Dear MINT Community,

Twenty years ago, we opened the doors to MINT with a simple belief: a gym should feel different.

It should feel welcoming.
It should feel personal.
It should feel like a place you actually want to spend time in.

What we couldn’t have predicted back then was the community that would grow inside these walls.

For two decades, you have shown up. Early mornings. Late evenings. Through career changes, moves, marriages, babies, breakups, PRs, and plateaus. You’ve built friendships here. You’ve supported one another. You’ve trusted us with your goals, your health, and your time.

That trust means everything to us.

MINT has never just been equipment and classes. It has always been about people. Our instructors. Our trainers. Our front desk team. And most importantly, our members. You are the heartbeat of this place.

From the bottom of our hearts, thank you for choosing MINT — and for choosing to stay.

We are incredibly proud of what we’ve built together over the last 20 years.

And we’re even more excited about what comes next.

Looking Ahead: 2026 — The Wellness Gym Era

If the first 20 years were about building community and redefining what a DC gym could be, the next chapter is about deepening your experience.

In 2026, MINT fully steps into its next evolution: The Wellness Gym.

That means going beyond workouts — and investing in recovery, longevity, and total-body care.

Here’s what’s already here or launching imminently:

• Small Group Training — expert-led strength programming in an intimate setting, designed to build confidence, community, and measurable results
• In-house Physical Therapy — supporting strength, injury prevention, and smart training
• On-site Massage Therapy — designed for recovery, stress relief, and mobility
• FORMA Retail — our new wellness-forward shop curated in partnership with Virginia Arrisueno, founder of Steadfast Supply, featuring elevated recovery, lifestyle, and wellness essentials

And this is just the beginning.

In the months ahead, we’re expanding into:

• Red Light Therapy
• Cryotherapy
• And more tools to help you train smarter and recover better

We believe fitness and wellness belong together. Strength and recovery should live in the same space. And your gym should support you not just in how you perform — but in how you feel.

After 20 years, we are still growing. Still investing. Still evolving.

Thank you for being part of this journey.

With gratitude and excitement for what’s ahead,

Patrick & Melissa
Co-Founders and Owners

Four out of five people will experience a debilitating back pain episode at one point during their lives. For many this will be from a pulled back muscle.

Typically, we put more effort into caring for our backs during those times than when we’re feeling good. But it’s critical that we take good care of our backs all the time, not just when we’re in pain.

The real secret to keeping your back healthy is in your daily habits.

Pulled a Back muscle? Here are three ways to take care of your back on a daily basis. So that you can keep it from “going out”:

1. Avoid sitting for prolonged periods.

When we sit for too long, the burden of our weight is placed abnormally on our spine and can cause damage over time. Before long, those small loads add up to real pain.

It makes sense when you consider that our bodies were designed to stand, sit, crawl, run, kneel, bend and move through the world in many different ways. It was never designed to sit in one position for prolonged periods, day after day. Sit too long, too often, and it can lead to bulging discs and weak, brittle muscles that are prone to tearing and other damage.

The solution?

Limit your sitting to half-hour periods. Have a few minutes of standing in between, and you’ll reduce the uni-directional forces on your spine. In other words, if you sit for a long time at work or at home, stand up and walk around a little bit every thirty minutes. I give this advice to every single client I have who comes to see me with back problems, and it’s the easiest way for the average person to prevent a debilitating back problem.

2. The curves in your spine matter

We have natural curves in our spine that help us handle stress and loads. Whether sitting or standing, it’s important to maintain these curves. When standing, our spinal curves occur more naturally and are usually easier to maintain. When we sit, the protective curves in our spine are harder to maintain and often disappear, most of the time without you even realizing it.

And while a healthy core and strong back muscles are important to back health, they won’t protect your back if you sit for long periods.

Fortunately, the solution is as simple as using a “lumbar roll” every time you sit.

We sell specialized lumbar rolls in our office because they are the exact shape you need and it’s more convenient than trying to make your own (reply back to this email if you want to buy one!)

But making your own is not that difficult…

Just roll up a towel, or even a sweatshirt, and place it between the small of your back and the chair. It should be thick enough to support you and help you to maintain the natural curve in your lower back without much effort. My clients are amazed at how effective this one simple tip is for helping to control and prevent back pain.

