

Ambassador Team Manager, 2 to 5 hours weekly:
This role is primarily organization and overall leadership. Note that the hours are in relation to management of the team, and will be spread out.
● Leadership:

○ Lead MINT’s ambassador team by providing leadership and communication
○ Lead by example; show the team personally how to do outreach effectively
○ Leverage the team with the personal outreach role to plug Ambassadors into events and follow up
○ Hold each individual accountable
○ Provide individual and team incentives
○ Be the primary POC for the team, field requests and inquiries
○ Field requests from partners and potential partners

● Logistics and organization

○ Hold quarterly launch meetings
○ Organize and send ambassador team updates
○ Personally participate in select events
○ Recruit, interview, hire, and onboard two to five new ambassadors quarterly
○ Create and manage calendars for outreach
○ Decide which ambassadors are being invited back each quarter

○ Tracking:

■ Points earned throughout each quarter, and calculate cash bonus rewards
■ Partner perks
■ General productivity
■ Update ambassador staff list

Position reports directly to MINT owner Patrick John, and works in collaboration with facility General Managers, Marketing Director, and others as needed.

Compensation is $25,000 annually
Apply to: Patrick@mintdc.com
Performance review after first 60 days will be based on observed leads created

Flash Sale! Personal Training Promo

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Flash sale! 50 pack stock-up promo
Extended by popular demand

$10/session off lowest rates

Trainer $3550

Master $4,050

No expiration date on these sessions/cannot be purchased with discounted gift cards

Let’s Talk About Food!

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Dear Foodies,

Let’s talk food! It’s no secret diet and nutrition play a major role in our lives. Without proper nutrition, the body cannot and will not adapt to forced change, i.e. maintenance, bulk or shred. When we don’t eat upon waking and then workout; we deprive our metabolism of fuel to burn for energy shutting down ATP.

In addition to the harsh physical effects there are emotional and mental effects. Nutrition is a vital role in our moods, cognitive response, neuro receptors, sleep, and of course our eating patterns.

What to do before and after a workout:

  • Eat! Eat! And Eat! Before a workout.
  • Carb based and medium glycemic foods like bananas, apples, nut butters are great pre-workout fuel.
  • Hydrate before workouts. Try to consume water before working out to avoid dehydration.
  • Post workout is time to replenish and recover. A low glycemic carbohydrate and high protein diet is great to begin rebuilding muscle tissue and also restore energy.
  • Eat organic, pesticide free, no – GMO, hormone free foods!

Most importantly and to put it simply, the body is a fantastic and beautiful machine. Treat it well through whole organic foods and it will be good to you!

By: MINT Studios GM, Liz Harvey