1. Visualize your goals

What is driving you to lose some weight (a big event, a healthier you, a dress or pants you don’t get in to anymore)?  Write down what your motivation is and make it visible.  Post it on your fridge, make a background image for your phone, post-its on your desk… what ever is best for you to remind yourself why you set these goals and why you want to stick with it!

2. Keep track

There is no secret that writing things down helps you be aware of what you are doing (ie. eating).  Some studies show that those who keep track of their dietary intake actually loose 20-30% more than those who don’t. You can go as simple as just keeping a daily log/diary to using the plethora of apps out there to help you along.  If you have a Fitbit, their apps has a great food tracker. Lose It is another great app and it syncs with Apple Health and other programs such as iCardio. It’s also fun to get badges for the progress you are making along the way. Calorie Count is another one I have used in the past and would recommend.

In the spirit of keeping track, if you don’t have a food scale, get one!  For $15 or less, you will be able to get a much better sense of portion sizes, and be less tempted to guesstimate how much you are eating.

3. See short and long term

Don’t beat yourself up if come mid January you have a dinner and end up eating/drinking way more than your new year’s resolution plan allows.  That doesn’t mean you should just give up.  Everyone has set backs and these should empower you to get back on track and move forward, not throw up your hands in defeat.  I find that setting some short term goals as well as a longer term one, helps me feel that I am moving along even if a week here or here may not have been that great.

It’s only January and you have a full year of possibilities in front you —make the most of them.

Alexandra Salomon is a MINT Ambassador.

Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.

January is coming, MINT lovers.  The Statistic Brain Research Institute reported that 45% us make a new year’s resolution, and our #1 goal is weight loss. Despite our best intentions, only eight percent of us will report that we’ve achieved our goals. How can we make 2017 different? By using a little brainpower and a system called WOOP.

WOOP stands for Wish Outcome Obstacle Plan. It’s a method for setting and achieving goals developed by psychologist Gabriele Oettingen at NYU.

A recent study found that WOOP helped participants double the amount of regular physical exercise.  Can you picture what you would look like if you could double your time at MINT?

WOOP works something like this: Think about your New Years resolution.  If you’re like most of us, your goal is to lose some weight, and get yourself healthy and fit.  That’s your “W” or your Wish.

Next, think about the Outcome.  If your wish comes true, you’ll have so much energy and confidence in 2017.  When you feel great, you’re able to be more and do more.

Sounds great, right?  But Dr. Oettingen found that if we just think about what we want and how great we’ll feel once we reach our goal, our blood pressure drops and we feel more relaxed.  Our bodies respond as if just wishing for better health had actually made us achieve that goal, and on some level, we lose that motivation. That’s why we need more than just a great resolution and a positive attitude.

After positive visualization, it’s time contrast that positive vision by taking a hard look in the mirror. What are the Obstacles that might get in the way of achieving your goal?  Don’t worry about that January weather. MINT is still open.  Instead, focus on obstacles that come from within:  What are the things that keep you from working out the way you hope to in January? Too much rich food, booze, and lack of sleep are common excuses. Or perhaps you struggle to make the gym a priority, or to find value in a low-impact workout when you have a cold.

What we need is a Plan.  Knowing our wish, having a motivating vision of the outcome, means we need a plan to overcome that obstacle. The plan can be something simple, like registering for that spin class tomorrow morning before heading out to happy hour tonight.  Or you might need to give yourself a little positive pep talk about the value of getting your blood moving, if only for 20 minutes.

Want to try it out? Download the free WOOP app or check out Dr. Oettingen’s research on her website or check out her book, Rethinking Positive Thinking: Inside The New Science Of Motivation.

WOOP it up with us at MINT this January, and let’s make 2017 the year you achieve all your health and fitness goals.

Nikki Mueller is a MINT cycling instructor.

Make your plans now to join Melanie for a sweat sesh that gives one final nod to the best music of 2016.

While you begin creating your list of new years resolutions, finish this year out strong by riding along to some of your favorite artists & hits from this past year in music. Music played at this spin party will be based on songs who were most streamed on Spotify, and are guaranteed to get you moving and feeling good.

If this post-NYE party sounds up your alley, then sign up HERE for a ride with Melanie on Wednesday, January 4th at 7:45 pm at MINT Dupont! See you on the bike!

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new class studios/areas added

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15,436

1,485

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Have you been naughty (couch surfin’) or nice (working of holiday indulgences)?

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– Must be purchased between the dates of Dec. 22 and Dec. 27, 2016