Find a Balance in your Summer Regiment
From Master Trainer, Will Noel
As summer approaches, it is now common for people to want to get outside and
unwind with a cocktail. Whether with friends after work or at a baseball game. After
a long winter stuck inside, people are undoubtedly more social this time of year and
that has real implications on one’s fitness routine.
Over-consumption of alcohol, along with an unbalanced diet will sabotage any fitness
plan. Having a great run or lift one day does not mean that it is wise to then go to
happy hour for an entire evening. This is a common mistake. If a person’s goal is
weight loss or greater muscle tone, monitoring calories consumed versus calories
burned is mandatory. For assistance devising a plan, here are some simple steps to help get started:
1) Contact a Registered Dietician (RD) or a Certified Clinical Nutritionist (CCN)
to schedule a consultation to understand the relationship between your
fitness goals and dietary needs.
2) Once equipped with a nutritional plan, meet with a Private Trainer to receive
guided advice on how to proper form a fitness routine around your schedule,
current fitness level, and desired results.
3) Adhere to the prescribed program. Work hard and with purpose. However,
allow time for enjoying life. Balance is essential. But never mistake balance
for a reason to overindulge.
After working with your plan for a month or so, be sure to meet again with your
wellness team (trainer & RD or CCN) and determine whether to proceed as planned
or alter things to reflect your actual progress. So, go run, go lift, have fun, but do so
in a balanced and fulfilling fashion!
William Noel, Master Trainer, M.S. NASM-CPT
Will meets with clients at the Dupont and Downtown locations and can be reached by
email via email@example.com.
Meet Shae, our new General Manager
We are so proud to welcome Shae Agee to MINT Downtown as General Manager. You’ve likely already met Shae at the front desk, or throughout the club where she’s already made herself at home. She is eager to meet our members and to deliver the best MINT experience possible.
Shae brings a wealth of experience in the health and wellness industry to MINT. She has both health club and non-profit experience in the greater DC area. She played sports from age five throughout college and beyond and started as a Personal Trainer early in her career. She loves this industry because she is passionate about helping people improve their health and quality of life. She also believes strongly in volunteerism, advocating for Whitman Walker Clinic, the Human Right’s Campaign, and the Washington Area Humane Society.
Shae believes,”Our gifts are our calling, so whatever we are called to do, do it with passion, compassion and joy”.
Text club feedback or kudos to Shae directly, at (202) 803-8607
Member Amenities Update
From MINT’s Founder and CEO, Patrick John
We are strong believers that it’s the little things that make the difference. In addition to modern equipment, programming and facilities, we pride ourselves in our unique offerings such as minty water, refreshing chilled face clothes, free fresh coffee and tea, impeccably clean facilities, and towel service. Furthermore, we believe in being unambivalent, and thus would like to share with you a few changes pertaining to those last two.
First, Towels have changed at MINT Downtown. While towels and laundry are boring to discuss, and largely an invisible expense, the process is in fact a crucial element within a business like MINT. Our towel service was unsustainable as it was, largely due to the fact that some use in excess of SIX bath towels per visit; something we’ve witnessed first hand many times. That effect on the operation is tremendous, and forces a redistribution of resources. MINT being a third party to the Hilton, using their towels was never intended to be long-term, and we thank them for having been flexible. As we transitioned out of their towels, we had to weigh the cost of towels and laundry against membership dues. We did extensive research and purchased towels which are in fact a grade offered in clubs with dues 25% higher than MINT Downtown, while still reasonably fitting into our overall model considering the extreme overall towel churn. It was also our finding through this research and our 50+ years of combined ownership/management experience that the only clubs who are able to offer super-plush towels also charge $2,500+ per year for membership. All of that said, we are exploring options to launch towels version 3.0 soon, and this is a priority project for us. One possibility is plush towel service as an added service altogether, or a dues adjustment to justify all plush towels and other possible upgrades. We appreciate you staying tuned.
OK, the second piece of news we all can love! We have invested significantly in overnight cleaning, and have hired professional company Jan-Pro to thoroughly clean and disinfect BOTH clubs 365 days per year. We hope you have already witnessed an even-cleaner MINT. Cleanliness less than 100% is not acceptable to us. As always, please feel free to give your GM feedback.
Tony Cox, Dupont- text at 202.803.8592
Shae Agee, Downtown- text at 202.8038607
Meet Holly, MINT Downtown’s new Nutrition Counselor
Did you know that we now offer Nutrition Program at our Downtown location? We’re are pleased to introduce Holly Harmon, MINT’s newest Nutrition team member. As a part of her new program at MINT, Holly will be offering, in May only, a 30-minute Express Nutrition Consultation for just $30. This unbeatable deal will be officially launched at the MINT Spring Open house, this Friday May 3rd from 11am-2pm at MINT Downtown. So come on by, meet Holly, and dig your heels into healthy eating habits!
