We are quickly approaching the time of year when daylight hours dwindle, and the temperature begins to drop. On November 3rd the clocks “fall back,” and for many, especially those with a 9 to 5 office schedule, that means a significant drop in exposure to natural light. This change in time and decrease in daylight can affect our mental and physical health. Here are some things to look out for and tips on managing.

1. Sleep disruption

Even though we’ll technically “gain” an hour overnight, disruption or loss of sleep is a common side effect of the time change. Luckily, if you stick with consistent bed and wake times, you should adjust within about a week. It also might help to slowly shift your usual schedule back in 15-minute increments over a few days. If you have trouble falling asleep, try dimming the lights at least one hour before your desired bedtime. Avoiding phone use and other screens might help as well. 

2. Lower energy  

It takes some time for our bodies’ internal clocks to adjust to the shift in time. Be prepared to feel slightly more tired for a few days, and be patient with yourself as your circadian rhythm adjusts. If you’re lower in energy than usual, try moving your body restoratively. While it can be tempting to double down on caffeine to power through (and we wouldn’t judge you for that extra cup of coffee Monday morning!), be sure to hydrate adequately, too. 

3. Depressed mood 

Seasonal affective disorder is a common ailment triggered by changing seasons and waning daylight in winter months. It’s believed that reduced daylight affects how the body produces serotonin. A balanced diet, including protein, carbs, and healthy fats, can help balance hormonal disruptions. Getting as much sunlight as possible during the day may also alleviate symptoms of SAD. Light exposure in the morning and afternoon will help realign circadian rhythm and help alleviate evening energy and mood dips.  

It’s not all bad – the time change will be welcome for early risers since it allows more sunlight in the early morning hours. If you prefer to move your body in daylight, consider shifting your workout schedule earlier in the morning. MINT opens at 5:30am on weekdays and offers classes at 6am, 6:30am, and 7am Monday through Friday.  

There are also ways to embrace the darker afternoons and evenings. Try a candlelight yoga class, offered on Mondays at 6pm and Sundays at 4:30pm. Other restorative and flow yoga classes are offered on weekday evenings. 

Let us know how MINT can help with your winter wellness! 

Even though Potomac Phil predicted an early spring this year, DCers know that the weather in February and March can swing from 30 to 70 to 50 degrees – a year’s worth of weather in one week! And, of course, there are those spring rainstorms that seem to come out of nowhere and always hit when you’ve left your umbrella at home. Luckily, MINT guarantees weatherproof workouts every day of the week, and there are options for every type of fitness fan. If you love to exercise outdoors but need bad weather alternatives, here are some fun workouts to try at MINT. 

For the runners: 

There is truly nothing better than the first t-shirt run of spring when you finally shed the winter layers and feel the sun on your arms for the first time in months. Until then, try a treadmill workout to maintain cardio fitness. Pounding out miles on a stationary machine can get boring fast, so mix it up with speed and hill intervals for a challenge that will engage your muscles and mind. After warming up, set the treadmill to a low-medium incline and jog for 2 minutes. Then, decline to flatter ground and increase your speed for 1 minute. Repeat until drenched in sweat. 

For the cyclists: 

You’ll find MINT’s signature Rhythm Ride class, a beat-based ride with on-bike choreography and upper body work, on the schedule five days a week. While it’s not quite the same as cruising through Rock Creek Park or taking laps around Haines Point, these classes are available rain or shine and are a great off-season option for cyclists. When classes aren’t in session, members are welcome to use the MATRIX bikes in the cycling studio for their own workouts. 

For the yogis:

While our member favorite outdoor yoga class is on winter hiatus, step into one of MINT’s cozy indoor classes. As seasons transition, it’s good to feel grounded in your body. Restorative yoga classes are offered Tuesdays and Thursdays, while other practices are on the schedule Mondays, Wednesdays, Fridays, and Sundays. Pilates and barre classes are also great low-impact options. 

If classes are not currently included in your MINT membership, now is a great time to switch to the All Access membership – don’t forget to check out our latest membership deal!

As we look towards the end of 2023, it’s a prime moment to jog down memory lane and explore the fitness trends that left their mark this year. These trends not only shaped our workouts but also set the stage for an even more invigorating 2024. Here’s a look back at four standout trends and how they can energize our fitness journey in the year to come.

