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 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.
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
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.
Nutrition Tips to Improve your Skin
What You Eat Shows On Your Skin: Skin Smarts from Dermalogica
By Claudia Aguirre with Anne Moratto
Claudia Aguirre, Ph.D is the Communications Manager for The International Dermal Institute, Dermalogica’s training and learning centers throughout the world:
“You are what you eat.” This age-old adage may have been dismissed over the generations as somewhat of an old wives’ tale, but in fact it is deeply rooted in a real biological connection between our bodies and the food we eat. With technological advances, we are better able to understand how micro- and macro-nutrients really affect our health on a cellular level. This notion has even spurred the formation of a Center of Excellence for Nutritional Genomics (CENG) at the University of California, Davis. Nutritional genomics takes advantage of our knowledge of the human genome to better understand the diet-health relationship. In essence, nutritional genomics is the study of how foods affect our genes and how our genes affect our response to nutrients in our diet – an offshoot of the emerging epigenetics field (which is the study of how our overall click image to zoomClaudia Aguirre, Ph.D is the Communications Manager for The International Dermal Institute, Dermalogica environment can change our genes).
So then, if we really are what we eat…what should we be eating for healthy skin? Macronutrients (carbohydrates, proteins and lipids) and micronutrients (vitamins and minerals) work together to ensure a properly functioning epidermal barrier against environmental assaults. The skin’s typical ailments range from dehydration, dryness, photodamage, inflammation and aging. Many scientific studies support the role nutrition plays in these key areas.
A lack of either lipid content or water content means rough, flaky and vulnerable skin. A diet rich in essential fatty acids can help skin retain its organized brick-and-mortar model. Dietary fats are processed by the liver for delivery to skin and other tissues. Omega-3 and Omega-6 fatty acids are essential for skin function and can even modulate the skin’s inflammatory response. Chronically dry skin, as in Eczema, will benefit from a diet rich in EFAs from oils and whole foods. In particular, Omega-3 fatty acids can help protect skin from photodamage and photoaging, while Omega-6 can alleviate symptoms associated with skin sensitivity and inflammatory skin disorders.
Stock your grocery basket with:
• Wild-caught salmon
• Evening Primrose Oil
• Borage Oil
As we know, the sun is a powerful star. UV rays penetrate through clouds, windows and our own skin layers. UV rays deplete antioxidant levels in the skin, including ascorbic acid (vitamin C) and alpha-tocopherol (vitamin E). A diet rich in these antioxidant vitamins can be part of a well-rounded approach to limiting photodamage. An added bonus to vitamin C? It is also a necessary component of building collagen in the skin, which decreases with age and even more so with sun damage. Like many nutrients, some are even better when combined. Supplementing the diet with Vitamin C and E combined can increase the photoprotective effect of our skin better than with either of these alone.
Stock your grocery basket with:
• Bell peppers
• Wheat germ
Our skin is a unique organ in that we can actually rub nutrients on top of it! So even though the upper epidermal layers of the skin do not contain blood vessels that supply the cells with nutrients, we can ‘feed’ the skin from the outside, with topical antioxidants and vitamins. Combining topical nutrients with a more conscious effort to eat whole, healthy foods will keep our skin shining for all the years to come!
Find us on Facebook.com/Dermalogica
Follow us on Twitter @dermalogica
Does your resolution need a resolution?
-From MINT Master Trainer, Andrew Kubala
Did you start the new year off strong with a great new diet and workout regiment? As March approaches many of us find that we have, so to say, “fallen off the fitness wagon”. Here are some helpful tips to get you back on track with your new years resolution.
#1.) Cut the excuses. Replace them instead with disciplines. They always say the biggest step toward fitness is the one you make getting through the door. So honestly, instead of wasting time talking yourself out of going to the gym, grab your stuff and get going!
#2.) Get off the scale. Instead, focus on consistency. Make it a goal to do something (no matter how small!) everyday that will help you reach your health and fitness goals. If you need help with accountability, set up a few training session with one of our personal trainers at MINT. They’ll get you started, guaranteed.
#3.) Make time. Don’t have any to spare? Try giving up something you can, like TV or those countless hours spent aimlessly surfing the web!
#4.) Don’t do it alone. Find yourself a workout buddy, or try one of our many group classes at MINT!
If you need help setting goals or even finding a little motivation during this stressful time of year stop by MINT Downtown and feel schedule a complimentary express session with me. Or send me an email at Andrew@mintdc.com.
See you at MINT!
MINT Program Director Raises Money to Fight Blood Cancer
from Area Program Director, Vanessa Hailes
Hi Friends at MINT! As some of you may know, I am a part of The Leukemia and Lymphoma Society’s TEAM in Training. I, along with my “Team 10*acious” have put together several events in the month of February I to help reach our fundraising goal of $18,000 for the Leukemia and Lymphoma Society! We are running the Nike Women’s Half-Marathon in Washington DC on April 28th with Team in Training and the ten of us have accepted the awesome challenge of raising money for a cause that matters to every one of us – your support is priceless!
So what are we doing this month? FITNESS FRIDAYS!
MINT has generously donated their luxury studio space and allowed us to host both Yoga and Spin classes on Friday nights in February at MINT Downtown (1001 16th St NW, Washington D.C. 20036).
The instructors have also graciously donated their time in an effort to help us with our cause! We have brought together a great team to provide our friends with a great workout to thank you for your support! Your donations are tax deductible, and 100% of the proceeds will go to the Leukemia and Lymphoma Society.
Fitness Fridays Class Schedule:
Friday, Feb 8th
Friday, Feb 15th
Friday, Feb 22nd
How do you register?
