VIDA Blog

Jan 30 2015

Groundhog Day Activities at the Yards

yardstourWhether or not the little guy sees his shadow on Monday, we don’t want you to be afraid of yours! If you need a little February motivation, come by the Yards on Monday for fun Groundhog Day fitness activities!

6:30-7:30 am – Breakfast To-Go: VIDA Lobby. Grab a flyer & a snack on your way in or out for some February words of encouragement and helpful VIDA info.

8am – Tabata Workshop: Try this intense but super effective short circuit workout founded by Japanese Scientist Dr. Izumi Tabata. Trainers will pick 6-10 Tabata exercises, performing 8 sets of each exercise for 20 seconds with 10 second rests between each one. This will fatigue the targeted muscles for each exercise and keep your heart rate up for a lasting cardio effect!

5:30 pm – G(row) Up!: Rowing demonstration by trainer Jeff Cain. Switch up your cardio from the treadmill or elliptical to a rowing machine! This will challenge your lower body’s aerobic and muscular systems differently, causing muscle confusion that yields different results.

Don’t be a 3rd floor hog! Try mixing up your weight training with an afternoon inner fitness or pilates class!

Jan 30 2015

VIDA Instructor Profile: Liz Warner-Osborne

By: Elise Chretien

liz1Liz Warner-Osborne is a familiar face around our U Street location. You’ve probably sweated your butt off with her in cycle, felt the burn with her in VIDA Assets or caught a glimpse of her squatting with a ridiculous amount of weight on her back. As a tenured personal trainer, group fitness instructor, and bodybuilder on the side, you could say Liz spends a lot of her time here at VIDA!

Liz has been with VIDA for three & a half years, and has taught group fitness for the past year and a half. During this time she has built a loyal fan base of members who take her classes devotedly every week. Currently on her schedule are Cycle, Spin & Sculpt, Assets and our new ab class KillerCORE. As a former Les Mills instructor, Liz says she loves the creativity and flexibility that teaching VIDA classes allows.

“The classes are great because it provides that group mentality that people feed off of. But with huge, structured classes it’s hard to focus on an individual’s form and technique. I wanted to take a more one on one approach, which is why I started personal training,” says Liz. “VIDA classes are created in the gym and as instructors we have the freedom to make adjustments as needed and choose between varieties of exercises for each class,” she says.

Liz always takes time at the beginning of class to explain to first-timers what the class will consist of, how to properly set up your equipment, demos the correct form and posture for certain exercises, and will give individual attention to those who need help throughout the class.

“I always tell people I’m a trainer too, so they can come to me with any questions they have after class. I’m more than happy to help if something feels off,” she says.

Like most VIDA classes, Liz’s are perfect for people of all fitness levels! When using weights, Liz encourages people to pick a weight that feels medium-difficult to start with and then figure out what works for them.

“It’s ok to take a second to stop and adjust your weight. I’m not going to be mad if you have to take something to a lower level because that’s what works for your body,” she assures me. “There are different levels for everyone,” she says.

liz2When Liz isn’t teaching 5-6 times a week, she’s got another slightly time-consuming hobby: body building.

Coming from a dance background, Liz explains that she was always curious about body building but didn’t know much about it. That all changed three years ago when she was approached by trainer Peter Gordon, who happened to judge body building competitions.

“He asked me if I competed, and I said no, but I had thought about maybe doing bikini. He quickly said I already had too much muscle for bikini and that I needed to do figure,” she laughs.

Competitions are broken down into four different levels: bikini, figure, physique and bodybuilding.

After attending a posing clinic here at VIDA, she was told her body type and style was perfect for the physique level. She competed in her first competition, the Baltimore Gladiator Championships, in March 2014 where she received 2nd place, and the East Coast Classic in June 2014 receiving 2nd place again.

“It’s a great way to recognize the hard work that you’re putting into your body. It’s cool to find other people that share the same mentality, and ya know, other girls who like muscle,” she says.

