Mint Condition Fitness

Looking for a book that could help you unlock the secrets to a longer, healthier life? The Blue Zones by Dan Buettner is a fascinating read that explores how people in different parts of the world are living longer, healthier, and more fulfilling lives. 📚

The Blue Zones dives deep into the habits and lifestyles of communities with the highest number of centenarians—people who live to be 100 or more.

Here are the three big takeaways from The Blue Zones:

1. Move Naturally Throughout the Day
One of the key habits of Blue Zones residents is that they don’t go to the gym for intense workouts; instead, they incorporate movement into their daily lives naturally. Whether it’s gardening, walking, or doing household chores, staying active throughout the day is part of their routine. 🌿

2. Prioritize Connection and Community
In every Blue Zone, a strong sense of community and social connection plays a huge role in the well-being of its residents. They value time with family and friends, stay connected with their neighbors, and engage in social activities that give them a sense of purpose and belonging. 🤝

3. Eat with Intention and Moderation
Blue Zones communities follow diets that are plant-forward, and rounded out with lean proteins and healthy fats. They practice mindful eating, often stopping when they’re 80% full, and take time to enjoy meals with others. 🌱

The Blue Zones is more than just a book about living longer—it’s a guide to living better.

For those who are over 50 and thinking about how to make the most of their years ahead, it offers practical, real-world examples of how small lifestyle changes can make a big impact. It’s about embracing habits that are sustainable, enjoyable, and proven to work.

Have you read The Blue Zones? What lifestyle changes have you made after reading it? Let us know! 👇

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Meal prepping is often touted as a foolproof way to eat healthier, save time, and stick to your dietary goals. However, for many, it can feel like a chore rather than a solution. If you’ve tried meal prepping and found it to be more hassle than it’s worth, you’re not alone.

Here’s why meal prepping doesn’t work for some people—and how to adapt it to fit YOUR lifestyle!

To read more, go to https://mintfit.com/why-meal-prep-doesnt-work-and-how-to-fix-it/

If you’ve had experience with meal prepping in the past, tell us about it!

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Sweet potatoes 🍠 have a lot of vitamins in them, including vitamin A, which is great for eye health and immunity! We usually see them as a dinner side dish, but they’re also an ideal way to kick off the day. What are some unusual recipes YOU have for sweet potatoes?

Get your copy at https://mintfit.com/blog/?_categories=recipes

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

Physical exercise is not just for your body…it’s critical for brain health too!

Here’s how:

•Exercise increases blood flow to the brain, so it gets oxygen and nutrients needed for proper function – like memory, focus, and processing.
•It stimulates the release of dopamine and serotonin, which are needed to regulate mood and lower stress – reducing the risk of depression and anxiety.
•It helps grow and support new brain cells and neural connections. Research is showing that it can prevent cognitive decline and even lower the chances of developing Alzheimer’s disease.

So, while it is great to work out so that you can lose weight, get stronger, and move better, it is the brain benefits that will impact your day-to-day life more than anything.

That is why a top priority in our program with people is helping them move MORE before we worry about building strength. Yes, we want our clients to get strong, but frequency of exercise is what benefits the brain, and if it is hard or painful to move, then it limits what you are able to do.

The more you move, the better you feel, and the more likely you are to KEEP exercising. It becomes a positive feedback loop that will then help you to reach your other goals (weight loss, strength gain, etc).

So, if you are looking for a program that is customized to help you move more, feel better, and support your mental and physical health, we are here to help!

To learn more about our program, click here to book your no-obligation, 1-on-1 Fitness Strategy Call today: https://calendly.com/mintfit/goalsettingcall

Here is another “progress report” that we gave to one of our clients recently.

These reports help us make sure we are on the same page with our clients about what matters most to them, and how to best reach their goals.

As you can see, this client did great!

We now have the opportunity to celebrate her wins and help keep her motivated and clear on what is working.

It is this regular review process that helps us to support our clients and provide them with the feedback they need to get great results!

One of the most common shoulder issues we hear about is the inability to get your arms over your head.

When this happens, it’s a telltale sign that your shoulder mobility isn’t great.

If you try to force the issue and push your arms up over your head, you wind up putting undue pressure on your shoulder and spine.

Needless to say, that leads to a whole host of other problems!

