VIDA Blog

Feb 10 2014

VIDA Fitness Healthy Lifestyle Tip

Healthy Lifestyle Tip: Make Your Goals a Reality The foundation of every successful program is making permanent changes in your lifestyle and health habits. How do you make permanent changes? Consider following these six strategies for success:

  1. 1. Make a commitment
    To stay committed, you need to be focused. It takes a lot of mental and physical energy to change your habits.
  2. Find your inner motivation
    You must undertake diet and exercise changes to please yourself. What’s going to give you the burning drive to stick to your plan? Make a list of what’s important to you to help stay motivated and focused.
  3. Set realistic goals
    Make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited.
  4. Enjoy healthier foods
    Get started by eating a healthy breakfast every day, eating at least four servings of vegetables and three servings of fruits daily, and using healthy fats, such as olive oil, vegetable oils and nut butters.
  5. Get active, stay active
    If weight loss is your goal, the key is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.5 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
  6. Change your perspective
    It’s not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term success, habits must become a way of life. Lifestyle changes start with taking an honest look at your daily routine. You have to move beyond simply recognizing your challenges – you have to plan for how you’ll deal with them if you’re going to succeed.

Remember that you’re planning to change your life and it won’t happen all at once. Stick to your healthy lifestyle and the results will be worth it.

Source: mayoclinic.com

Feb 9 2014

VIDA RX class

Interested in a full-body workout that builds both strength and endurance, and doesn’t have the injury risks of Cross Fit or other high-impact training? Try VIDA RX, a group fitness class that VIDA Fitness has tailored for its members and is offered dozens of times a week.

The barbell-based format is based on doing many reps with low weight. For an hour, you’ll go through legs, back, shoulders, biceps, triceps, and abs, taking weight off the barbell as you work your way up. Whereas many people who work out their legs shoot to do ten heavy squats, the VIDA RX classes will do 150. When you’re doing that many reps, you end up getting cardio into it as well for a full-body workout.

Although the class will challenge you no matter what, you can determine just how hard it is by choosing to add more or less weight to your bar. Either way, you’ll be burning lots of calories: If it’s your first time doing it, you can expect to burn 400-500 calories, and continue to burn calories for several hours after the class as well.

And expect to be sore the next day. VIDA RX is a perfect class to take if you’re interested in a similar intensity workout to CrossFit, but are wary of possible injuries due to its high-impact nature. VIDA RX is extremely low-impact and almost impossible to get injured if you have proper form. If you’re unsure about your form when doing squats or lifting weights, you can ask a trainer before you go into the class.

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Feb 8 2014

VIDA Fitness trainers demonstrate Mountain Climbers exercise

To see more VIDA Fitness videos please visit our You Tube Channel @ http://www.youtube.com/user/vidafitnesscdc

Feb 7 2014

The Truth About Flexibility And Why You Are Likely Wasting Your — Efforts Part 1

By Erik Strouse, MS
Vida Fitness Trainer

Hey VIDA members! Last month I concentrated on Wellness topics specifically pertaining to New Year’s Resolutions and new members to the club. This month I want to expand a little more on the topic of Wellness, but more specific to your quality of life as you age.
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Quality of life as you age has multiple influencers, but because we are a health club that concentrates on being more active, I would like to address the physical side of quality of life. To narrow it down even further, I want to address one thing that we have all heard about, yet seem to improperly execute: Flexibility Training. It is common knowledge that stretching is important for proper joint range of motion and movement efficiency. The method that is most commonly used for flexibility improvement is only one of many that is needed to actually change your range of motion. Static Stretching is the most attempted method of flexibility and mobility training that is done. It is your most basic form of stretching where you apply tension to a muscle and hold it there for a specific amount of time.

Static stretching in-of-itself is not very effective in manipulating muscle length long term. In other words, it does not necessarily lead to better range of motion! To understand why this is the case, you will have to understand a little more about anatomy first. I will try to make this as short and easy to understand as possible.