Holly Harmon is a health and nutrition counselor certified by the Institute of Integrative Nutrition, American Association of Drugless Practioners with continued education credits from The State University of New York (SUNY). Her practice is based at District Wellness in Dupont Circle, Washington, DC. Holly counsels clients one-on-one, couples nutrition, small groups, remotely throughout the United States as well as internationally.
Holly graduated from IIN in 2010. She specializes in counseling clients to release the stressful relationship with food after many diets. She is an expert at uncovering blind spots that have been holding onto weight and draining energy. Clients find that Holly’s approach is the missing piece to the many efforts they have tried to lose weight. They get much more than weight loss, they get Food Sanity—the calm you crave.
Holly is a regular speaker for employers such as Booz Allen and Smithsonian. Holly’s philosophy dives deeper than the food itself. She believes you must take worry and guilt out of your experience with food to make healthy eating a permanent habit. She educates her audience to create a healthy relationship with both good and bad foods. She focuses on nutrients rather than calories. Holly’s approach is action oriented; offering specific, simple tools for her audience to implement for lasting results.
Find out more about Holly Harmon Health and client’s success stories, www.hollyharmonhealth.com, or email her at firstname.lastname@example.org.
Spring Open House + Happy Hour this Friday and Saturday!
-From Director of Operations and Sales, Chris Carnecchia
MINT is opening its doors to the public this weekend, starting with a Spring Open House at the Downtown location this Friday May 3, 2013 from 11:00 am-2:00 pm and at MINT Dupont this Saturday, May 4, 2013 from 10:00 am – 2:00 pm.
Join The MINT Team for a day filled with fitness events, nutrition consultations, a taste of our programming with mini classes, and spa samples! We will be offering chair massage and facial mapping, complimentary food from some of our community partners Gouter and Relay Foods, as well a raffle give-away!
Guests are free all day, and of course invited to celebrate at a Happy Hour for members, guest and staff alike after each event!
Happy hours are at the following locations:
The Bottom Line :
1716 I St NW Washington, DC 20006
Friday May 3rd, 3pm-6pm
Jack Rose Saloon “Tiki Bar” (on the roof deck)
2007 18th St NW Washington, DC 20009
Saturday May 4th, 3pm-6pm.
The No-Crunch Ab Workout: Tips to healing Diastasis Recti
Did you know that 1 in 3 moms has some degree of diastasis? Diastasis Recti, or in other words the separation of abdominal muscles, is often a result of multiple pregnancies, and has been found to be more common among women who have had C-sections. Whats worse, is that many regular abdominal routines, such as crunches, actually increase separation.
So what’s the big deal? When the abdominals start to separate, not only does it give you that unavoidable belly pooch, but it weakens your core, which can lead to injuries in other parts of the body. In order to keep the core strong, and heal diastasis, moms and other women can train using a modified ab-workout, shown here. These exercises are from Julie Tupler, RN the author of Lose Your Mummy Tummy.
To learn more about what you can do to heal diastasis, visit http://inspiredrd.com/2012/06/dear-diastasis-recti-im-so-over-you.html
Join us Friday for yoga as we remember Ralph
Many MINT members knew and encountered the inspiring Dr. Ralph Wittenberg. Please join us this Friday night at MINT Dupont as we remember him through a celebration including yoga, live music and balance exercises. Ralph was profiled by the Washingtonian on a few occasions as a Health Hero.
Please join us this Friday, April 5th from 7:00 – 8:15 PM as we remember Dr. Wittenberg.
7:00 – 7:15pm Welcome and live guitar performance in the Mind Body Studio
7:15- 7:30pm Remembrances
7:30 – 8:00 pm Yoga
8:00 – 8:15 pm Meditation, balance exercises and closing
MINT Commemorates Ralph Wittenberg
From Master Trainer, Lance Breger
It is with a heavy heart that we share the passing of our friend and long-time MINT Member, Dr. Ralph Wittenberg.
Dr. Wittenberg was, ‘The Mayor of MINT’ because he so well known with the entire MINT family and community. Dr. Wittenberg was often seen training with our private training team, taking Zumba classes, and laughing in the lounge with members and staff. He was a true inspiration to all that met him and he will be most remembered for his most contagious smile and spirit.
We are hosting an evening of music, dance, meditation, and remembrance to celebrate the life of Dr. Wittenberg on:
Friday, April 5th from 7:00-9:00pm at the MINT Dupont Mind/Body Studio.
Please join the MINT community next Friday for an evening dedicated to Dr. Ralph Wittenberg.
