July 2017 Newsletter from Intensity Director, Liz Harvey

Message from the Director
Dear Members,
I trust that your summer is off to a wonderful start! July brings hot weather, fun in the sun, pool parties and of course travel. When you’re not busy traveling and summer grilling, we have a plethora of classes in the Intensity department I encourage you to try. Personally this month is very special for me as I celebrate two years working with MINT (and it’s my birth month!) It’s been a tremendous privilege to share a wealth of knowledge and my passion for fitness with you. I extend a very sincere and heartfelt thank you to all of my incredible instructors as well as the members who have made this department a thriving success. During my brief time at MINT I’ve seen and designed many changes; MINT Boot-camp once residing in the Main Studio now outdoors, Power Playground’s continued brand success in both clubs, to the renovation of an Intensity Studio from the gym floor, and most recently the launch of MINT’s first studio. Speaking of the new studio on 14th street, I could not be happier to lead the new expansion along with fellow rockstar instructors late summer. More news to come in the following months so please stay tuned!

So Why Intensity, You Ask?!
In order to understand the “WHY”, perhaps it’s best we dive into the question of “WHAT” first. You’ve probably heard many different acronyms during peak hours of the gym like: HIIT (high intensity interval training), HIRT (high intensity resistance training), AMRAMP (as many rounds as possible), and EMOM (every minute on the minute). These interesting and weirdly sounding labels are some of the foundations for many if not all Intensity classes. Intensity, as it applies to fitness, includes the use of power, force, strength, agility and endurance in a workout. As instructors we often use methods of time, reps, and sets to gauge performance and programming in our workouts. Not all workouts are created equally, which makes the intensity program and it’s instructors VERY unique. All MINT instructors design their workouts specifically for optimal performance and results. So how does one choose which class to take?

How to Choose the BEST workout for you?
Power Playground: MINT’s signature and most popular multi-circuit class highlights a variety of strength and cardio elements. All circuits within the class are timed so that the focus is endurance. Power Playground has become a brand of it’s own, so much that we have developed a list of Playground sub classes.
– Power Playground TRX: this boot-camp style class features bodyweight suspension training alongside weighted elements like medicine balls, kettlebells, and free weights. These block formation classes include reps and sets that are timed.
– Power Playground HIIT: Much like it’s inception, this class is cardiovascularly designed for peak performance and ultimate caloric and “after burn” effects. 10-15 circuits with cardio bursts built into the class.
–Power Playground Athlete: Designed for the sports athlete in you! Performance, technique and agility are incorporated in these workouts. A slower methodical approach to calisthenics is used to ensure optimal conditioning.
– Power Playground BURN: MINT’s toughest and most challenging class combines the use of power, strength and stability for peak caloric burn. Not for beginners, this advanced class peaks the curiosity as well as challenges the mind and body.

PLYOFIT: PlyoFit takes Plyomentrics or dynamic power bodyweight movements to new heights with tabata intervals! Think 30 to 45 seconds intervals with short 10-15 second breaks. Explosive shortening and lengthening of upper and lower body muscle groups. This workout will provide a challenging cardio total body workout.
TRX BOOT-CAMP: TRX suspension training, a challenging strength based class and one of the best forms of function fitness while utilizing minimal equipment. Our TRX instructors design creative total body workouts for the purpose of functionality, mobility, strength and cardio.
TRX SENIOR: Exclusively designed for 50+, This class will improve strength, balance, and coordination.

OUTDOOR BOOT-CAMP: Outdoor Boot-camp meets at Marie Reed Field across from the DuPont location. Open for all athletic abilities and ages. Instructors creatively design a variety of total body circuit moves across the field.
MINTPump: Kick the Cardio for a moment and focus on muscle conditioning. Strength based class that utilized free weights, bars and steps for a total body workout. Slow controlled movements to help build deep muscle tissue. Focus on the toning and tightening the body and results will amaze.

