Another year is coming to an end… and we’ve had a blast! Here’s what our year looked like at MINT… by the numbers!
4
new class studios/areas added
7,293
MINT classes conducted
888
pounds of complimentary coffee consumed
8,304
Power Playground class attendees
15,436
MINTFuze and cycle class attendees
11,445
yoga class attendees
6,756
barre class attendees
1,485
training sessions by Master Trainer, Mary Dorsch
512
visits to the club by Jennifer M. (Yes, really!)
628
rascal visits at the MINTkids childcare center
657
page views on the most popular blog post, Breathing and Running,
part of a Just Breathe series by MINT instructor, Piper Hendricks
Should You Workout When You’re Not 100 Percent?
That is the question…
If you’re a regular at MINT, you may find that you take fewer sick days compared with your sedentary peers. A 2015 study found that regular exercise might give your immune system a boost. You can read more about that in the Phys Ed blog for the New York Times. But even the most die-hard MINTer is likely to get a cold or the flu this winter, or to suffer from allergies from exposure to indoor pollutants like mold. Should you skip your work out when you’re feeling lousy? It depends. Here is the question you need to ask yourself: Are all of your symptoms above or below your neck? Above the neck symptoms include a stuffy nose, sore throat, headache, or sneezing. Below the neck symptoms are things like a cough from deep in your chest or an upset stomach. If it’s just a cold, you may find that you feel better after spin class. You can always dial back the intensity of your sprints and climbs, de-germ your bike with wipes, and enjoy a good heart-pumping workout. You’ll probably breathe easier after class – exercise can temporarily relieve nasal congestion. In fact, studies have shown that your cold may not impair your lung function at all. Nausea, aches, and a ‘productive’ cough are all signs that you should take a day or two off to rest and recovery. Try out some restorative yoga poses you can do from the comfort of your bed. Drink plenty of fluids, get lots of sleep, and tell your body that you will be back on the bike in no time.Best wishes for a healthy and active winter!
Nikki Mueller is a MINT cycling instructor!
December 25th is quickly approaching and while many of us have Christmas festivities on our minds, you may also be anxiously awaiting the start of Chanukah!
Latkes, photo cred: Sarah and Jason, Flickr
Chanukah begins this year on December 24th – so this time of year is certainly one to celebrate, with Christmas and Chanukah both overlapping. As these holidays approach, it is a little easy to become indulgent and neglect some of our healthier and more mindful habits. In order to better prepare for the 8 nights of Chanukah, below is a link to some healthy latke recipes.
Latkes are potato pancakes, traditionally made with shredded potatoes and fried in oil. This link provides some great healthy alternatives to make latkes a little more guilt free with options to substitute potatoes for ingredients such as zucchini, beets or sweet potato just to name a few.
Take a look and enjoy! Happy holidays!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
Have you been naughty (couch surfin’) or nice (working of holiday indulgences)?
Either way… get a head start on your New Year’s resolutions with a special new MINT membership deal.
Join MINT (through an online membership purchase) anytime between Dec. 22 and Dec. 27, and get FREE classes in January and THREE personal training sessions to use during January!
SIGN UP TODAY!
[Use promo code: CLASSES]————————————————————–
Details: – Online purchase must be a Cardio + Strength + Classes membership (this membership includes dual club + class access)
– Must be purchased between the dates of Dec. 22 and Dec. 27, 2016
– No enrollment fee
– No cancellation fee
– Personal training sessions must be used by Jan. 31, 2017
– Offer is available to new members only (must not have been an active member in past 6 months)
Christmas, Chanukah, Kwanzaa, New Year’s Eve, etc, etc, etc. Whatever it is you celebrate, we hope you truly enjoy it and spend time with family and friends. But that doesn’t make you have to halt your active lifestyle.
MINT Ambassador, Erika, rounded up some creative ways to stay active during the holiday season!
5 Creative Ways to Stay Active During the Holidays
1. If you’re staying in DC, check out an indoor neighborhood pool. 2. Play with the kids! Got cousins, nieces and nephews? Put them to work!- Play TAG! volunteer to be “IT” for a few rounds and see how many steps you can rack up.
- Everyone (read: kiddos) love a good human jungle gym! Get low, offer piggy back rides and superman flights (Note: Some height and weight restrictions may apply!)
- Every time you get asked an awkward question, do 5 pushups. (You know what we’re talking about! “When will you two get married?” “No kids yet?” “Do you really need another glass of egg nog?” and on, and on, and on….)
