The Incredible Benefits of Healthy Fats

Fat is back my friends and I’m here to tell you why! Healthy fats like avocado, grass-fed butter, whole eggs and olive oil train your body to burn fat, increase energy and feel great, which is why I encourage all of my clients to incorporate them into their diet. 


Weight loss and better overall health is mainly about controlling insulin levels. Insulin levels spike when we eat sugar, processed food and grains. When our insulin levels go up after eating these foods, it signals our body to hold onto weight, which is not what we want! Insulin spikes are also what give us that crazy hangry feeling, the 3PM crash, foggy brain and crankiness. Sound familiar?


Back in the 80's when "claims" about eating low fat came out, food companies and marketers jumped on the opportunity to push out low fat, low calorie, processed foods to Americans. But, when you take the fat out of food that contains fat naturally, it has to be replaced with something. What replaces it? Sugar and/or gluten. Everyone assumes that fat makes you fat, but it's really the sugar and grains in our diets that do.


"Carbohydrates and sugar are converted into fat by your liver, and this is the easiest type of fat for your body to store as adipose fat tissue (a.k.a. belly fat). So the piece of low calorie white toast you had for breakfast is probably more likely to be the source of stubborn belly fat than the grass-fed butter that you spread on top of it," says Dr. Mark Hyman, author of Eat Fat Get Thin. 


Our bodies crave and need healthy fats to function. Have you ever yelled at your significant other on your way to dinner only to find out that you’re not actually mad, you’re just starving? That’s an insulin crash that is most likely due to a lack of healthy fats in your diet. Fats keep you feeling full, power your brain and train your body to burn fat. Yes, healthy fats are that amazing! Now, what are healthy fats? Read on for some of the best fats to eat to burn fat and feel great all day! 

Avocados :: Avocados are the holy grail of healthy fats. I probably eat an avocado a day. That's how amazing they are. They are full of monounsaturated fats which are anti-inflammatory and help reduce cholesterol and blood sugar. 


Grass Fed Butter :: Grass fed butter like Kerrygold is a fantastic way to get more healthy fats into your body. Grass-fed butter is full of saturated fat, which plays a huge part in our health. Our brains are mainly made up of saturated fats as are our cell membranes, making saturated fats an integral part of nearly every function and organ in our body. Butter also helps you fight fat. Butter is made up of short and medium chain fatty acids making it a quick source of energy for your body. This leaves you feeling fuller longer, reduces cravings and helps eliminate toxins. But remember, not all butter is the same. Always go for grass-fed. 


Egg Yolks :: Eggs have gotten a bad rep because of the amount of cholesterol they contain. Well, what science has recently shown us is that the cholesterol they contain is actually good cholesterol, not bad cholesterol. And yes, there is a big difference. Egg yolks have been shown to actually reduce overall cholesterol. They are also packed full of choline which 90% of Americans lack in their diets. Choline helps you think more clearly, so cook some up before your next big meeting!


Coconut Oil :: A recent publication in PubMed revealed that coconut oil is more energizing for the body than any other healthy fat out there. It's packed full of medium chain triglycerides that help fight fat. Not only that, but it's also a great antibacterial. So add some to your coffee in the morning or try cooking with it to get all of the body healthy benefits. 


Extra Virgin Olive Oil :: A large study published in The New England Journal of Medicine showed that those that consumed a liter of olive oil per week reduced heart attacks by 30%. Olive oil is wonderful added to salads, over fresh fish and roasted veggies. Remember, olive oil does have a relatively low smoke point which means that it becomes toxic when heated too high. I don’t recommend cooking stir fry’s or meat in olive oil, instead use it after your food has been cooked. Fats like coconut oil and butter are much better at higher heats. 

Nuts :: A report by the American Journal of Clinical Medicine found that those that added nuts into their diets like almonds, cashews and walnuts (not peanuts) lost more weight and reduced their waist size than those that didn't eat nuts. Nuts are not only great for weight maintenance but they also help lower cholesterol and reduce your risk of heart disease. Plus, they are so yummy! 


These fats are just the tip of the iceberg in terms of fantastic foods to eat. So, start out by adding these to your diet every day this week and notice how you feel. 