Muscles tighten up for several reasons, but ultimately they do so due to a level of movement dysfunction. Because of our work-force lifestyle, we tend to sit dormant and inactive in the same position for hours on end. Our body is a wondrous thing and adapts to any physical activity, stress, or lack thereof. It opts to be as efficient as possible, and even if it means the body “detrains” and “weakens”, it is doing so because it doesn’t currently need a capacity higher than the current state it is in.

With that being said, muscles tighten up for many reasons, but I want to hone in on two specific reasons that are common amongst almost everyone. It is important to understand these in order to learn how to actually improve your flexibility. The first reason they tighten up is because they are in a shortened position on a consistent basis. A great example of this that affects many people that sit at a desk all day is the well-known tight hamstrings. When the knee and hip are bent, the hamstring shortens in length. Thus, the hamstring starts to permanently stay at the shortened length. The second reason muscles tighten up has to do with the relationships between mobile joints and stable joints. Some joints are meant to have a huge range of motion such as our hip joint. Other joints are meant to provide little movement offering more of a stabilizing effect such as our lower lumbar (lower back) or knees. When muscular dysfunction exists at a joint that is meant to be mobile, the muscles responsible for keeping the mobility under control might not be able to control itself through a full range of motion. Although the joint is a mobile joint, it still needs stability, and the reaction of the body is to start tightening and providing the necessary stabilization to continue to function. An example of a mobile joint becoming stable is the hip joint. Again, because we sit down on all day, our glutes and several other key muscles in hip stability tend to “turn off” becoming relatively inactive. Other muscles that might not have been responsible for the stability before will kick in and tighten up to stabilize. This is a very simplistic way to describe it, but hopefully you get the point.

So, lets get back to the stretching idea. By simply putting tension on that muscle tissue through static stretching, you will cause a temporary increase in length. Over time it would make sense that they would remain lengthened given the body does adapt to any and all stressors or lack thereof. If muscular function were adequate, this principle would be true. However, because the muscular dysfunction in the aforementioned paragraph still exists, the body will continue working to keep those muscles and joints “tight”. In other words, you are working against your efforts for improving flexibility by NOT correcting the muscular imbalances first!

As alluded to in the first few paragraphs, static stretching is only one of many parts to improving your flexibility and range of motion. I will delve further into this process in up and coming posts. Keep your eyes out or email me with any questions at erik@vidafitness.com.

Feb 6 2014

Sustaining Your New Year’s Resolution Momentum: The Power to NOT Fall Off the Wagon

Rachel MorrisonBy Rachel Morrison, Certified Personal Trainer

For many of us, New Year’s resolutions have become synonymous with health and fitness goals. But come February, the majority of people who make health related goals will fall off the wagon. Let’s step back for a moment to talk about goal setting. Carefully examining the goal itself is critical to setting ourselves up for success. We have the best chance of achieving our goals when we set SMART ones:

1) Specific: Goals should be clearly defined, easy to understand and should include the plan of action for accomplishing them. We set goals, designate the “end” we are aiming for, but we often don’t clearly plan how we will get there – the “means.” It is very easy to say “I want to lose 20 lbs,” or “I want to reduce my body fat by 5%.” But if we stop there, the chances of achieving our goals are extremely slim.

2) Measureable: Goals need to be quantifiable so that we can assess progress towards them. Rather than setting goals like “I want to get healthy,” “I want to lose weight and look more fit,” or “I want to get in shape,” try “I want to lose 10 lbs and reduce my body fat by 5% in 3 months,” or “I want to work out for an hour 5 times a week at a high intensity” (sustaining an elevated heart rate).

3) Attainable: Goals should be challenging but not extreme. They should push us to grow personally as well as physically without leading to injury or over training.

4) Realistic: Goals should represent an end towards which we are able and willing to work. We have to both be able to believe that our goals are achievable and be willing to take the steps required to get there. For example, it would be unrealistic to set a goal of losing 25 lbs. in 2 months, or of losing weight without being willing to attack nutrition.

