Archives for 2025

How Goal-Setting Can Enhance Your Workout

September 5, 2025 by mint-sk

Do you set specific goals for your workouts, or do you go with the flow? If you’re more of a flow type, consider incorporating some goal-setting into your routine. Your goals can be big or small, and based on consistency, reps, weight, distance, or speed. Read ahead to see how this can benefit you.

Short-term goals become long-term habits

Setting short-term goals that you know you can accomplish (e.g., working out twice a week, adding one more rep to your next set) can increase satisfaction and encourage long-term commitment and discipline. Having a clear reason to show up for your workout makes you more likely to do it. Think of short-term goals like a to-do list. You get that accomplished feeling of crossing something off, which leads to better long-term satisfaction in your routine.

Structure leads to success

Creating goals can help you understand your “why” and hone in on your objectives, leading to more focused and tailored plans and results. If your overall goal is to run a marathon, you’ll create shorter-term plans to increase your running mileage or incorporate cross-training or targeted stretching.

Track your progress

It can be hard to see incremental changes to your fitness on a day-to-day basis. By setting and accomplishing goals, you’ll see progress in real time. This is rewarding and motivates you to keep going. It also helps break you out of plateaus; when you see your strength or endurance increasing, you know it’s time to move to the next milestone.

What are some of your fitness goals? Let us know, and be sure to tag us in your sweaty selfies!

Discounted Gift Cards Are Back For Labor Day

August 29, 2025 by mint-sk

Our popular discounted MINT gift cards are back now through Friday, September 5th.

Use your gift card for all regular-priced membership dues, personal training sessions, Pilates training, class packages, and MINTy swag! Reminder that discounted gift cards cannot be used to purchase promotion packages.

Purchasing a gift card instantly adds you to our MINTy Insider Program, which gives you early access to limited-time deals and more!

Both current members and non-members may purchase these gift cards.

Discover the Benefits of Pilates in Washington, DC: Mat & Reformer at MINT

August 22, 2025 by mint-sk

If you’ve ever thought Pilates was just about stretching on a mat, think again. At MINT, Pilates is a powerful, versatile practice that builds strength, balance, and body awareness—all while being kind to your joints. Whether you’re stepping into a mat class or booking 1-on-1 reformer Pilates training, you’ll discover a workout that meets you exactly where you are and challenges you to go further.

Woman practicing mat Pilates with a Pilates ring at MINT gym in Washington DC, building core strength and balance in a bright fitness studio.

Why Pilates? The Benefits Go Beyond the Core

Pilates is famous for sculpting lean, strong core muscles—but that’s just the beginning. When practiced regularly, Pilates offers:

Full-body strength & stability: Movements are designed to target small, often-overlooked muscles that support posture and balance.
Improved flexibility & mobility: Gentle yet precise stretches increase your range of motion without the strain of traditional flexibility training.
Injury prevention & recovery: Pilates focuses on alignment and muscle balance, making it a favorite for athletes, runners, and anyone bouncing back from injuries.
Mind-body connection: Every movement is intentional, helping you stay present while reducing stress and tension.

At MINT, we believe Pilates isn’t just an exercise—it’s a reset for your body and mind.

Mat Pilates at MINT: Strength in Simplicity

Don’t let the word “mat” fool you. These classes are anything but basic. Using your own bodyweight (and sometimes props like rings or bands), mat Pilates delivers a surprisingly challenging workout. You’ll move through flowing sequences that build endurance, strengthen stabilizing muscles, and leave you feeling taller, lighter, and more energized.

Mat Pilates is perfect for all levels—whether you’re a beginner looking for a strong foundation or an experienced mover craving deeper core strength.

Reformer Pilates: Your 1-on-1 Training Upgrade

Want to take Pilates to the next level? That’s where the reformer comes in. A reformer is a specialized Pilates machine with springs and pulleys that add resistance and support, creating endless options for building strength and mobility.

At MINT, our 1-on-1 reformer Pilates personal training sessions give you a completely customized experience. Your trainer will design a program to match your goals—whether it’s improving posture, recovering from injury, boosting athletic performance, or simply creating a lean, powerful physique.

Reformer Pilates offers benefits you can’t get from the mat alone:

Adjustable resistance for progressive training
Deeper core engagement and muscle isolation
Support for safe movement, even if you’re rehabbing
A fun, dynamic workout that feels fresh every time

Why Choose MINT for Pilates in Washington, DC?

Our studios are bright, welcoming spaces where you can focus on your practice without distraction. MINT’s Pilates instructors are not only highly trained but also passionate about helping every member unlock the benefits of this method. Whether you’re in a small group mat class or a private reformer session, you’ll receive expert guidance and encouragement in every movement.

At MINT, Pilates isn’t just another fitness trend—it’s part of our holistic approach to strength, wellness, and community.

Ready to Experience Pilates at MINT?

Looking for Pilates classes in Washington, DC or curious about Pilates personal training on the reformer? We’ve got you covered. Join us for a mat Pilates class to connect with your core in a supportive group environment, or book a 1-on-1 reformer Pilates session for personalized training.

Your strongest, most balanced self is waiting—one mindful movement at a time.

Mix things up at MINT

August 22, 2025 by mint-sk

Have you ever gotten into a workout rut? Suddenly your usual routine feels stale, you’re slogging through classes you normally love, maybe your energy is lower, and your motivation drops. While a bummer, this happens to everyone from time to time. Mixing up your workout routine is a great way to reinvigorate yourself – and it can also be really great for your fitness! Both your body and your brain reap the benefits of trying new activities. Here are X positive outcomes to switching things up.