I'd love to hear how you incorporate healthy fats into your meals. Share in the comments below! 

XO Darby

Grain Free Easter Breakfast Cake

This grain-free, gluten-free and sugar-free Easter cake will be the hit at any brunch you go to this weekend. Made with only whole ingredients that feed your body all of the good stuff, you can make this tasty breakfast a part of your regular routine. Plus, your friends will love it too!

What You Need :: 

2 ripe bananas (smashed)

5 eggs

1/3 cup coconut flour (I like Coconut Secret)

1 TBSP cinnamon

1 TBSP vanilla extract

1 TBSP raw honey

1 TBSP coconut oil

Toppings :: 

Almond butter

1/2 cup raspberries

1-2 TBSP raw honey

Instructions :: 

Preheat oven to 425 and place cast iron pan in oven to heat

Meanwhile, in a mixer or food processor, mash bananas until smooth

Add in eggs, cinnamon, honey and vanilla and mix until ingredients are evenly distributed throughout batter. Then, slowly add in coconut flour

Once batter is completely mixed, remove cast iron pan from oven and add coconut oil so that it coats the pan thoroughly

Pour batter into pan and place back in the oven for 15 minutes

While the cake is baking, mash up raspberries with a fork to create a chunky jelly

Once cake has cooked, remove from oven and let cool

Add jelly to the top of the cake and then sprinkle small dollops of almond butter and honey.

Enjoy! 

XO Darby

 

Spring Shape Up Challenge Starts Soon!

Shape Up for Spring Challenge starts April 1st! 

It's that time of year - the last few weeks to shape up for Summer! Don't worry, our Shape Upfor Spring Challenge runs from 4/1-4/30, and will leave you feeling your strongest, healthiest self. 

Complete 20 classes in 30 days, and be entered to win 2 weeks of unlimited classes (this includes you, autopay Members!). 

We'll have themed classes and events with some of our favorite San Francisco partners to keep you motivated to finish strong. Stay tuned for details! 

Ready for the challenge? Sign up here.

Need classes? Right this way

The Fine Print: All classes are included in the challenge (Reformer, Private Appointments, Barre, Yoga & Mat Pilates). You can take as many classes a day as you like. 

 

Welcome to the Wellness Wednesday Tip!

Welcome to our new weekly series: Wellness Wednesday Tip! Tune in every Wednesday for tips to improve your wellbeing from our Health and Wellness Coach, Darby Jackson. Coming up first is a delicious and healthy way to start your day...

Green Goddess Smoothie Bowl

This smoothie bowl is packed full nutrient dense foods to give your body the love and support that it needs. Try adding this into your breakfast routine for a nourishing dose of healthy fats, fiber and protein!

What you need:

. 1/4 cup organic coconut milk

. 1 scoop protein powder (try vega or a grass fed whey)

. ¼ cup wild organic blueberries

. 1 TBSP almond butter

.1/2 an avocado

. 4-5 large stems of kale

. 4 mint leaves

. ¼ cup water

. 8-10 ice cubes

Instructions :

Blend all ingredients in a high-powered blender

The smoothie should be very thick, much thicker than your normal smoothie

Scoop into a bowl and top with any or all of the following: chia, hemp, goji berries, blueberries, coconut flakes or mint. 

Enjoy!

XO Darby

March Client Spotlight

Meet Meredith, Mint's Client of the Month


                             

                             

MINT: What is something that keeps you coming back to Mint?

Meredith: Honestly, the instructors are my absolute favorite humans on the planet. I love them all so much and I truly call them my friends. They have helped me get in the best shape of my life, and have also shown me how amazing pilates can be. They are so incredibly supportive and motivational that it would be very hard to ever go anywhere else. 

MINT: What first got you interested in Pilates?

Meredith: I started working at Pinterest and I wanted to work out somewhere close to the office. I was also very curious about that weird looking thing called the reformer and thought it was worth giving it a shot! The first time I went to Mint, I couldn't believe how welcoming and nice everyone was! Between falling in love with pilates and my new found friends at Mint, I'm hooked. I now try to bring as many people as possible with me when I go so they can fall in love with it too!