How Pilates Works During Pregnancy
From Head Pilates Instructor, Timea Presley
Re-posted from the Pilates Pro website
The magic of Pilates as the best pre- and post-natal exercise
As an advanced level certified Pilates instructor of many years and Head Pilates Instructor at MINT Health Club and Spa in DC I have worked with many women during and after their pregnancies. When I found out this year that I was pregnant, I decided to turn to a top expert to hear why she suggests Pilates as the best pre and post natal exercise.
I asked Melanie Byford-Young, Master Instructor Trainer of Rehabilitation for STOTT PILATES, physical therapists and Founder and Co-Owner of Pacific Northwest Pilates, Oregon some questions:
T: What is the most important advice you would give to women practicing Pilates during pregnancy?
M: The most important advice I give is to change their focus and intention. Conditioning is no longer about developing flat abs and getting great cardio challenge. The goals when pregnant are to develop or maintain strength and endurance for the duration of the pregnancy, the birth process, and most importantly, for post partum.
T: What happens with a woman’s center and core as the belly protrudes?
M: During the pregnancy abs are getting elongated and need to support the woman’s spine as her center of mass shifts and her spine tends to get pulled into a lordosis. It is also important to think about preparing for post partum: strong upper back for feeding and carrying, strong back and abs and glutes for bending down, carrying the child and all transfers in and out of cars will be important.
T: While giving natural birth the mother will need a lot of strength. Which muscles should be particularly strengthened during prenatal Pilates sessions to support labor?
M: Truly having a strong supple balanced body is what you need for labor. No need to practice bearing down or bracing for the contraction phase. You must be able to let the pelvic floor relax and open for safe passage of the baby.
T: After giving birth, which are the first exercises that new moms can start to practice as the very first steps of recovery? How soon can, and should, these be started, if there were no complications during labor?
M: The new mom should be up and walking very soon after delivery. The return to easy exercise and muscle contractions can begin 7-10 days post partum, but traditional strengthening must wait several more weeks.
Women practicing Pilates as their prenatal exercise report to feel more empowered and in control of their bodies after labor. They often feel more energetic and ready to deal with the physical challenges of a changing body that is temporarily heavier and goes through postural changes. The toning and strengthening element helps to balance lose joints. The beauty of Pilates is that it can be modified and adjusted to anybody’s ability and fitness level, especially working in private sessions.
Three women describe their experience in their own words about the magic of Pilates in their pre and post natal phase:
Vanessa Defornier (Washington, DC): “I have practiced Pilates for a year before my pregnancy. While being pregnant the goals of my training changed. It was still about finding space for myself and relaxing thanks to the breathing and concentration required to perform the movements, but I also thought that the stronger I am the easier it would be to put in a real effort when the big day of giving birth comes. I was in very good shape even the last days of my pregnancy. I was satisfied with my weight and I felt strong enough and motivated about what was going to happen. I deeply believe that Pilates helped with this strength sensation. I knew my body was ready and prepared to go through this. I think that being a professional and having a family is a challenge and my Pilates classes are my little pleasure of the week.”
Lauren Aronson (Washington, DC): “Once I became pregnant I began taking private lessons, instead of group Reformer. My ligaments felt sore and Pilates helped gently and safely stretch and strengthen the muscles for support. I took my last Pilates session at 32 weeks into pregnancy. Giving birth requires you to be in the best shape of your life. The strength training I did in Pilates helped me get through the delivery and labor very well. My recovery was easy as well and I feel that the classes help me build back my strength and tone my body.”
Lizzie Anderson Worden (Washington, DC): “I originally began with Pilates after a herniated disk in my lower back in 2000. My physical therapist and spine specialist both recommended Pilates. I was determined to keep my back healthy without surgery. Many years have gone by and I had been taking 1-3 classes a week both mat and Reformer and still no need for surgery. However in the new life situation of carrying a baby I became concerned about protecting my back and took my classes more seriously. Pilates always feels great, so it felt great just to be in class. I like the atmosphere of a group class and being with others when I exercise. It helps in keeping my spirit high. I took my last session 3 weeks before giving birth.”
Please consult your physician for information on what will be appropriate for you during pregnancy. If it is safe for you, make sure to work with an expert that is qualified and experienced to work with a prenatal client.
Introducing MINT’s Concierge Program
From Director of Operations, Chris Carnecchia
While some health clubs and retail businesses are laying people off or cutting payroll in general, MINT is increasing its staff. As we looked over our clubs we simply felt like we can do better, and use resources more efficiently. So we created the concierge program. We combined the role of our attendants and front desk into one. We kept the hours of these two staff departments and increased more during prime-time hours. Our concierge are there to help. Like any new system, it takes a bit to work out the kinks, and we’re excited about what these changes will bring to the client experience.
Director of Operations & Sales