Our popular discounted MINT gift cards are back now through Monday, April 21st.
Use your gift card for all regular-priced membership dues, personal training sessions, Pilates training, class packages, nutrition programs, and MINTy swag! Reminder that discounted gift cards cannot be used to purchase promotion packages.
Purchasing a gift card instantly adds you to our MINTy Insider Program, which gives you early access to limited-time deals and more!
MINT offers a number of 50-minute Power Row classes each week, and one 90-minute Endurance Row class. If you’re not yet hooked, read ahead to learn why you should be – you might be surprised at the benefits this full-body exercise can offer.
What is indoor rowing, and how do you do it?
Did you know rowing is an all-season sport? Turns out you don’t need to suffer through winter on the freezing Potomac to row through winter. Indoor rowing is completed on a machine called the “erg,” short for “ergometer,” that simulates the motion of rowing in a boat while measuring effort. MINT uses top-of-the-line Concept2 Rowers with adjustable foot holds, a comfortable seat and grip, and an easy-to-use retractable screen.
Who can do it?
Rowing is a great exercise for everyone, regardless of age, weight, height, or fitness level. Because of its low-impact nature, it’s a safe and beneficial activity for almost anyone. Unlike a treadmill or elliptical, where you can adjust resistance or incline, the erg machine responds only to your effort – leaving you totally in control of the intensity level. Whether you’re looking to sweat it out with power strokes or slow it down through stamina and recovery, you decide how hard (or easy!) to take it. If you’ve never done it before, experienced instructors will help you set up and use the machine, and give tips on form.
Why is it good for me?
The action of rowing engages the entire body, yielding an effective and balanced workout with little to no impact. Mimicking the motion of rowing a boat, the erg engages muscles in the upper and lower body. It not only strengthens and tones, but can also help increase flexibility. As a repetitive motion that requires coordination across multiple body parts, it can help improve mental focus too. And because it helps strengthen the back and core, it can also improve your posture. It’s an exercise that has benefits to nearly every part of your body!
When can I row at MINT?
There are many opportunities to row at MINT! Row classes are offered five days a week from our stellar instructors Braegan Padley (MINT’s Intensity Director) and Anne Avendt. The signature Power Row classes are 50-minutes of high intensity – think short bursts of all out effort balanced by slower recovery periods. Some classes combine rowing intervals with strength exercises, resulting in a perfect mix of cardio and full-body strength training. The once-weekly (and very popular) 90-minute Endurance Row class slows down the pace. Rather than high intensity sprints, this low-impact class features longer intervals and slower stroke rates. Designed for those looking to build stamina, refine their form, or have an active recovery workout, this class welcomes all levels of experience.
MINT strives to offer our members innovative ways of improving their workout experience. We love introducing new classes to challenge your fitness and push you to expand your exercise comfort zone. Mixing up your workouts helps balance the types of exercise your body undergoes, activating new and different muscles, while also engaging your brain as you learn new movements.
One of the newest classes on the schedule is Core Bosu Blast, taught by Tali Israeli. If you love Tali’s Slow Burn Sculpt classes, check out this new core-focused offering. Using the versatile BOSU ball, this class focuses on strengthening and toning your core muscles while also improving balance and coordination. Designed for all fitness levels, this fun, high-energy workout combines functional movements and targeted exercises using the BOSU ball to challenge your muscles, build a strong foundation, and enhance stability. You will definitely feel the burn as you transform your core!
The BOSU ball, the primary piece of equipment for this class, is similar to an inflatable stability ball but about half the size and with a flat, hard plastic bottom. It is often used in balance exercises, and can be used with either the round or flat side up. It not only helps improve coordination, but also agility and strength.
If your 2025 goals include getting a six-pack or simply improving your overall posture and strength, MINT offers three core-focused classes: Core Bosu Blast, Core Circuit, and MINTCore (a shorter, 25-minute class). Try them all, and let us know which is your favorite!
Whether you’re new to barre or a seasoned participant looking to refine your form, our 90-minute Breaking Down Barre workshop is designed to help you move with confidence and control. Join Audrey on Saturday, April 19th at 1:15 PM for an interactive session that breaks down the fundamentals of barre, ensuring you get the most out of every class.
In this hands-on workshop, you’ll:
✅ Perfect Your Form – Learn how to engage your muscles effectively for a full-body workout.
