July 27th, 2011 / News, Workouts

MINT Head Trainer, Lance Breger, was featured in the Washingtonian’s Well+Being blog yesterday demonstrating how to work with Battling Ropes.  You’ve seen these large, heavy ropes at both MINT Dupont and MINT Downtown – but what are you supposed to do with them exactly?  Allow Lance to explain, the full article is available here, his recommended workout is pasted below along with his demonstration video from the Washingtonian.

Warm-Up Breger recommends warming up the entire body before doing a Battling Ropes workout. Incorporate some arm circles, planks, and squats into your regular warm-up.

Exercise 1: Arm Waves Muscles worked: Triceps, shoulders, core, quads

Reps: One set of 15 seconds

Hold the two ends of the rope, palms facing down. Stand shoulder-width apart with your knees slightly bent. Create waves with the ropes by moving your arms up and down at a controlled, rapid pace.

Exercise 2: Alternate Arm Waves Muscles worked: Triceps, shoulders, core, quads

Reps: One set of 15 seconds

Hold one end of the rope in each hand, palms facing down. Stand shoulder width apart with your knees slightly bent. Create waves with the ropes by alternating your arms up and down at a controlled, rapid pace.

Exercise 3: Arm Circles Muscles worked: Shoulders, core, quads

Reps: One set of 15 seconds
Hold the two ends of the rope, palms facing down. Stand shoulder-width apart with your knees slightly bent. Create counter-clockwise circles with each end of the rope.

Exercise 4: Side Throws Muscles Worked: Triceps, shoulders, back, core, quads

Reps: One set of 15 seconds

Hold the two ends of the rope together on one side of your body, palms facing down. Stand shoulder-width apart with your knees slightly bent. Lift the rope and throw it to the other side of your body, keeping your hips stationary while twisting your core. Lift the rope and throw it back to starting position. Repeat this motion at a controlled, rapid pace.

July 19th, 2011 / Health & Wellness, News

Zumba is the most fun I have ever had at a gym and it is quickly becoming one of the most popular classes – both at the gym and in dance studios nationwide. The New York Times recently ran an article about Zumba that reported the increasing number of Zumba-related injuries. The good news is that all of these injuries can be prevented. Here are some things to remember when taking a Zumba class.

• Work out at your own level. You can vary the level of aerobic activity both throughout a song and through the duration of the class.
• The best shoe to wear in Zumba is a thin-soled shoe that does not stick to the floor.
• Make sure you have room to move during class.
• A good Zumba class has a warm up and a cool down.
• The teacher should be certified both through Zumba and a professional fitness association.

One of the great things about MINT is that all of your teachers are certified and educated to provide you with the safest way to exercise. And hopefully you are having as much fun as we are!

July 12th, 2011 / News, Skin Care

Written by, Malaika Thompson, Licensed Esthetician

Skin cleansers work as emulsifiers to remove dirt, excess natural skin oils, bacteria, cosmetics and exfoliate the surface skin cells.  Which in turn helps your skin breathe and attain the correct nourishment if followed by toning and moisturizing.

When considering a cleansing agent for daily use determine your skin type and pick a cleansing agent suited to your skin – a good cleanser will not disturb the ph balance of your skin and keep it feeling nourished and fresh.  If you’re unsure of your skin type consider booking a facial appointment and consult with an aesthetician.

For those with oily skin, the importance of cleansing is doubled, as they may want to remove excess oil from oil glands but not the fat that waterproofs the skin. Therefore, cleansers meant for oily skin have a certain amount of astringent present instead of an oil-base that helps rid the extra oil and prevents clogging of sebaceous glands that can lead to skin disorders like blackheads and acne.

Those with dry and sensitive skin need to choose a cleanser that protects the oil content of their skin since the extra foaming variety suited for oily skin will only strip the skin of natural moisture and dry it. Such persons need to pick a cleanser that has oil-balance properties to re-hydrate and moisturize the skin after the ritual.

