202.470.5238
Home > Blog > Health & Wellness

Should You Workout When You’re Not 100 Percent?

by

Should You Workout When You’re Not 100 Percent?

That is the question…

If you’re a regular at MINT, you may find that you take fewer sick days compared with your sedentary peers.  A 2015 study found that regular exercise might give your immune system a boost.  You can read more about that in the Phys Ed blog for the New York Times.

But even the most die-hard MINTer is likely to get a cold or the flu this winter, or to suffer from allergies from exposure to indoor pollutants like mold.  Should you skip your work out when you’re feeling lousy?  It depends.  Here is the question you need to ask yourself: Are all of your symptoms above or below your neck?

Above the neck symptoms include a stuffy nose, sore throat, headache, or sneezing.  Below the neck symptoms are things like a cough from deep in your chest or an upset stomach.

If it’s just a cold, you may find that you feel better after spin class.  You can always dial back the intensity of your sprints and climbs, de-germ your bike with wipes, and enjoy a good heart-pumping workout.  You’ll probably breathe easier after class – exercise can temporarily relieve nasal congestion.  In fact, studies have shown that your cold may not impair your lung function at all.

Nausea, aches, and a ‘productive’ cough are all signs that you should take a day or two off to rest and recovery.  Try out some restorative yoga poses you can do from the comfort of your bed. Drink plenty of fluids, get lots of sleep, and tell your body that you will be back on the bike in no time.

Best wishes for a healthy and active winter!

MINT cycling instructor
Nikki Mueller is a MINT cycling instructor!

Holiday Season Workouts

by

10 Holiday Workouts
Holiday season has already begun, which means our normal routine is altered as we are busy with travel plans, visits with family and friends, more time to veg around, and routine gym closures.

 

Just because you will be busy during this holiday season, does not mean you shouldn’t take some time for yourself to maintain the fit bod you’ve been working towards. While it is human nature to indulge over the holidays with treats and sweets, it is important to keep up with an exercise regimen – to get you feeling accomplished, strong, and less guilty following those holiday meals. Because you may be traveling over the holidays and/or the gym has adjusted hours over the holiday weekend, that does not mean that you can’t find a way to work out in the comfort of your own home.

 

Take a look at these fun holiday themed workouts to give you some inspiration and incorporate them into your routine over this holiday season! Enjoy!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

Healthy Chanukah Latkes

by

December 25th is quickly approaching and while many of us have Christmas festivities on our minds, you may also be anxiously awaiting the start of Chanukah!

Latkes Photo cred: Sarah and Jason, Flickr
Latkes, photo cred: Sarah and Jason, Flickr

Chanukah begins this year on December 24th – so this time of year is certainly one to celebrate, with Christmas and Chanukah both overlapping. As these holidays approach, it is a little easy to become indulgent and neglect some of our healthier and more mindful habits. In order to better prepare for the 8 nights of Chanukah, below is a link to some healthy latke recipes.

Latkes are potato pancakes, traditionally made with shredded potatoes and fried in oil. This link provides some great healthy alternatives to make latkes a little more guilt free with options to substitute potatoes for ingredients such as zucchini, beets or sweet potato just to name a few.

Take a look and enjoy! Happy holidays!

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

5 Creative Ways to Stay Active During the Holidays

by

Christmas, Chanukah, Kwanzaa, New Year’s Eve, etc, etc, etc. Whatever it is you celebrate, we hope you truly enjoy it and spend time with family and friends. But that doesn’t make you have to halt your active lifestyle.

MINT Ambassador, Erika, rounded up some creative ways to stay active during the holiday season!

5 Creative Ways to Stay Active During the Holidays

1. If you’re staying in DC, check out an indoor neighborhood pool.

2. Play with the kids! Got cousins, nieces and nephews? Put them to work!

  • Play TAG! volunteer to be “IT” for a few rounds and see how many steps you can rack up.
  • Everyone (read: kiddos) love a good human jungle gym! Get low, offer piggy back rides and superman flights  (Note: Some height and weight restrictions may apply!)