3. Extend instead of bend.

Did you know that the average person bends or flexes forward between three and five thousand times per day?!

That’s a lot of bending over time and eventually something will give… and it tends to be your back!

Our spines crave balance, but unfortunately, our modern-day lives are designed to have us bending forward more than we should. Sitting in front of a computer, putting shoes and socks on, driving, house/yard work, and even brushing your teeth are all daily activities that involve bending.

To combat this, we need to make a concerted effort to extend instead of bend.

A really simple exercise you can do every day is to stand and extend your spine. Place your hands on your lower back for support and then arch back as far as you can go. Repeat this 10 times, at least once per day. If you’ve never arched your back like this before, it may feel stiff or even hurt a little at first. But with a gradual increase in frequency, it will feel less stiff and more natural over the course of a few days. If it doesn’t, or becomes troublesome for you, then it’s important to speak with a specialist.

Getting rid of a back problem really isn’t as complicated as you think – and it could be as easy as starting with simple tips like these.

These tips are considered basic “back hygiene” that everyone should consider incorporating into their daily routine. But if you’ve had several back pain episodes year after year, or every few months, these tips may only take you so far and it’s important to enlist the help of an expert.

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

Barbells don’t have to be intimidating—and we’re here to prove it.

This February, we introduced a brand-new Small Group Training (SGT) series: Intro to Barbells, led by our newest intensity instructor, Chelsea Cirruzzo. Designed specifically for members who want to feel stronger, more confident, and more capable on the strength floor, this six-week program breaks down barbell training in a supportive, skill-focused environment.

Whether you’ve avoided barbells altogether or you’re ready to refine your technique, this series meets you where you are and gives you the tools to move forward with confidence.

Class Details

• When: Wednesdays at 6:30 PM
• Where: Strength Floor
• Start Date: February 4
• Length: 6 weeks
• Format: Small Group Training

What Is Intro to Barbells?

This six-week series focuses on one of the most effective—and often misunderstood—tools in strength training: the barbell.

You’ll learn how to properly, safely, and confidently use barbells for foundational movement patterns, including push, pull, hinge, and squat. Each week builds on the last, helping you develop both technical skill and real-world confidence so you can apply what you learn beyond this series.

This isn’t about lifting the heaviest weight in the room. It’s about learning how and when to use a barbell, understanding your own strength, and moving with intention.

What You’ll Learn

Over the course of six weeks, participants will gain:

• Mastery of basic barbell movements, including deadlifts, front squats, back squats, and bench presses
• A clear understanding of 1RM (one-rep max)—what it is, when it’s appropriate, and how to calculate it
• The ability to confidently and safely use racks and benches on the strength floor
• Practical knowledge you can integrate into your existing workouts or future training plans

Who This Series Is For

• Members new to barbells who want a structured, supportive introduction
• Anyone who feels unsure about using racks, benches, or loading a bar
• Strength-curious members ready to level up their technique
• Lifters who want to build a smarter foundation before progressing heavier

Small group training means personalized coaching, real-time feedback, and the chance to ask questions—without the pressure of a crowded floor. If your membership includes classes, you have access to small group training!

Why Barbells?

Barbells are one of the most powerful tools for building full-body strength, improving movement efficiency, and tracking progress over time. When used correctly, they’re not just safe—they’re incredibly effective. This series gives you the education and confidence to make barbells work for you.

If you’ve ever watched others lift and thought, I wish I knew how to do that, this is your moment.

Ready to get comfortable with the barbell?
Spots are limited to keep the experience personal and coach-led. Join us and build strength from the ground up—literally.

February is the perfect time to shake up your routine, reconnect with your community, and stay motivated through the winter months — and we’re making it even more fun with Fit Fab Feb, MINT’s February Fitness Challenge.

From February 9 through March 9, members are invited to team up with workout buddies, explore new classes and instructors, and earn points toward exciting rewards. The more you move (and the more friends you bring along), the more chances you have to win.

What Is Fit Fab Feb?

Fit Fab Feb is a 4-week fitness and referral challenge designed to reward consistency, curiosity, and community. You’ll earn points for showing up, switching things up, and bringing your people with you.

Whether you’re a regular class-goer or looking for a little extra accountability, this challenge is all about staying active together—and having fun while you’re at it.

