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

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August 2025 Personal Training Promo – Go Big or Go Small

August 14, 2025 by mint-sk

Stock up on your personal training sessions. We have a deal for everyone – go BIG or go SMALL.

Go Small

10pack in-club 50min (Trainer) –$840

10pack in-club 50min (Master Trainer) – $940

10pack in-club 50min (Advanced Master Trainer) – $1,090

Go Big

50pack in-club 50min (Trainer) – $3,950

50pack in-club 50min (Master Trainer) – $4,450

50pack in-club 50min (Advanced Master Trainer) – $5,200

Strength Training for Runners Workshop FAQ

August 8, 2025 by mint-sk

MINT strives to offer members new classes and opportunities to build strength and confidence in their bodies. One of our newest offerings is a Strength Training for Runners Workshop. The workshop takes place biweekly on alternating Saturdays at 8am. In the 30 minute class, MINT trainer and runner Dallas McClendon will lead participants through exercises that build strength and mobility, as well as improve running form, mechanics, and power. There will be a focus on single leg exercises for stability and balance as well. Curious? Read more below.

Who should take this workshop?

In short, anyone who runs! Movements covered in the workshop can be adjusted to a variety of fitness levels and ages.

Do I need special equipment or gear?

No, all equipment will be provided, and might include kettlebells, resistance bands, TRX, or free weights. Whatever clothes and shoes you usually find comfortable for exercise are fine.

Does it matter if I’m a treadmill runner vs. road runner?

Nope! We encourage anyone who runs on any surface, for any distance, at any pace to explore strength training.

Why is strength training important for runners?

Strength training has many benefits for runners! It can enhance performance, improves overall fitness, and is a critical step in reducing the risk of injury. Strength training not only builds muscle; it also strengthens tendons and ligaments, which are crucial to safe running form. Of course there is benefit to building muscle as well, as this can lead to faster paces and longer strides. Weight-based exercises have also been shown to increase bone density, which helps prevent stress fractures – a common runner’s injury.

I already cross-train; why should I take this workshop?

MINT trainer Dallas McClendon leads this special workshop series. While cross-training is important for runners, working with a dedicated trainer will allow for more specialized exercises catered to your specific running goals. Dallas brings professional and personal experience to his strength training plans. As a dedicated runner himself—having competed in distances from 5Ks to full marathons—Dallas supports runners with custom programming that builds endurance, power, and injury resistance. His sessions bring energy, variety, and challenge, so you’ll never be bored—and you’ll always feel like you’re getting closer to your goals.

Whether you’re just dipping your toe into the running world or have marathons and ultras under your belt, the strength training for runners workshop will help build a solid foundation to keep you on the road for years to come. If you’re curious what strength training can do for you, try the Strength Training for Runners Workshop and let us know what you think.

Warming Up: An Underrated Part of Your Workout

August 1, 2025 by mint-sk

How do you warm up before you begin to exercise?

Depending on the type of workout you’re doing, different warm ups might be more or less beneficial. Regardless of your exact routine, warming up is a crucial step for a safe and effective workout. Here are some ideas and tips to get your body ready for exercise.

Before a run

Dynamic stretching is a great warm up for any activity, but there are certain moves that will prime your body for running. Leg swings (both forward and back as well as side to side) loosen up the hips, while high knees and butt kicks will activate your quads, calves, and glutes. Doing some light aerobic activity is another great way to get your body ready to run. Try starting with a brisk walk, march, or even skip. Then, gradually up your pace to a slow jog before transitioning into a full pace run.

Before a HIIT workout

MINT offers many high intensity interval inspired workouts – check out our signature Power Playground, TRX Bootcamp, or Lunchtime Power Hour classes! These types of workouts, as the name suggests, are higher in intensity level and effort, and a warming up is important to prevent injury. Like running, dynamic stretching is a good first step. High knees, butt kicks, and lunges will get the lower body loose, while jumping jacks and arm swings will help activate shoulders, arms, and chest.

Before lifting weights

While many people alternate cardio and weight days in their workout routine, incorporating light cardio into your lifting days is a great way to warm up your body. Just 5-10 minutes of easy-effort cardio – the elliptical and stationary bike are great options – will increase your heart rate, blood flow, and body temperature. Doing a “warm-up set,” or going through your actual lifting exercises with lighter weights, can also be a good way to start.

Before yoga, pilates, or barre

Gentle movements that stretch your muscles, spine, and joints are key before a low-impact workout like yoga, pilates, or barre. Start by rolling out your wrists and ankles (especially for yoga, if you plan to do a downward facing dog pose). A seated or standing spinal twist will loosen up your midsection. A cat-cow stretch, alternating between rounding and arching your back, combined with some pelvic tilts, will further activate your core and back, prepping you for deeper stretches and static holding of poses.

Warmups like the ones described above are a great way to prep your body for a workout. But they can also feel good to do throughout the day. For those with stationary jobs, taking short breaks to stand, stretch, or do other light movement can help prevent stiffness and pain. Whether you’re preparing for a tough workout or simply trying to get a bit more movement into your day, these moves will make your body feel good!