MINT: Did you change your pilates schedule when you got engaged?

Meredith: I did! I was normally coming to Mint 2 times a week and i've upped it to 3-4 times a week and I couldn't be happier. I thought I would continue to go to try to lose more inches, but honestly... I started realizing how much better I felt on a daily basis by going more often. It's my release from a stressful day at work, and it's the beginning of each weekend for me. It's become a routine that I started to prep for my wedding day, and now it's just a part of my everyday life.

MINT: What is your favorite move while in class?

Meredith: Everyone knows I love mostly all of them, but I have to say sidelining with the strap hooked onto my foot is my favorite move. My second move would be Gabby's "Free Willy", but that's because I love that it's called Free Willy :)

Although sometimes I want to see if there's a way we could incorporate Carlie's sweet pup, Oona, into a routine. You know, lift the dog while doing crunches?

MINT: How do you think Pilates affected your life outside the studio?

Meredith: My life has changed dramatically since Pilates. I suffer from debilitating migraines and have noticed a major decrease in the amount of migraines I get each month. Additionally, I leave class focused, alert, and in the best mood ever. I get such a high from practicing pilates now.  It's the best 50 minutes out of my day. 

February Client Spotlight

Meet Guillaume and Camille, Mint's Clients of the Month


MINT: What are the biggest changes you have seen in yourself since you started Pilates?

Guillaume: I feel globally better. No back pain, more flexible, better posture and my body is in way better shape overall. Also, now I feel bad after a few days without going to Mint. I'm addicted to feeling good. :)

Camille: Since I started Pilates my whole body is generally in better shape. I do have more abs which helped me a lot to recover from my pregnancies and gave me the opportunity to get rid of my low back pain. I feel like I'm stronger than before.

MINT: What do you like about working out together at Mint Studios?

Camille: We both have a busy schedule, so when we finally find an hour to workout together it's kind of a small taste of being a young couple without kids again.

MINT: What brought you into Mint for Pilates?

Camille: I first came into the studio after my first pregnancy. I liked how the studio looked from the outside. I didn't know anything about Pilates but what I knew was that I needed to workout to get my body back. ;-) So I decided to have a try... and I never stopped since then.

Guillaume: My wife was even more stunning after starting Pilates, so I decided to try it too!

January Client Spotlight

Meet Melody, Mint's Client of the Month


Mint: Why did you start practicing Pilates?

Melody: My first encounter with Pilates was during my first year of college. My college Physical Education department offered a mat class, and I signed up because I heard it could help alleviate some of my back/knee pain. I was diagnosed with several hereditary joint and spine issues in high school after a track and field practice caused a minor injury, and I was advised by several orthopedic doctors to never run or dance again. Determined to still be able to enjoy physical activity normally, I sought out Pilates in hopes it would help build strength and flexibility to prevent injury/pain. 

I took my first Pilates reformer class with Elaine at Mint Studios because I used to work down the block two days a week. I felt the difference in my body immediately and was hooked. 

Mint: What is your favorite move or exercise of yours? 

Melody: I love reformer moves where there is a great deal of movement/momentum. For instance, the most recent "mermaid dive" I learned from Natalie, where we are perched on the box and dip our entire upper half of the body into the well, and bring ourselves back up, or "free willy" from Gabby, where we go into a deep lunge with one foot on the carriage and push ourselves up into a plank with both hands on the foot bar, sliding the carriage forwards and backwards. Both are full body workouts, involving a bit of an adrenaline rush, and leave you sore in all the unexpected places the next day. :)

 Mint: What did you enjoy most about the Mint Retreat last August?

Melody: The Mint Retreat was probably one of the most memorable events of 2015, and I highly recommend Mint-goers to sign up for it when the opportunity comes up again. Practices were so fun, the view was incredible, and delicious food. But the most enjoyable part was how well we got along - the chemistry felt natural and the atmosphere was warm and welcoming. I think we really enjoyed being around each other, and took the time to hang out with different people during meals and downtown. Since returning, it has added a level of pleasure returning to classes to people I've now had the chance to get to know. 