How to Participate

• Challenge Dates: February 9 – March 9
• Registration Required: Register yourself and up to three buddies by February 8
• Who Can Join: Active MINT members + their registered buddies

Once registered, you’ll track your points throughout the challenge by checking in after each class. Simple, honor-system tracking keeps the focus where it belongs—on showing up and supporting each other. Register using this link.

The Point System

Here’s how you’ll earn points during Fit Fab Feb:

• Register a buddy: 10 points
  • Additional buddies: 5 points each (max 3 buddies)
• Take a class: 2 points
• Take a new class format: 3 points
  (A “new” class is one you haven’t taken in the last 30 days.)
• Attend class with your registered buddy: 5 points
• Take a class with a new instructor: 3 points
  (An instructor you haven’t trained with in the last 30 days.)

The strategy? Try something new, stay consistent, and bring your people along.

Prizes Worth Sweating For

We’re rewarding both effort and community with prizes that support your wellness journey:

First Place (Top MINT Member + Buddy)

• One complimentary Personal Training session for the member and their buddy

Second & Third Place

• Gift cards to a local community partner (TBD—stay tuned!)

Why You’ll Love This Challenge

• Built-in accountability
• Motivation to try new classes and instructors
• A fun reason to invite friends to MINT
• Real rewards for showing up consistently

Fit Fab Feb isn’t about perfection—it’s about momentum, connection, and keeping fitness social.

Ready to Get Started?

Registration is open now. Grab your workout buddy (or buddies), sign up by February 8, and let’s make February—and early March—your strongest stretch yet. Register here.

When daylight shrinks and temperatures plummet, maintaining your fitness routine becomes challenging. Research shows that 60% of people reduce their exercise frequency during winter months, but strategic planning can help you stay consistent and even improve your performance during colder seasons.

Why Morning Exercise Matters More in Winter

Circadian rhythm disruption is common during winter due to reduced daylight exposure. Training your body to rise early—even before sunrise—provides multiple physiological benefits:

Light exposure timing: Morning workouts, particularly before 8 AM, help regulate your body’s internal clock. Natural light exposure within the first hour of waking triggers cortisol production, enhancing alertness and energy throughout the day.

Consistency advantage: Early morning exercise establishes a non-negotiable routine before daily obligations interfere. Studies indicate morning exercisers maintain 33% better workout consistency than those who train later in the day.

Temperature optimization: Indoor facilities like MINT offer climate-controlled environments where you can watch the sunrise through expansive windows while maintaining ideal training conditions.

Goal Setting and Periodization for Winter Training

Winter represents nature’s recovery phase—a strategic time to reassess your fitness objectives while building sustainable habits.

Quarterly goal framework: Identify 1-3 specific, measurable objectives for the January-March period. Examples include:

• Increasing strength metrics (specific lift percentages)
• Improving cardiovascular endurance (measurable distance or time goals)
• Mastering new movement patterns or exercise techniques

Progressive consistency: Rather than intensity-focused training, winter favors consistency-building approaches. Showing up for moderate-intensity sessions 4-5 times weekly produces better long-term results than sporadic high-intensity efforts.

Spring preparation: Use winter months to address mobility limitations, strengthen stabilizer muscles, and build aerobic base fitness that supports more aggressive training when daylight increases.

Cold Weather Warm-Up Protocols

Muscle tissue stiffness increases approximately 10-15% in cold environments, elevating injury risk. Proper warm-up becomes non-negotiable during winter training.

Extended warm-up duration: Allocate 10-15 minutes (compared to summer’s 5-10 minutes) for dynamic preparation. Focus on:

• Joint mobility sequences
• Gradual heart rate elevation
• Movement-specific preparation patterns

Physiological benefits: Cold-weather cardiovascular training triggers beneficial adaptations. Your heart and respiratory system work harder to maintain core temperature, improving overall cardiovascular efficiency and cold-weather performance capacity.

Temperature regulation: Layer appropriately if training outdoors, removing layers as core temperature rises. Indoor training at facilities like MINT eliminates temperature concerns while maintaining these cardiovascular benefits.

Winter Nutrition Strategies for Active Individuals

Cold-weather exercise increases your body’s energy expenditure by 3-7% as it works to maintain thermal homeostasis.

