Join the MINT Rock ‘n Roll Half Marathon Team
MINT Member (and concierge) Beth is heading up a team to run the Rock ‘n Roll Half Marathon this March! She’ll be raising money for the American Diabetes Association. We will be supporting MINT members who are interested in running the race! We’ll be hosting weekly running groups, providing a training guide (and inspiration right here on the blog!) and helping Beth coordinate happy hours at our community partners so she can raise money for a great cause and spread awareness! How to register:- Go to the website: http://www.runrocknroll.com/dc
- Register as an individual runner using the promo code ‘DC17MINT’ to receive your exclusive group discount.
- Download our half-marathon suggested training program (good for ALL level runners! If you’re an experienced runner, feel free to modify as needed.)
- Sign up for our weekly MINT Half Marathon class. We’ll be hosting weekly group training runs every Sunday at NOON, beginning in December.
- Donate on the ADA page!
Read Beth’s story here:
“What the heck is wrong with me?” I cried as I laid in bed in excruciating pain at 4 in the morning. I wanted to call someone, anyone. The tears rolled down my face as my legs stiffened. This was night number five. I attempted to stand up to make the leg cramps subside, stumbling to the ground as soon as I tried. I laid on the ground for a few minutes, feeling defeated and helpless just like the night before. I reached for my water beside me, chugging it in hopes of ameliorating the problem. Maybe dehydration was the problem. I just needed to drink more water and the leg cramps would go away. Yeah, sure. “You need to stretch more and maybe take it easy on your legs, you’re always on them.” “Eat more protein.” “Drink more electrolytes.” “Get more sleep.” I became thirsty. Always thirsty. I assumed it was because my body was craving more water since I had made an effort to drink more to make the cramps go away. I filled a giant water bottle every night and placed it beside my bedside, knowing I would wake up with cotton mouth at some point in the middle of the night. However, it never satisfied me. Refilling it twice a night became habitual, just like my muscle aches. Drink more water. Eat more protein. I was eating right, perhaps even eating more than usual, but my weight was dropping at a rapid rate. At first it felt good. “I’m more active now,” I told myself. Constantly walking, always on my feet. This is great. Right. The more weight I lost, the weaker I felt. Spinning classes were no longer enjoyable, they were a feat to push through. A 10 pound weight was no longer something I lifted with ease, my arm would shake as I attempted to pick it up. The legs that could once run a half marathon could hardly push through an 11 minute mile. Drink more. Eat more. Sleep more. My body was telling me to do all of these things, but I simply couldn’t. A gallon of water was hardly satisfying, neither was a giant slice of pizza. Walking to work was no longer enjoyable, it took too much energy out of me. I was growing increasingly irritable with people; anxiety became an integral part of my daily life. For about a month, I accepted discomfort as a norm. Eventually I would feel better. This was just a weird phase. Between starting a new job and working crazy hours all while still getting settled in a new city, I figured a trip home for Thanksgiving would be the cure-all to my problems. Although it would only be for a few days, I needed this mini vacation. Reluctantly, I booked a doctor’s appointment with my PCP for Wednesday morning in Boston to see what was going on with me. Although, I had already diagnosed myself with hypothyroidism (thanks, WebMD). So, I walked into the doctor’s office fairly positive that I would be prescribed medication and I’d be back to feeling normal again. No biggie. I began explaining all of my body issues to the nurse practitioner. “You poor thing!” she exclaimed. She asked me a bunch of questions trying to pinpoint what the problem could be, agreeing that hypothyroidism could possibly be the correct diagnosis. Or maybe it wasn’t. However, I ignorantly disregarded all of the other possibilities she discussed with me. Whatever was wrong with me was a quick fix. WebMD had already told me (there was a small chance I had to get surgery, but that also wasn’t going to happen). I had to get a series of blood tests done in the lab upstairs. I waited impatiently as my hair appointment was quickly approaching. Spending 2 hours at the doctors was not how I wanted to start my trip home. She injected the needles into my arm as I stared at my wrist watch. Get me out of here. I eventually made it to the hair salon, and I was finally doing something that I wanted to do. The foils sat in my hair as I chatted away with my hairdresser, blushing as she commented on my weight loss, although I knew it wasn’t really something to be proud of. My phone rang, it was the doctor’s office. I knew the blood test results would come back later that day but I didn’t realize how fast it would be. “Hi, is this Beth?” Yes. The doctor spoke to me in panic. I listened intently as she began to explain my lab results. She said a lot, but all I heard was a single sentence that made my face turn pale. “We believe that you have type 1 diabetes.” 