5) Timely: We need deadlines for our goals in order to stay motivated and sustain progress towards them. Try setting goals for months in the future, but not too distant future.

Why is it so difficult to stick to our plans and follow through? While everyone is different, examining the criteria above can help us analyze our goals and see what might be missing. This can help get us on the right track to recommitting to our goals this month. If you feel yourself slipping, get out a pen and paper and literally write down your goal and check it against the above criteria. Then think about the past month and ask yourself, what has gone well? What have been your biggest challenges? Do you really have an action plan for every day of the week that corresponds realistically to your end goal? If you feel like you don’t know enough to make the action plan, do some research, ask a trainer, find a workout buddy, or see a nutritionist. Sometimes it is hard to admit we need help or that our plan isn’t working. People who successfully accomplish their goals constantly reevaluate and tweak their plans as needed while at the same time maintaining focus on the end.

This is the hard, concrete business of setting goals and getting there. But we also have to be honest with ourselves about the extremely emotional nature of the process. Consistency and sustainability depend highly on the personal capacity for self-awareness about every choice we make. Staying focused means having the strength to ask yourself in every moment, “Is this piece of chocolate cake/temporary satisfaction worth not making progress towards my goal today?” This doesn’t mean that you should not build in occasional “cheats” so that you don’t end up in a deprivation/binge cycle. But be intentional about it – choose that Saturday you are going to let yourself have one cookie, but stay away from sugar the rest of the week, for example. Build in a rest day when you don’t exercise and spend time with friends so that you don’t start resenting the gym. Intentionality is the name of the game!

Last but not least, get your friends and family on board. Studies show that people who have the support of those around them have a better chance of achieving their goals. So tell your friends how important it is to you to stick to your workout plan instead of going to happy hour and plan to hang out with them
another time that doesn’t interfere with the gym. It is much easier to set expectations up front rather than having to say no every time you are tempted.

Assess yourself often, take pride in each success, and tweak your plan when things go wrong. You really can do this – make 2014 a year to remember!

Feb 5 2014

VIDA Fitness trainers demonstrate Barbell Squats

To see more VIDA Fitness videos please visit our You Tube Channel @ http://www.youtube.com/user/vidafitnesscdc

Feb 4 2014

February Group Fitness Programs at Verizon

Please email our Group Program Manager, Tami Devitis, at tami@vidafitness.com if you’d like to join us for any of the programs below.

Weekend Warrior Boot Camp – 6 Week Program

WHEN: Saturdays at 8:00am beginning February 1st

DETAILS: This indoor cross-training adventure will work your entire body by going from one exercise to another without rest. Pushups, jumping jacks, and crunches are only the beginning of this powerful caloric burn. Reduce stress, lose fat, tone-up, and build confidence with your new Boot Camp buddies.

VIDA Fighter Camp – 6 Week Program
WHEN: Mondays at 7:30pm and Saturdays at 1:00pm beginning February 8th

DETAILS: You’ll also learn basic techniques like striking, kicking, and grappling to move like a fighter while we sculpt you into amazing shape. This workout focuses on training techniques found in a boxer’s regimen, with 30 minutes devoted to intense core strength and conditioning drills followed by 20 minutes of intense heavy bag drills.

TRX 101 – 6 Week Program
WHEN: Sundays at 9:00am beginning February 9th

DETAILS: TRX 101 is your first step into the wonderful world of TRX training. You’ll train your entire body through functional movements targeting muscles you never knew existed.

