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Don’t stress yourself this holiday season by setting unrealistic goals. You will go to holiday parties. You will eat, drink and be merry. Focus on maintaining your weight, strength, flexibility and you’ve achieved plenty.

‘Maintain, Don’t Gain’ Holiday Fitness Challenge

November 19 – December 31

*Must enter by Nov 12

CHALLENGE DETAILS:

Receive one “point” (sticker, check mark) for gym check-in (not taking class)
Receive one “point” for bringing a buddy (members can bring unlimited buddies, up to two at a time, during this 6-week period)
Receive one “point” for taking a grx class
This means you can earn up to 4 “points” per visit. Ex: If you come to the gym (1pt) with two non-member buddies (1pt/buddy) and you take a class (1pt) = 4 points
Points will be combined across both clubs and tracked on challenge posters.
There is no limit to how many buddies you can bring (limit to two at a time, as stated above), how many classes you can take or how many times you hit the gym.
Must be signed up by November 12 in order to participate and be eligible for prizes and free buddy access.

Sign yourself (and your buddies!) up for the “Maintain, Don’t Gain” Holiday Challenge here.

Join the MINT community (MINT Ambassadors, MINT members and MINT staff) for a happy hour on Monday, November 7th at The Ellipse Rooftop Bar, located at the Hyatt Place on K Street NW. This new rooftop bar is complete with heaters and a great view of downtown!

ellipsehappyhourgraphic

Join us for pre-holiday MINT merriment, a raffle (prize is a personal training session!) and happy hour specials (which include martinis, sliders, wings). And MINT members will also receive an additional 10% off their bill!

FALL SPECIAL – FREE OFFER

Got Neck, Back, Shoulder, Knee or Ankle

Pain??

Get back to the Gym… Working out

WITHOUT missing days, WITHOUT living in

fear and WITHOUT taking Painkillers!!

Get a FREE 30 minute Discovery Physical

Therapy Session, ONLY 5 Slots remaining!

Hello Mint Members,

It’s Trupti here… from Manual Medicine Spine &

Sports Physical Therapy at MINT Downtown.

I’ve got something exciting to share with you today

especially as Fall weather is upon us, and you all

want to enjoy the next 6-8 weeks of great running,

biking and hiking weather. I’ve had several

members coming in to check in with me, lately.

Some have finally wanted to address some past

injuries/ailments that they have put off being

examined as their Summer was packed with travel/

family time. Others have been coming in to

address injuries/ailments they have developed

from being active during the Summer, but want to

continue to enjoy an active lifestyle while this

great Fall weather lasts.

Therefore, I’ve put together a special FREE offer

on getting a 30-minute Free Discovery session at

my clinic in MINT downtown this week (October

31- November 4, 2016).

The Discovery session offers you a chance to get

me to assess and evaluate that knee or back or neck

or shoulder issue that has been affecting your

ability to work out in the gym, lift weights or go

out running/hiking/biking or attend your spin, yoga

or barre class. If you are having difficulty sitting or

standing at your computer because of neck or back

trouble, this is your chance to get a free

assessment. You will also walk away with some

healthy tips to set yourself on the right path to

recovery.

(Perfect way to get yourself some answers so you

can quickly get back to being active and mobile

again!)

Anyways, here’s the deal…

This special offer for this week is exclusively

going out by email, and as you’re reading this

today, I don’t want you to miss out.

There’s only 5 spaces available…

So if you’d like to finally get back to an active and

mobile lifestyle without that knee or back or

neck/shoulder pain stopping you from doing what

you enjoy, or even has been keeping you from

moving forward out of fear, email now at

mmssphysicaltherapy@gmail.com, OR give us a

call on (202) 670 8874 where you can leave a

message – and I’ll save a space in my calender for

you!

Call or email soon! These spaces fill up QUICK!

Trupti

P.S. These discovery sessions are very helpful…

I have already helped a good number of MINT

members get back to a better and more active

lifestyle with some great tips on injury prevention

and staying active and mobile through the

Summer.

Email or Call ASAP – the first 5 people get to

save a space!

