VIDA Blog
Apr 28 2014

VIDA City Vista May 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.

Weight Loss Challenge – 6 Week Program
WHEN: Beginning May 5th
Mondays & Wednesdays at 7:00am or 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.

Join Team VIDA for Race for the Cure 2014 – 5K Run
WHEN: Saturday, May 10th

DETAILS: Join us for the annual 5k run in downtown DC on Saturday, May 10th. Just like last year, we have a team and we’re hoping to make a bigger impact for 2014. Once the roster is finalized, we’ll invite everyone to a meet-up spot prior to the race for a team warm up, followed by a post-race get together at the L Condos near VIDA City Vista.

TRX – 6 Week Program
WHEN: Beginning June 8th – Try for FREE the week of June 3rd 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 June 9th
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.

Apr 28 2014

VIDA Metropole May 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.

VIDA Run Club
WHEN: 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.

Ballerina Basics – 6 Week Program
WHEN: Sundays at 5:30pm beginning May 11th

DETAILS: Relive your ballet days or experience them for the first time in this 6-week dance program. You’ll learn ballet positions and basic combinations while strengthening and lengthening your muscles in many of the same ways a barre class would.

Golf Conditioning – 4 Week Program
WHEN: Tuesdays & Thursdays at 7:00am beginning May 13th

DETAILS: Train to improve your golf game by strengthening the muscles needed to enhance your swing and prevent injury. You’ll learn the necessary sport-specific exercises that translate to improved performance on the course.

Fundamentals of Flight – Arm Balances & Inversions – 1 Day Workshop
WHEN: Sunday, May 18th from 4:00pm – 5:30pm

DETAILS: Turn your world upside down during this one day yoga workshop. All levels are welcome as we explore drills and techniques to learn how to fly on our hands. You’ll learn different versions of headstand, handstand, and forearm stand as well as core-centric arm balances.

TRX – 6 Week Program
WHEN: Beginning May 19th
Mondays & Wednesdays at 7:00am or 7:30pm Tuesdays & Thursdays at 6:00am Saturdays at 8:00am Sundays at 6:00pm

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.

Self Defense and Combat Conditioning – 4 Week Program
WHEN: Tuesdays at 8:30pm & Thursdays at 8:00pm beginning May 22nd

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.

Boxing Series – 4 Week Program
WHEN: Mondays & Wednesdays at 8:30pm beginning May 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.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning June 2nd
Mondays at 6:00pm
Sundays at 11:15am

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 June 9th
Mondays, Wednesdays, and Fridays at 6:00am Tuesdays & Thursdays at 6:30am, Saturdays at 9:30am Tuesdays & Thursdays at 1:00pm

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.

Apr 28 2014

VIDA Verizon May 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.

TRX 101 – 6 Week Program
WHEN: Sundays at 9:00am beginning May 11th

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 Fighter Camp – 6 Week Program
WHEN: Mondays at 7:30pm and Saturdays at 1:30pm beginning May 12th

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.

Barre Bikini Challenge – 6 Week Program
WHEN: Saturdays at 1:00pm beginning May 17th

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 May 19th
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 X-Fit – 6 Week Program
WHEN: Tuesdays & Thursdays at 11:00am beginning May 20th

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.

Outdoor Fit Camp – 6 Week Program
WHEN: Beginning May 20th
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.

TRX Tabata – 6 Week Program
WHEN: Beginning May 27th
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.

Apr 28 2014

VIDA U Street Group Fitness Programs

May 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.

VIDA Running Clinic – 1 Day Workshop
WHEN: Saturday, May 10th from 12:00 Noon to 1:30pm

DETAILS: Join us for an evaluation of your running form and lots of helpful advice on things like proper running shoes, strength training, stretching, and injury prevention. We’ll videotape each runner and follow-up via email with a personalized analysis and recommendations.

TRX – 6 Week Program
WHEN: Beginning May 12th
Mondays & Wednesdays at 7:00am, 6:30pm, or 7:30pm Tuesdays & Thursdays at 6:30am or 7:00pm Wednesdays & Fridays at 6:30am or 1:00pm Wednesdays at 5:30pm & Sundays at 10:30am Saturdays at 11:00am

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.

Foundations of Pilates Reformer – 6 Week Program
WHEN: Beginning May 29th
Mondays at 7:00pm & Saturdays at 3:30pm
Tuesdays & Thursdays at 7:00pm

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.

Summer Weight Loss Challenge – 6 Week Program
WHEN: Beginning June 9th
Mondays & Wednesdays at 6:30pm
Tuesdays at 6:30pm & Saturdays at 12 Noon

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.

Outdoor Boot Camp – 6 Week Program
WHEN: Beginning June 9th
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.

Apr 26 2014

The Truth About Flexibility And Why You Are Likely Wasting Your Efforts Part 5

By VIDA Trainer
Erik Strouse, MS

Hello folks! Over the past several months I have been writing on flexibility and mobility. I am here to complete the series today. As a quick recap, your number one priority is self-myofascial release, better known as foam rolling, followed by dynamic stretching, and then static stretching. To finish off the process, you have to strengthen your newfound flexibility so that muscular imbalances do not revert you back to your inflexible state.

As you may recall, I mentioned that tight muscles are a product of overuse or underuse, and most people fall into the underuse category from sitting down all day. In fact, sitting down in chairs is probably one of the worst things we have done to ourselves over the course of time when it comes to quality of movement, range of motion, and flexibility. Simply put, if strength training is not an easy thing for you to work into your lifestyle at the present time, find a way to switch to a standing desk. Standing desks will by default start to improve your posture, and thus work out some of the kinks you have in your mobility/flexibility.

Lets say, however, that a standing desk is less plausible, but resistance training is easier to obtain. Before I explain how resistance training will benefit you here, I want to throw out there that not all resistance training has to be bench presses and squats under heavy weight. In fact, traditional lifting like what is stereotyped can actually WORSEN mobility/flexibility if not directly addressed in the program. What I mean is, you have to stretch regularly while doing traditional lifting to ensure you do not lose range of motion and flexibility – PERIOD.
The reason this happens is because people hyper-focus on certain muscle groups such as pecs, biceps, and abs. They focus solely on the muscles they want to see appear bigger and better, and train the heck out of them until they start to change size and shape. However, they neglect many other muscles in the process. Further, these lifts are only performed in ONE DIMENSION. We move in THREE DIMENSIONS. Thusly, this makes for a lethal cocktail of immobility and decreased movement mechanics.

So, if you’re not doing traditional lifts like bench presses and squats, what other options are there? In the exercise science world, it is called Movement Training, Vector Training, and/or Functional Training. It has many names, but the objective of all of them is to move a resistance through Three Dimensional Space. Further, the load that you are moving is relatively “light” compared to traditional lifts due to the momentum and rotation the body will encounter.

Movement Training is going to help keep your hard earned flexibility in check because it will train each and every muscle in three dimensions within the natural chain of movement our bodies are designed to go through. It will strengthen joints that needed strengthening, it will keep mobile joints mobile, and it will provide valuable strength that is 100% applicable to every day life. This type of training is not easy to understand, because a basic to advanced understanding of movement mechanics is critical. So, going out there and learning this yourself is certainly possible, but you will likely benefit from working with a professional to advance your understanding. I strongly encourage people interested in quality of movement throughout their lifespan to start learning this now. Regular strength training could actually decrease your quality of movement! I have put together a short video to give you some basic examples of what this would look like. I will be putting together programs in the near future with this type of training for VIDA, so join my mailing list to get details as they launch. You can find links on my YouTube channel or you can email me directly at erik@vidafitness.com to sign up.