 Mint: What advice might you give someone who is trying Pilates for the first time?

Melody: I hope people view Pilates as more of a self-exploration, rather than a physical activity/fitness exercise. The practice is always very hard, and I've found the more I pay attention to my body and strive to do movements as accurately as possible the more challenging it is. But the less concerned I am with achieving a certain amount of repetition, weight, or speed, which has been my experience with a lot of competitive sports, the deeper sense of awareness I have for my body's abilities (which can surprise) and needs (which we neglect often). I've noticed that adjustments I learn in class have carried over into my every day life. When I'm having trouble biking up a steep hill, or my shoulders hurt from carrying a heavy package, I've started noticing where tension builds up in unnecessary places or when I have used the wrong muscle to assist. This has helped me realign myself so I can pedal a little further or prevent strain in my everyday activities.

December Client Spotlight

Meet Laura, Mint's December Client of the Month

Mint: What advice would you give to someone before they attend their first Pilates class?

Laura: I would tell them that: Pilates is a great fit for folks who think they don’t have time for exercise. It’s intense (read: efficient!) but not sweaty so you don’t need to shower afterwards. This makes it easy to squeeze into a lunch break. Also, two classes a week is enough to see big changes. Pilates is excellent for injury prevention and in some cases injury recovery. Specifically, I would highly recommend it to any new mom who can find the time, as the restored ab strength makes so many other parts of life easier.

Lastly, I want to say a big thanks to Mint for helping me transform. I’m not the easiest student given my total lack of natural athleticism and questionable listening skills. But Gabby, Carlie, Natalie, and Kanako have all been patient, fun, inspiring teachers!

Mint: What initially brought you into Mint Studios?

Laura: Fitness has always been really important to me, but last January I didn’t think it was possible to work into my life while juggling an intense full-time job and a baby and toddler at home. I was really out of shape after only having 6 months between pregnancies. My abs were a mess and I even had a diastasis rectii (when the abdominal muscles don’t come back together after pregnancy).

One day I searched on Yelp for fitness classes or gyms close to my office and found Mint, literally the closest one. Who knew I would find a new favorite form of exercise (Pilates reformer!) that worked perfectly with my schedule?

Mint: What is your favorite Pilates exercise?

Laura: The ones I love the most (but also hate the most) are any where I can feel actual heat come off my muscles and want to yell! I hadn’t experienced exercise with this kind of concentrated intensity before and I’ve been amazed by the power to target certain muscle groups and effect change.

Mint: What is the biggest change you have seen in your body since starting Pilates?

Laura: I knew from my first class with Gabby (who is an incredibly gifted teacher and healer) that Pilates reformer could have a powerful change on my body and my life. I am a very creative but sometime sloppy or clumsy person, and I could tell Pilates could bring care and control into not just physical aspects but every part of my life. I had to ask myself if I was ready for a big change, and I was.  

While it’s great to be able to rough house with a 30+ pound toddler, hang my bike on overhead hooks, and carry 8 boxes of books down the stairs without being sore, the biggest changes aren’t just in my muscles. I feel like I’ve gained endurance and grace in every aspect of my life. 

November Client Spotlight

Meet Kanako, Mint's November Client of the Month

From Mint Owner and Founder Elaine: I have been working with Kanako since the fall of 2011. Initially a Pilates client of mine, we quickly became friends and I enthusiastically looked forward to our weekly private session every Thursday evening. A big Mint supporter from day one, when Kanako heard of our teacher training she was the first to sign up and hit the ground running. Kanako is a naturally gifted teacher who is able to inspire those around her with her joyous presence and grace. We are so lucky to have her as an ongoing client and now wonderful team member. It's an honor to introduce you to my dear friend Kanako:


MINT: How long have you been taking Pilates?

Kanako: I have been taking Pilates for now a little over 4 years! I just checked my google calendar and the first time I met Elaine and took Pilates was at her old apartment back on September 1st, 2011! 

MINT: Having gone through all of our Pilates teacher training programs, what did you like most about the certification program at Mint?

