We connected with our long-time cycle instructor, Chuck Harney, to share the benefits of indoor cycling! Even though cycling can be referred to as a whole-body workout, cycling is the ultimate leg workout that not only targets your lower body but also delivers a host of other incredible benefits. If you’re looking to strengthen and tone those leg muscles while getting your heart pumping, cycling is the way to go.

1. Pump Up Your Leg Muscles: When you exercise for a significant length of time, it toughens and revitalizes muscles and acts as effective strength training. The constant relaxation and contraction of muscles while cycling is a strong exercise that aids in muscle toning.
2. Strength Training with a Twist: Cycling is like strength training in disguise. Stationary bikes are an excellent option if you want to build strength and endurance. Biking targets most of the muscles in your lower body and can create quite an impact, depending on the resistance settings.  
3. A Heart-Pumping Cardio Adventure: Cycling isn’t just about those legs—it’s a whole-heart affair. One of the main benefits of exercise bikes is that they provide an excellent cardiovascular workout. Cycling on an exercise bike can help to strengthen your heart, increase lung capacity, and improve circulation. They also help to tone and strengthen your muscles, targeting your glutes, quadriceps, hamstrings, and calves. By adjusting the resistance and incline on your exercise bike, you can increase the intensity of your workout and target specific muscle groups.
4. Uphill Challenges for Your Muscles: Cranking up the resistance on your exercise bike or conquering uphill routes takes your leg workout to a whole new level. Riding uphill is hard work and it places a high amount of stress on both your glutes and thigh muscles, giving them a hard time, a harder workout, and stimulating muscle fiber damage. This damage is what your body needs to tone those leg muscles. Once they recover from the stress, you’ll be rocking some serious strength and definition.
5. Hello, Gluteus Maximus Muscles: Cycling has a special surprise for you—the ultimate gluteal workout. Your gluteus maximus, the star of the show, is hard at work during each pedal stroke. It’s responsible for kicking off the downward phase of your cycling motion, making your rear end firmer and more lifted. Who can say no to that extra toning and lift? Get ready to give your glutes some well-deserved attention.
6. Low-Impact, High-Intensity: Here’s the best part: cycling is a low-impact exercise that’s gentle on your joints. Cycling offers a lower risk of injuries while giving your leg muscles a thorough workout. So, pedal away without worrying about your joints and enjoy the benefits of a challenging yet safe leg-toning activity.

If you haven’t tried an indoor cycling class yet, it’s time to jump on that bike and explore a variety of classes via our class schedule. Find an instructor who pushes you to your limits and makes you question your sanity (in a good way), and stick with it. Trust us, the rewards will be worth every pedal stroke. So, let’s embrace the awesomeness of cycling and pedal our way to greatness!

Are you on the lookout for a workout that not only challenges your body but also empowers your mind? Look no further, because Audrey Magnuson, the newest addition to the MINT Fam, is here to guide you through the exciting world of barre fitness. With nearly four years of teaching experience under her belt, Audrey’s passion for barre and her unique teaching style makes her the perfect instructor to help you achieve your fitness goals. Get ready to embark on a thrilling fitness journey that combines traditional barre movements with an element of “choose your own adventure” making every class one of a kind.

Unveiling the Power of Barre

Audrey’s love affair with Barre began during her teenage years when she was searching for a workout that would challenge her while being fun and empowering. Barre proved to be the perfect fit, offering a comprehensive workout that benefits both your body and mind. From sculpting long, lean muscles to improving flexibility and posture, barre encompasses a wide range of exercises that work in harmony to enhance your overall well-being.

A Class Tailored to You

Audrey understands the importance of individuality and personalization in fitness. She believes that each participant should find their own rhythm and embrace their unique fitness journey. That’s why she provides numerous “choose your own adventure” options during her classes, allowing you to tailor the experience to your specific needs. With Audrey as your guide, no two classes will be the same, ensuring that every session feels fresh and invigorating.

Challenging Your Mind and Body

One of Audrey’s specialties lies in incorporating traditional barre movements that not only challenge your body but also engage your mind. By combining graceful and precise movements, Audrey’s classes offer a dynamic and stimulating workout that keeps you mentally and physically on your toes. Prepare to awaken your brain-body connection and discover new levels of strength and coordination.

Tips for Barre Newbies

If you’re new to the world of barre, Audrey has some valuable advice for you. She encourages newcomers to approach the practice with a light-hearted attitude and not to take it too seriously. Barre’s unique form and movements may take a few classes to master, but with each session, you’ll notice improvements and feel more confident. Remember, it’s all about enjoying the journey and embracing the process of growth.

When Audrey isn’t leading invigorating barre classes at MINT, she indulges in one of her favorite outdoor activities—trekking through Rock Creek Park. Especially during the vibrant fall season, the park offers a breathtaking backdrop for exploration and rejuvenation. Audrey’s passion for nature and her commitment to a sustainable future also extend beyond fitness, as she actively works on climate change when she’s not teaching. Connect with Audrey by following her on Instagram @audreym.24.