For as muscular and toned as she is now, Liz stresses that she hasn’t always been a gym rat. She tells me how she used to be a size 13, and that her love for the gym and lifting has evolved over time.

“That’s something I like to tell a lot of my female clients, because I’m sure they look at me and think ‘sure, she can do it because she’s probably always lived in the gym,’ but that’s definitely not the case! I like to remind folks that I have indeed been there, done that, transformed my body and life in the gym, and can certainly help them do the same,” she says.

Once Liz discovered her own love for heavy lifting she’s become an advocate for getting other women into weights. Even if it’s not at a bodybuilding level, she feels that too many women are focused on getting smaller, rather than stronger. Liz explains that lifting weights improves your muscles longevity, strengthens your bones, prevents osteoporosis, and helps with balance and stability. Plus, it makes you look good!

“A lot of girls say to me ‘I want to have Madonna arms.’ Well, you gotta lift heavy sh*t to get Madonna arms!” she says.

Having a rock-hard body doesn’t come easy, though. Liz’s typical schedule consists of lifting six times a week with 30-45 mins of cardio almost every day. Oh, and those five extra spin classes she teaches every week, too. Not to mention that as a competition grows closer (she’s about 13 weeks out from her next one right now!) her diet shifts into high gear and only allows for 1300 calories a day.

Liz’s pre-competition diet consists of two main things: protein and self-discipline. In the weeks leading up to a competition she consumes no sugar, no fruit, no dairy, and no bread products.
“Sweet potatoes, zucchini, and cauliflower are all good carb replacements. Basically any vegetable can be turned into spaghetti,” she says. (We’ll have to just take her word on this one!)

So, what food does she miss the most when following this strict diet?

“Chocolate – because it’s hard to fake chocolate. It’s also the little things, like ranch dressing. And not having to measure everything I eat. Sometimes I miss fruit, but sugar-free jello is a wonderful thing. Oh and I have to be careful with peanut butter because I can go crazy with a spoon and a jar!” she says.

Despite the strenuous workout schedule and harsh diet regulations, Liz says it’s all worth it to see your hard work pay off.

“Having muscle gives your body the frame it needs to look its best. A dress shouldn’t make you look good – you should make the dress look good. Plus when you lift you look good naked, not just wearing clothes!” she jokes.

If you’re looking to build muscle and cut body fat, Liz should definitely be your go-to expert. She’s super easy to talk to and you can tell that she loves to share her passion for lifting with others. Next time you see her around the gym, make sure to wish her luck in her next competition!

Jan 29 2015

New Class Alert: KillerCore!

By: Elise Chretien

KillerCore classAs we all know, one of the trickiest places to burn fat and target muscle growth is around your abdomen. Most of us want a flatter, tighter stomach but are unsure about the best methods to get results. It’s easy to pick workouts that target your upper or lower body but finding effective core workouts sometimes takes a little guidance – which is what we’re here for!

We have totally revamped our abs class with a new name, new feel and a new level of intensity called KillerCore. The concept is 15 minutes of total core exercises – not just abs – in a format that will push you to the limits of your physical strength and will continue to challenge you class after class.

KillerCore instructor Gregg Martin at Metropole guarantees that after one class you’ll be hooked.

“When you take the class for the first time, focus on how much you can do without stopping – also try to identify which exercises you can do and which ones you struggle with. All group classes require a certain amount of endurance which you will build as you take it more regularly. After a few weeks you’ll be surprised at the difference in your performance!” says Gregg.

KillerCore is set to fun music and is only 15 minutes long, so the class flies by. If you’re new to group fitness, KillerCore is a great place to start due to the short nature and singular muscle group that the class targets. Plus, in Gregg’s class you’ll get so lost in the music you won’t even notice the burn!

gregg“I really let the music run the show and select songs that are inspiring and motivating. You can forget about everything else in your life (including the burn from the exercises) for 15 minutes and lose yourself in the music. When the music goes faster, we go faster. When it goes slower, we go slower,” says Gregg.