8 words that would change my life forever. 8 words that I didn’t really understand. 8 words including a disease that would involve endless carb counting, insulin injections, and self-awareness about my body that I never had to worry about before. However, it was also 8 words that would make me so much stronger – physically and mentally. At the time, I was in the midst of training for the DC Rock ‘n Roll Half Marathon coming up in March of 2016. This had put a serious dampening on my training, but I viewed it as a small obstacle to overcome. My doctor’s advised against training, as long distance running can be tricky for newly diagnosed patients as it requires a much deeper understanding about your sugar levels, insulin intake, nutrition, etc. to ensure safety throughout the duration of your run. For months, this disease had severely impacted my quality of life and I refused to let it get in the way of anything else. As soon as I told my doctors I was going to continue to train, we set up a plan for me to complete the full 13.1 miles come March 12th. And I did. Crossing that finish line was much more than just your usual “runner’s high,” it represented something much deeper than that: being better and stronger than life’s shortcomings and refusing to let them define you. As soon as I crossed the finish line, I was already thinking about next year’s race and how I could use my experience to make a difference. This time, I want the MINT community to join me. Help me cross the finish line for the second year in our MINTy gear and raise money for the American Diabetes Association. Running is so much more than mile times, it’s something that requires dedication and mental toughness- things that we are all capable of. Feeling inspired? Join the MINT team to run the Rock ‘n Roll Half Marathon this March and raise money for the American Diabetes Association! Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose. Stop if you feel pain or intense discomfort. Yoga is meant to be yummy. I love vinyasa yoga and I am obsessed with good alignment. This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury. Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing. In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture. Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit. Today’s pose is Low Plank, or Chaturanga dandasana.
Low Plank, Chaturanga dandasana
- Start by lying on your stomach. Bend your elbows at 90-degrees, and bring the hands to rest on the mat near the top of your ribs. Fingertips are spread wide and gripping into the mat.
- Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.
- Hover around three inches off the ground. The spine is straight, the legs are strong.
- Gaze at the mat, or straight ahead. Whichever is more comfortable for your neck—depending on where you are in the pose.
- Release any unnecessary tension in your neck and face.
- This pose is great for strengthening the abdominals, and creating strength in the arms.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Question: What’s better than combining a butt-kicking bootcamp with beers?
Answer: NOTHING
*UPDATE: NEXT CLASS HAPPENING MONDAY, NOVEMBER 21st! Sign up ASAP!
That’s why we’re hosting BOOTCAMP & BEER with our community partners at Songbyrd Music House and Record Café
Take advantage of our November Personal Training Promotions!
All packages/prices are for 50-minute sessions and have an expiration date of one year from purchase.
GO BIG:
- 25-pack (50-minute sessions) with trainer: $1,725 ($69/session)
- 25-pack (50-minute sessions) with master trainer: $1,975 ($79/session)
GO SMALL: *limit 3 packages per client
- 3-pack (50-minute sessions) with trainer: $237 ($79/session)
- 3-pack (50-minute sessions) with master trainer: $267 ($89/session)
25-PACKS FOR NON-MEMBERS:
- 25-pack (50-minute sessions) with trainer: $1,975 ($79/session)
- 25-pack (50-minute sessions) with master trainer: $2,225 ($89/session)
Have you been thinking about trying MINT? We want to give you a chance to try our dual-class, full class access membership for 6 weeks… just in time for the holidays.
It’s our gift to you and there’s no commitment. However, if you love MINT (and we’re sure you will!) and want to become a member in 2017, you’ll get $50 off January’s membership!
