Interested in trying out some of our newest classes led by all-star instructor Myke Nicholson? Check out the descriptions below and save your spot in class here.

POWER FLEX BUILD: MINT’s signature Strength Training class for all levels with a focus on compound and total body movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, odd objects like SandBags & Tractor Tires, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX BLITZ: MINT’s signature Strength Training class for all levels with a focus on explosive, coordinated movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX Lower Body: MINT’s signature Strength Training class for all levels focuses on Glutes, quads, hamstrings, calfs, and lower body dominant-movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

POWER FLEX Upper Body: MINT’s signature Strength Training class for all levels focuses on atls, pecs, traps, shoulders & upper body dominant-movements.  Flex your way to lean muscle mass gains in this anaerobic class through circuits using a mix of adjustable barbells, TRX, dumbbells, and good old-fashioned bodyweight exercises in a fun and challenging environment.

Muscle soreness is a common occurrence in the days following a workout. You might be surprised to learn that this soreness is caused by small amounts of damage to the muscle and connective tissue around it and the inflammatory response this damage triggers. While this sounds alarming, it’s completely normal and nothing to worry about – in fact, it builds strength since the muscle is built back stronger during the repair process. 

Sometimes, soreness comes from ramping up the intensity of your workout. Sometimes, it comes from returning to exercise after a break. Either way, it’s no fun to wake up feeling achy. Here are some tips to prevent and treat standard muscle soreness:

Hydrate

Hydration is key to any workout. Being dehydrated can cause soreness to last longer and feel more intense. Be sure to drink water before, during, and after your workout. Electrolyte supplements can help as well.  

Warm-up and cool down

It’s essential to warm up before beginning a workout – it gets your blood flowing and enables more oxygen to reach out to muscles. It doesn’t have to take long – just two to three minutes of dynamic movement is enough to prepare your body for exercise. Some great warmups are a brisk walk, jumping jacks, and jogging in place. A post-workout cooldown is equally as important. Stretching and foam rolling are great for tired muscles. 

Slowing increase intensity

If you’re hoping to ramp up your workouts, don’t go from 0 to 100. Take it slow and build strength incrementally. This allows your muscles to adapt and grow without over-taxing or straining. 

Active recovery

It might seem counterintuitive but don’t stay stationary when you’re sore. Instead, try active recovery in the days following an intense workout. Gentle movements and light activity help keep blood circulating and speed up your body’s ability to heal and build muscle. A long walk or yoga are great options. 

It is always important to listen to your body. If something feels off or more painful than your usual level of soreness, take a few days off and/or visit a medical professional as needed.

Personal training is a great way to customize a program for your individual fitness goals. Learn more about our December personal training deals here. 

Dear Members,

We hope that you are well! As we approach 18 years of MINT, our thankfulness for your business and support only gets stronger, and the community here inspires us every day. It’s because of your loyalty and dedication to MINT that we’ve been able to maintain a healthy and safe retreat. This year we are thrilled to have been able to make several updates to the facility, which included a new member lounge, refreshed paint and flooring, brand new cycling bikes, enhanced programming, and investing in some of the most talented personal trainers and instructors in DC. Plus weight floor expansions are on the way, including an additional squat rack, additional bench press, and other weight room enhancements. 

Please be advised that the annual facility fee will run on or about Oct 8; this fee covers a portion of our continuous efforts to keep MINT the best health club in DC.

We cannot thank you enough for being an important part of MINT’s recovery.  

Sincerely,

Patrick & Melissa
Local Founders & Owners

This month we are offering a 2-for-1 personal training deal! This is great if you’re new to MINT personal training and are looking for guidance from one of our talented personal trainers. These sessions can be used for traditional personal training or our private Reformer Pilates. Limit 3 per person.

2 for 1 Trainer – $97

2 for 1 Master Trainer – $107

2 for 1 Advanced Master Trainer – $122

Get to know our personal training team here.