Are you ready to embark on a fitness adventure like no other? Sign up for a class with Audrey and experience the empowering and fun world of barre. With her unique teaching style, personalized approach, and commitment to challenging your mind and body, Audrey is the perfect guide to help you reach your fitness goals.

Anyone who’s sweat alongside their fellow cyclers in a Rhythm Ride class, passed a 20lb medicine ball to their partner in Power Playground, or given an enthusiastic high five after a killer workout knows that the MINT community feels like family. But did you know that MINT actually is a family-owned and operated small business? 

In 2004, MINT founders Patrick and Melissa John were sitting in their favorite 18th Street cafe thinking about the future. A casual conversation led to a vision for a new type of fitness club: one focusing on community, with boutique amenities that would feel like a refreshing and joyful retreat from the daily grind. “Looking back on our travels and exposure to other cultures, we also talked about how residents of other places reward themselves with facilities aimed at achieving balance amidst the demands of life,” they explain. “We felt that hard-working and health-devoted Washingtonians deserved the same. Working with our network of wellness professionals, we planned the creation of something new: a natural, energizing boutique environment, built from the ground up with amenities and conveniences that went beyond the expected.” By February 2006, MINT was born and has been offering a diverse slate of classes, equipment, and spa amenities ever since. 

We’ve been so grateful for all our members’ support over the past few years. As we come out of the cloud of the pandemic, you, our loyal members, are key in helping us rebuild. We can’t wait to see you (and your referrals!) at the club!

Ally Perleoni is a certified RYT-200 Power Yoga instructor, having completed an intensive 200-hour teacher training program with Mimi Rieger. After completing the program she was so energized that she knew she wanted to start teaching as soon as possible.

Ally is primarily a power flow vinyasa teacher. Her teaching style is fluid and thoughtful. She likes to provide her students strong flows focused on alignment and transitions between the shapes. She wants to ensure that her students feel connected to their bodies and that they can reach the “moving meditation” part of yoga. She loves the feeling of building up to a strong sequence by introducing new shapes into a series of postures and watching students explore their edge through new transitions.

If you’re new to yoga, Ally recommends that you listen to your body, and don’t compare yourself to others. “Yoga is a practice that takes time. All of the poses aren’t likely to come at once, and that’s okay!” she says. Remember that when a teacher gives you options, they are more than happy to have you take those options and ensure that what you’re doing feels good in your body.

In addition to her love for teaching yoga, Ally also enjoys running outside in DC and is currently renovating her rowhouse alongside her husband. Follower her on Instagram @allyperl!

We asked MINT”s Intensity Director, Braegan Padley for some tips for first-time rowers, and here’s what she shared! 

The rowing machine, called the ergometer, or “erg” for short, was originally designed for rowers who needed a way to train on land during the off-season. But it’s not just for rowers. More and more, gym-goers and fitness junkies are incorporating rowing into their workout routines.  Here’s a look at why you should consider adding rowing to your gym lineup: 

• Rowing is one of the most, if not the most, efficient exercises to improve your overall fitness. Because rowing has both anaerobic and aerobic benefits – meaning you are taxing your muscles (anaerobic) as well as respiratory and cardiovascular systems (aerobic) – it allows you to improve your stamina, strength, and flexibility in just a short amount of time.
• Studies have shown that rowing burns 2-3 times the calories compared to cycling and running for the same duration. 
• It is a true total-body workout. During the course of each stroke, you engage an estimated 85% of your muscles. Pretty impressive for a seated exercise. 
• Rowing is low impact, making it a great choice for those looking to be gentle on their joints. 
• Rowing can help improve your posture, by forcing you to sit tall and pull your shoulders back on every stroke. 

Common Misconceptions:

• Those unfamiliar with rowing often think it’s an upper-body workout, but rowing is actually about 70% legs! The remaining power comes from the combination of your core, back, and arms. 
• It is NOT a weight machine. Although we do incorporate resistance (known as “drag”), a higher resistance doesn’t necessarily equal a more intense workout. In fact, a lower drag is most often a more effective and safer workout no matter your fitness level. You should never row with the max drag for an extended period of time — it’s a recipe for a lower back injury. 

What to Know Before Your First Power Row Class: 

• Rowing is for everybody! The erg is a low-impact, effort-based machine, meaning regardless of age, experience, or fitness level you can participate and get a great workout. 
• Arrive a few minutes early so your instructor can help you adjust the equipment and familiarize you with the rowing machine. 
• Power Row is an interval-style class, so you’ll have opportunities for breaks. We’re not rowing for 50 solid minutes. 
• Focus on the basics during your first class and have fun!