3. Make your holiday gatherings a game!

  • Every time you get asked an awkward question, do 5 pushups. (You know what we’re talking about! “When will you two get married?” “No kids yet?” “Do you really need another glass of egg nog?” and on, and on, and on….)
  • Every time you go to a retail store, do 5 burpees
  • Every time you hear a child crying, do 5 squats
  • Every time you get asked, “Did you eat yet?” do a 60-second plank
  • Every time you meet a new relative (baby, spouse, distant cousin…), do 5 jumping jacks
  • Every time you go to a bar, 50 crunches

4. Dust off mom and dad’s throwback VHS/DVD workout videos and get your sweat on, old school style. Jazzercise, anyone?

5. If you’re heading out of town, or back to your hometown, pop into your local fitness club or studio (solo or grab a family member or friend) and ask about a visitor pass or short-term access membership.

Enjoy the upcoming holiday season – no matter what you’re celebrating!

6 Tips for Eating Healthy During the Holidays

by

 

Photo credit: Kristina Servant on Flickr
Photo credit: Kristina Servant on Flickr

Holidays are approaching, and that means one thing… holiday parties. At first, seeing your loved ones, coworkers, or friends gathered around an endless buffet and bar sounds enticing.

But after two months of nonstop celebrations, it may be a frustrating struggle to fit into your favorite jeans. Well, we have a couple solutions for you to avoid packing on those pounds throughout the holidays!

1. Eat Before Going to a Party.

Before you head out, enjoy a healthy snack (or meal) to curb your appetite. Eating a healthy, substantial breakfast in the morning can prevent overeating later on in the day. Right before a party, eat a filling snack with protein and complex carbohydrates, such as peanut butter with whole wheat crackers or hummus and carrots, to hold you over.

2. Everything in Moderation.

It is totally fine to indulge in a piece of pumpkin pie—just not the third or fourth slice. Feel free to enjoy the dessert, but try using a smaller plate. Studies have shown that when smaller plates or bowls are used, a smaller portion is viewed as “more filling.” Choose your indulgences wisely!

3. Keep Up the Exercise.

Even if you do not have time for your normal gym routine, try and fit in exercise wherever you can in your busy day. Shovel snow, clean for houseguests, dash through the stores in search of presents, or even just go for a walk after dinner.

4. Provide a Healthy Dish to the Party.

Photo credit: Amazing Almonds on Flickr
Photo credit: Amazing Almonds on Flickr

Instead of bringing yet another dessert, offer to bring a healthy dish to the party. There are tons of holiday recipes that are modified to be a bit more health conscious. For example, if your signature dish is “Green Bean Casserole,” slim it down with fresh mushrooms and vegetable broth—instead of the cream of mushroom.

5. Stay Away from the Table.

If engaging in conversation, try to stand more than an arm’s length away from the snacks that may be out before the meal. While chatting, you may not notice yourself even reaching for the nuts or chips on display. Therefore, stay as far away (as possible) to avoid temptation.

6. Colors First!

Fill your plate with vegetables and fruit first before moving onto the creamy mashed potatoes and honey-glazed ham. The fruits and vegetables may fill you up first, and remember—everything else in moderation!

These are just a few suggestions to keep you on track throughout the holiday season. It may seem impossible to prevent any weight gain, but all the more reason to stay active at MINT Health Club & Studio!

Johanna is a MINT Ambassador. Fitness as well as eating right have always been two major passions of hers -- her first degree was even in Nutrition! After finishing up her Master's this past summer, she now work as a Registered Nurse, but when she's off, you can find her running or lifting at the gym.Johanna is a MINT Ambassador. Fitness as well as eating right have always been two major passions of hers — her first degree was even in Nutrition! After finishing up her Master’s this past summer, she now works as a Registered Nurse, but when she’s off, you can find her running or lifting at the gym.

Yoga Alignment Workshop: Cobra, Bhujangasana

by

Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose.  Stop if you feel pain or intense discomfort.  Yoga is meant to be yummy.

I love vinyasa yoga and I am obsessed with good alignment.  This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury.  Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing.  In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture.  Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit.  Today’s pose is Cobra, or Bhujangasana.

Cobra, or Bhujangasana
Cobra, or Bhujangasana
  • Start by lying on your stomach. Bend your elbows at 90-degrees, and bring the hands to rest on the mat near the top of your ribs.  Fingertips are spread wide and gripping into the mat.
  • Gently press the palms firmly into the mat and lift your torso up, shining your heart towards the ceiling.
  • Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.
  • Gaze a few inches above where your hands are placed, or towards the sky. Whichever is more comfortable for your neck—depending on where you are in the pose.
  • Legs remain outstretched, with toes pointing behind you.
  • Flex the thighs and the buttocks.
  • Release any unnecessary tension in your neck and face.

Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador. Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.