Pre-workout fuel options:

• Oatmeal with protein: Provides sustained energy release through complex carbohydrates while supporting muscle recovery
• Warm protein smoothies: Blended fruits with protein powder and warming spices (cinnamon, ginger)
• Whole grain toast with nut butter: Quick-digesting carbohydrates paired with healthy fats

Post-workout recovery meals:

• Soup-based meals: Bone broth with vegetables and lean protein supports hydration and nutrient delivery
• Slow-cooked stews: Collagen-rich proteins with fibrous vegetables aid recovery
• Warm grain bowls: Quinoa or brown rice with roasted vegetables and protein

Hydration discipline: Reduced sweat perception doesn’t mean reduced water loss. Maintain the same hydration protocols you follow in summer—aim for half your body weight in ounces daily, plus additional water during and after exercise.

Your Winter Training Partnership

MINT supports your cold-weather fitness journey through:

• Extended early morning class schedules for pre-sunrise training
• Climate-controlled training environments
• Equipment variety supporting diverse winter training goals
• Community accountability during challenging seasonal transitions

What would enhance your winter training experience? We continuously evolve our offerings based on member feedback:

• Preferred class times and formats
• Equipment requests
• Specialized winter programming needs

Share your input—we’re committed to supporting your fitness journey regardless of season, temperature, or daylight availability.

Winter doesn’t demand fitness hibernation. With strategic planning, proper preparation, and consistent effort, you’ll emerge into spring stronger, more resilient, and ahead of those who waited for perfect conditions.

A core mission for us has always been about supporting overall wellness, which goes far beyond fitness equipment and classes.  The ‘retreat’ vibe you feel when you walk in our doors is by careful design; greenery, sunlight, natural materials and colors, friendliness and community all directly feed our well-being just as much, or perhaps more than, workouts alone.  

An in-house restorative spa was part of the MINT experience from our original opening in 2006, and as fitness interests and demand changed through the years our space usage shifted and evolved to meet those needs.  After recent years of exploration, research, and testing, we are happy to announce that our next evolution in 2026 will include a relaunch of modern new recovery services!  

Cryotherapy and Red Light therapy will encompass MINT’s new ‘Recovery Studio’ which will be built in the front room past the lounge.  These science-backed therapies have solid track records: they aid recovery, reduce inflammation and sore muscles, boost circulation, provide energy, rejuvenate cells, promote quality sleep, enhance joint and skin health, and improve moods.  We are also excited to announce that in-house Massageand Physical Therapy are returning.  These therapies are all building blocks of not just longevity, but quality health span.

The new recovery studio will begin construction on Feb 1; at that time the FIT3D will remain accessible with the rest of that area closed.  We anticipate to officially launch these new services by April 1. 

The new stretch area is open, and as always the full Mind&Body and Intensity studios are open for members during non-class times. Plus, increased functional training space is being created in February.

To remain a viable business we must evolve and diversify, especially in this increasingly competitive environment.  Our primary goal is always to increase the value of being a member.  We’ve worked to bring Cryo and Red Light services to members at a fraction of the market rates, and massage and physical therapy will also be discounted for members.  We are excited to have you on this wellness journey with us!

A little more about the new therapies:

MINT’s Cryotherapy will be via an electric technology that chills the air in a private room for a quick 1-3 minute therapy.  Electricity is safe and efficient, it’s cleaner than nitrogen, and cooled air is much more effective and comfortable than water.

MINT’s Red Light therapy will be via a ‘pod’ in a private room.  Simply lay in the pod for 10ish minutes and soak in the immense health benefits.

Members will have economical options to utilize interchangeable therapies up to every day (noting that using both in one day is not recommended or available). 

Both cutting edge therapies are now commonplace with professional sports teams, competitive athletes, celebrities, and those of us just looking to live our best lives. 

February is for momentum — and nothing builds it faster than a little friendly competition. The 2026 MINT Row Challenge is back, bringing teamwork, surprise twists, and plenty of meters to keep you motivated through the heart of winter.

Whether you’re a seasoned rower or just finding your rhythm on the erg, this challenge is designed to push your endurance, strengthen community, and make every class count.

Here’s everything you need to know to join the fun:

The Basics

• Challenge Dates: Sunday, February 1 – Sunday, March 1
  (Teams will be selected on Sunday, January 25, giving you a few days to strategize before meters count!)
• Goal: Accumulate as many meters as possible during MINT rowing classes.