Strengthening your core is essential to improving your overall fitness level and getting those much-coveted abs that we’re all after! Due to the intensity of these workouts, you’ll observe a change in your body almost immediately. As you become a KillerCore regular the exercises will get easier and you’ll notice yourself getting stronger after only a few classes.

“As an instructor one of the best things to hear from members is that they completed a routine for the first time that they were previously unable to do. With dedication to KillerCore, you’ll start seeing results not only in the classroom, but also the ones you’re waiting to see in the mirror,” says Gregg.

Everyone should try this class – at only 15 minutes, you’re in and out. A great option for someone who hasn’t done a class before, or for those with regular weight training schedules who want to ensure they’re not skipping over their core muscles in their workouts.

If you’re around Metropole on Friday nights, make sure to stop in for Gregg’s KillerCore class at 6:30pm! Your abs will thank you.

Jan 28 2015

VIDA Instructor Profile: Jeffery Cain

By: Elise ChretienJeffCain

Jeff Cain is a motivator, who likes to help people in whatever way possible. He started helping out friends and family with their fitness goals several years ago and eventually turned his passion for fitness into a career with VIDA at the Yards. I sat down with Jeff after an intense TRX session last night and learned a little more about what brought Jeff to VIDA.

Q: Tell me about your fitness journey, how did you get into the fitness world?
A: I was born in Jamaica, where I played a lot of soccer and ran track & field. I moved here when I was 10 and we lived in Texas, Florida, and finally Maryland where I ran a lot of relays in track. I’ve always been smaller framed, so I thought putting on some weight would help me gain respect. I started playing football in high school and stayed active in the gym ever since.

Q: How did you make the decision to start personal training?
A: I’ve always loved helping people and knew I wanted to work in a field where I could help others. I realized fitness was what I was good at it so I started training at LA Fitness two years ago. I was teaching 40 sessions a week for four months and started teaching group fitness classes there too.

Q: Since you’ve had experience at other gyms, what do you think sets VIDA apart?
A: VIDA just has that sense of family. Everyone here has their clients’ best interests at heart. As a trainer it’s definitely organized and marketed better too. When I saw that the Yards location was opening I kept coming in expressing interest in working for them. Basically I was a pest and kept bothering Ali until she hired me!

Q: How would you describe your teaching style?
A: Right now I’m just teaching TRX, but I’d like to teach spin in the future. I like to make my workouts fun but effective. I try to explain every aspect of an exercise; I want you to know why you’re doing what you’re doing and how it’s affecting your body. My biggest thing is preventing injury and making sure my clients get the most out of their workouts.

Q: What are your favorite hobbies outside of the gym?
A: I’m a homebody, I love watching movies and cooking. I make a lot of baked chicken and veggies. I do have a sweets weakness though – doughnuts and cupcakes are definitely my favorite cheat food!

Jeff says his ultimate goal is to become a physical therapist so he can continue helping people recovering from injuries and staying active. He currently teaches TRX several times a week at the Yards and is always looking for new clients to help with their fitness routines!

Jan 27 2015

VIDA Instructor Profile: Katie Mason-Brown

By: Elise Chretien

dc headshots photographerPilates instructor Katie Mason-Brown is not the first person who has told me that joining VIDA changed her life, but she certainly shows her passion for the VIDA community within seconds of sitting down with me. Katie currently teaches mat and reformer Pilates, RX and VIDA Body, and shares with me how she transitioned from a coffee shop owner to a full time fitness enthusiast.

As the former co-owner of Chinatown Coffee Company, Katie had no idea five years ago when she signed up for a membership at VIDA Verizon down the street that it would be the beginning of a major life transformation. She began training with Kristin Tamasulo, taking VIDA classes, and eventually started teaching her own classes as her passion for fitness grew. When Katie started practicing Pilates with Verizon Group Fitness Manager Tami DeVitis, she knew she had found her calling.