- Every time you go to a retail store, do 5 burpees
- Every time you hear a child crying, do 5 squats
- Every time you get asked, “Did you eat yet?” do a 60-second plank
- Every time you meet a new relative (baby, spouse, distant cousin…), do 5 jumping jacks
- Every time you go to a bar, 50 crunches
Enjoy the upcoming holiday season – no matter what you’re celebrating!
A new sweetgreen is coming to town!
Now introducing [Small Group] classes at MINT.
Classes will launch January 9!
- Squat Basics (Levels 1 and 2)
- Cycle Class Basics
- Yoga Basics
- Foam Rolling Fundamentals
- Bench Press Basics
- Barre Fundamentals
- Power Playground Fundamentals
- The Perfect Pushup
- Core Workout Basics
[Small Group] classes will start in January
and are included with all class-access memberships.
Meet featured MINT member, Shaila!
MINT member since:
April 2016
Which MINT location is your favorite?
MINT Dupont
Favorite type of exercise?
Strength training, yoga, pilates, barre, dance cardio, cycling, playing sports, swimming
What is your favorite exercise?
Hiking with the dog
What is your favorite group fitness class at MINT? Why?
Barre-Lates! But also love the theme-ride spinning classes (Calvin Harris vs Taylor Swift? Keep em coming!!)
Who is your favorite MINT trainer/instructor/concierge and why?
Everyone has been great.
What motivates you to hit the gym and stay healthy?
I’m seeing results! After years sitting at my desk, working 14-hr days and living on takeout, I made a commitment to take better care of myself, and my MINT membership is a huge part of that. I deserve this. I need this.
Why do you love MINT?
It’s a great gym – never too crowded, clean (this is impt), nice vibe, interesting classes and very convenient for me. All this helps make it a good habit.
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 Tree Pose, or Vrksasana.Keep it up, Shaila! You’re serious #MondayMotivation.
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Tree Pose, Vrksasana
- Stand in tadasana at the top of your mat.
- Bend the right leg, and place the foot at the left ankle, calf, or upper thigh. Never rest the foot directly on the knee.
- Raise your arms towards the sky. Shoulders roll up and down the spin, away from the ears. Shoulder blades come together at the midline.
- Arms slightly externally rotate, meaning that palms begin to face towards the back of the mat.
- Hip points should face out equally in front of you, and your bent knee should extend towards the right.
- Release any unnecessary tension in your neck and face.
- For a challenge, try balancing while closing your eyes, and/or gently swaying your arms like a tree in the wind.
- After you are done, try the pose on the other side to even out the body.
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.
Photo credit: Kristina Servant on Flickr
1. Eat Before Going to a Party.
Before you head out, enjoy a healthy snack (or meal) to curb your appetite. Eating a healthy, substantial breakfast in the morning can prevent overeating later on in the day. Right before a party, eat a filling snack with protein and complex carbohydrates, such as peanut butter with whole wheat crackers or hummus and carrots, to hold you over.2. Everything in Moderation.
It is totally fine to indulge in a piece of pumpkin pie—just not the third or fourth slice. Feel free to enjoy the dessert, but try using a smaller plate. Studies have shown that when smaller plates or bowls are used, a smaller portion is viewed as “more filling.” Choose your indulgences wisely!3. Keep Up the Exercise.
Even if you do not have time for your normal gym routine, try and fit in exercise wherever you can in your busy day. Shovel snow, clean for houseguests, dash through the stores in search of presents, or even just go for a walk after dinner.4. Provide a Healthy Dish to the Party.
Photo credit: Amazing Almonds on Flickr
5. Stay Away from the Table.
If engaging in conversation, try to stand more than an arm’s length away from the snacks that may be out before the meal. While chatting, you may not notice yourself even reaching for the nuts or chips on display. Therefore, stay as far away (as possible) to avoid temptation.6. Colors First!
Fill your plate with vegetables and fruit first before moving onto the creamy mashed potatoes and honey-glazed ham. The fruits and vegetables may fill you up first, and remember—everything else in moderation! These are just a few suggestions to keep you on track throughout the holiday season. It may seem impossible to prevent any weight gain, but all the more reason to stay active at MINT Health Club & Studio!
Johanna is a MINT Ambassador. Fitness as well as eating right have always been two major passions of hers — her first degree was even in Nutrition! After finishing up her Master’s this past summer, she now works as a Registered Nurse, but when she’s off, you can find her running or lifting at the gym.