Teamwork Makes the Dream Work

• Teams of 3-4 People: Teams will be chosen by random draw during “Selection Sunday” on January 25.
• Track Your Progress: After each class, individuals will log and report the meters they rowed. Those meters roll up into your team’s total.

Special Twists

• Double Meter Classes: A select number of classes during the challenge will count for double meters. These will be surprises, so stay tuned for announcements!
• Only at MINT: To ensure fairness, only meters rowed during MINT classes will count toward your team’s total.

Prizes Worth Rowing For

• Team Prize: The team with the highest total meters at the end of the challenge wins.
• Individual Prize: An additional prize will be awarded to the individual who attends the most rowing classes during the challenge period.

Why You’ll Love This Challenge

✔ Builds consistency during winter
✔ Encourages teamwork and accountability
✔ Keeps classes fresh with surprise double-meter days
✔ Turns every row into something bigger than a workout

February may be short, but the impact doesn’t have to be.

How to Get Started

1. Sign Up: Join us for “Selection Sunday” on January 25 to get your team assignment.
2. Row and Report: Starting February 1, track your meters after every class.
3. Strategize: Work with your team to stay motivated and take advantage of those surprise double-meter classes!

Don’t miss this chance to make February a month of fitness, fun, and teamwork. Grab your spot in the challenge and let’s row our way to victory—together!

If you’re searching for a gym that offers yoga classes, especially ones focused on stress relief, mindfulness, and full-body movement, Candlelight Yoga at MINT Gym + Studio is designed to help you slow down and reset.

The start of a new year often comes with big goals, packed schedules, and constant momentum. While intention-setting can be powerful, it can also bring pressure. Candlelight Yoga at MINT offers a pause — a chance to breathe, move intentionally, and reconnect with your body and mind in a supportive, welcoming environment.

What Is Candlelight Yoga?

Candlelight Yoga is an all-levels vinyasa yoga class. It’s accessible for beginners while still providing depth and challenge for experienced practitioners.

The class is thoughtfully structured to support both physical movement and mental relaxation. Each session begins with a short centering practice, incorporating mindful breathing techniques to help calm the nervous system and bring awareness inward. Soft LED candle lighting creates a soothing, low-stress atmosphere that encourages focus and presence.

This yoga class works through all seven energy centers in the body — from the base of the spine to the crown of the head — supporting balance, grounding, and overall wellness.

What to Expect in Class

Candlelight Yoga blends flowing movement with restorative elements to create a well-rounded experience:

• Gentle vinyasa flow to build strength, mobility, and coordination
• Heart, shoulder, neck, and hip openers to release tension and counteract desk posture
• Seated poses, folds, twists, balances, and optional inversions to engage the full body
• Modifications and pose options offered throughout, making the class accessible for all experience levels
• Restorative poses and guided relaxation at the end of class to promote deep rest and recovery

Whether you’re new to yoga or have an established practice, this class is designed to meet you where you are.

Yoga Classes at a Wellness-Focused Gym

Unlike traditional gyms, MINT takes a holistic approach to fitness. Yoga classes like Candlelight Yoga are part of MINT’s broader commitment to stress reduction, recovery, and sustainable movement — not just high-intensity workouts.

If you’re looking for:

• A gym with yoga classes
• A beginner-friendly yoga class
• A relaxing evening yoga experience
• A yoga studio atmosphere within a full-service gym

Candlelight Yoga at MINT delivers all of the above in one intentional experience.

Make Time to Reset

As you move through the year ahead, give yourself permission to slow down and reset — even for just one class. Yoga is a powerful tool for managing stress, improving mobility, and building consistency in your wellness routine.

What practices help you reset and recharge? What do you want to carry with you into the year ahead?

Check out our Black Green Friday deals! On Sale 11/27-11/30

• The fitness floor is undergoing some equipment reconfigurations
• A newly created stretch area is now available next to the glass office; that area will also be remodeled soon
• Please be aware that on Saturday, Nov 22, MINT will close 1 hour early at 8pm due to overnight work.
• Upgrades to a number of strength and cardio equipment pieces
• Light construction; painting, flooring, etc
• The front area that has been the stretch studio will close on December 1 for remodeling