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Podcast: Body Weight and Calisthenics Mastermind

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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.

 

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Aug 30 GM & Programming updates

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Programming Updates!

Dupont:

New Class! Wednesday 6:30 am TRX
Brooke’s Tuesday 7pm Power Playground is on hiatus
TRX Bootcamp Tues/Th @12pmwith Liz starting next week Sep 6

Downtown:

Tuesday & Thursdays mornings 7:30am to 8:20am
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sorry, last week we said these were at Dupont by mistake!

Facility updates:

At MINT Dupont a few pieces of Equipment are unavailable and being serviced: Free Motion Dual-arm, one Precor AMT cardio, one TV on a LifeFitness Elliptical, and one cycle bike.  We are also replacing several cycle bike foot straps. 

 

At MINT Downtown, everything is up and running- the club front doors are experiencing some issues and will be addressed soon. 

 

We work hard bring you fully functioning clubs!  As always, feel free to report any facility functionality issues to feedback@mintdc.com

Information is POWER!

PIQ info

FREE Performance loaner pods for all Power Playground and MINTRIDE classes. 2 minute registration here.

 

Featured Instructor: Anne Wutchiett

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“Every time you think you’ve reached the ceiling, keep raising the bar.”
more about Anne>>>

 Please pardon our dust at MINT Dupont as we create a new studio

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All barre and mat Pilates classes take place in the new studio as of Sep 6
more>>

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Labor Day hours at both clubs will be 7am to 4pm.
Normal hours Saturday (7am-9pm) and Sunday (8am-8pm).

See app or website for class schedules

Making sure you know!

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Memberships are dual club! If you have a class-membership, you have access to Power Playground MINTFuze, TRX, Yoga, Cycle, Barre and all other group classes.

Having an issue with the MINT app?

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It’s probably due to duplicate accounts. Please email accounting@mintdc.com
and Tina will fix it for you!

What’s the Truth About Cupping?

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If you tuned into the Olympics over the past couple of weeks, you’ve probably been exposed to the sight of Olympians covered in purple dots. You therefore have been exposed to the wonderful world of cupping. Cupping is used by many physical therapists, massage therapists and rehab specialists as a manual therapy technique for a variety of musculo-skeletal related conditions. Working as a physical therapist in the DC area, a lot of my patients have become quite inquisitive regarding this rechnique and what it’s benefits are. The NY times has published an excellent post discussing what cupping is, how it is utilized, and what its potential effects are. Check this out and get a little bit more insight into what was going on with the Olympians in Rio.

 

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.

Featured Instructor: Anne Wutchiett

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Meet our featured instructor—Anne Wutchiett! Anne is an Certified Iyengar Yoga Instructor. She has studied with the Iyengars in India, and has 30 years teaching experience. She has specialty in pranayama (breath work) and is also Certified in Mat Pilates.

When asked why she became an instructor, Anne said, “I was inspired by the clarity, strength and overall sense of well being that yoga practice brought to me and wanted to share this incredible gift.”

Learn more about Anne below.

Anne’s Regular Teaching Schedule at MINT:
Sunday, DuPont, 6-7:30pm Flow and Restore Yoga
Tuesday, Downtown, 12-1pm Align and Flow Yoga
Tuesday, Downtown, 1:30-2:30pm Core Pilates+

The Motto You Need to Know for Anne’s Classes:

“clear, precise, inspiring, caring, motivating.” 

 

Favorite Splurge Food:
Pizza!

 

Dream Travel Destination:
Back to Brazil, and the new one would be Berlin

 

Favorite Motivational Saying:
“Every time you think you’ve reached the ceiling, keep raising the bar.“

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Guilt Free Cookies (Yum)

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If you’re anything like me, I have a sweet tooth that more often than not, needs to be filled. While I try to resist the temptation to by unhealthy or unwarranted snack foods, I am frequently craving something that gives me that dessert fix. And more than anything, I love cookies!
Because of this strong desire for a delicious snack, combined with my motivation to stay healthy, I went on the hunt for a guilt-free cookie recipe. After trying recipes from various websites, blogs, etc. and putting my own twist on them, I finally found a mix of ingredients that quenches my craving, while also leaving me without any regrets. The best thing about it is that you can get creative! Feel free to add in/out a variation of the following: nuts, chocolate chips, dried fruits, hemp/flax/chia seeds, etc. Below you will find the recipe to these delicious guilt free cookies – enjoy!

 

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Ingredients
  • 1½ cup old fashioned rolled oats
  • ½ tsp. sea salt
  • 1 tsp. cinnamon
  • ½ tsp. allspice
  • ½ – 1 cup add in ingredients (nuts, chocolate chips, dried fruit, etc)
  • 3 ripe bananas, mashed
  • ¼ cup plain Greek yogurt
  • 1 tsp. vanilla extract
Instructions
  1. Preheat the oven to 350 degrees F. In one bowl, combine rolled oats, salt, cinnamon, allspice and add in ingredients, per your choice.
  2. In a smaller bowl, whisk together mashed bananas, Greek yogurt and vanilla extract until smooth and all lumps are gone. Pour over dry ingredients and mix well.
  3. Using a round cookie cutter (or shape with your hands), spoon mixture into the cutter pressing firmly then removing the cutter. Shape should keep form; do this until you have 20 cookies or you run out of batter. Bake at 350 degrees F for about 15 to 20 minutes and 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.

5 Tips to Staying Fit While on Vacation

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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!

 

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.