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. 

2. 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. 

3. 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!) 

4. 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!

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 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.