1.) Go to our team website - http://pages.teamintraining.org/nca/nikewhlf13/team10acious
2.) Make a donation!
If you want to take 1 class, please donate $20
If you want to take 2 classes, please donate $35
If you want to take 3 classes, please donate $50
3.) In the comments section, please indicate which date(s) and class(es) you would like to register for, and your email address so we are able to send you confirmation of your registration.
i.e. Feb 15, Yoga, GIJane@awesome.com
4.) Arrive at MINT for your class and have the ride – or down dog – of your life….No need to bring a yoga mat or towels – MINT has it all
5.) Join us for a cocktail! We have partnered with the Capital Hilton (MINT’s neighbor!), and they have graciously extended their Happy Hour Drink Specials until 9pm – JUST FOR US!
Space is limited for all classes, so sign up ASAP!
We appreciate your generosity and support of our efforts to help raise money to END cancer!
Use sleep to reach your fitness goals
From MINT Master Trainer, Lance Breger
Have you thought about how your sleep habits are costing you? I recently read this article in the Wall Street Journal that described how employees’ lack of sleep can cost businesses billions of dollars.
The longer and longer I train (going on 13 years now!), the more and more I am convinced that our focus needs to shift from the daily one hour workout in the gym to the other 23 hours in the day. It’s the lifestyle behavioral patterns (sleep, stress, nutrition, ergonomics, negative thoughts, etc.) during these other 23 hours that will ultimately dictate how quickly you reach your health and fitness goals – and how high you reach.
If you have difficulties getting to sleep, staying asleep, or just feel tired all the time – there are proven strategies and tactics that work!
Email me at email@example.com for a complimentary 25 minute consultation where I’ll cover easy-to-do and simple to incorporate specific sleep tips.
The Benefits of Pilates for Athletes and Non-Athletes
From Michele Landry, Pilates Instructor at MINT
Pilates is great for anyone and everyone regardless of age and ability. If you can breathe… you can do Pilates. It is the ultimate form of cross training for athletes, and it is a preferred method of rehabilitation used by many physical therapists. Unlike other strength training regimens, Pilates focuses on toning your muscles, thereby improving your balance and alignment.
What is Pilates for Athletes?
Pilates gives athletes the strength, the endurance and the flexibility they need to perform at their best. Pilates, in general, promotes greater balance and support to your Core/Powerhouse by increasing blood flow to the internal muscles that support your spine, thus improving your endurance, strength, and precision of motion. Not only are the exercises challenging and fun, they’re functional.
Pilates is ideal for athletes and non-athletes who are recovering from injury because, unlike other exercise regimens, Pilates begins by focusing on the proper alignment of the body, helping the athlete to reduce stress and pain. Once the body is aligned, Pilates starts building muscle to support the proper alignment. Athletes often develop muscle imbalances due to sport specific training. As a result, some muscles become over developed and tight while other muscles become weak and stressed. Over time these imbalances can create injury and keep us from doing the sports we love. Pilates helps to restore balance and to maintain flexibility.
By improving your core, your performance will be greatly enhanced. When Pilates is incorporated into your regular exercise routine, you will experience greater flexibility in all of your joints, heightened range of motion and improved accuracy, not only in sports, but with every motion in daily life activities.
How soon after beginning Pilates will I see results?
Many people feel different after only one class, however real and lasting changes may take up to 10 sessions. Michele recommends taking Pilates on the reformer a minimum of two times per week. Three times a week is ideal.
About Michele Landry
Michele competed in her first triathlon in 2004. That season, she quickly developed into an endurance fanatic craving more opportunities to race and longer distances to push herself. Michele has competed as a top age group athlete the past 9 seasons in more than 80 endurance events. Her accomplishments include qualifying for the Boston Marathon 3 consecutive years and 4 Ironman finishes, including one trip to the Ironman World Championship in Kailua-Kona, HI. Michele incorporated Pilates into her endurance training three years ago and has watched her times drop! Michele is a STOTT Certified Pilates Instructor and works with all types of athletes in a group setting or one-on-one, from the weekend warrior, age-group athlete, golfer, runner, cyclist or professional tri-athlete who wants to stay strong and limber.
New Year’s Detox Workshop at MINT-Dupont
Oh yes, it’s THAT time of year. Time to harness the energy of new beginnings and and give yourself the best post-holiday gift of all: a chance at healing and rejuvenation. After a season of merriment and overindulgence, we could all use a little support as we look to spring into 2013 feeling lighter, cleaner and more energized. If you’re resolved to supercharging your health and shedding some debris from 2012, let Health and Nutrition Counselor Ginny Johnson teach you how to clean up from the inside out. Supporting your body’s natural detoxification processes is an essential part of long-term health (and short-term energy and weight loss), but there are right and wrong ways to go about it. Ginny will break it down for you, inspiring you to lighten up and take 2013 by storm.
This workshop will:
- Explain what toxins are all about (and why they keep you chubby, sick and tired)
- Identify the dietary keys to releasing internal waste and toxic fat
- Highlight the pros and cons of various methods of detoxification and “cleansing” on the market today
- Convince you that committing to a periodic inner reset will make you feel energized, lighter and radiant; and
- Teach you simple tips you can implement right now to keep yourself lean and clean on a daily basis (naturally, and without getting extreme!).
Whether you’re a green smoothie devotee or a junk food junkie, you’ll come away with loads of valuable info you can put into practice right away. (And if you’re feeling inspired to make a serious quantum leap into the new year, learn more about Ginny’s incredibly transformative guided 21-day cleanse when you attend.) All are welcome and spots will go fast. Grab yours now! The workshop is on January 26th at 2pm. The cost is $60
The workshop is open to MINT members and non-members. Sign-up at the front desk or online here. See you there!