Trupti Mehta PT, MS, OCS

Manual Medicine, Spine & Sports Physical Therapy

Owner/Physical Therapist

1001 16th St NW

Washington, DC 20036

P: (202) 670-8874.

mmssphysicaltherapy@gmail.com
Value added care for personalized and exceptional results

Want a chance to be a featured MINT member? Fill out this (quick!) survey for a chance to be featured on the blog and in our newsletters!

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: Triangle, or Uttihita Trikonasana.

Triangle, Uttihita Trikonasana

Start in Warrior Two. Shorten the stance so that your feet are about three feet apart.

Straighten the bent leg, maintaining a gentle bend in the knee.

Bend towards the right, bringing your right hand towards your right foot. The hand can rest on the ankle, on a block, or on the mat.

Your left hand extends from your body straight up.

With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling. Imagine you are between two panes of glass—you want your body to fit nicely in that plane of space.

You can look towards the hand that is stretched overhead, out in front of you, or towards the ground if it is more comfortable.

Release any unnecessary tension in your neck and face.

After you are done, try the pose on the other side to even out the body.

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.

Oatmeal has long been touted as a great, healthy breakfast food. It’s minimally processed, and studies have shown that it helps control appetite over a longer period of time than other popular breakfasts. Traditionally, oatmeal fans will consume it with brown sugar, nuts, berries, milk, and other sweet toppings. But did you know that oatmeal is equally- if not more- delicious as part of a savory meal at any time of the day? I first started experimenting with savory oatmeal bowls a few months ago and have been obsessed with them ever since. Here are a few of my favorite variations, but oatmeal can be a great substitute in almost any dish that you might normally use rice, quinoa, or another grain. You can basically throw whatever veggies and protein you have in the fridge into some oatmeal and you have a full meal. (Plus, oatmeal is cheap!) Any kind of rolled oats will work; I normally use instant, but many recipes recommend steel cut.

Spinach and Roasted Veggie Oatmeal

Serves: 1 Ingredients: 1 cup water (or broth) 1/2 cup rolled oats 1/4 cup chopped spinach 1/4 cup cubed and roasted butternut squash or sweet potato

Photo from shape.com

1 teaspoon rosemary (or other spice of choice) Salt and pepper to taste 1 fried egg (optional) Directions: Boil water with oats in a small saucepan over high heat, stirring occasionally, until thick and creamy, about 15 to 20 minutes. Stir in spinach, then remove from heat. Add squash, spices, and salt and pepper to taste. Top with fried egg, if desired, and serve warm.

Roasted Tomato Basil Oatmeal

Serves: 1 Ingredients: ½ cup Steel Cut Oats 1 cup Water 2 Roma Tomatoes (sliced)

Photo from girlmakesfood.com

2 teaspoons Extra Virgin Olive Oil (plus additional for drizzling if desired) 2 tablespoons Fresh Basil (roughly chopped) ⅛ teaspoon Garlic Powder Salt and pepper (to taste) Directions:

Preheat the oven to 425 degrees.
In a large pot add the oats and water on high heat.
Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
Dish up with a little drizzle of olive oil on the top and enjoy!!

Savory Oatmeal with Scallions and Soy Sauce

Serves: 2 Ingredients: 1 cup rolled oats (steel cut is my personal recommendation) 2 cups water 2 teaspoons soy sauce

Photo from seriouseats.com

1 tablespoon scallions for stirring, 1 teaspoon for garnish A couple shakes of sea salt Directions:

Combine water, salt, and oats in a medium saucepan and turn the heat to high. When the water boils, turn to low and cook, stirring frequently, until the water is just about absorbed (about 5 minutes).
Turn off heat, stirring in 1 tablespoon of scallions and soy sauce while the pot cools down. Sprinkle that last teaspoon of scallions on top for extra crunch.

Power Playground has been a MINT favorite for years. This popular class will now be offered in two formats:

Traditional HIIT style and ‘BURN.’

You’ll see these changes reflected on the class schedule beginning November 4th.

Here’s what you can expect!