So sign up TODAY (by filling out this quick form) to get dual-club, full class access at MINT from November 19 – December 31 for just $149.
See you November 19th!
Spinach and Roasted Veggie Oatmeal
Serves: 1 Ingredients: 1 cup water (or broth) 1/2 cup rolled oats 1/4 cup chopped spinach 1/4 cup cubed and roasted butternut squash or sweet potato
Photo from shape.com
Roasted Tomato Basil Oatmeal
Serves: 1 Ingredients: ½ cup Steel Cut Oats 1 cup Water 2 Roma Tomatoes (sliced)
Photo from girlmakesfood.com
- Preheat the oven to 425 degrees.
- In a large pot add the oats and water on high heat.
- Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
- Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
- When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
- Dish up with a little drizzle of olive oil on the top and enjoy!!
Savory Oatmeal with Scallions and Soy Sauce
Serves: 2 Ingredients: 1 cup rolled oats (steel cut is my personal recommendation) 2 cups water 2 teaspoons soy sauce
Photo from seriouseats.com
- Combine water, salt, and oats in a medium saucepan and turn the heat to high. When the water boils, turn to low and cook, stirring frequently, until the water is just about absorbed (about 5 minutes).
- Turn off heat, stirring in 1 tablespoon of scallions and soy sauce while the pot cools down. Sprinkle that last teaspoon of scallions on top for extra crunch.
No tricks… just treats!
Disclaimers: Consult a doctor before beginning an exercise regime. Never force a pose. Stop if you feel pain or intense discomfort. Yoga is meant to be yummy.
I love vinyasa yoga and I am obsessed with good alignment. This obsession doesn’t stem from a need for perfection, which would be very “un-yoga-like” of me, but from a passion for protecting the body from injury. Most bodies can safely practice yoga on a daily basis, but maintaining sound alignment is essential to your physical wellbeing. In this series, I will break down some common poses—explaining how to stay safe and fully enjoy each posture. Finally, remember to BREATHE consistently while practicing yoga to receive the full benefits of the practice … otherwise, you’re just stretching in Sanskrit. Today’s pose is Standing Forward Fold, or Uttanasana.
Standing Forward Fold, Uttanasana
– Feet should be hip-distance apart, or where your feet would naturally land standing (people have a tendency to interpret “feet hip-distance apart” as meaning feet on the edges of your mat—this is much farther than the distance of your hips. To measure, you should be able to place both of your fists between your feet).
– Toes spread wide and gripping into the mat. Weight is evenly distributed throughout the feet.
– Engage uddiyanabandha, bringing the belly button in and up towards the spine. This will give you more space to fold forward. This is not an instruction to hold the breath. Continue to breathe fully.
– Maintain a generous bend in the knees, especially if this is one of your first forward folds of the day. If you have more flexibility and would like to go deeper, maintain a gentle bend in the knees.
– Hands can rest on thighs, shins, or on the mat below you. If you’d like, you can bring hands to opposite elbows and hang freely in your forward fold.
– Release any unnecessary tension in your neck and face. Shake the head “yes,” shake the head “no.” Then find stillness.
Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.
Ashley Binetti received her 200-hour vinyasa yoga teacher training at Saraswatis’s Yoga Joint in Norwalk, CT in 2011. Her favorite pose is Triangle. When she’s not doing yoga, Ashley works as a nonprofit attorney. She is also a MINT Ambassador.
Mint DC Gets Fit 4 Prevention!
We’re hosting a charity ride on Oct. 15 to benefit the Keep A Breast Foundation’s #Fit4PreventionDay.
Sign up for the 12:30 MINTride class (suggested donation of $15) and cycle for a cause!
Reserve your spot here !
Cycle Challenge
The Cycle Challenge kicked off over the weekend… but it’s not too late to sign up! Register here and get rolling!
Middle School Dance Party Themed Ride Oct 12th.
Calling all ’80s and ’90s kids! If you were in middle school back when Nelly was making it ‘hot in here,’ this ride is for you! Register here!
Barre Launch Party, Oct 15!
We’re so excited about our new barre studio at MINT Dupont… we’re throwing it a party!