“Tami introduced me to the joys of both mat and reformer Pilates. I quickly fell in love with it and started going to New York with her to train to be an instructor,” she says.

After going through a divorce and willingly looking to start a new life chapter, becoming a Pilates instructor was the perfect opportunity for Katie to leave the coffee shop behind and pursue a line of work she was passionate about.

“I could finally take the advice I had always been given – which is to follow your passion. If you’re lucky enough to do what you love for a living you should absolutely do it,” says Katie. “This is the happiest and healthiest I’ve been in a long time. I love my job and I love my clients!” she says.

If there’s one class she’s most passionate about – it’s definitely Pilates Reformer. She explains that doing Pilates on a reformer allows you to push yourself further in a safe, controlled manner that you’re not able to reach on a mat.

“The reformer provides both assistance and resistance – you can go deeper into any exercise or stretch. The resistance is in a controlled but unstable environment that really challenges your core in a way that mat Pilates can’t. It’s definitely worth the extra cost!” she says.

It’s easy to see how much Katie loves her job here at VIDA. She explains to me that even on mornings when she’s tired and moving slowly her clients keep her energized and excited about the day ahead.

“The members here are just fantastic. I’ve been at other gyms but it’s not quite the same sense of family that we have here. VIDA attracts people that make me a better person and who I want to be around,” she says with a smile.

When Katie’s not teaching or attending other instructors’ classes for new ideas, you can find her jogging, watching movies with her two pre-teen boys at home, or baking.

“I like to bake really unhealthy things. Like oatmeal raisin cookies!” she exclaims (this answers my next question, of what her favorite cheat meal is!)

“I also recently introduced my boys to High Teas and getting foot massages. But they would kill me if they knew I told you that!” she says with a laugh.

If you’ve wanted to try a class at Verizon or City Vista, look for Katie’s name on the schedule. But beware; her enthusiasm for fitness and the VIDA family is highly contagious!

Jan 26 2015

No Weights Needed: Try a Pilates Reformer or TRX Class!

By: Elise Chretien

Aside from the spectacular selection of VIDA classes available to our members on a daily basis, VIDA also provides specialized small group programs for those committed to making big changes to their overall fitness level. These programs include Pilates Reformer training and TRX Suspension training! Both Pilates Reformer and TRX have been proven to increase muscular endurance, increase core strength and benefit people of all fitness levels.

manreformerLet’s start with Pilates Reformer. If you haven’t been on a reformer before, never fear; the machine is not as scary as it looks – I promise. If you’ve done Pilates on a mat, you can expect similar positions and exercises but with added resistance and a fuller range of motion on the reformer.

The reformer uses springs, leverage and body weight to provide resistance while performing movements targeting specific muscle groups. The workouts consist of controlled, flowing movements working your muscles through a fuller range of motion that you wouldn’t be able to reach on a mat alone. The increased resistance provided by the reformer makes your muscles exert more force to overcome it, therefore making them stronger.

Your instructor will guide you through the proper core, abdomen and lower back positioning required to use the reformer correctly. Proper spine alignment is critical to using the reformer and your instructor will make sure your body is positioned as it should be. Benefits of using the reformer include increased muscle fiber endurance, connective tissue strength, improved posture and stronger core muscles. A stronger core means more power generated to the rest of your muscles and a decreased risk of injury!

In the words of Pilates instructor and Group Fitness Manager Tami DeVitis, reformer classes start working their magic almost immediately.

“Mere words cannot describe the full benefits of taking Pilates Reformer classes. I must say that I started feeling the benefits and positive changes in my body after my second class, possibly even after my first! No other form of exercise has provided me with such a marked improvement in muscle strength and flexibility in such a short period of time,” says Tami.

Tami taught my first reformer class, and was extremely helpful with demonstrating exercises and explaining how the machine was working as we did them. Her coaching really helped me feel aware of my muscles contracting and working to overcome the resistance.

Since starting her Pilates Reformer workouts, Tami says she feels much more aware of what her body is doing than ever before.