PowerPlayground “HIIT” – AKA “High Intensity Interval Training” – This mega-popular 50 minute class, held in the PowerPlayground Area of our gym, is anything but routine! Designed to increase cardiovascular endurance with a variety of total body circuits ranging from 10 – 15 different intervals. Not only will you experience workout creativity to its finest with our MINT instructors, but also a dynamic and cardio pumping workout using the “Power” of kettlebells, resistance bands, weights, ropes and more but circuits are uniquely designed to emulate an adult fitness “Playground.” Challenge yourself against the clock and with the assistance of a heart rate monitor (*PIQ system compliments of MINT,) you’ll see your stats on the leaderboard for accurate performance zone, performance IQ and caloric burn. Sign up NOW before it’s too late as this signature class fills up fast! *We encourage all members to take part of our heart rate monitoring system, PIQ for measured intensity levels that indicate: heart rate, performance color zones and overall performance IQ. HIIT is for all athletic abilities and ages 18+, no prior fitness credentials needed just water and a towel. [Avg. Caloric Burn 400-800 Calories] PowerPlayground “BURN” – Think you’ve mastered total body HIIT performance? Well here’s a new challenge called “BURN”: combining the elements of traditional “PowerPlayground” circuits with ballistic movements, strength and power to give you the ultimate BURN workout. Designed to bring out your inner beast mode. These circuits are weight bearing and heavy resistance training aka HIRT “High Intensity Resistance Training.” Note: you need to be able to lift 30 lbs overhead, make a 24″ box jump, Flip the big tire, Push/Pull 80lbs sled…and that’s just the beginning! If you’re ready to unleash the inner athlete then this is the heart pumping, strength training program is for you. Due to extreme intervals with weights and intervals, a heart rate monitor is highly encouraged for safety reasons. PIQ is complimentary for this class, you’ll see your stats on the leaderboard for accurate performance zone, performance IQ and calorie torching! This class is NOT for beginners! If you’re ready to take your fitness goals up a notch under the guise of seasoned MINT trainers/instructors, then this is definitely the class for you! Sign up NOW before it’s too late as this new class fills up fast. [Avg. Caloric Burn 600-1200 Calories]

Think you have what it takes to be an American Ninja Warrior?

NBC’s hit competition series is looking for athletes to apply for this upcoming season. Apply today. You know we’ll be cheering you on!

A few weeks ago I took my first Barre class ever. I know, as popular as the format is at MINT, this was long overdue. As a guy who has been lifting since age 14, I wasn’t sure what to expect. I love yoga, so figured that gave me some level of preparation, which turned out to be accurate, somewhat.

I was the only guy in a class of about 12, but it didn’t feel intimidating, mainly because Kathryn was very welcoming of everyone and the other participants were, thankfully, more into their own workouts than concerning themselves with the dude who felt a little out of place. That feeling quickly disappeared as we started; the class kept moving which is always my preference. Because each move was well explained, following along was straightforward, and although the work was definitely not easy, having a weight training background was an asset.

This was NOT ballet! The angles at which my legs and body moved were unfamiliar, challenging deep muscle fibers in a new way, and proving much more of a core workout that I anticipated. My legs were literally shaking by the end, a humbling experience after having squatted over 400lbs years ago. Like yoga did years ago, I can see how Barre as a program can continue to expand its reach to attract a large variety of those seeking diverse fitness experiences.

Patrick John
CEO

Warrior Two, Virabhadrasana II

This pose exudes fierceness

Feet are on the same “track,” roughly 4-5 feet apart. The right foot turns 90 degrees sideways, towards the right, while the left foot is ground down at a 45-degree angle.

Bend into the right knee at a 90-degree angle. The left leg stays straight.

Raise the arms in line with the shoulders, palms face down. Feel a line of energy running through the tips of your fingers, stretching them out in opposite directions. Keep your gaze on the third finger of the hand that stretches over your bent leg, or gently close the eyes.

Bring the shoulders up towards your ears, and then gently roll them back, bringing the shoulder blades together and shining the heart.

Engage uddiyanabandha, bringing the belly button in and up towards the spine. This is not an instruction to hold the breath. Continue to breathe fully.

Check that your hips are square. On this side, the left hip has a tendency to push forward, pull it back so that both hip points face out equally in front of you.

Release any unnecessary tension in your neck and face.

After you are done, try the pose on the other side to even out the body.

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.