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Introducing Seara Mainor: Our New Yoga Instructor

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Yoga has the power to heal, transform, and uplift both body and soul. It’s a practice that brings physical and mental wellness together in a harmonious dance. At MINT, we are delighted to introduce our newest yoga instructor, Seara Mainor, whose journey through yoga embodies the essence of this ancient practice.

Seara Mainor

Seara Mainor’s introduction to yoga came during her high school years, a time when her body endured the rigors of competitive sports. She initially embraced the 26×2 sequence, formerly known as Bikram yoga, as a means to counterbalance the physical toll her athletic pursuits had taken on her. While she quickly recognized the physical benefits of yoga, it was the immediate sense of peace, connection, and self-compassion that truly resonated with her during those moments of intense focus.

What makes Seara’s approach to yoga unique is her commitment to being a “lifetime learner.” She is driven by the belief that yoga is not just a series of poses but a path to self-discovery and personal growth. She encourages her students to listen to their bodies and express themselves fully on and off the mat. In her classes, Seara cultivates an environment of compassion and kindness where students feel safe, welcomed, and deeply connected to their own bodies.

With a strong athletic background and a daily Mysore practice, Seara offers a unique perspective on yoga sequences, making her a perfect fit for those seeking powerful Power and Vinyasa flows. However, she’s also skilled at tailoring classes to the individual needs of her students, ensuring that yoga is accessible to everyone, regardless of their experience level or physical condition.

Seara’s journey to becoming a yoga instructor is a testament to her dedication and passion for the practice. After completing her undergraduate studies with dual degrees in Biology and Cognitive Science with a concentration in Philosophy at the University of Virginia (UVA), where she was a decorated athlete in soccer and field hockey, she went on to earn a Master of Public Policy Degree. In April 2023, she received her 200-hour Yoga Teacher Certification from Flow Yoga Center under the guidance of Debra Perlson-Mishalove and Marie Belle Riviera Perez.

Beyond her role as a yoga instructor, Seara is a true adventurer at heart. When she’s not guiding students through their yoga practice, you can find her immersed in the great outdoors, playing soccer, running, reading, or painting with friends and family.

At MINT, we are thrilled to have Seara Mainor as a part of our yoga community. Her dedication to the practice, commitment to her students’ well-being, and her multifaceted background make her a remarkable addition to our team. Whether you’re a seasoned yogi or a beginner looking to embark on a transformative journey, Seara’s classes at MINT will leave you feeling inspired, rejuvenated, and deeply connected to the power of yoga.

Join us in welcoming Seara Mainor to MINT, and let’s embark on this yoga journey together, one breath at a time.

Welcome to 2024 at MINT!

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New Year’s resolutions – some people love them, some people hate them, but regardless of your feelings, they are always a popular topic come January. Whether you want to call them resolutions, intentions, goals, or anything else, here are some ideas to kick-start 2024 with energy and motivation. 

  1. Rest

This might not be at the top of your “new year, new me” list, but getting adequate rest is so important to your body, energy level, and overall health. If you already work out regularly, try to include 1-3 rest days into your week. If you’re new to working out, maybe aim for every other day so your body adjusts at a realistic pace to increase movement. Sleep is important, too – it’s ok to skip that morning workout if you had a late night! Your body might benefit more from sleep than pushing it when you’re low on fuel. 

  1. Hydrate

Proper hydration is important whether you’re working out or not. The general guideline for water intake is half your weight in ounces, though if you’re active and sweating, you should add ~12 ounces for every 30 minutes of activity. Fill up that brand-new Stanley cup and get sipping. 

  1. Try different foods or cuisines 

While there is always a lot of diet talk around the new year, I want to encourage you instead to focus on incorporating new-to-you foods into your meals. Maybe there’s an ingredient you always see but don’t know what to do with. Maybe a new restaurant opened in your neighborhood. Whatever it is, mixing up your go-to meals with new options makes fueling your body enjoyable and exciting. (Also, did you know that the MINT newsletter occasionally features new recipes? Check it out and get cooking!) 

  1. Find new ways to move your body 

Will this be the year that you join a recreational sports league? Learn to swim or ride a bike? Train for a race? MINT has added many new classes to the schedule – try them and let us know what you think. There are endless ways to move your body, so find what brings you joy! 

With any of these ideas, take the pressure off – for many, the thought of starting a whole new routine all at once is daunting and leads to failure. If you incorporate any new habit or change even once throughout the week, it’s better than not at all. And most importantly, do what feels right for your body and your routine. Movement should be fun and positive, not punitive. 

The start of the year is always a busy time at MINT. While walk-ins are accommodated when space is available, we strongly recommend booking ahead for classes and gym time. We look forward to seeing you in the gym!

