Join us for a Sunday Funday workout + brunch!

September 18, 2016 by mint-sk

Start your Sunday Funday at MINT! No plans? Don’t worry, we’ve got you covered!

This Sunday, September 25th, take one of our challenging and fun Sunday classes (you’ve got a bunch to choose from) and then head downstairs to Red, White and Basil (from 12-3) for brunch, where MINT members get 10% off their brunch tab!

Not a member? Not to worry! You can still get in on the fun. We’re opening up all classes (listed here) to non-members for a discounted drop-in rate of $12/class! Once you get to Red, White and Basil, show them your class e-reservation to take advantage of the 10% discount.

Non-members, remember to sign up for classes here and use the promo code ‘SUNDAY12’ to pay just $12 for each class you take pre-brunch!

Round up your workout BFF and reserve your spots ASAP! RSVP and invite your crew with our Facebook event.

Need a Good Cardio Workout? Look No Further

September 13, 2016 by mint-sk

The Importance of Setting Goals

September 7, 2016 by mint-sk

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What drives you to get to the gym? What are your motivations? Have you ever taken a step back from your workout and thought about what you’re inspired by the moment you set foot in the gym? Perhaps your goals are related to an upcoming race, sporting event, or competition. Or maybe there is a specific movement or task that you want to accomplish that requires you to train in a specific pattern. Whatever it may be, goals are a great way to hold yourself accountable for your work, allow you to objectively measure progress, and to strive for success in the fitness setting.

Leading group fitness classes and participating in individual workouts is something that has been a huge part of my life over the past 10 years. Despite constant visits to the gym and countless group exercise classes taught, I had never really taken time to determine what my personal drivers were. I always hoped to teach successful, challenging and fulfilling classes for my participants but I myself, was only driven by the “feel good” factor when leaving the gym. Let me point out, that the “feel good” factor that you get upon leaving the gym, is a great motivation – as I believe many people work out for this reason. The question is however, are you capable of more? Could setting objective and measurable goals for yourself influence the feeling that you get when you leave the gym, and/or influence how excited you are to get your workout going? For me, setting goals has made all the difference.

A few months ago I decided, “I want to do a pull up.” I don’t want to use assistance, bad form/mechanics, or feel unsuccessful. I want to successfully pull myself up from a bar and be able to control my weight downward. It seemed frightening and unachievable at first. In fact, I often wanted to avoid even attempting the movement pattern as it was intimidating how difficult it felt. But I decided to put that aside, and incorporate the achievement of this new movement into my weekly work outs. I started with a lot of help – both physically (whether my boyfriend’s assistance lifting me up, or the weight assist of a machine) and mentally (words of encouragement and self-talk). Initially, movements just focused on grip strength involving holding myself up at the top of the bar and trying to maintain an isometric hold. From there, I began practicing the art of eccentric control – lowering myself down in a slow and controlled manner (again, with assistance initially, progressing to less and less assistance). Finally, the concentric part of the motion (the actual pull up aspect) was incorporated. As I became more successful with these movement patterns, I started to increase my range of motion through the pull up and increase the amount of repetitions I was doing. And now, I can successfully say that I can officially do a pull up – in fact, multiple pull ups, with good form and control.

Now this post is by no means written to tell you about the journey to do a pull up or boast about success I achieved in the gym. It is intended to inspire you. It is intended to motivate you to create goals and go after them. It is intended to make you go after things that may seem unachievable or confronting and put your best effort forward. In creating goals, you have the ability to enter and exit the gym with a purpose, and with the ability to achieve new and exciting movement patterns and activities. So give yourself a break from all the craziness of your day and write down one to three goals you have for yourself from the fitness perspective. Hold yourself accountable and go after them. You can do it, and you will feel great!

Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

Podcast: Body Weight and Calisthenics Mastermind

September 5, 2016 by mint-sk

Introducing a brand new health and fitness podcast by Exercise Science enthusiast, Bo Hickey. Bo grew up outside of Philadelphia and attended Penn State University for a B.S. in Kinesiology-Fitness Studies, after which he pursued his M.S. in Kinesiology and Exercise Science right here in DC, at The George Washington University.

Bo’s background is chock-full of fitness-related experience—from leading youth, high school, and college students through speed and agility programs designed to increase athletic performance, to serving as a TRX and Boot Camp instructor at DC’s Reformation Fitness, to serving as a Recreation Assistant to the U.S. Department of Defense at the U.S. Naval base in Yokosuka, Japan. Currently, he serves as the Assistant Director of Facilities and Operations at the University of Pennsylvania in Philadelphia.

Bo started his podcast, Bomenclature in the Spring of 2016 in an effort to further learn more about his passion—health, wellness, and fitness—from fellow experts and enthusiasts around the country.

In the tenth episode, Bo speaks with Ivan Black, Lead Trainer and Owner of Next Step Performance, a top-notch fitness facility in Harrisburg, PA.

You can listen to the podcast here or by clicking on the photo below. In addition, find out more about Bo at his website www.bomenclature.com.

5 Tips to Staying Fit While on Vacation

August 25, 2016 by mint-sk

With the end of summer approaching and temperatures at an all time high, it’s possible you have a vacation or two planned to get away and spend some time relaxing. You’ve probably worked hard at getting and maintaining that hot summer bod and are feeling really confident in how you look and feel, so don’t let it go to waste. While vacations are a great time to “splurge” a little bit and get out of your normal routine, try not to undo all of your hard work once you get there with an overindulgent week. The next time you have a vacation planned, keep these helpful healthy tips in mind, to keep you on track and allow you to enjoy your well earned vacation, while also looking the part.

1. Plan a Workout – set aside some time during your day to participate in physical activity. Whether it be body weight exercises, plyometric activity, a long walk, or a stretching session, give yourself the opportunity to move, and perhaps sweat a little. It will give you more energy for those vacation days and can give you an opportunity to explore your environment!

2. Explore the Outdoors By Foot – if you’re traveling to a new city, beach or environment, take the opportunity to explore your surroundings. Walking places versus relying on modes of transportation will increase that step count, and may even allow you to bump into a hidden gem that location has to offer.

3. Pack Games/Toys/Fitness Equipment -what you choose to pack in your suitcase can totally influence what you have the ability to do while on your trip. If you’re planning on spending time outdoors or on a beach, bring a frisbee, football or kite to get you moving. These activities can be fun and playful, but also get you burning calories.

4. Don’t Overindulge on Wasted Calories – while it’s important to enjoy yourself and eat/drink delicious things while away, don’t eat/drink just for the sake of it. Perhaps pack healthy snacks and or breakfast options so that you don’t have to spend every meal eating out at restaurants. This will also make the moments where you choose to eat out more worthwhile and guilt free.

5. Have fun! Being stress free, relaxed and happy is the best way to be on a vacation. So enjoy it! You will feel better and come back feeling revitalized!

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