Cleansing and Skin Care tips

• The best way to begin cleansing your face is by washing your hands thoroughly to prevent transfer of bacteria to your face
• Begin with the hairline and work your way down with gentle sweeping movements over the face, lips and down the neck
• Massage the cleanser gently onto the face with light movements of the fingertips and leave on for absorption and deep cleansing for about a minute
• Next, with the help of a clean cotton makeup pad, wipe away the visible dirt and pollution with your hands and if there is any cosmetic residue, wipe it downwards towards the neck
• Rinse your face using cool water to splash it. The temperature of the water is very important, as too hot or too cold water can cause flushing and increase broken capillaries, if such exist on your skin

Additional ideas from beautytips.ygoy.com

• Be sure to cleanse at night! Skin cell regeneration (the process where fresh, new skin cells replace old, dead skin) happens at a faster rate at night so the simple act of cleansing before going to bed will ensure that this process occurs in a healthy and optimal manner

• Cleansing and skin care tips are meant to increase the lifespan of beautiful skin and help in detoxification of unhealthy toxins in the body. Always follow up with a good toner and moisturizer. Cosmetic brands that are sure to provide promising results include Alchimie Forever’s Excimer Purifying Gel Cleanser for normal to oily skin and Alchimie Forever’s Exciser Gentle Cream Cleanser for normal to dry skin

July 8th, 2011 / Health & Wellness, News

Since the opening of MINT’s first club in 2006 I’m very proud to say that we have achieved our primary mission of providing a ‘retreat’ environment combined with a first-class fitness facility.  Having served a mostly residential population since day one, our new K Street location presents an entirely new model for us; namely shifting to extend our philosophy to the fast-paced (read: stressed) work culture that is Downtown DC.  We are dedicated to reaching out to those of you who need a retreat from your hectic workday.  Our corporate wellness program is more than just a group rate on memberships; we send fitness professionals to your workplace on a regular basis to keep everyone motivated, offer chair massage, and special classes and events at the club- in short we are here for you to work with your unique workforce.  Please feel free to contact me directly for more information on 202.328.6468, or patrick@mintdc.com.  Also, we are currently seeking a professional full time representative to continue this mission- it’s a great job with great pay- please feel free to forward to anyone you know who may be qualified and interested!
Be well DC.  PJ

July 6th, 2011 / Health & Wellness, News

A recently released National Institute of Mental Health study bolsters the commonly accepted notion that moderate exercise has the ability to reduce stress and anxiety levels.  An article in the New York Times today highlights the new research that suggests exercise may improve our ability to handle stress.

The study observed the psychological impact of pairing a dominant mouse and a submissive mouse in a small living environment.  There were two types of submissive mice used in the research – one group of submissive mice were allowed to exercise on wheels and with other toys for a few weeks leading up to their co-habitation with the dominant mouse, while the second group of submissive mice did not have access to toys for exercise before they shared space with the dominant mice.

The mice that had access to toys and exercise before their forced co-habitation with an aggressive mouse were “although wisely submissive when confronted by the bullies, rallied nicely when away from them. They didn’t freeze or cling to dark spaces in unfamiliar situations. They explored. They appeared to be …’stress-resistant.’”

Read the post on the New York Times website for a detailed analysis of the recent findings.

June 30th, 2011 / Health & Wellness, News

If you’ve been running on the mall or around town you’ve probably noticed the new trend in running apparel – shoes that look like gloves for the feet.  Why are people sporting this new fashion?  Does it really serve a purpose?

While long-term research has yet to prove their value, the new minimalist style of running shoes have a bevy of supporters  because they strengthen foot muscles and reduce injury by simulating the sensation of running barefoot.  Which begs the question, why would someone want to simulate running barefoot?  Barefoot running has gained popularity because some people believe traditional running shoes make our feet ‘lazy’ and change the way we were naturally created to run.  The barefoot running movement was popularized by the book “Born to Run” by Christopher McDougall who studied the incredible health and running habits of the Tarahumara Indians from Mexico.

A recent article in the Wall Street Journal observes that  ”The idea is that you run more forward on your foot, rather than back on your heel,” according to John Pagliano, a runner, podiatrist and clinical professor at the Long Beach Memorial Medical Center Podiatric Surgery program in California.  Which in turn ”prompts you to take shorter, more frequent strides and to land more softly than with conventional running shoes.”

According to Self Magazine “An up-near-the-toes running style diminishes what’s known as initial impact peak, the force that shoots up through your ankles, knees and hips when your foot hits the ground; in theory, removing this force prevents injury.”  Instead of taking to the streets of Washington, DC without any protection from glass, trash and the heat of the pavement, many runners have instead adopted the practice of running in minimalist footwear.  Minimalist footwear provides the benefits of barefoot running while also protecting your feet from basic dangers.

