VIDA Blog
Mar 30 2014

April U Street Group Fitness Programs

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.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Thursdays at 7:00pm & Saturdays at 9:30am beginning April 10th
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 X-Fit – 6 Week Program
WHEN: Sundays at 11:15am beginning April 15th
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.

Pre-Summer Weight Loss Challenge – 6 Week Program
WHEN: Beginning April 21st
Mondays & Wednesdays at 6:00am, Saturdays at 9:30am Tuesdays & Thursdays at 6:00am, Saturdays at 9:30am Wednesdays & Fridays at 5:00pm, Saturdays at 9:30am
DETAILS: It’s not too late to make your New Year’s Resolutions come true this year with the Spring Weight Loss Challenge. This program is guaranteed to help you shed those extra Holiday pounds and includes a comprehensive nutritional component.

TRX – 6 Week Program
WHEN: Beginning April 21st
Mondays & Wednesdays at 7:00am, 6:30pm, or 7:30pm Tuesdays & Thursdays at 6:30am, 1:00pm, 6:00pm or 7:00pm Wednesdays at 5:30pm & Sundays at 10:30am Saturdays at 12 Noon
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.

Outdoor Boot Camp – 6 Week Program
WHEN: Beginning April 29th
Mondays, Wednesdays, and Fridays at 6:30am Tuesdays & Thursdays 6:45am, Saturdays at 8:30am
DETAILS: This outdoor 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 April 30th
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.

Mar 30 2014

April Verizon Group Fitness Programs

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.

Barre Bikini Challenge – 6 Week Program
WHEN: Saturdays at 1:00pm beginning April 5th
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.

TRX 101 – 6 Week Program
WHEN: Sundays at 9:00am beginning April 6th
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 X-Fit – 6 Week Program
WHEN: Tuesdays & Thursdays at 11:00am beginning April 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.

Pilates for Runners – 1 Day Workshop
WHEN: Sunday, April 13th from 2:00pm to 3:30pm
DETAILS: Get your body ready to perform at your best, improve your core strength, and become a faster and more efficient runner. Pilates exercises create a stronger, more flexible spine, and also promote faster recovery from strains or injuries. For a runner, posture is one of the key ingredients to success.

VIDA Fighter Camp – 6 Week Program
WHEN: Mondays at 7:30pm and Saturdays at 1:30pm beginning April 14th
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.

Outdoor Fit Camp – 6 Week Program
WHEN: Beginning April 15th
Tuesdays & Thursdays at 12 Noon
DETAILS: Fit Camp is a 45-minute express outdoor workout designed to focus on full body fitness by going from one exercise to another without rest. Your challenge is to take your body to its limit. You’ll work, sweat, and most of all have fun.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning April 21st
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.

Outdoor Boot Camp – 6 Week Program
WHEN: Beginning April 21st
Mondays, Wednesdays, and Fridays at 6:00am Tuesdays & Thursdays at 6:30am, Saturdays at 8:30am
DETAILS: This outdoor 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.

TRX Tabata – 6 Week Program
WHEN: Beginning April 22nd
Mondays & Wednesdays at 4:30pm
Tuesdays & Thursdays at 7:30am
DETAILS: Supercharge your workout and experience High Intensity interval training (HIIT) with the TRX. This intense fitness class includes non-traditional exercises utilizing the TRX, kettlebells, battling ropes, BOSU balls, and much more. You’ll be moving non-stop towards your fitness goals.

Weekend Warrior Boot Camp – 6 Week Program
WHEN: Saturdays at 8:30am beginning April 26th
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.

Mar 30 2014

April Metropole Group Fitness Programs

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

Barre Resolutions Challenge – 6 Week Program
WHEN: Saturdays at 2:30pm beginning April 12th

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.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning April 14th
Mondays at 6:00pm
Saturdays at 11:30am
Sundays at 12:15pm

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.

Outdoor Boot Camp – 6 Week Program
WHEN: Beginning April 21st
Mondays, Wednesdays, and Fridays at 6:00am Tuesdays & Thursdays at 6:30am, Saturdays at 9:30am Tuesdays & Thursdays at 6:00pm, Saturdays at 9:30am

DETAILS: This outdoor 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, build confidence, and watch your body transform while developing new friendships.

Self Defense and Combat Conditioning – 4 Week Program
WHEN: Tuesdays & Thursdays at 8:00pm beginning April 24th

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.

VIDA Run Club – 6 Week Program
WHEN: Beginning April 27th
Sundays at 9:00am

DETAILS: Join us for 3-5 mile runs across the District during the year’s fair weather months. Whether you run a 6-minute mile or are just getting started, this will be a great way to improve your pace, get in a great workout, and make some friends.

TRX – 6 Week Program
WHEN: Beginning April 28th
Mondays & Wednesdays at 7:00am or 7:30pm Tuesdays & Thursdays at 6:00am or 7:15am Saturdays at 8:00am Sundays at 5:00pm

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.