To read more, go to https://mintfit.com/what-to-do-if-youre-experiencing-shoulder-stiffness/

Shoulder issues are common, and most of us experience them at one time or another. Have you had trouble with your shoulders before? How did you overcome it? Let us know in the comments!

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We'd like to thank all our Mint members who were able to join us to celebrate our 15 year anniversary last week! It was a great Hawaiian-themed party, with lots of good island grinds and everyone wearing their tropical best.

Thanks to all of you for being part of the Mint community. If it weren't for you, we literally would not exist. And you all make it fun to come to work every day! Mahalo nui! 🌴🪸🌺🌊🤙💪

This fresh and zesty side dish is a great alternative to a green salad, and lucky for us, zucchini is readily available right now! What’s your favorite way to use this tasty and ubiquitous squash?

Get your copy at https://mintfit.com/blog/?_categories=recipes

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

You already know that a diet heavy in ultra-processed food is bad for you.

Now, here’s one more reason to avoid junk foods -- like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives.

They are linked to an increased risk of developing type 2 diabetes.

Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods.

These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low fat.”

They tend to be high in calories (often coming from sugar), which could lead to greater body fat, which increases the risk of type 2 diabetes.

You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.

A study in JAMA Neurology also linked junk food to declining brain health.

And while it would be hard to completely avoid ultra-processed food, we always recommend the 90% rule. If 90% of your meals support your goals and your health, then the 10% that don’t will not hold you back!

NOTE: 10% usually breaks down to 2-3 meals per week. So have some “treat” meals and enjoy them guilt free knowing that you have things dialed in the rest of the time!

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

By now, most people know that exercise is important for longevity. But what is often overlooked is that there is one particular type of exercise that plays a huge role on quality of life as you age…strength training.

Why? Because building and maintaining muscle mass is one of the most crucial aspects of staying healthy, active, and independent as we get older.

To read more, go to https://mintfit.com/the-secret-to-longevity-that-everyone-overlooks/

Was there one particular point in this blog that surprised you? Personally, we are always caught off-guard by the amount of protein we need to take in daily to help maintain healthy muscle. What stood out to you? Let us know below!

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Today’s recipe features the jicama and promises to be tangy and refreshing! How have you enjoyed this crisp root vegetable? Tell us below!

Get your copy at https://mintfit.com/blog/?_categories=recipes

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

Want an easy way to predict how long you will live? It turns out that grip strength can be an indicator of longevity and overall health.

Grip strength is “even an indicator of the potential health of your heart and blood vessels,” says WebMD.

It can tell doctors about muscular endurance, power and bone health, and about all-cause mortality and cardiovascular mortality. “As surprising as it may be, research shows a link between grip strength and how well and long you may live.”

Weak hands can mean weakness throughout the body, which indicates poor cardiovascular health – which is a major reason why you should be exercising regularly.

A separate review of studies showed that for people over 60, grip strength can predict “decline in cognition, mobility, functional status and mortality.”

But grip strength is not the only tool you can use…

Push ups are another easy test.

In a research study that tracked the health of hundreds of men over several years, they discovered that men who could complete 11 or more push ups went on to have lower risk of heart attack and other cardiovascular problems later in life.

And men who could do 40 push ups were 96 percent less likely to develop problems than those who couldn't manage more than 10.

So, while grip strength and push ups are not the only things that relate to longevity, the takeaway is this: people who stay physically active and strong have a better chance of living a longer, better life.

And that is why our programs center around helping our clients build strength. Yes, we must also work on mobility so that they do not get injured and can move freely, but mobility without strength does not help.

We work to get people moving, then strong, so that they can do more of the things they love in life.

If you have been feeling the need to get back in shape, we can help. Justclick here to book your no-obligation, 1-on-1 Fitness Strategy Call today: https://calendly.com/mintfit/goalsettingcall

It is so important that you are tracking more than just weight when you are trying to get in shape. That is why we look at a host of factors.

In this report, we see that our client lost almost 2 lbs. of body fat, and of that, almost half a pound was from visceral fat (associated with higher risks diabetes, heart disease, cancer, and dementia).

For a female client in her late 60s, these are amazing results for one month of work. As you age, changes do not come so easily, so if we help her to lose 2 lbs. every month, good things are happening.

And let’s not forget that she also put on some muscle which is critical for men and women as they age.

A good goal for women over 50 is to have more than 30% of your weight come from muscle and less than 30% of your weight come from fat.