DYK? You can do personal training…even on a Budget!
Our “Basic Training” membership includes a monthly session with one of our expert trainers and FLEXGuest.
The steam rooms at MINT Downtown will be down for weeks for repairs. We’ll alert you as soon as they are up and running! Apologies for any inconvenience.
Attention MINT Yogis!
We’ve added FIVE new classes at MINT Dupont (including pre-natal and MINTKids yoga classes). All five classes will make their debut this weekend, so reserve your spot ASAP!
We want to welcome our newest trainer Cammie Wolff!
Cammie Wolff, who will be at MINT Dupont. Learn more about Cammie’s background and her passion for fitness here.
Track your fitness with our Performance IQ Leaderboard!
The system is used in Power Playground and MINTRide classes. Sign up today (free!) and start tracking your training intensity ASAP!
We work hard, and we play hard!
Join the MINT Ambassador team (and fellow MINT members) for a happy hour on October 12th at Big Hunt.
Register here
Sometimes it happens…
You’re out on a run, enjoying the pace, you finally feel like you’ve got it in you to run a little further than you did last time, then all of a sudden OUCH! Something in your ankle doesn’t feel quite right… So you slow down, give it a stretch and give running another attempt, but nope! Your ankle won’t have it, it’s just too painful…Sound familiar?
Well, this is exactly what happened to one of my patients, Jody, a few weeks ago.
In June, Jody decided to take up running again because as well as walking her dogs along Rock Creek Parkway each day, she wanted to add in something different to keep active.
She started slow, running gently for 15 minutes a time every weekend and finishing off with a slow walk to cool down.
Gradually over the weeks running felt easier, so she decided to pick up the pace one weekend and run for a few extra minutes uphill until all of a sudden OUCH! Shooting ankle pain came out of nowhere and Jody hasn’t been able to run since…
In fact her ankle pain has been so bad that she hasn’t been able to get out and run for a whole 6 weeks – which feels like a long time when you’re missing out on doing something you enjoy!
In an ideal runner’s world, (and not just runners this applies to people who enjoy walking too!), every step of every mile would be one hundred percent pain-free.
No aches, no twinges, no lingering soreness from yesterday’s activity, but the reality is, this is one of the most common problems I see people who enjoy to run or walk long distances suffer from.
Here’s the thing we’re not designed to run and walk up hills for long periods of time, and nor do we need to!
Sure you might work a bit harder by running up a hill, but this is adding huge stress to your ankle and Achilles tendon by doing so.
Of course if you’ve got an event coming up that involves a lot of steep hills, just like the route for DC Rock and Roll Marathon or the Army 10 miler, then doing this type of activity would likely help you achieve that goal, but let me explain why it’s likely to do more harm than good:
Think of your Achilles tendon as an elastic band, when running or walking up hills this elastic band gets stretched too far. The Achilles tendon connects the two major calf muscles to the back of the heel, and under too much stress the tendon tightens and becomes irritated which is why you feel pain each time you go to run, or even walk up the stairs!
This is not an injury to run or walk through. If you catch a minor strain early, a few days off might be sufficient healing time, but if you keep running as usual, you could develop something more serious that may even take up to six months to go away!
So what’s the number one thing to do right away if you’re suffering from this pain right now, or if it strikes?
Complete rest for a few days and lots of ice!
Swap your footwear for soft, comfy shoes, there’s no need to strap your ankle up or wear supports, just apply ice. I recommend applying ice for 10 minutes each hour if possible.
After 2-3 days I’d begin some deep massage and very gentle stretching and work on the ankle joint to prevent any stiffness or get rid of any swelling.
My top tip: If you’re going to walk or run up hills (because sometimes these can’t be avoided), stand as tall as possible and spend a month before you start running using a balance ball, core and pilates exercises to make your back and ankle strong so that you can safely do it and avoid this happening to you too!
~ Trupti Mehta PT, MS, OCS
Physical Therapist
Manual Medicine Spine & Sports PT
P: 202 670 8874
mmssphysicaltherapy@gmail.com
Enjoy running and understand your body well and how it functions!