Boxing Series – 4 Week Program
WHEN: Mondays & Wednesdays at 8:30pm beginning April 28th

DETAILS: Develop and understand the fundamentals of footwork, head movement, punching, blocking, and evading. All levels are welcome as we’ll provide you with plenty of progressions. You’ll learn how to throw perfect jabs, hooks, uppercuts, and power punches; all during an awesome workout designed to get you fit fast. Training equipment will consist of focus mitts, heavy bag, speed bag, jump rope, and bodyweight exercises.

Mar 30 2014

April City Vista Group Fitness Programs

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

TRX – 6 Week Program
WHEN: Beginning April 22nd – Try for FREE the week of April 14th Tuesdays & Thursdays at 5:30pm Tuesdays & Thursdays at 7:30pm

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.

Outdoor Boot Camp – 6 Week Program
WHEN: Mondays & Wednesdays at 6:00am, Saturdays at 9:00am begins April 21st
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.

Weight Loss Challenge – 6 Week Program
WHEN: Beginning April 28th
Mondays & Wednesdays at 5:30pm
Tuesdays & Thursdays at 5:30pm

DETAILS: Dig your heels in and achieve your fitness goals for 2014 with VIDA’s Weight Loss Challenge. This integrative program includes elements of fitness, nutrition, and psychology to ensure that you have all the tools for success. Each team works cohesively in a group setting to shed the highest percentage of body fat.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning April 28th
Tuesdays at 6:00pm
Wednesdays at 6:00pm and 7:00pm
Saturdays at 8:00am
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.

Mar 29 2014

The Truth About Flexibility And Why You Are Likely Wasting Your Efforts Part 4

By Erik Strouse, MS
VIDA Fitness Trainer

VIDA Fitness Members! Welcome back for the second to last rendition of “The Truth About Flexibility And Why You Are Likely Wasting Your Efforts.” I hope thus far I have been able to highlight some key points as to why Flexibility Training is not as simple as Static Stretching. I have talked about why the body actually tightens up, Self-Myofascial Release, and Dynamic Flexibility.

In my first article I made the point that Static Stretching as a standalone effort to improve range of motion simply is not effective. It is, however, incredibly important in your efforts to continuously improve your overall flexibility. Static Stretching is very well documented to increase muscle length and Range Of Motion (ROM) around the joint. In order for this kind of flexibility training to be effective, just holding a stretch is not going to guarantee improvement in ROM. There are a few things that you have to do to ensure you receive the desired effect.

When a muscle is stretched, there are sensors called proprioceptors within the muscle that cause it to tense up to ensure it is not harmed. So in other words, that muscle actually contracts when you first immediately apply tension, and thus does not truly lengthen to be stretched. To ensure that you get that muscle tissue to lengthen, you have to “defeat” the proprioceptors to allow the muscle tissue to relax. There are several ways you can do this.

stretch1The first method is known as Passive Stretching, and it means you simply hold the stretch at the same length for a specific amount of time, usually 20-40 seconds. This does not guarantee the muscle will relax and lengthen, and therefore may not truly help you increase your ROM. If applying this method, you may have to teach yourself how to relax the muscle to cause the desired lengthening. The second method is known as Active Stretching. When using this method, you purposely contract the opposing muscle of the one you are trying to stretch. Through a process called “Reciprocal Inhibition,” when you contract a muscle, the opposing muscle relaxes, and thus when being stretched, defeats the proprioceptor response. So, put simply, you will be able to lengthen the muscle you are trying to stretch almost immediately. To give you an example of an Active Stretch, lets say you are targeting your calf muscle. For an easy mental picture, you are stretching it by standing on a stair with your toes on the edge and heels dipping below the surface. When doing this, you then pull your toes up toward your chin to engage your shin muscles. This will then relax your calf muscles, thus dropping the heels even lower than if just letting gravity pull them downward, to allow a greater stretch.

stretch2The last article talked about Dynamic Stretching and how this is essential to perform because our bodies move in three dimensions. Static stretching can also target multiple dimensions, but only by stretching the same muscle at different angles. To continue with the calf stretch on the stairs, you would simply stand in a normal stance for one angle on the calf muscle, then turn your feet 45 degrees and let the heels drop for another angle. You would repeat this on both sides, and should feel different stresses on the muscle each way you stand. Not all muscles can easily be targeted this way, so this method does have limitations. Yoga is actually a great way to target the same muscles at different angles given the wide variety of poses you practice. VIDA’s yoga classes have several formats to find a style and variety that works best for your taste. Please note, though, that some yoga poses could cause injury. Much like any workout program, please do not rush into the more advanced classes. Flexibility TAKES TIME, and A LOT OF IT. Start simple, and over several months, start progressing to harder classes.

So as a quick recap of the steps to improving flexibility, step #1 is Self Myofascial Release, step #2 is Dynamic Flexibility, and now step #3 is Static Stretching. Next month, I will talk about the 4th and final step to the process! Thanks for tuning in, and as usual, don’t hesitate to contact me with questions at erik@vidafitness.com.