Kanako: I really appreciated the support from the team and the instructors. You are encouraged in such positive ways that your strengths and talents are rediscovered! All the hard work transforms into joy and the journey of growth is forever encouraged with lots of love and support. I'm happy that I was able to start my Pilates practice at Mint!

MINT: What is your favorite Pilates movement?

Kanako: So many… but if I were to choose, on the reformer is stomach massage series with the ball behind your back, deep and crazy burn on your abs! On the mat is
open leg rocker, it feels athletic and fun.

MINT: What has been the most notable change you have experienced from Pilates?

Kanako: The reason why I started Pilates was due to my lower back pain from working in front of the computer for a long period of time. After my first Pilates session, my pain was reduced remarkably and by my second session, the pain was gone! In addition, I started to feel good and positive. I also started looking toned after classes
which made me very happy! I've basically found true joy in my life!


October Client Spotlight

Meet Renee, Mint's October Client of the Month!

Renee at the Mint Pilates and Yoga Retreat August 2015. 

Renee at the Mint Pilates and Yoga Retreat August 2015. 

Mint: What is your favorite Pilates exercise?

Renee: Bridging, because you can feel so many particular and intricate pieces of your body working. I also like the jackknife because it feels so good on your back and it's fun!  

Mint: Tell us about one of your favorite places to which you have traveled and why you love it.

Renee: Berlin. I had visited there many times as an exchange student long ago, before the Berlin Wall came down. I returned with my daughter recently. It was amazing to retake the steps of my youth with her, but now the city with a completely new identity. I was also able to reconnect with an old friend at a magical spot along the river. 

Mint: Have you read any good books recently?

Renee: Vineland by Thomas Pybchon. A Fantastically wild story set in various parts of Northern California, my home.

Pilates For Runners Workshop: Take Your Running To The Next Level!

The Details

This two-hour workshop will introduce you to key Pilates principles and give you techniques that you can incorporate into your own training. 

When: Sunday, March 22nd, 2-4pm    

Where: Mint Studios, San Francisco 

Cost : $45

Questions?

info@mintstudiospilates.com 

Sign Up Online: mintstudiospilates.com

                                                                                                                                               

You can expect to come away with: 

  • A deep understanding of breath and breathing exercises to increase running performance                       
  • Joint exercises                                                                      
  • Strength and stretch exercises to incorporate into your training
  • Learning how to use a foam roller to release fascial(connective tissue) tension
  • Sample 5k, Half Marathon and Full Marathon training plans                                                               

  Meet the instructor, Allegra Poggio

Mint_AB-8295.jpg

     Allegra is a comprehensively certified Balanced Body Pilates instructor. She works with athletes, encouraging them to bring new elements into their training, through the core principles of Pilates. As a runner, she is passionate about working with people to bring awareness to their bodies to be strong, efficient and injury free runners. Her passion for running and Pilates and deep interest in anatomy will allow you to learn more about your mind and body to transform your training programs and your running. She has run 6 half marathons and is looking to complete her 7th in Eugene, Or in May.  

 

                                                                                                                                                                                

Healthy Alternatives For The Savvy Holiday Hottie: Recipe 4

Running short on ideas for what to serve as an appetizer?

Today try: Mini Quinoa Zucchini Cheese Bites

This is a wonderful appetizer from sugar-free mom that is easy to eat and full of fiber, vitamin E and protein. All things that tend to disappear from our diets during the holiday season.

   *Serves 16*   Ingredients:    2 cups grated zucchini (about 1 or 2 medium sized)  1 egg  1/2 cup grated Parmesan cheese  1/2 cup cooked quinoa  Option: 1/4 cup chopped cilantro, salt & pepper  Preheat oven to 400 degrees. Spray a mini muffin pan with nonstick cooking spray. In a bowl mix the zucchini, egg, cheese, quinoa, cilantro, salt and pepper (last 3 optional). Divide mixture into the muffin pan, filling to the top. Bake for 15-18 minutes until golden brown around the edges.   Stay tuned for a festive drink that is quick and easy to make!

