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!

Our community is what it is because of our incredible members, staff, and team! As we continue to recover and we’re asking for your help. Refer a friend in April and that person gets their first month free! And you get our undying gratitude!

There’s no contract, they may cancel anytime.

Use this form to make your referrals.

Every indoor cycling class at MINT has its own personality specific to the instructor. Still, with each ride, there are a few basics every rider should remember, and a few guarantees to make sure you’ll have a great experience! Check out these tips from Ori Korin, our Cycle Director.  

1. Know which format you choose: rhythm rides incorporate some on-the-bike choreography timed to the beat of the music, using light arm weights, while MINTRides simulate outdoor rides, using intervals, hills, and flat roads. Both involve cardio endurance, it just depends on what you’re in the mood for!

2. If you’re not used to the bikes we use, ask your instructor for help setting up. Our LifeFitness bikes are easy to set up, but whether you’re an experienced indoor cyclist or new to the class, it’s always good to check your bike settings. Your instructor can help with your seat and handlebar height, fore and aft positioning, and making sure your sneakers are strapped in tightly, or if you’re clipping in (our bikes use SPD clips, unfortunately, they’re not compatible with Delta cleats), that you’re in securely. And be sure to tighten all your knobs!

3. Once you’re in, we’ll let you know how to use the monitor: Each instructor will walk you through how they coach using RPMs (or cadence), resistance (or level), and other metrics (watts or power output, rate of perceived exertion or RPE, i.e., a scale of 1-10 to measure difficulty) so you’re able to follow along and know how hard to work! The beauty of indoor cycling is that everyone can work at their own pace, and adjust to their own level on a given day. 

4. We’ll coach you on good form throughout the class. Since indoor cycling doesn’t require you to actually move forward, or balance the bike the way an outdoor bike does, you’re free to add your own additional resistance and practice maintaining good body positioning to help you ride more efficiently. Things to keep in mind are to keep your feet flat, draw your elbows in, and make sure your weight stays over the saddle.

All of these tips will help make sure you have a fun and safe indoor cycling experience. Don’t forget your water and towel! Visit our class schedule and sign up for a class today. We look forward to seeing you in class soon! 

Meet Matt Gardiner, MINT’s newest personal trainer! As a NASM-certified personal trainer, Matt’s goal is to help others find an area of fitness and working out where they can find enjoyment and are motivated to push themselves while doing it. His signature training style is a mix of cardio and strength: getting your heart rate up and then chasing muscle failure. Having had deep routed experience in the military means that each one of his clients can expect to receive a heightened level of dedication and consistency from him. Matt has worked with clients with a variety of goals including running a marathon and reaching a new squat max to simply wanting to feel more comfortable and confident in their bodies. Whether you’re training for strength or endurance, he will find a unique, challenging, and above all – enjoyable – way for you to meet your goals.

His advice for anyone trying personal training for the first time is, “Getting started in the gym is all about gaining confidence and making a commitment to yourself. When you first come in, sometimes it’s better to not even have a goal for the day. Simply looking around, familiarizing yourself with the people and equipment, and getting yourself comfortable with the environment is the best way to start. That’s where a personal trainer comes in; once you have made that connection and commitment to yourself, a personal trainer is there to guide you through a routine and help you reach your goals in the most effective and systematic way. So if you’re looking for a personal trainer, be confident and committed; they are there to help, and ready to guide you to your goals.”

Outside of personal training, Matt is in the Navy which is a huge part of his life and character. When he’s not working, he loves to run. His favorite DC path is the C&O canal in springtime!
If you’re up for a challenge and dedicated to creating a healthy lifestyle, Matt is actively taking on clients and is ready to help! Please contact our GM, Bresni (Bresni@mintdc.com) to get started with a consultation.

If you’ve visited MINT since the start of the new year, you might have noticed some exciting changes to the club’s layout, look, and class offerings! 

New paint, concrete, and wood floor finish give a refreshed look to the entrance area and studios. These spaces are spruced up and ready for you to sweat in. Be sure to take a pre- or post-workout selfie in front of the new MINTy leaf wall and tag us @mintgymstudio! 

Our member lounge to the right of the front desk has also gotten some upgrades, including new seating by the coffee machine for you to relax and enjoy a jolt of caffeine, mix and mingle with members, or kick back and relax before or after your workout. 

Just past the member lounge, the Stretch studio offers a quiet enclave to create your own routine. In addition to the existing wood barres lining the walls, the space now has a stretch cage to assist with those deep muscle stretches. Foam rollers, light weights, and barre balls and rings also fill the space, providing lots of options for your personal workout or stretch sesh. 

Upgraded equipment on the floor (new CrossTrainers and Steppers arrived in January!) ensures that your workout goes smoothly with plenty of machines available for use. New class offerings give members something new to try this year – check out a Full Body Burn or Mat Pilates class! 

As always, MINT remains committed to providing a safe and sanitized environment for your workouts. HVAC, AIRPHX, and improved air filtration systems keep clean air flowing throughout the club, and all spaces are cleaned from top to bottom every night, with special attention to high-touch surfaces. 

Registration is still required for entry to the club, so be sure to sign up online or via the Mind Body app, whether for a class, general gym time, or a personal training session. Walk-ins are accepted depending on available space. 

We hope you’re enjoying these changes! Over the next 4-8 weeks keep an eye out for even more exciting upgrades to the cycle studio, front desk, and more.