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Yoga Alignment Workshop Series: Triangle, Uttihita Trikonasana
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: Triangle, or Uttihita Trikonasana.

- Start in Warrior Two. Shorten the stance so that your feet are about three feet apart.
- Straighten the bent leg, maintaining a gentle bend in the knee.
- Bend towards the right, bringing your right hand towards your right foot. The hand can rest on the ankle, on a block, or on the mat.
- Your left hand extends from your body straight up.
- With each inhale, lengthen, and then with the exhale, twist to shine your heart towards the ceiling. Imagine you are between two panes of glass—you want your body to fit nicely in that plane of space.
- You can look towards the hand that is stretched overhead, out in front of you, or towards the ground if it is more comfortable.
- Release any unnecessary tension in your neck and face.
- After you are done, try the pose on the other side to even out the body.
Practicing yoga on your own can be a ton of fun, but taking a class is a great way to explore new poses under the tutelage of a trained yoga instructor; check out MINT’s yoga offerings, here.

Cheap, Healthy Eats: Savory Oatmeal Bowls
Oatmeal has long been touted as a great, healthy breakfast food. It’s minimally processed, and studies have shown that it helps control appetite over a longer period of time than other popular breakfasts. Traditionally, oatmeal fans will consume it with brown sugar, nuts, berries, milk, and other sweet toppings. But did you know that oatmeal is equally- if not more- delicious as part of a savory meal at any time of the day? I first started experimenting with savory oatmeal bowls a few months ago and have been obsessed with them ever since.
Here are a few of my favorite variations, but oatmeal can be a great substitute in almost any dish that you might normally use rice, quinoa, or another grain. You can basically throw whatever veggies and protein you have in the fridge into some oatmeal and you have a full meal. (Plus, oatmeal is cheap!) Any kind of rolled oats will work; I normally use instant, but many recipes recommend steel cut.
Spinach and Roasted Veggie Oatmeal
Serves: 1
Ingredients:
1 cup water (or broth)
1/2 cup rolled oats
1/4 cup chopped spinach
1/4 cup cubed and roasted butternut squash or sweet potato

1 teaspoon rosemary (or other spice of choice)
Salt and pepper to taste
1 fried egg (optional)
Directions:
Boil water with oats in a small saucepan over high heat, stirring occasionally, until thick and creamy, about 15 to 20 minutes. Stir in spinach, then remove from heat. Add squash, spices, and salt and pepper to taste. Top with fried egg, if desired, and serve warm.
Roasted Tomato Basil Oatmeal
Serves: 1
Ingredients:
½ cup Steel Cut Oats
1 cup Water
2 Roma Tomatoes (sliced)

2 teaspoons Extra Virgin Olive Oil (plus additional for drizzling if desired)
2 tablespoons Fresh Basil (roughly chopped)
⅛ teaspoon Garlic Powder
Salt and pepper (to taste)
Directions:
- Preheat the oven to 425 degrees.
- In a large pot add the oats and water on high heat.
- Once the mixture comes to a boil, reduce the heat to low and place a lid on the pot. Continue to cook according to package instructions.
- Lay slices of tomatoes on a cookie sheet and drizzle with olive oil. Roast in the oven for about 25 minutes or until the tomatoes begin to brown.
- When the tomatoes come out of the oven, carefully add them to the pot with the oatmeal and stir well. Add in the basil, garlic, and salt and pepper (taste and add additional salt/pepper as needed).
- Dish up with a little drizzle of olive oil on the top and enjoy!!
Savory Oatmeal with Scallions and Soy Sauce
Serves: 2
Ingredients:
1 cup rolled oats (steel cut is my personal recommendation)
2 cups water
2 teaspoons soy sauce

1 tablespoon scallions for stirring, 1 teaspoon for garnish
A couple shakes of sea salt
Directions:
- Combine water, salt, and oats in a medium saucepan and turn the heat to high. When the water boils, turn to low and cook, stirring frequently, until the water is just about absorbed (about 5 minutes).
- Turn off heat, stirring in 1 tablespoon of scallions and soy sauce while the pot cools down. Sprinkle that last teaspoon of scallions on top for extra crunch.
Power Playground Updates
PowerPlayground “HIIT” – AKA “High Intensity Interval Training” – This mega-popular 50 minute class, held in the PowerPlayground Area of our gym, is anything but routine! Designed to increase cardiovascular endurance with a variety of total body circuits ranging from 10 – 15 different intervals. Not only will you experience workout creativity to its finest with our MINT instructors, but also a dynamic and cardio pumping workout using the “Power” of kettlebells, resistance bands, weights, ropes and more but circuits are uniquely designed to emulate an adult fitness “Playground.” Challenge yourself against the clock and with the assistance of a heart rate monitor (*PIQ system compliments of MINT,) you’ll see your stats on the leaderboard for accurate performance zone, performance IQ and caloric burn. Sign up NOW before it’s too late as this signature class fills up fast!
*We encourage all members to take part of our heart rate monitoring system, PIQ for measured intensity levels that indicate: heart rate, performance color zones and overall performance IQ. HIIT is for all athletic abilities and ages 18+, no prior fitness credentials needed just water and a towel. [Avg. Caloric Burn 400-800 Calories]
PowerPlayground “BURN” – Think you’ve mastered total body HIIT performance? Well here’s a new challenge called “BURN”: combining the elements of traditional “PowerPlayground” circuits with ballistic movements, strength and power to give you the ultimate BURN workout. Designed to bring out your inner beast mode. These circuits are weight bearing and heavy resistance training aka HIRT “High Intensity Resistance Training.” Note: you need to be able to lift 30 lbs overhead, make a 24″ box jump, Flip the big tire, Push/Pull 80lbs sled…and that’s just the beginning! If you’re ready to unleash the inner athlete then this is the heart pumping, strength training program is for you. Due to extreme intervals with weights and intervals, a heart rate monitor is highly encouraged for safety reasons. PIQ is complimentary for this class, you’ll see your stats on the leaderboard for accurate performance zone, performance IQ and calorie torching!
This class is NOT for beginners! If you’re ready to take your fitness goals up a notch under the guise of seasoned MINT trainers/instructors, then this is definitely the class for you! Sign up NOW before it’s too late as this new class fills up fast. [Avg. Caloric Burn 600-1200 Calories]
Are You the Next American Ninja Warrior?
Think you have what it takes to be an American Ninja Warrior?
NBC’s hit competition series is looking for athletes to apply for this upcoming season. Apply today. You know we’ll be cheering you on!
Barre and Benefits for Men
A few weeks ago I took my first Barre class ever. I know, as popular as the format is at MINT, this was long overdue. As a guy who has been lifting since age 14, I wasn’t sure what to expect. I love yoga, so figured that gave me some level of preparation, which turned out to be accurate, somewhat.
I was the only guy in a class of about 12, but it didn’t feel intimidating, mainly because Kathryn was very welcoming of everyone and the other participants were, thankfully, more into their own workouts than concerning themselves with the dude who felt a little out of place. That feeling quickly disappeared as we started; the class kept moving which is always my preference. Because each move was well explained, following along was straightforward, and although the work was definitely not easy, having a weight training background was an asset.
This was NOT ballet! The angles at which my legs and body moved were unfamiliar, challenging deep muscle fibers in a new way, and proving much more of a core workout that I anticipated. My legs were literally shaking by the end, a humbling experience after having squatted over 400lbs years ago. Like yoga did years ago, I can see how Barre as a program can continue to expand its reach to attract a large variety of those seeking diverse fitness experiences.

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