 

*Serves 16*

Ingredients:

2 cups grated zucchini (about 1 or 2 medium sized)

1 egg

1/2 cup grated Parmesan cheese

1/2 cup cooked quinoa

Option: 1/4 cup chopped cilantro, salt & pepper

Preheat oven to 400 degrees. Spray a mini muffin pan with nonstick cooking spray. In a bowl mix the zucchini, egg, cheese, quinoa, cilantro, salt and pepper (last 3 optional). Divide mixture into the muffin pan, filling to the top. Bake for 15-18 minutes until golden brown around the edges.

Stay tuned for a festive drink that is quick and easy to make!


Healthy Alternatives For The Savvy Holiday Hottie: Recipe 3

Here we go with another quick and wonderful recipe for you to give a try.

Today try: Cinnamon Ginger Fruit Salad

This is an easy fruit salad from Jenny Sansouci's blog, healthy crush, that can be tossed together in minutes and used as an alternative for all the baked goods we find this time of year.

    Ingredients:   2 chopped apples (any red-skinned apple)  2 chopped pears  Seeds  from 1 pomegranate  Juice from 1/2 orange  1 tablespoon chopped fresh ginger  2 teaspoons maple syrup  1 teaspoon lemon juice  2 teaspoons cinnamon  To prevent browning, toss chopped fruit with the lemon juice. Stir together the orange juice, maple syrup, ginger and cinnamon. Pour over the fruit and mix well. Transfer to a bowl and it is ready to be served!   Need an appetizer idea? Keep an eye out in the next couple of days for mini quinoa zucchini cheese bites.     

 

Ingredients:

2 chopped apples (any red-skinned apple)

2 chopped pears

Seeds  from 1 pomegranate

Juice from 1/2 orange

1 tablespoon chopped fresh ginger

2 teaspoons maple syrup

1 teaspoon lemon juice

2 teaspoons cinnamon

To prevent browning, toss chopped fruit with the lemon juice. Stir together the orange juice, maple syrup, ginger and cinnamon. Pour over the fruit and mix well. Transfer to a bowl and it is ready to be served!

Need an appetizer idea? Keep an eye out in the next couple of days for mini quinoa zucchini cheese bites.

 


Healthy Alternatives For The Savvy Holiday Hottie: Recipe 2

We are back to offer you another great recipe to try for all the Holiday festivities you have in store!

This week try: Garlic Parmesan Chickpea Snack

Nuts are always an easy and great option to throw in a cute bowl and set out on the table for people to snack on during the holidays. But what do you do about your family and friends that are allergic to nuts and can't indulge in this crunchy treat? This is a wonderful alternative from sugar-free mom, for those who have nut allergies.

Ingredients:   2 cans garbanzo beans, rinsed and drained  2 tablespoons coconut oil, melted, divided  1/2 teaspoon salt  1 teaspoon minced garlic (option to use more if you like)  1/2 cup grated Parmesan cheese  Option: cayenne powder or curry powder  Pepper to taste  Drain beans and rinse well. Lay them on paper towels to dry for about 30 minutes. Preheat oven to 400 degrees. Mix together 1 tablespoon of oil and add chickpeas to coat. Add salt, garlic, and cheese and stir well to coat. Lay beans on baking sheet and drizzle with remaining tablespoon of melted coconut oil. Bake for 20 minutes, stir and continue to bake for up to 1 hour or until golden and crispy.   We will back back next week with more for you to try!

Ingredients:

2 cans garbanzo beans, rinsed and drained

2 tablespoons coconut oil, melted, divided

1/2 teaspoon salt

1 teaspoon minced garlic (option to use more if you like)

1/2 cup grated Parmesan cheese

Option: cayenne powder or curry powder

Pepper to taste

Drain beans and rinse well. Lay them on paper towels to dry for about 30 minutes. Preheat oven to 400 degrees. Mix together 1 tablespoon of oil and add chickpeas to coat. Add salt, garlic, and cheese and stir well to coat. Lay beans on baking sheet and drizzle with remaining tablespoon of melted coconut oil. Bake for 20 minutes, stir and continue to bake for up to 1 hour or until golden and crispy.

We will back back next week with more for you to try!