So if you weigh 150 lbs., you would want at least 45 lbs. of muscle and no more than 45 lbs. of fat.

There of course is some wiggle room in here, but the 30% rule is a good place to start for getting back in shape!

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Staying healthy sure gets harder as we age. Our bodies can’t necessarily handle the poor diet, stress, and lifestyle choices they could when we were younger.

Health has to be an active choice, but how can you be sure you’re approaching it the right way?

To read more, go to https://mintfit.com/the-3-must-do-exercises-to-keep-yourself-out-of-the-doctors-office-2/

Have you tried any of these moves? Let us know your favorite in the comments below!

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Ray is one of our longest-running members, and for good reason! If the surname didn’t give it away, he is the father of our illustrious founder, Colin Triplett. But even if he weren’t tied to us by blood, Ray would be a great pick for October’s Member of the Month! Let’s school you all a little on Ray Triplett…

He started with Mint in late 2010 (keen readers will note that Mint actually started in 2009, but Ray let others be the guinea pigs before he joined up 😉), and made the switch to Zoom sessions when the pandemic hit. He quickly saw the benefits and convenience of training online, and opted to stay a virtual member even after we were able to reopen our doors. This explains his noted absence from the celebratory photo!

Proud grandfather to three adorable kiddos, Ray knew he wanted to keep healthy and vital to enjoy them to the fullest. Plus he likes an escapade now and again, so he wanted to be strong and mobile enough to get out into the wilderness!

Over the past six months, Ray has re-dedicated himself to his fitness. He’s been improving his attendance, which has led to better squat depth and shoulder mobility. Coach Laura, who gets to work with him, has been racking her brain to come up with new challenges to prep him for adventure.

All this focused programming got Ray ready for his highlight trip of the past summer – a week-long inflatable kayak trip down the Snake River. Good thing he was so conditioned, because his strength and endurance really came into play the two times he was flipped out of the boat and found himself swimming the rapids like a champ!

He was also training with the intent of doing a 4-day backpacking trip in Yosemite, but the weather put the kibosh on that plan. Regardless, Ray was ready! He used to suffer from regular aches and pains in his back, hips, and shoulder, but the strength and corrective training he’s been doing with Laura have cleared those up. His coach is very proud of his progress and his commitment to staying fit and able!

Thanks for being such a great example of a MoM, Ray, and for proving that personalized training, even in a Zoom situation, can help a person meet and even exceed their goals. Here’s to the next adventure!

Are you looking to take control of your fitness the way Ray did? Click here to book your no-obligation, 1-on-1 Fitness Strategy Call today: https://calendly.com/mintfit/goalsettingcall

This salad includes a variety of healthy fats, like avocados, nuts, and olive oil. How do you get healthy fats into your daily diet?

Get your copy at https://mintfit.com/blog/?_categories=recipes

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌

If you are not as fit, healthy, or happy as you would like to be, it is possibly because you live your life based on what you fear more than on what you love.

It’s crazy to think just how much control fear can have on our lives, but if you reflect on most of your poor health (and life) decisions, they can all be tied to fear.

There are 4 main fears, and each of us has one that we are most afraid of:

•Death
•Isolation
•Meaninglessness
•Loss of Freedom

The trouble with these is that they are all things that we THINK we should have more control over than we really do.

This illusion of control is what causes anxiety or depression, which in turn leads to poor health and life choices.

Just think about any bad habit you have…why do you have that habit? Probably because it brings you some level of comfort.

But the only reason you NEED comforting is because you spend so much time worrying! You worry about money (loss of freedom), or what other people think about you (isolation).

You worry that every pain you have is a tumor (death) or if you should be doing more with your life (meaninglessness).

Whatever the worry, it is exhausting because you have limited control over these things.

So the goal then is to bring awareness to this pattern and start acting based on what you WANT, not what you fear.

How? While this is a whole topic in itself, here is the 2-second version of building awareness:

Try to catch yourself when you are acting out of fear.
If you notice this, take a breath, and try to relax “away” from those thoughts. This will create some space, allowing you to feel less connected to those fears.
Now you can make a choice based on what you want for your life.

Not an easy thing to do for sure, but if you are stuck living a life run by fear, this is the only way out.

And once you start, you realize just how much better life can be 🤎

Follow for more tips on how to take control of your fitness after 50 and live the life you envisioned 🙌