VIDA AMRAP – 6 Week Program
WHEN: Tuesdays & Thursdays at 11:00am beginning February 11th

DETAILS: Join us for these constantly varying high intensity workouts. You’ll learn a variety of functional movements incorporating gymnastics-based strength exercises and endurance training techniques. You’ll become stronger and more explosive while working as part of a team.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning February 17th
Mondays at 5:30pm
Wednesdays at 12 Noon
Sundays at 4:00pm

DETAILS: Enjoy a full-body workout with the Pilates Reformer. Improve your overall muscle tone, strength, and posture. Precise movements emphasize abdominal and lower back development to enhance strength, muscular symmetry, alignment, and flexibility. A series of weighted springs adds resistance, while the pulley system provides a gentle, lengthening of muscles.

VIDA Barre Resolutions Challenge – 6 Week Program
WHEN: Saturdays at 1:00pm beginning February 22nd

DETAILS: We’ll combine a healthy eating plan with our fun, high-energy Barre classes in this fast-paced 90-minute workout. It’s a great way to get your heart rate up while building core strength and flexibility. Tone and sculpt your body while learning to make healthier food choices.

Partner Yoga Workshop – 2 Part Series
WHEN: Saturday, February 8th and Saturday, February 15th from 4:00pm to 5:30pm

DETAILS: Join us for a 2-part workshop where you’ll work with a partner to move further into your practice. We’ll show you how to get deeper into poses while refining your alignment and expanding your breath. Learn to build trust, improve communication, and develop a deeper connection with your partner. Come ready to laugh, play, and challenge your strength, balance, and flexibility.

Beginners Yoga Workshop – 2 Part Series
WHEN: Sunday, February 9th and Sunday, February 16th from 1:30pm to 3:00pm

DETAILS: Join us for a 2-part workshop built around the basics. Together we will work on the alignment of the foundational aspects of a vinyasa flow class, focusing on the mechanics and transitions of basic poses. We’ll start by teaching you how to sit, stand, and move with more ease while introducing props to provide balance and assistance. Next, we’ll progress to more challenging poses and deeper twists to help detoxify the body and lift the spirit.

Kundalini Yoga Workshop – 1 Day Workshop
WHEN: Sunday, February 23rd from 4:00pm to 5:30pm

DETAILS: Known as “the yoga of awareness”, Kundalini yoga aims to cultivate the creative spiritual potential of a human to uphold values, speak truth, and focus on the compassion and consciousness needed to serve and heal others. We’ll focus on poses that awaken the spine and travel through the crown of the head, improving quality of breath and loosening the muscles of the back.

Feb 3 2014

VIDA Fitness Trainers Demonstrate Weighted Chin Ups

To see more VIDA Fitness videos please visit our You Tube Channel @ http://www.youtube.com/user/vidafitnesscdc

Feb 2 2014

February Group Fitness Programs at U Street

Please email our Group Program Manager, Alexx Zamudio, at azamudio@vidafitness.com if you’d like to join us for any of the programs below.

VIDA X-Fit – 6 Week Program
WHEN: Sundays at 9:30am beginning February 8th

DETAILS: Join us for these constantly varying high intensity workouts. You’ll learn a variety of functional movements incorporating gymnastics-based strength exercises and endurance training techniques. You’ll become stronger and more explosive while working as part of a team.

VIDA Fighter Camp – 6 Week Program
WHEN: Mondays and Wednesdays at 4:30pm beginning February 10th

DETAILS: You’ll also learn basic techniques like striking, kicking, and grappling to move like a fighter while we sculpt you into amazing shape. This workout focuses on training techniques found in a boxer’s regimen, with 30 minutes devoted to intense core strength and conditioning drills followed by 20 minutes of intense heavy bag drills.

Indoor Boot Camp – 6 Week Program
WHEN: Tuesdays & Thursdays 6:45am, Saturdays at 8:30am beginning February 11th

DETAILS: This indoor cross-training adventure will work your entire body by going from one exercise to another without rest. Pushups, jumping jacks, and crunches are only the beginning of this powerful caloric burn. Reduce stress, lose fat, tone-up, and build confidence with your new Boot Camp buddies.

