The INTENSITY studio at MINT Dupont is finally here! After months of planning and a Thanksgiving holiday full of renovations – the studio is ready for use!
Check out renovation photos here and sign up for a class to check it out for yourself!
Meet Featured MINT member, Julia B!
Featured MINT Member, Julia B.
January 2016
Which MINT location is your favorite?MINT Dupont
Favorite type of exercise?Running, swimming, strength training, yoga, cycling, triathlons, p90x
What is your favorite exercise?Deadlifts
What is your favorite group fitness class at MINT? Why?PowerPlayground because it opens my eyes to exercises I wouldn’t have normally pursued. Plus, every workout is different so it constantly keeps you guessing what’s next.
Who is your favorite MINT trainer/instructor/concierge and why?Paige Fetzer because she gave me advice about my first triathlon and always managed to check in on how I was doing! It would be wrong of me, however, if I didn’t give a special shout out to Dru Ryan, Liz Harvey, and James Parker Ashley for teaching classes that are sure to leave me humbled, sore, and inspired.
What motivates you to hit the gym and stay healthy?There’s nothing more satisfying than setting a long-term goal and achieving it. I’m passionate about endurance racing not only because it tests my mental and physical limits, but it’s something for me to focus on outside of work and all the stress that comes with it.
Why do you love MINT?The diversity and number of MINT classes make it so accessible for journalists like me who operate on crazy schedules.
Keep rockin’ it, Julia! You’re #MondayMotivation for us all!
One of the most commonly asked fitness questions around this time of the year is, ‘how do I stay on track during the holidays?’ Well, I would have two general answers for that.Want to be featured? Fill out this form!
First, don’t beat yourself up about it. All the MINT members I know are working hard every day; at the office, the gym, daily lives. So, allowing your body (and mind) to rest and recover while enjoying the holidays isn’t a bad thing!
Secondly, don’t go into the holidays with an ‘all or nothing’ mentality. Don’t think that since you can’t make it to an hour of Power Playground, there is no point in working out. Just getting up and moving, like taking a walk after a meal will benefit you.
So, I’ve written this blog post for those with the motivation to shake off that food coma and get in a workout with my ‘Take PlyoFit Home With You’ workout that is modeled after my Monday night PlyoFit class, accommodated for at home with no equipment.
Below are 3 circuits, complete each circuit two times through – and stick to the appropriate rest times, get that heart rate up!
Circuit 1:
- Jumping Lunges – 45 seconds
- 15 seconds rest
- Wide Leg Mountain Climber – 45 seconds
- 15 seconds rest
- Push Ups – 45 seconds
- 15 seconds rest
- Inchworm – 45 seconds
- 15 seconds rest
- Repeat!
- Power Jack – 45 seconds
- 15 seconds rest
- Side Lunges – 45 seconds
- 15 seconds rest
- Side to Side plank – 45 seconds
- 15 seconds rest
- Plank Up Down – 45 seconds
- Repeat!
- Squat Jump – 45 seconds
- 15 seconds rest
- Glute Bridge – 45 seconds
- 15 seconds rest
- V-Push Up – 45 seconds
- 15 seconds rest
- Bicycles – 45 seconds
- Repeat!
Paige Fetzer is our Cycle Director extraordinaire. She also teaches PlyoFit, MINTfuze and cycle at MINT.
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 Cobra, or Bhujangasana.
Cobra, or Bhujangasana
- 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.
- Gently press the palms firmly into the mat and lift your torso up, shining your heart towards the ceiling.
- Elbows are hugging in towards the midline, with the shoulders rolling down the back and shoulder blades coming together.
- Gaze a few inches above where your hands are placed, or towards the sky. Whichever is more comfortable for your neck—depending on where you are in the pose.
- Legs remain outstretched, with toes pointing behind you.
- Flex the thighs and the buttocks.
- Release any unnecessary tension in your neck and face.
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 (and master pilates instructor, Karla Adams) is hosting a “Pilates for Chronic Pain Management” Workshop on December 4th.
About the workshop:
WHEN: Sunday, December 4, from 4-5:30pm
WHERE: MINT Dupont
COST: $59 for MINT members; $69 for Non-MINT members
Chronic pain is a burden. It robs you of sleep, makes movement feel extremely risky and eats away at your personal sense of power and strength. Whether you’re living with Fibromyalgia, Chronic Fatigue Syndrome or Low Back Pain, Pilates will give you your power back by teaching you how to experience your body and its movement patterns in a different way.
Beginning with the essential elements of body awareness, breath and balance, you’ll experience Pilates exercises combined with the foam roller. Learn specific exercises designed for pain relief and structural re-education in a safe and supportive environment.
This 90 minute workshop is for those living with chronic pain as well as instructors who would like to learn more about working with this population.
Register (and pay in advance) here!
If you’re anything like me, your Thanksgiving countdown has officially begun. While spending time with family & friends, and being grateful for what we have is a joyous and wonderful part of the holiday – we all know that we’re all so excited for the food!
Thanksgiving is that time of year when many people love to let their walls down – piling massive amounts of food onto our plates, taking a quick power nap, and then doing it all again. And while this is incredibly satisfying, and can be totally acceptable – wouldn’t you feel a little better knowing there are healthier meal alternatives to some of your favorite dishes.
Here is a list of some delicious, unique and healthier options for making stuffing for this holiday season. Just because you are creating a healthier option, does not mean you are sacrificing taste. This may make you feel even less guilty going up for those seconds, thirds, or leftovers the next day. So check it out, and amaze all of your family and friends at your upcoming Thanksgiving or potluck event!
Melanie Rubin is a Physical Therapist in DC and a group fitness instructor at MINT.
“You don’t get better when you workout – you get better by recovering from a workout.”
As a physical therapist in the DC area, I often get asked about foam rolling and its benefits. Various beliefs exist regarding the benefits of foam rolling from both anecdotal and research perspectives. Based on personal and patient experiences, I believe foam rolling can be influential on altering an individual’s pain, and therefore, giving that person the opportunity to move.
This article gives a great description as to why foam rolling can be beneficial, and also provides, various techniques and positions for which it can be used. Take a look and try it out!
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.
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)