Healthy Alternatives for the Savvy Holiday Hottie: Recipe 1

   Celebrate this season by putting a twist on your usual holiday treats! Try these quick and  HEALTHY  recipes that are sure to keep you satisfied. Keep an eye on our blog over the next several weeks for new decadents to add to your "healthy  AND  tasty" recipe book for the holidays.  This week try:   Holiday Granola With Cranberries And Pistachios    Need some ideas for homemade holiday gifts that aren't cookies? Here is a great granola recipe from yummy mummy kitchen that you can throw in a jar and tie a ribbon around for an easy present. Make a large batch and save some for yourself to add to plain yogurt for the perfect breakfast.   Ingredients:    3 cups rolled oats  1/2 cup shelled pistachios  1 teaspoon freshly grated nutmeg  1/2 teaspoon salt  1/4 cup brown sugar  1/4 cup maple syrup  2 tablespoons vegetable oil  1/2 cup dried cranberries    *For an added nutrition boost add flax seeds into the mix*    Preheat oven to 275 degrees  In a large bowl toss oats, pistachios, nutmeg, salt and brown sugar. Stir in maple syrup and oil. Spread on a large rimmed baking sheet. Bake for 40 minutes, stirring halfway through. Let cool completely. Stir in cranberries.   Stay tuned next week for a new recipe to try!

 

Celebrate this season by putting a twist on your usual holiday treats! Try these quick and HEALTHY recipes that are sure to keep you satisfied. Keep an eye on our blog over the next several weeks for new decadents to add to your "healthy AND tasty" recipe book for the holidays.

This week try: Holiday Granola With Cranberries And Pistachios

Need some ideas for homemade holiday gifts that aren't cookies? Here is a great granola recipe from yummy mummy kitchen that you can throw in a jar and tie a ribbon around for an easy present. Make a large batch and save some for yourself to add to plain yogurt for the perfect breakfast.

Ingredients:

3 cups rolled oats

1/2 cup shelled pistachios

1 teaspoon freshly grated nutmeg

1/2 teaspoon salt

1/4 cup brown sugar

1/4 cup maple syrup

2 tablespoons vegetable oil

1/2 cup dried cranberries

*For an added nutrition boost add flax seeds into the mix*

Preheat oven to 275 degrees

In a large bowl toss oats, pistachios, nutmeg, salt and brown sugar. Stir in maple syrup and oil. Spread on a large rimmed baking sheet. Bake for 40 minutes, stirring halfway through. Let cool completely. Stir in cranberries.

Stay tuned next week for a new recipe to try!

Post-Thanksgiving Detox

The Holidays can be a time of overindulgence: all those work parties, family gatherings, and cozy nights in on the couch can add up. This Holiday Season, Mint's got your back. We've partnered with CAN CAN Cleanse, the healthiest, most delicious juice cleanse out there to help you stay motivated, energized, and lean.   

Take the most classes during the two-week period, and win

a $100 gift card to Mint and a 4-pack of mixed juices from CAN CAN!

 To book your Post-Thanksgiving Detox, CLICK HERE.

The first five sign-ups will receive a complimentary Mint Studios tank

Hurry, spots are limited and will sell out! 

Terms and Conditions: For the Standard Detox: limit 1 class per day. For the Premium Detox: limit 2 classes per day, maximum 1 Reformer class per day. Late cancelations (within 12 hours) will incur a $15 late fee for large group classes and a $25 late fee for Reformer classes. Sorry, no exceptions. The two week period activates on December 8, 2014. Sorry, no extensions. Classes are subject to availability, so please book in advance. 

Mint Studios Featured in nousDECOR!

We are so honored and excited to have been featured in nousDecor today! Here's a little excerpt of what the design experts had to say about Mint Studios' space: 

"Believing that the look of an exercise space can affect both the quality of workout and how you feel about it when you come in, owner and founder Elaine Hayes went about envisioning and designing the studio with this in mind. After celebrating Mint’s first birthday in August with (what else?) a barre class under disco lights and watermelon mimosas, we just had to find out what went into the creation of this unique and gorgeous studio."

Read the full post here!

Thank you, nousDECOR, for the fabulous write-up!