“This increase in awareness remains at all times and prevents injury. In addition, my posture has greatly improved – I know I run faster than before and it has even improved my yoga practice! I love training clients on the reformer as I see the change in their bodies and overall body strength so quickly,” she says.

TRX1Next up is TRX – the class where you get to defy gravity! In TRX you’re using body weight, gravity and two suspension straps to perform literally hundreds of different exercises. The workouts are fast, effective, and can target every muscle in your body with just one piece of equipment!

By placing your hands or feet in the straps hanging from the ceiling, the number of different exercises you can perform using your own body weight as resistance is limitless. In addition to whatever muscle group you’re focusing on, your core will be fully engaged during every exercise – two birds with one stone!

The versatility of TRX is what makes it so effective for people of all fitness levels. The difficulty of any TRX exercise is solely based on your body position and angle of leverage, which puts you in complete control of how challenging your workout is. If something feels too hard or too easy you can adjust your feet just a few inches in either direction to find the right level of resistance for you.

Personal Trainer and TRX instructor Jeffery Cain uses TRX in addition to his weight training to focus on muscle toning. He explains TRX as a challenging, high intensity, dynamic cardiovascular workout that also teaches proper form for beginners.

TRX2“TRX is especially good for people who may be timid about weight training. It’s a great way to perfect your form before hitting the free weights or squat rack,” he says.

Both Reformer and TRX classes meet in small groups (Reformer no more than 4 per class, TRX usually maxes out around 6) which ensures you receive individual attention from the instructor. Each exercise is demonstrated beforehand and the instructor is always close by if something feels off or if you need help getting your positioning right.

If you’ve been peeking into the TRX or reformer studios, now is your chance to see what all the hype is about! Check with a trainer or instructor at your VIDA location to see if you can sit in on a class to get a feel for it. Once you’re sold (and sore), you can purchase a 50 pack of TRX or Reformer training sessions during the month of February and receive one month of free VIDA membership!

As someone who just tried both of these classes for the first time this week, I can say with confidence that your body will thank you for adding them to your routine. Just be ready to feel sore in places you may not have felt before!

Jan 25 2015

Class Spotlight: VIDA Xtreme

By: Elise Chretien

betsyextremeThe first thing VIDA instructor Betsy Miller will tell you at the beginning of an Xtreme class is that she better not see anyone on the treadmill after class is over. As someone who doesn’t have to be told twice not to get on a treadmill, I was totally okay with this command. Xtreme uses High Intensity Interval Training (HIIT) broken up into small segments to give you a full body workout in just 45 minutes. Due to the nature of HIIT, you’ll keep burning calories and maintain an elevated metabolism for a full 24 hours after the class is over. See, no need for the treadmill!

Xtreme, like most classes, starts off with a light cardio workout to get your heart rate up (think high knees, jumping jacks, running, shuffling, and things of that nature.) Then we move on to three main rounds of interval training with short breaks in between. The first round is usually 5 minutes, and the second two usually between 3-4 minutes. Each round consists of a certain number of reps of 3-4 different exercises that you repeat over and over until the minutes are up.

For example, round one could go something like this: 5 pushups, 10 tricep dips, 5 in & outs, and 10 high knees. Then repeat this sequence until the end of the round, not resting for more than a few seconds in between exercises. Other examples of exercises that can be thrown into the mix include mountain-climbers, barbell moves (dead lifts, squats, rows, etc.) and abdominal exercises, just to name a few. You can go at your own pace, so if it takes you a little longer to get through a certain part, that’s okay! It’s all about staying in motion through the entire round and not stopping until Betsy yells “time’s up.”

What’s great is that no matter how exhausted and out of breath you are at any given time, you know there’s always only a few minutes left until the break! Betsy explains that having a chance to catch your breath in between rounds is a key part of HIIT.

“The breaks are important because, well, you need to rest after working that hard! But also, this type of training is scientifically proven to burn more calories, boost your metabolism, and build strength and endurance faster than a steady-state workout on a treadmill or elliptical, or even in a cardio class. It’s also fun!” she says.

She’s right about the fun part – I’ve taken Xtreme with Betsy twice and though the energy level was just as high, the first class was nothing like the second.

“I change my class every week so participants always get to do something new,” says Betsy.

If you hated an exercise in one class, never fear, because you probably won’t be doing it next week. The format of Betsy’s Xtreme is perfect for someone with exercise ADD, such as me. If you get bored with the same repetitions over and over and like to conquer new challenges each week Xtreme is the perfect class for you. I’m also a huge fan of 45 minute classes that still pack a full-body workout, and the noon class makes it easy to fit it into your lunch break!

Jan 24 2015

Healthy Lifestyle Tip: Achieving Goals

In 2015 we hope to see you often and look forward to helping you to lead a healthy and happy life. Together we can make things happen. Eat healthy, laugh often and keep things in moderation this upcoming year.

Goals provide you with direction and lead you to success. But, to be effective and achievable, goals should be smart.

Creating S.M.A.R.T. Goals Goal setting is a process that starts with careful consideration of what you want to achieve and ends with a lot of hard work. The SMART process is an effective way to set and meet your goals.

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal, answer the five “W” questions:
Who: Who is involved?
What: What do I want to accomplish?
Where: Where will I accomplish the goal?
When: When will I work on my goal and what is a realistic time frame for reaching my goal?
Why: What are the reasons, purpose or benefits of accomplishing the goal?

Measurable: Choose goals that have results you can measure. When you measure your progress, you stay on track, reach your target dates and experience the exhilaration of achievement.

Achievable: Think about what you can honestly achieve. Goal setting is a good way to push yourself beyond your current limits. So pick a goal that requires some effort, but choose a goal that is within reach.

Rewarding: It feels great to reach a goal, but find extra ways to reward yourself along the way. Plan rewards ahead of time so you have something to look forward to.

Timely/Trackable/Tangible:
A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. Keeping track of your progress will help you stay motivated. A goal is tangible when you can experience it with one of your senses; taste, touch, smell, sight or hearing.

Remember, goal setting is an ongoing activity not just a means to an end.

Jan 20 2015

Try Something New at a VIDA Health Fair

By: Elise Chretien

mptourNext Wednesday, January 28th, all locations will be hosting a #VIDAHealthFair open to the public from 5-7 p.m. (check with each location for extended hours.) Attending a #VIDAHealthFair is a fantastic way to learn more about the programs we offer and the nutritional counseling available to members. If you’ve been wondering about a certain class, this is the time to meet the instructors and see what the class is like! Each location will be doing a variety of demos including TRX, Boxing, Express Boot Camp, Pilates, and ab circuits.

Our Registered Dietician Cat Taylor will be available at Verizon for health and nutrition related Q & A’s. If you want to make healthy changes to your diet or need help creating a meal plan that will supplement your workout, Cat can provide you with the necessary guidance to reach your goals. Complimentary fitness consultations and health screenings will be available, and you can get a free body fat analysis done at Verizon, U Street or Metropole to see where you stand on the fat percentage scale. Proper nutrition is key in reaching your fitness goals, so stop by and learn about opportunities you have to improve your diet!

Feeling competitive? See if you can out-burpee a trainer at City Vista! We’ll be hosting a ‘Beat The Trainer’ competition where members can challenge trainers on number of squats, push-ups, plank times, etc., done in a certain time frame. Now is your chance to get them back for all those reps they’ve forced upon you over the years! If you’re in the Renaissance area you can participate in a timed workout competition consisting of a set number of burpees, push-ups, sit-ups and squat jumps. The fastest male and female win a T-shirt!

Our preferred partners will be on site educating guests on the benefits of their products, and usually giving out free samples! Participating partners will vary at each location, but include Sweetgreen, Isagenix, Compass Coffee and more. There’s a good chance you’ll get hooked on your new favorite product or lunch spot here. Love biking to the gym? Hit up Metropole to win a free bike from Bike Rack. Want to try something new? We’ll be raffling off TRX & Pilates sessions at our Verizon location (& T-shirts, too!)

