VIDA Blog
Jul 27 2013

Where in the world is #VIDAFitnessWorld

You can win up to 3 months of FREE membership by entering the VIDA FITNESS — FACEBOOK, INSTAGRAM and TWITTER CONTEST just by wearing your VIDA T Shirt. ?#?vidafitnessworld

Take a snapshot of yourself wearing a VIDA T Shirt anywhere in the world that isn’t VIDA Fitness and you can win one of three great prizes. Post it on Facebook or Log onto the mobile app Instagram or twitter, and upload your image(s) using the hashtag #vidafitnessworld for a chance to win one of the three great VIDA Fitness Prizes. Read more

Jul 24 2013

Mexican Style Cauliflower Rice

Most meals are served with some form of carbs – rice, noodles, potatoes or bread. In order to make strides toward your fitness goal, it’s a good idea to eat fewer carbs at dinner. This recipe for cauliflower rice is a great way to still enjoy a side of rice without sacrificing your results by taking in too many calories and carbs.

Servings: 8

Here’s what you need:

  • 1 head organic cauliflower
  • 2 small tomatoes, chopped
  • 1/2 an onion, chopped
  • 2 garlic cloves, minced
  • 1 Tablespoon tomato paste
  • dash of salt and pepper
  • dash of Tajin or red pepper flakes
  • 1/4 cup fresh, cilantro, chopped
  • juice from one lime

Preheat the oven to 350 degrees F. Grease shallow baking pan with olive oil.

Using a food processor with the grating blade, grate all of the cauliflower. Set aside.

In a high speed blender, or food processor, blend the tomatoes, onion, garlic, tomato paste, salt, pepper and tajin until smooth.

Mix the tomato blend evenly into the shredded cauliflower. Pour into prepared pan and bake for 20 minutes. Stir and bake for another 20 minutes.

Remove from the oven, transfer to serving dish. Mix in the chopped cilantro and drizzle with lime juice. Enjoy!

Nutritional Analysis: One serving equals: 28 calories, 1g fat, 91mg sodium, 5g carbohydrate, 1g fiber, and 1g protein

Jul 22 2013

Quick Pro’s and Con’s of Crossfit and Crossfit-Like Routines

by Erik Strouse
VIDA Fitness Trainer

CrossFit has been around for many years, having first been created by Greg Glassman in the late 90’s. As of late, it is an ever-growing form of exercise for the general public with CrossFit gyms popping up on every corner. The community is cult-like, with members touting the superiority and effectiveness of their training regime. There is truth behind their beliefs as CrossFit is built around a High Intensity Interval Training (HIIT) protocol that is ever evolving and never the same. HIIT is being heavily studied amongst the research community and is proving to be some of the most effective forms of exercise for fat loss and cardiovascular system development. HIIT has been shown to improve cardiac output, oxygen extraction, and fat loss all in a shorter amount of time than endurance activities such as distance running. Because of this, it is of no surprise that new methods of HIIT programs are being pushed all over the mainstream fitness world including P90X, INSANITY, and The Metabolic Effect (can be found at GW!). Simply put, these programs, including CrossFit, WORK! But truth be told, the results can come at a much higher risk than older, fundamental based program design.

CrossFit takes the cake as one of the most dangerous of the methods due to the exercise choices and how the program is designed. Multi-joint, skill based lifts make up a vast majority of the movements you find in a typical Workout Of the Day (WOD). Olympic lifts such as deadlifts, cleans, snatches, and push presses are all very skill driven movements requiring a great deal of neuromuscular coordination and foundational strength. These movements are incredibly effective, and are excellent to perform if you have a solid base level of fitness already established. However, many people joining a CrossFit program are the exact opposite, having never fully developed such a foundation. Further, CrossFit workouts are designed so that you reach an incredibly high level of muscular fatigue. Pair this fatigue up with a skill driven movement such as a clean, deadlift, or kettlebell swing and you are spelling potential disaster for the body. CrossFit does promote safety in their programs, but there is just no way around the increased risk or injury.

All in all, if you have a strong foundation and love the challenge of making it through a tough workout, give CrossFit a shot. It is a highly effective method of training. If you are just learning to resistance train, you should continue working on your current strength and skill levels before giving it a shot. Below is a quick pro’s and con’s to the CrossFit method.

Pro’s

Built on a HIIT protocol
Increases cardiac output
Reduces resting heart rate
Improves oxygen extraction in the muscle cell
Improves peripheral circulation
Increases resting metabolic rate post workout
Supports fat loss
Has a large community of followers to help support you
Is a very competitive method of training
Constantly evolving routines to keep things fresh
Con’s (please note, cons are quite serious!)

Incredibly intense and has been known to make people vomit or pass out
Can be overly competitive
Requires advanced movement patterns that are ill suited for beginner lifters such as olympic lifts, plyometrics, and other momentous based movements
Leads to high level of fatigue increasing risk of injury
Common injuries are spinal including slipped or bulging discs and pinched nerves or rotator cuff/shoulder injuries (all which can be life long, and completely debilitating)

Jul 21 2013

Playground Take Over

We took our VIDA Fitness Boot Camp team to the park this morning and it’s a “PLAYGROUND TAKE OVER!!!”

It was a mile run from VIDA Verizon to the SW side of the National Mall to this small playground.

Saturday-8AM at 90°F didn’t stop us.

We got down to basics– Pull-ups & Chin Ups (some assisted bands), Read more

Jul 19 2013

How to Stay Fit On Vacation

 by Erik Strouse

Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

I don’t want your fitness results to disappear before you return home. Keep reading for my 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. I’m not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! I’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule

Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, I get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, I want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule

This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice I said some form of exercise. I didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

  • 20 push ups
  • 30 seconds of jump squats
  • 20 walking lunges
  • 30 seconds of plank hold
  • 30 seconds of rest
  • Repeat from the top 3 times

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat reduction consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.