Slow Burn Sculpt: Challenge Yourself with Deliberate and Engaged Movement

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If you’ve perused MINT’s schedule recently, you might have noticed a new class offering: Slow Burn Sculpt. This full-body workout combines endurance and strength training with deliberate, measured movements emphasizing control, balance, and muscle building. Exercises are performed slower to allow for precise, deep muscle engagement and a focus on correct form. 

According to instructor Tali Israeli, Slow Burn Sculpt “blends the time-tested principles of traditional strength training with the grace and precision of barre and pilates-inspired exercises. It focuses on building often overlooked and weaker muscles, improving stability, precision, and control of your body, building core strength, and improving the mind-body connection – while still providing a full body workout.” 

The class is suitable for all levels, and modifications are offered and encouraged as needed. Tali gives demos on each exercise and guides to ensure the right muscles are being activated. Most moves use bodyweight to engage the core, glutes, shoulders, and chest, though sliders, light dumbbells, and a pilates ball are also frequently used. Expect lots of plank variations, too! 

With a focus on tempo training, the class will challenge your body with slow, controlled movements and targeted muscle activation, resulting in a challenging but lower-impact workout. If you enjoy the intensity of a Power Playground or Flex class and the intentionality of a Pilates or barre class, give Slow Burn Sculpt a try. 

Slow Burn Sculpt is offered on Thursdays and Fridays at 5pm. Sign up today!

2024 Class Policy Reminder

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We know you love our classes just as much as we do! To ensure that all members have the chance to experience our classes and to help our instructors properly prepare, we ask that you register with intent, and keep our class cancellation policy in mind. Make sure you check in for your gym visit so we know that you attended! 

  • Class registration is 100% required. We DO accommodate walk-ins when space is available.
  • Class late cancellation fee is $5, with an 8-hour window for classes designated as [SELECT], and a 2-hour window for all other classes.
  • A class “no show” fee is $13, which includes late arrivals and cancellations made <10 minutes prior to class start time.
  • Late arrivals may not be granted access to class.

These standards maximize everyone’s opportunity to participate in class and are always available here on our website. (‘For members’, ‘Policies’, Appointment Policies’). If you experience an emergency that has led you to late cancellation or no-show, please reach out to our GM, Bresni, directly. Bresni can be reached by emailing Bresni@mintdc.com. 

NEW Classes Added To The Schedule (Dec 2023)

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Interested in trying out some of our newest classes led by all-star instructor Myke Nicholson? Check out the descriptions below and save your spot in class here.

POWER FLEX BUILD: MINT’s signature Strength Training class for all levels with a focus on compound and total body movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, odd objects like SandBags & Tractor Tires, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX BLITZ: MINT’s signature Strength Training class for all levels with a focus on explosive, coordinated movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX Lower Body: MINT’s signature Strength Training class for all levels focuses on Glutes, quads, hamstrings, calfs, and lower body dominant-movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX Upper Body: MINT’s signature Strength Training class for all levels focuses on atls, pecs, traps, shoulders & upper body dominant-movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

Muscle Soreness – What It Is and How To Treat It 

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Muscle soreness is a common occurrence in the days following a workout. You might be surprised to learn that this soreness is caused by small amounts of damage to the muscle and connective tissue around it and the inflammatory response this damage triggers. While this sounds alarming, it’s completely normal and nothing to worry about – in fact, it builds strength since the muscle is built back stronger during the repair process. 

Sometimes, soreness comes from ramping up the intensity of your workout. Sometimes, it comes from returning to exercise after a break. Either way, it’s no fun to wake up feeling achy. Here are some tips to prevent and treat standard muscle soreness:

Hydrate

Hydration is key to any workout. Being dehydrated can cause soreness to last longer and feel more intense. Be sure to drink water before, during, and after your workout. Electrolyte supplements can help as well.  

Warm-up and cool down

It’s essential to warm up before beginning a workout – it gets your blood flowing and enables more oxygen to reach out to muscles. It doesn’t have to take long – just two to three minutes of dynamic movement is enough to prepare your body for exercise. Some great warmups are a brisk walk, jumping jacks, and jogging in place. A post-workout cooldown is equally as important. Stretching and foam rolling are great for tired muscles. 

Slowing increase intensity

If you’re hoping to ramp up your workouts, don’t go from 0 to 100. Take it slow and build strength incrementally. This allows your muscles to adapt and grow without over-taxing or straining. 

Active recovery

It might seem counterintuitive but don’t stay stationary when you’re sore. Instead, try active recovery in the days following an intense workout. Gentle movements and light activity help keep blood circulating and speed up your body’s ability to heal and build muscle. A long walk or yoga are great options. 

It is always important to listen to your body. If something feels off or more painful than your usual level of soreness, take a few days off and/or visit a medical professional as needed.


Personal training is a great way to customize a program for your individual fitness goals. Learn more about our December personal training deals here.