VIDA Metabolic Blast – 4 Week Program
WHEN: Wednesdays at 6:00am & Saturdays at 12 Noon beginning February 12th

DETAILS: It beats running on the treadmill and delivers a great workout in just a fraction of the time. VIDA Metabolic Blast is exactly what it sounds like; a cardiovascular workout of short, intense intervals designed to improve your overall fitness level. You’ll exert maximum effort for a few seconds at a time followed by a series of short breaks. These workouts burn fat faster and we promise you won’t get bored.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning February 13th
Mondays at 7:00pm
Fridays at 9:00am

DETAILS: Enjoy a full-body workout with the Pilates Reformer. Improve your overall muscle tone, strength, and posture. Precise movements emphasize abdominal and lower back development to enhance strength, muscular symmetry, alignment, and flexibility. A series of weighted springs adds resistance, while the pulley system provides a gentle, lengthening of muscles.

TRX – 6 Week Program
WHEN: Beginning February 18th
Mondays & Wednesdays at 7:00am, 6:30pm, or 7:30pm Tuesdays & Thursdays at 6:30am, 1:00pm, or 7:00pm Wednesdays & Fridays at 6:00am Wednesdays at 5:30pm & Sundays at 10:30am

DETAILS: Achieve your maximum potential using a variety of functional equipment in combination with the TRX straps. TRX training not only burns calories, it increases the RATE at which your body burns calories. We provide a fast-paced circuit of compound and functional exercises targeting all major muscle groups. Our goal is to improve your overall strength, balance, core, and cardiovascular fitness.

Self Defense and Conditioning – 6 Week Program
WHEN: Fridays at 6:15pm beginning February 21st

DETAILS: Learn the art of Self-Defense training in precise and situational scenarios. Defend yourself and your family on foot and off your back (ground fighting). This class will boost your confidence, eliminate fear, get you in shape, and tone your entire body. Have fun in a group setting, meet new friends, and push yourself to meet new challenges.

Optimizing Hormones for Weight Loss – 1 Day Workshop
WHEN: Saturday, February 22nd from 4:30pm to 5:30pm

DETAILS: Hormones control just about everything your body does, including how effectively you lose weight and build muscle. We’ll help you understand how they work and optimize them naturally to help you accomplish your goals.

Vida Fitness
City Vista 45 K Street, NW Washington D.C. 20001
(202) 289-8432 info@vidafitness.com Facebook Twitter Instagram

City Vista

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Phone: (202) 289-8432

$ 45 K Street, NW Washington D.C. 20001
Vida Fitness
Metropole 1517 15th Street, NW Washington D.C. 20005
(202) 588-5559 info@vidafitness.com Facebook Twitter Instagram

Metropole

Phone: (202) 588-5559

$ 1517 15th Street, NW Washington D.C. 20005

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Renaissance Hotel 999 9th Street, NW, 3rd Floor Washington D.C. 20001
(202) 742-1940 info@vidafitness.com Facebook Twitter Instagram

Renaissance Hotel

Phone: (202) 742-1940

$ 999 9th Street, NW, 3rd Floor Washington D.C. 20001

Open: Mon-Fri: 5:30am – 10:00pm

Open: Sat & Sun: 6:00 am – 10:00pm

Vida Fitness
U Street 1612 U Street, NW Washington D.C. 20009
(202) 939-2577 info@vidafitness.com Facebook Twitter Instagram

U Street

Phone: (202) 939-2577

$ 1612 U Street, NW Washington D.C. 20009

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Verizon 601 F Street, NW Washington D.C. 20004
(202) 393-8432 info@vidafitness.com Facebook Twitter Instagram

Verizon

Phone: (202) 393-8432

$ 601 F Street, NW Washington D.C. 20004

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
The Yards 1212 4th Street, SE Washington D.C, 20003
(202) 554-0444 info@vidafitness.com Facebook Twitter Instagram

The Yards

Phone: (202) 554-0444

$ 1212 4th Street, SE Washington D.C, 20003

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm