Oct 30 2014

Qmeditation Seminar

When: Sunday, December 7th
Time: 12 PM
Price: FREE

Health and Wellness does not just come from exercise, but also comes from the mind. Come join us for a FREE education session on how lower the physical responses associated with high levels of stress. Raymond Holmes, creator of Qmeditation, will lead you on an hour long session talking about the benefits of meditation. He has practiced Qmeditation for over 40 years, and meditates daily for up to 2.5 hours. Raymond has taught Qmeditation as part of a Stress Mitigation Training (SMT) course within the Department of Homeland Security (DHS), has taught in the private sector, and has also branched out all around the world. He strongly believes, based on today’s science, that we have it within our power to eliminate stress from our lives

Frequently Asked Questions (FAQ):

Q: How can I eliminate stress immediately?
A: Our stress response (fight, flight, or freeze) is triggered by one or more of our five physical senses. The Qmeditation technique turns off the five senses and returns your brain and body to a state of Homeostasis in minutes.

Q: What is Homeostasis?
A: Homeostasis is the brain and body’s normal set-point prior to a stress response. This is commonly understood as our ‘relaxed-aware’ state of being, or the low Alpha brain wave patterns.

Q: How does Qmeditation work?
A: When sitting for Qmeditation, your sense of touch, taste, sight, sound, and smell are turned off. In that quiet state, your brain slows down to Alpha and/or Theta wave patterns thereby reducing your physiological functions; such as heart-rate, breathing, blood pressure, and circulation etc. That state returns your brain and body to optimum health levels.

Q: What happens to my body, if I have an overactive stress response condition?
A: The average person has between 17 to 31 stress responses every day! That impacts your genes. And, genes are not the only determinant of how your body functions. Throughout life, your genes can be affected by the outer environment and also factors such as sleep, diet, and frequent stress activations. These factors may act alone or together in complex ways and change the way a gene is expressed or the way neurotransmitter messages are conducted in the body.

Q: What happens to my neurotransmitters when I’m under prolonged stress?
A: Neurotransmitters send ‘chemical’ messages between neurons. Everything we do relies on neurons communicating with each other. Electrical impulses and chemical signals carrying messages across different parts of the brain and between the brain and the rest of the nervous system. Mental illness, such as depression, anxiety, and frustration can occur when this process doesn’t work correctly. Communication between neurons can also be ‘electrical’ such as in areas of the brain that control movement. When electrical signals are abnormal, they can cause tremors or symptoms found in Parkinson’s disease.

Q: How often should I meditate?
A: Well, make Qmeditation an essential part of your daily life. It should be no less important than eating, sleeping, and physical exercise. Qmeditation should be practiced 10 to 30 to 60 minutes every day. The longer the better! Make it part of an individualized ‘Stress Mitigation Plan’ and sustain it throughout life.

Q: Is there any other critical area of daily life, besides sleep, diet, and stress that creates an overactive stress response?
A: One huge area is lacking ‘problem solving’ skills. Most people, instead of implementing clear and effective problem solving solutions, become neurologically and chemically trapped and addicted to obsessing over and worrying about their problems. This prolongs our stress response and fuels an overactive stress response condition.

Oct 29 2014

Instructor Feature: Hansen Mak

Hansen Head ShotMeet Hansen Mak: He’s a defense international affairs advisor by day, and a group fitness instructor at night. His passion for fitness began as a teen when he was faced with health problems, which motivated him to change and adopt a fitness lifestyle focusing on helping others achieve their goals.

1. Why did you decide to become an indoor cycling instructor?

I was training in San Francisco for the AIDS Life Cycle ride and indoor cycling was an alternative to avoid the messy city traffic. One particular instructor inspired me so much that I decided I could motivate others when I moved to DC.

2. What’s one thing you want all your first-time class participants to know?

It’s not for the faint of heart; expect to work and sweat those pounds away, leaving the class accomplished. Nothing is impossible!

3. When you’re not squeezing another sprint out of your students, where can they find you?

Besides my regular day job, either traveling in Europe or on the softball field.

4. How are your classes different from other instructors?

I bring a total body concept workout from head to toe (yes it’s possible in spinning); an experience not in your typical spin class. You’ll feel the burn in your arms, abs and legs without even using weights.

5. Tell us something we don’t know about you?

I was extremely overweight in my younger days……and that’s an understatement!

Check out one of Hansen’s classes at VIDA Metropole on Tuesday nights 7:50pm when you can experience for yourself this month’s featured format: iRIDE!

Oct 25 2014

VIDA Group Fitness class survey

It’s that time again to update the Group Fitness class schedule and add even more exciting classes at VIDA. We’d like your input on your favorite classes, instructors, and class times. Please take a moment to fill out the survey by accessing the appropriate link below.

The new class schedule will launch on Thursday, January 1st and last through Thursday, April 30th. Your input is crucial to the review process and ensures that we continue to deliver exceptional class offerings, add variety to our current schedule, and provide you with as many classes as you can handle!

City Vista:
U Street:


Oct 24 2014

VIDA Fitness Food of the Week: Walnuts

Walnuts are one of the healthiest nuts, and I consider them to be in the top 8 foods to consume daily. They are rich in antioxidants and alpha-linolenic acid (ALA), the plant-based form of omega-3! Also an excellent source of copper and magnesium, a good source of potassium, vitamin B6, folic acid and thiamine, and contains phosphorus, niacin, iron, riboflavin, and pantothenic acid.

walnut1Health benefits: reduced chronic inflammation, protection against cardiovascular disease, dementia or Alzheimer’s disease, cancer, and diabetes. Daily walnut consumption may even improve fertility.

Use: top oatmeal and yogurt, blend into smoothies, pair with fruit, sub for pine nuts in pesto!

Tip: Choose crisp walnuts sold in vacuum-sealed glass jars or cans. Avoid soft, shriveled or sour walnuts.

walnut2Recipe:Brilliant Chili Topped with Walnuts

Oct 22 2014