Let’s Move Outside

On a day like today, one reflects. My husband and I both lost someone on 9/11. One human, a high school friend and another human, a college teammate, were both working on the top floors of Tower 1 that morning. We think about their larger-than-life personalities often. Their spirits continue to influence us to get out and live life as they did… seizing each day with a positive attitude.

Now, more than ever, we need human connections to get us through a day like today and a time like no other in history. At MtM, we are taking advantage of the beautiful fall weather in Virginia and creating connections outdoors. Scroll to see what workshops we’ve planned for you this month. Bring your workout buddy and seize the day together outside.



Butts & Guts Nature with Dr. Megan Brown
Sunday 9/13/2020
10am – 11:15am

Work with Dr. Megan Brown, physical therapist and Pilates teacher, to perfect your form and fine-tune your movements in this group outdoor next-level class. There will be less hands-on and more verbal cueing. This is not a beginner class.

Details: Ankle weights, awesome music, kick-butt workout, smaller group (limited to 15 participants).
More Info/Sign Up (two spots left)



Outdoor Hula Hoop Fitness with Debora Jackson
Saturday 9/19/2020
9am – 10:15am

Join Deb, Yoga and Hula Hoop Instructor Extraordinaire, for this amazingly fun outdoor workshop. Learn how to hula hoop or improve your skills, get a great workout, and have fun!

We will work on the basics of Hula Hooping all the way up to lifting the hoop up the torso to the chest, shoulders, and off the body to focus on working the core and upper body. Learn new moves, hone your skills, and have fun.

Cleaned and sanitized hoops will be provided for the workshop. Great opportunity to bring your friends or kids for a fun, socially distant workout! Ages 12+ only, please.
More Info/Sign Up



Handstands & Stuff with Ahmed Jabali-Nash
Saturday 9/26/2020
3:30pm – 5pm

Ahmed is back to teach you all the good stuff! If you struggle with arm balances or are not sure where to start, step out of your comfort zone with Ahmed the Yogiman! Ahmed is awesome… his workshops focus on drills for assisted headstand, forearm stand, and handstand. No experience necessary. Ahmed says, “Remember that nothing great happens inside your comfort zone.”
More Info/Sign Up



Outdoor Women’s Self Defense with Olivia Sheldon
Sunday 9/27/2020
2pm – 4pm

Olivia has been teaching this program for over 20 years! A black belt in Karate, Olivia will teach you

  • • Defense Strategies on Staying Safe
  • • Vulnerable Target Points on Attackers
  • • How to Escape Grabbing Techniques
  • • Physical, Hands-on Training: Basic, Effective Strikes
  • • How to be Empowered and to Fight Back

More Info/Sign Up



Outdoor Candlelit Gentle Yoga with Live Acoustic Guitar and Essential Oils with Sara VanderGoot
Friday 10/2/2020
6:30pm – 8:30pm

Pleasure your senses! This relaxing two-hour outdoor workshop offers a treat for all your senses. Flow gently to live acoustic guitar in the flickering candlelight. Sara will lead you through a series of poses to balance your energy this fall. Autumn is both a time of great abundance and a time of letting go, and between the two lies balance. Throughout this signature workshop you will enjoy three essential oil spritzers. These unique autumn blends support the energies of joy and gratitude, as well as the process of cleansing and release.

Each participant will take home their own spritzers to continue to enjoy at home throughout the fall season. During the last 30 minutes of the workshop, after a long relaxation in Savasana, participants will be invited to stay on their mats and enjoy music, light socializing, and a refreshment. Refreshments will be healthy and safely pre-packaged.
More Info/Sign Up


Pilates Fundamentals with Amanda Cataldo
Saturday 10/3/2020
11am – 12:15pm in Arlington

This fundamentals workshop is a great starting point for beginners or those who want to enhance their experience in one of our mat, Hot Pilates, or Pilates Boot Camp classes. You will learn the basic principles of Pilates, designed to help participants develop lean, longer-looking muscles, establish core strength and stability, and heighten mind-body awareness.

Research has demonstrated that Pilates aides in easing low back pain, improves posture, and increases strength and flexibility. This workshop is a strong precursor to all mat classes and a wonderful compliment to a yoga practice. Beginner/essential level – no experience required.
More Info/Sign Up


Of course, we are still running our famous rolling Virtual Workshops all autumn long:
Infant & Child CPR
Childbirth Intensive Course: Preparing for Labor and Delivery
Restorative Yoga – Donation Based Community Class
Prenatal Yoga – Donation Based Community Class
Prenatal Partners Massage: Prepare for Labor & Delivery
Click here to see all of them!


  • The latest from Megan
Megan Brown, physical therapist, Pilates instructor, mother and co-founder of Mind the Mat Pilates & Yoga in Alexandria, VA, likes to goof around. Yet her commitment to her students and her skill set in the field is no joke. After graduating from University of Virginia with a degree in Sports Medicine, Megan went on to receive her Masters in Physical Therapy and eventually her Doctorate in the profession. Although Pilates was never part of the plan, the method changed the way she treated patients, positively re-directed her career path and enhanced her own active lifestyle. Customized Pilates instruction is her specialty–she designs classes based on clients needs: athletes, new moms, rehabilitation or just for fun (why be serious all the time?). Pilates + Yoga is the best of both worlds, hence the creation of Mind the Mat studios providing classes for all—in every walk of life.

Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.

Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.


2214 Mount Vernon Avenue
Alexandria, VA 22301


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