MINTCore: MINT’s shortest class, only 20 minutes focuses solely on upper/lower and lateral abdominal movements.

How to Incorporate Intensity into Your Routine?
So now that you have an idea of what we offer, WHY is incorporating Intensity into your routine important, simple! Constant shock to the body yields better and faster results. Whether building muscle, maintaining or losing fat; a combination of these classes coupled with a variety of cycle, barre and yoga continuously keeps the body and mind engaged. If you’re new to strength and intensity training, then I suggest 2x/week. If you’re aiming for results oriented fitness goals, as mentioned above, then I suggest 3 or more times a week.

Tracking Your Performance 
In addition to attending class, we also have ways to monitor peak performance in the Intensity Studio, called PIQ. PIQ is MINT’s complimentary heart rate monitor system offered to all members calculating heart rate during performance. Why is this important? Colored zones represent a variety of fitness levels. These zones indicate performance output and calories burned. A fantastic way to gauge your daily and monthly caloric output. Zone performance is also important in identifying nutritional needs as well, by calculating one’s daily caloric burn, one can identify their appropriate daily calorie intake and outtake. I challenge you to incorporate these classes into your summer routine. I can assure you won’t regret it, see you in class soon!

Happy Training, Liz Harvey

Ride your way through the seven kingdoms in preparation for the highly anticipated season 7. All songs featured have titles referencing major events from the show. Of course, the intro song will make an appearance once or twice. Bonus points for any participants who dress up!

RSVP

 

MINT invades Whiskey Ginger, right in time for Father’s day.

50% off sale items. 20% off regularly priced items for MINT members. Drinks available for 21 and over.

What things we love about Whiskey Ginger:
A unique menswear boutique featuring limited edition designers from around the globe.

Including:

• Brooklyn Grooming
• SECRID
• 7 Diamonds
• Astronomy
• Bellfield

New favorite gift idea the Boyfriend candle. My favorite scent is coffeehouse hipster.

MINT Barre & Brunch

Attend one of the selected Barre Classes either Downtown or DuPont on Saturday, July 8th and then come socialize with other MINT members after for brunch at Exiles Bar at 11 AM. 20% off on brunch foods MINT members with showing of I.D. Be sure to sign up in advance on the MINT schedule to secure your spot in one of the selected classes, as space fills up quickly!

Selected Classes
9:00am, 10:00am, and 11:00am at MINT Dupont
9:30am at MINT Downtown

Calling all MINT members:
1. Attend a MINT Barre Class (Either Downtown at 9:30 AM, or DuPont at 10:00 AM.
2. After the class, come to Exiles Bar for brunch at 11 AM with other MINT members and ambassadors. With the showing of your MINT I.D., all MINT members receive 20% discount on brunch food at Exiles.
3. Even if the Barre classes are full, MINT and Non-MINT members can still come to brunch at 11 AM. All are welcome!

All participants who attend this event will be entered into a raffle for a free personal training session. Non-MINT members who attend brunch will also receive 5 day free trial hand bills to test out MINT

Tomorrow night, June 13th at 6pm Smoke & Barrel’s downstairs “Bottom of the Barrel” bar will extend their happy hour to 8 pm for MINT friends and family.

We will raffle off a personal training session at 8 pm. You do not need to be a MINT member to win!!!

• 4 Local Drafts for $4 each
• One $5 Whiskey

RSVP here

June 2017 Yoga Newsletter
by Yoga Director Kristin Adair

Why Take Yoga Classes at MINT?

Yoga is exercise for your body, your mind and your spirit. Whether you like to sweat through a fiery flow class or relax into a more gentle class, by combining breath and mindfulness with physical poses (asanas), yoga classes at MINT offer a different kind of workout. All of our classes are taught by certified yoga teachers in a serene studio setting.