✅ Customize Your Movements – Discover modifications and advancements tailored to your needs.
✅ Ask Questions in a Supportive Space – Gain clarity on technique, posture, and positioning.
✅ Receive 1-on-1 Coaching from Audrey – Get personalized feedback to enhance your practice.
This workshop is an opportunity to build strength, deepen your understanding of barre, and feel empowered in every movement—whether you’re stepping up to the barre for the first time or looking to level up.
🔗 Spots are limited! Reserve your spot on the MINT schedule.
We know that exercise has many health benefits, including simply making you feel good. But what exactly happens in your body when you start exercising? Here’s a breakdown on how your body responds to moderate-to-intense movement.
The first thing you might notice when you begin moving – even in small amounts – is an increase in your heart rate. Sometimes this can happen even before you start exercising, an effect called an “anticipatory increase.” This is caused by a stress hormone that gets your body ready for more movement. As your workout continues, this process escalates. Heart rate typically rises by 20 to 50 beats per minute during exercise.
As your heart rate increases, blood pressure also rises, and the combination of the two leads to greater blood flow. Your body then directs that blood towards your muscles, providing them the oxygen and nutrients needed to adapt and grow with increased exercise.
One of the most noticeable effects of exercise is harder and quicker breathing. With especially intense exercise, you might feel burning or tightness in your chest. When you exercise, you increase your body’s need for oxygen because it’s working harder – therefore, your lungs need to take in more oxygen, which results in faster, harder breathing.
You receive mental benefits within minutes of beginning exercise, as your brain becomes activated in the “priming stage.” This happens due to the above factors: increased heart rate, blood flow to muscles, and oxygen intake. The mood boosting side effects can include better focus and alertness, an adrenaline-fueled energy burst, and eventually, a calming effect as you settle into exercise.
Sometimes getting started can be the hardest part of your workout, and now you can see why! But these bodily reactions set you up for peak performance and long-term better health.
What sensations do you experience when you work out? Do you relate to the above responses, or do you feel other effects?
MINT members will soon enjoy more convenient and more secure access to the club with facial recognition technology. Please see this post for additional FAQs.
We have meticulously researched the best overall solution for our new front door security system. While there may never be a ‘perfect’ answer to security challenges, our upcoming facial recognition system is designed to be streamlined: you walk up, and you walk in; it’s that simple, it even checks you in for the gym/class! Our chosen security company offers the most robust modern digital security available, serving over 30 million users and over 55,000 commercial and government partners globally. They are a vetted, reputable partner of mindbodyonline, another global organization, and the software we have been using for over 10 years for member and billing information. We are working to possibly provide an alternative access method, which will carry an extra fee and be less convenient.
At MINT, we constantly strive to enhance your experience in every way possible. With this change, our staffing and service levels will remain at the high standards you have come to expect. This system is being implemented in response to recent security issues (noting that we haven’t experienced any issues in months). As we have posted recently, MINT, being an open-access environment, is no exception to issues across DC and most cities, such as ‘smash and grabs’ involving individuals and groups trespassing, ignoring staff, and stealing items that were left unlocked. While there has never been a direct threat to safety within MINT, theft is unacceptable. We have been working closely with the police to address these incidents. Please remember to lock your personal items in our provided key-free lockers.
We eliminated all third-party guest partnerships, such as ClassPass, earlier this year to maximize members’ value, which was unrelated to any security concerns. Following the recent incidents, we also eliminated all drop-in options, including paid guests, and increased our vetting process for membership trials. FLEXGuest continues: info on that program here.
These changes come with substantial costs for us, including lost revenue, increased expenses, fewer new-member inquiries, and heavier workloads for many staff. However, we are always planning for the long term and know these changes will ultimately benefit everyone and increase the value of being a member. We will continue to work hard for you through all aspects of your experience with us.
We love our community and our city. Theft and trespassing are destructive to physical property and attempt to dismantle our peace of mind and sense of security. We are committed to enhancing the safety and quality of our environment for our members and staff. We believe that implementing these new measures will help us maintain a safe and peaceful experience for everyone. We appreciate your understanding and support as we navigate this transition.
Thank you for being a valued member of the MINT community.
For more information or further questions, email: Bresni@mintdc.com.