If you’ve been having aches and pains following workouts, visit our U Street or Yards location for chiropractic screenings from PalmerCare and Rose Physical Therapy. We will have specialists on site that can help identify any problem areas in your workout plan. Need a good stretch? Verizon will be demo-ing how to use foam rollers effectively to work out muscle tightness after a workout. And of course, Aura Spa massage therapists will be giving free chair massages if you’re feeling especially sore!

Guests are welcome at this event! If you know someone who may be interested in joining, the #VIDAHealthFair is the perfect opportunity for them to learn what it means to be a part of the VIDA Family. Plus, once they sign up you can enlist them as your workout buddy! Our membership consultants will be available at each location to sign up new members and ensure that you receive your referral bonus ($25 for the first guest, $50 for the second, $100 for every guest after that.)

We look forward to seeing everyone there!

Jan 16 2015

Two Is Better Than One: Workout With a Friend!

jonmattThere are some things in life that just couldn’t be done without a friend along for the ride. A few that come to mind: brunch, happy hour and deciding upon the perfect outfit. All of these things could be done solo, but would be so much less fun (and more time consuming), am I right? Another that belongs on the do-it-with-a-friend list is hitting the gym!

Bringing a friend along for your VIDA workouts not only gives you a chance to catch up, but also offers a ton of benefits to your current fitness routine. Working out with someone who shares comparable goals (talk about these first to make sure you’re both aiming for similar things) can help you stay motivated and ensure you’re giving your workouts all you’ve got. Here are three major reasons why a gym buddy will enhance your workout:

1. You’re less likely to skip. It’s easy to talk yourself out of getting to the gym when it’s too cold, too early, you’re too tired, or a number of other reasons. You’ll be less inclined to bail knowing your friend is depending on you to be there especially if you know you’ll catch heat from them afterwards for not showing up. Coordinating your workouts with someone else means having to plan them in advance, so you can make sure no other obligations will interfere with your gym schedule. Come up with an agreement that whoever bails on a workout owes the other dinner so you have further incentive not to skip. No one likes to let down their friends!

2. You’ll push yourself harder. Alternating sets with someone introduces a healthy level of competition to your fitness routine. You may only do three reps of 15 on your own, but if your friend does four, you’re more likely to do four too. Experts say people are motivated to perform better when paired up with someone slightly more in shape than they are. So don’t be discouraged if your friend can lift a little more than you – you’ll challenge yourself in ways that you wouldn’t normally as you try to stay on par with him/her. Friendly competition gives you the push you need to finish those last few reps or hit that last machine when you’d usually be in the locker room by now. Your friend might also have suggestions for new exercises you haven’t tried yet, and vice versa. It’s a great way to get out of your comfort zone and discover new moves that work for your body!

3. It’s more fun! Incorporating a social aspect into your workouts makes it less of a chore and more of something enjoyable to look forward to at the end (or beginning) of the day. You’ll get to catch up with your friend in between sets and spend some QT together while pushing each other to give it all they’ve got. Having someone to laugh and talk with takes your mind off how much time is passing, and before you know it you’ve completed your workout! As long as you’re mindful of others and focused on your workouts (don’t tie up a machine for 20 mins talking about the latest Real Housewives drama,) then working out with a friend is one of the best things you can do for your fitness and social life!

Aside from these awesome benefits, VIDA offers the membership referral program! When you refer a friend you’ll receive a $25 bonus for the first one, $50 for the second, $100 for the third, and $100 for every friend after that. Not only will your workouts be getting a boost, you’ll be saving money too! VIDA also offers small group training packages, so you and your friends can receive private sessions with one of our certified trainers. We look forward to seeing you and your friends crushing your workouts, and don’t forget to tag your #VIDAresolution selfie when you’re done!

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