If you’re intrigued and might want to buy in, the LA Times recently reviewed a number of the Spring 2011 minimalist running shoes available.  Happy trails!!

June 23rd, 2011 / Health & Wellness, News

Wednesday’s Washington Post featured an article “Potatoes bad, nuts good for staying slim, Harvard study finds” – that summarizes the latest findings from the Harvard School of Public Health.  The study collected data from 120,877 adults in their 30s, 40s and 50s to see how specific foods impact weight gain over four year intervals.  While the findings are a bit intuitive, it provides a unique narrative, demonstrating that our food choices have long lasting impact.

Interesting transferable data points from the survey include:

• Eating certain foods can actually prevent weight gain – which means that we have options besides just portion control, dieting etc. to maintain a healthy weight
• A few of the foods that stave off weight gain are yogurt, fruits and vegetables
• While it’s not surprising, potatoes toped the charts as one of the most destructive foods hampering your ability to maintain a healthy weight over time

June 20th, 2011 / Health & Wellness, News

MINT Trainer Mary Duke recently shared an interesting article published by Johns Hopkins.  ”7 Strategies to Rev up your Aging Metabolism” calls attention to the dramatic drop-off in muscle mass that occurs in most adults after age 20, and occurs more significantly after age 50.  The correlation between muscle mass and metabolism is critical, when you have more muscle you’re body is able to burn more calories.  An overview of the words of wisdom from Johns Hopkins are below:

1. “Eat breakfast”

2. “Eat frequently”

3. “Eat more lean protein”

4. “Exercise frequently”

5. “Strength train”

6. “Get enough sleep”

7. “Move as much as possible”

While the above might sound like common sense, check out the article to understand that reason why each of these simple truths add up to a stronger metabolism.

June 6th, 2011 / Around DC, News

Friday June 10, 2011

2:00pm-4:30pm

MINT DOWNTOWN Health Club and Spa

1001 16^th St., NW Washington, DC

202-638-6468

Join us for an afternoon of movement-based yoga and Yoga Nidra (guided relaxation). These multilevel classes are open to all Veterans and Active Duty Servicemen. No previous experience is required.

• Please RSVP to yoga@thomasnassif.com
• All attendees must bring a photo ID and sign a standard waiver form to enter MINT.
• Lockers are available onsite to store personal belongings.
• Wear comfortable clothes that will allow for movement.

MINT is located in downtown Washington, conveniently close to the Red Line at Farragut North, and on the Orange line between Farragut West and Macpherson Square. Public transportation is highly recommended as only street parking/metered is available.

May 18th, 2011 / Health & Wellness, News

MINT  is proud to announce a partnership with Yoga for Vets, a national non-profit offering free yoga classes to America’s troops.  MINT owners Patrick and Melissa John are “honored to become part of such an important effort in connecting troops with outlets for exercise and roots in their community.” MINT yoga instructor Tom Nassif worked to coordinate the partnership because “because the core values of yoga are to attain a state of peace, well-being and balance between mind and body – something all service members can relate to seeking.”

Yoga For Vets is offered nation-wide in 46 states through partnerships with local yoga studios and health clubs.  Paul Zipes founded Yoga For Vets in 2007 after experiencing the transformative power of yoga practice.  As a former Navy Deep Sea Diver Zipes’ organization provides hundreds of men and women with a means for trying yoga.   Zipes is “excited to add MINT as one of the first Yoga For Vets partners in Washington, DC.”  With over 25 million veterans in the United States, and over 150,000 in the DC area, the nation’s capital is prime territory for accomplishing Zipes’ mission of introducing veterans to the benefits of yoga.

Yoga for Vets provides a way for those who served America at any point in their lifetime to locate and plug into the yoga community in their neighborhood.  MINT instructors teach over six styles of yoga at both locations, the partnership is effective as of June 1, 2011, when all active duty and retired military members can enroll in any yoga class on the schedule at MINT.

MINT also plans to offer an exclusive monthly yoga program designed for Veterans and Active Duty Servicemen beginning Friday June 10, 2:00-4:30pm at the MINT Downtown Location. The program will be led by Tom Nassif and Karen Soltes, who is a Yoga Nidra instructor at the DC Veterans Affairs Medical Center.