One-on-One Personal Training Revival: This year saw a remarkable resurgence in personalized fitness with one-on-one personal training sessions. Tailored workout plans and individualized attention became a game-changer for many. As we leap into 2024, consider the immense value of personal training. It could be the key to unlocking your full potential and achieving those ambitious fitness goals.

HIIT’s Continued Popularity: The power-packed punch of High-Intensity Interval Training (HIIT) kept its stronghold in the fitness realm due to its proven effectiveness and efficient use of time. Check out our class schedule to sign up for one of our many HIIT classes. Also, as we gear up for another year, let’s not forget that you don’t need to live in the gym to stay fit. Incorporating short but intense bursts of exercise into your routine can yield impressive results. 

Functional Fitness Flourishes: The emphasis on functional fitness – exercises that prep your muscles for real-life activities – soared this year. For the tail end of 2023 and beyond, think about weaving more of these practical movements into your regimen. It’s a stellar way to boost strength, flexibility, and overall functionality for your day-to-day hustle.

Pilates – The Quiet Powerhouse: Pilates made a stealthy yet impactful entrance this year, appealing to many for its blend of strength, flexibility, and mindfulness. Its emphasis on controlled movements and core strength makes it a perfect complement to more intense workouts. For those plotting their 2024 fitness journey, consider Pilates as a way to balance and refine your routine. At MINT, you can enjoy Mat Pilates classes or work with a trainer one-on-one on our Reformer Pilates machine. 

As we wave goodbye to 2023, consider packing these insights in your gym bags and step into 2024 with a refreshed perspective on fitness. Whether it’s through personalized training, intense HIIT sessions, practical functional exercises, or the controlled grace of Pilates, the goal is to keep evolving, challenging, and enjoying our fitness journeys. Here’s to being stronger, more flexible, and in perfect harmony with our bodies in the year ahead!

In the fast-paced world we live in, finding moments of tranquility can seem like an insurmountable challenge. However, the practice of mindfulness and stress reduction techniques has shown to be a beacon of calm in the chaos.

Mindfulness: Mindfulness is about being present in the moment, aware of our thoughts, feelings, and surroundings without judgment. It can be practiced through meditation but also in everyday activities like eating, walking, or even during work.

Three Tips for Practicing Mindfulness:

• Mindful Mornings:
  • Start your day with a 5-minute mindfulness practice. Sit in a comfortable position, close your eyes, and focus on your breathing. As thoughts come, acknowledge them and let them go, returning your focus to your breath. This practice sets a calm tone for the day ahead.
• Mindful Eating:
  • Turn mealtime into a mindfulness exercise. Chew slowly, savoring each bite, and pay attention to the flavors, textures, and sensations. This not only enhances the eating experience but also aids in digestion and promotes satiety.
• Mindfulness Breaks During Work:
  • Take 2-minute mindfulness breaks during your workday. Step away from your desk, observe your surroundings, and take deep breaths. Notice the sensations in your body, the sounds around you, and the rhythm of your breath. This can help reset your focus and reduce stress.

Stress Reduction Techniques: Techniques like deep breathing, progressive muscle relaxation, and guided imagery are proven to reduce stress levels. Even simple practices like journaling or spending time in nature can have profound effects on lowering stress.

Three Tips for Implementing Stress Reduction Techniques:

• Deep Breathing Exercises:
  • Practice deep breathing for 3-5 minutes daily. Inhale deeply through your nose, filling your lungs completely, then exhale slowly through your mouth. This exercise triggers the body’s relaxation response, reducing stress hormones.
• Nature Walks:
  • Incorporate short walks in nature into your routine. Whether it’s a park, a trail, or just a tree-lined street, spending time in nature can lower stress levels and improve mood. Aim for at least 15 minutes, and leave your phone behind to fully immerse yourself in the experience.
• Progressive Muscle Relaxation (PMR):
  • Before bed or after a workout, practice PMR. Starting from your toes, tense each muscle group for 5 seconds, then release. Work your way up to your head. This not only reduces stress but also helps in muscle recovery, which is particularly beneficial for active gym-goers.

Adopting these practices into our daily routine doesn’t require monumental changes. It can start with just a few minutes a day, gradually building a habit that can lead to long-term benefits for both mental and physical health. Embracing mindfulness and stress reduction is not just about finding moments of peace; it’s about cultivating a lifestyle that allows you to thrive amidst the chaos.