These are just a few of the proven benefits of yoga:

• Increased flexibility and better posture. Yoga can help to improve range of motion, stretch your muscles to recover faster from exercise, strengthen your core, decrease chance of injury and much more.
• Greater lung capacity. Deep breathing is a practice that can help train your lungs to work more effectively in your other endeavors, whether you’re running, cycling or swimming.
• Reduced stress. Yoga can help to calm your mind and reduce anxiety. Yoga classes can also provide you with tools to use in stressful moments during your daily life.
• Increased strength. During a typical class, you’ll do yoga poses that use every muscle in your body. and as you take classes more regularly, you’ll begin to see progress
• It’s fun! Challenge yourself by playing with a cool pose you’ve never tried before or just enjoy some chill music with your flow.

Have You Tried….?

Forrest Yoga: This class offers a strong flowing practice that emphasizes deep breathing and core work to build strength and focus and release toxins from your body. (All levels welcome!)
Meditation Break: Try a short 20 minute mindfulness break before or after your workout. Studies have shown that meditation can improve concentration, decrease stress and anxiety, and help manage difficult emotions. No experience needed! (Beginners welcome!)
Happy Hour Flow: This brand new class is based on power vinyasa yoga, pairing a creative flow sequence with an energizing playlist to end your workday right. (All levels welcome!)
Sunrise Flow: Get on your mat first thing in the morning with a gentle warm up and energizing flow practice to greet the day with a supple mind and body. (All levels welcome!)
Yoga Fundamentals: A slower-paced class that offers beginners and experienced practitioners alike the opportunity to learn or review the basics, explore skillful alignment and focus on gentle stretching and relaxation. Also appropriate for yogis working with an injury or special condition. (Beginners welcome!)

Yoga Notes
New Yoga Mats! Watch for our brand new yoga mats, coming to our Dupont studio later this month.
MINTkids: Yoga for Movers, Tots & Tykes on summer break. Our kids class is taking a break for the summer, but we’ll be back with a new teacher and lots more yoga fun for the smallest MINT members in the fall!
Please share your feedback! If you take yoga classes at MINT on a regular basis, we would love to hear from you. Which classes are your favorites? What would you like more of? How can we make your experience on the mat a little more blissful? Stop by the front desk to leave your comments, share your feedback or review a class online or email me directly at kristinmintdc@gmail.com.

Yoga Explainer
Why do we say “Namaste” at the end of a yoga class?
“Nama means bow, as means I, and te means you. Therefore, namaste literally means ‘bow me you’ or ‘I bow to you.’ The gesture is an acknowledgment of the soul in one by the soul in another. The teacher initiates Namaste as a symbol of gratitude and respect toward her students and her own teachers and in return invites the students to connect with their lineage, thereby allowing the truth to flow—the truth that we are all one when we live from the heart.”
From Aadil Palkhivala, Yoga Journal magazine (Read more here)

My Favorite Yoga Pose
As a student of yoga for over 15 years and a teacher for more than 7 years, I’ve explored virtually all of the yoga poses that are commonly found in asana practices in the West. And as my regular students know, I have a lot of favorites! If I had to pick just one pose to bring along to the proverbial desert island, it would be Pigeon Pose.

The pose that we sometimes call “Sleeping Pigeon” or “Reclining Pigeon” is actually a variation of Eka Pada Rajakapotasana
(One-Legged King Pigeon Pose). I love this pose because no matter what kind of tension I’m holding on to—in my hips from sitting too much, in my shoulders and neck from a stressful week or in my mind from a long to-do list—Pigeon helps me release whatever I’ve brought to my mat with me that day. It’s also a great physical pose because it helps stretch and strengthen both the hip rotators (buttocks area) and the hip flexors (muscles that run along the front of your thighs/pelvis). Both of these areas are constricted when we sit too much but also can become tense from running, cycling and just living life!

If your hips are tight and you feel like Pigeon Pose in not for you, don’t worry… there are plenty of variations! Try resting your lifted hip onto a block or blanket, use a block to rest your forehead when you fold forward or try doing the pose on your back to begin to open your hips and work towards the full pose.

Reach out anytime!
kristinadair@mintdc.com