August 2014 and Mint Turns 1!

Join us to celebrate 1 year of making SoMa a healthier, happier, more toned (and stylish) place! 

WHEN

August 21, 6pm-8pm

 WHAT

~ The evening starts at 6pm with a Lorna Jane trunk show, with 10% off all apparel.

~ While you shop, sip on complimentary juice tastings from CAN CAN Cleanse. Purchase any 3-Day or 5-Day Cleanse and receive a 1-Day CAN CAN Cleanse FREE!

Fine Print: Special offer must be purchased in person at the event. Limited to one offer per person.

~ Champagne will be available throughout the evening, so why not mix yourself a healthy CAN CAN mimosa? 

~ At 6:30pm, we'll be dimming the lights and pumping up the tunes for a complimentary Booty Barre class led by Mint Founder, Elaine Hayes, accompanied by the one and only DJ Celeste! 

Space is limited, so reserve your spot online.

~ If you're feeling brave, enter our Hundreds Competition at 7:30pm for a chance to win 2 weeks of unlimited Reformer classes!

Fine Print: All contestants must be present at the event (no virtual applications, please!). Two week unlimited must be used within 3 months by the contestant winner. No "gifting." Limit one class per day. 

 * Finally, you won't want to miss out on a very special surprise discount on classes at Mint, only available in person at the event!


COMMUNITY REFORMER CLASSES & APPRENTICE PRIVATE PILATES

Meet the Mint Pilates Apprentices: Kanako, Mikaela, and Sarah. 

Meet the Mint Pilates Apprentices: Kanako, Mikaela, and Sarah. 

Have you tried our weekly Community Reformer Class yet? 

Our community classes are Mint's way of giving back to our community while giving our newly-certified instructors an opportunity to gain experience. Suggested donation for Community Reformer classes is $15, but if you cannot afford to pay, please email us at info@mintstudiospilates.com, and we will accommodate you accordingly.

Click here to reserve your spot.

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Apprentice Private Pilates

Taught by recent graduates of the Mint Studios Teacher Training Program, Apprentice Private Pilates sessions offer clients an opportunity to experience one-on-one Pilates at the accessible cost of $30 per session, while offering our Apprentices an opportunity to fine-tune their teaching skills. No major injuries, please. 

Click here to book Apprentice Pilates sessions.


UPCOMING MAT PILATES TEACHER TRAINING

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Do you want to become a Pilates Instructor? Mint's Teacher Training Program is a comprehensive program for aspiring Pilates instructors to turn their love of Pilates into a thriving career. The Mat Module is the foundation of the  exercises on the various Pilates apparatus and is a fundamental building block before tackling the equipment modules. Mint's Mat Module offers a rigorous curriculum in a supportive environment, creating a knowledgeable, confident, and well-rounded instructor. 

 For a detailed description of the Mat Module curriculum requirements and cost, please click here.

Payment plan available. 

Please email elaine@mintstudiospilates.com for details. 

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FALL 2014 SCHEDULE

Week 1:

  • Monday, 8/25: 8:30am-12:30pm
  • Wednesday,8/27: 8am-12pm

Week 2:

  • Monday, 9/1: Labor Day - No Lecture
  • Wednesday, 9/3 8am-12pm

Week 3:

  • Monday, 9/8: Schedule Conflict - No Lecture
  • Wednesday, 9/10: 8am-12pm

Week 4:

  • Monday, 9/15: 8am-12pm
  • Wednesday, 9/17: 8am-12pm

Week 5:

  • Monday, 9/22: 8am-12pm
  • Wednesday, 9/24: 8am-12pm

If you are interested in enrolling, please email elaine@mintstudiospilates.com for more information and to secure your spot. 


 ARE YOU LOOKING FOR A DUET PARTNER?

Are you interested in duet Pilates appointments but don't have a partner? Email us at info@mintstudiospilates.com with possible days and times that would work for you and we'll try to match you up. 


BE THE NEXT MINT SUCCESS STORY!

If you'd like to be featured as our next Mint Success Story, please email us with your story and a before and after picture. If we choose to feature you, you will receive a $100 gift card to Mint!