Yoga class at MINT DC gym – woman practicing side stretch pose on mat in bright, light-filled studio with dumbbells and fitness equipment.

Prevent injury

Overuse injury or “repetitive strain injury” can occur if you work the same muscles over and over. This happens from putting your body repetitive motions. When you change the type of workout you’re doing, you give your most-used muscles a chance to rest and recover. Which leads us to the next benefit…

Build new muscles

When you mix up the types of exercise you do, you naturally engage different muscles that might not always get as much attention. Unless you have specific targeted fitness goals or are a professional athlete, a good approach is to do a little of everything. Up your stamina with cardiovascular activity, put those muscles to work with some weights, and increase your flexibility with low-impact body weight movement. It’s all beneficial to your overall health.

Get results

People come to the gym with all different goals for their workout. Whether you’re aiming to hit a certain rep count, lift at a heavier weight, or just want to move your body in ways that feel good, changing things up can push you in the right direction. When you do the same activity consistently over time, your body gets used to it. While this isn’t necessarily a bad thing, introducing new movement will challenge you and help you grow.

Discover a new passion

Your new favorite workout could be the next new thing you try! While routines are great, they can also prevent us from branching out. Are you normally a high-intensity exerciser? Maybe a lower-impact activity like barre or pilates will engage your brain and body in a totally new and welcome way (and trust us, you will feel the burn). Usually hit the gym solo and do your own thing? Try a class, maybe you’ll be your new best workout bud!

MINT offers over 60 classes per week in a variety of formats. Offerings include cycling, HITT, rowing, strength training, barre, pilates, yoga, dance, and more. Equipment in the open gym is updated consistently as well, with new machines being added regularly. We encourage you to try one new thing this week! Whether a new-to-you class (check out our new stretching workshop on the weekends!), a different time of day, or a higher/lower intensity workout, let us know how it goes.

Do you love a routine? Or are you more of a “try something new every week” kind of person? However you choose to move your body, we’re here for it!

Why Strengthening your Core Won’t Cure your Back Pain

August 19, 2025 by mint-sk

As a back pain expert, I talk to folks numerous times per day about the best things they can do to get rid of their back pain. The most common topic that comes up? Core Strengthening. Everyone wants to learn how to strengthen their core properly and more effectively – in hopes that it will put an end to their back pain.

Unfortunately, getting rid of back pain is not as simple as strengthening your core.

I wish it was. Don’t get me wrong – strengthening your core does have its role in both helping and preventing back pain – but core strengthening alone is rarely enough. In fact, sometimes, it can even make your back pain worse, especially if introduced too soon

So why isn’t core strengthening enough? Even when your Medical Doctor, Google, and YouTube all seem to allude that it should be?

Because 80% of the time, your back pain is due to something we call “mechanical” – meaning the source is way underneath all of those core muscles. While strengthening your core muscles will often make you feel better, and may even temporarily relieve your back pain, strengthening your core muscles will never address the mechanical problem underneath. And it will continue to rear its ugly head until it’s finally resolved.

So how do you solve mechanical low back pain so that core strengthening can actually do its job?
First… Let’s talk about what mechanical low back pain is… and isn’t.

Mechanical low back pain is caused by poor postural habits and repetitive movements and stress that occur slowly over time – and eventually lead to movement dysfunction within the spine. It arises from things like having a job where you sit for 8 hours a day, 5 days per week. Perhaps you’re a new mom and are constantly bending over to care for your new baby. You love to garden, or you’re an avid golfer, and have been doing these things for years. All of these “lifestyle” habits and requirements can be responsible for mechanical low back pain.

But what back pain is often blamed on are structures. Things like herniated or bulging discs, arthritis, stenosis, and pinched nerves. What you have to understand is that most of these ailments occur normally as you age. The majority of the population over the age of 50 will have one or more of these “abnormalities” show up on an MRI – even when they don’t have any back pain. But when you’ve got a mechanical back pain problem – one where your spine isn’t moving as well or as normally as it should – these structures become susceptible for irritation. So yes, the structures cause the pain, but the underlying mechanical problem is what’s responsible for irritating the structures.

If you’re confused – I don’t blame you. All you need to understand is that strengthening muscles of any kind – including your core muscles – will not resolve a mechanical back pain problem. You have to address the mechanical “fault” with very specialized and corrective movements that are prescribed to you. They aren’t cookie-cutter and you can’t find them on YouTube.

So when should you focus on strengthening your core?

After the mechanical back problem is identified and resolved. You’ll need to work with a mechanical back pain specialist to do this. But once you do – core strengthening plays a critical role in keeping you strong, healthy, and balanced. A good core strengthening regimen helps you prevent the mechanical back problem from coming back.

Moral of this story – if you’ve been at core strengthening for a while now and disappointed that it hasn’t yet “cured” your back pain – then you must consider that you’re in the 80% and have a mechanical back pain problem. Fix what’s underneath first – and then strengthen away.

CLICK HERE to request a Back Pain Strategy Session from a back pain specialist at my clinic, or email at trupti@mmsspt.com, or CALL (202) 670 8874 for a FREE telephone consultation so we can ask you some questions and help you better.

Trupti Mehta PT, MS, OCSManual Medicine, Spine & Sports Physical Therapy, Washington DC