Feb 26 2016

Metropole Cycle Studio Renovations

We are THRILLED to announce that our Metropole cycle studio is next in line to receive the upgrades currently found at U Street and coming soon to all VIDA locations! These changes will totally transform your cycle experience from start to finish. Of course, we’ve got to shut things down for a couple weeks while renovations are taking place, but we promise it will be worth the wait!

The new Matrix IC7 Indoor Cycle bike coming soon to your cycle studio!

The new Matrix IC7 Indoor Cycle bike coming soon to your cycle studio!

Here are the highlights of what to expect in April!

  • We’re expanding the studio with stadium-style seating and going from 21 to 30 bikes!  We’ve mindfully planned out the layout to ensure the best usage of space and equipment, so you’ll always have a great view of the road in front of you no matter where you’re set up!
  • A new and improved sound system, including sound proofing and a new microphone for riding to a great beat and never missing a cue.
  • Vibrant LED lighting around the studio to further enhance your aesthetic experience in the zone!
  • The introduction of the revolutionary Matrix IC7 “Coach by Color” bikes! These bikes allow riders to customize their workouts with what’s called their ‘Functional Threshold Wattage (FTW.)’ Think improved accountability, better coaching and incredible workouts! You’ll first take a personalized test on the bike to find what your true FTW number is, and you’ll use that to set up your ride each time you get on the bike! Stay tuned for a list of dates/times available to take your FTW test!

During renovations, members will have access to our U Street location so they can get to know the new bikes and still get their cardio workouts in!  Lunchtime classes in the Cycle Studio at Metropole will be cancelled March 28-April 1 and ALL classes in the Cycle Studio at Metropole will be cancelled April 4-8.  Thanks for your patience! #getexcited

Feb 25 2016

Foundations Of Yoga: for those new to the mat!

Foundations instructor Christine Kontra helping participants with some Warrior Two's!

Foundations instructor Christine Kontra helping participants with some Warrior Two’s!

You know yoga is good for your muscles, mentality and general well-being. But, if you’ve never been on a mat before, doing your first downward dog can be a little intimidating. We realized this, and created Foundations of Yoga as a six week program geared towards getting yoga beginners completely comfortable with basic poses that you’d encounter in a typical yoga class. By the end of the six weeks, you’ll be Warrior-Two’ing like the pros!

The program will take place at Metropole and will be lead by VIDA Yoga Instructors Juliet Stovall, Christine Kontra and Lisa Ternes on a rotating basis. The small group setting allows you to meet your fellow participants, get to know each other’s goals for completing the program, and offer encouragement as you all try the poses together.

The instructors will go over yoga class etiquette, proper attire for a yoga class, the meanings of different yoga terms and will provide explanations to frequently asked yoga class questions. We welcome any and all of your questions, as this meant to be a comfortable & judgement-free learning experience for all participants.

Instructor Juliet Stovall explains that beginning your yoga practice will impact much more than just your moves on the mat.

“I practice Yoga to stay flexible physically and mentally. What I do on the mat translates to what I do off the mat. I can be in touch with how I feel with no judgement. That to me is one of the best reasons to practice Yoga–no judgement,” says Juliet.

Since building flexibility is one of the key aspects of practicing yoga, we welcome anyone who feels like their flexibility could use some work, or those who just enjoy a really good stretch!

“Although it’s called Yoga, it’s a series of connected stretches that are put together seamlessly to form a Yoga practice,” says Juliet.

Our next Foundations series starts on Sunday, March 6th at 4pm. The schedule will be as follows:

Hands on assistance from Christine

Hands on assistance from Christine

Sunday, March 6 with Christine

Sunday, March 13 with Juliet

Sunday, March 20 with Lisa


Sunday, April 3 with Christine

Sunday, April 10 with Lisa

Sunday, April 17 with Juliet

If you have ANY questions at all about the program, or would like to talk one on one with an instructor before signing up please email with any questions.

Feb 23 2016

Budokon Yoga Workshop this Friday!

By: Budokon Yoga Instructor Angela Meyer

Budkon WorkshopInterested in learning the art of Budokon Yoga? This Friday we’re hosting a special two hour workshop at U Street for those wanting to explore a new style of Yoga.

Budokon Yoga  is influenced by intelligent alignment principles, the freedom of creative sequencing cultivated and the circular nature of Martial Arts. The Budokon Yoga system can be summed up in one sentence: Budokon Yoga is the art of seamless transition coupled with the beauty of circular rotation.

This 2 hour workshop is geared towards Yogis, fitness and movement enthusiasts, who want to deepen range of motion, balance, alignment and breath, while doing something physically challenging, fun and life changing.

You will learn basic sequences and techniques that you can use to supplement and round out your everyday training,  guaranteed to aid your short and long term health, physically, mentally and emotionally.

Led by Budokon Brown Belt, Angela Meyer, a seasoned DC Yoga teacher of 12 years and competitive Mixed Martial Artist and Self Defense instructor.

Cost is $25 for VIDA members, please email to sign up!

Feb 22 2016

The 411 on Plant-Based Proteins

By: VIDA Registered Dietitian Leigh Delavan

In the fitness community, a common nutrient of concern is protein. How much should I be eating? Which type should I be eating? How much is too much? Let’s explore!

plantsProtein is found in many foods and can be divided into two categories: animal-based proteins and plant-based proteins. Regardless of whether or not you consume meat, the inclusion of plant based proteins in your diet may have a positive impact on your health. Studies have shown that diets rich in plant proteins may decrease the risk of heart disease, cancer, and high cholesterol. As an added benefit, plant proteins are often cheaper and more environmentally-friendly than animal proteins.

Protein requirements range between 1.0-1.8 grams per kilogram of body weight, depending on your fitness goals. For example, a 180-pound man with a goal of building muscle would need approximately 140 grams per day. The chart below highlights the protein content of various plant-based foods.


Soybeans (edamame) 1 cup 28 g
Tofu, firm ½ C 10 g
Tempeh 1/2 C 15 g
Lentils, cooked 1/2 C 17 g
Beans, cooked 1/2 C 8 g
Chia seeds 2 Tbsp. 4 g
Sprouted Grain Bread 1 slice 4 g
Quinoa, cooked 1/2 C 4 g
Hemp Hearts 2 Tbsp. 7 g
Almond Butter 2 Tbsp. 8 g
Sunflower Seed Butter 2 Tbsp. 9 g
Wheat Germ 2 Tbsp. 4 g
Hummus 3 Tbsp. 3 g
Sunflower Seeds 2 Tbsp. 4 g
Walnuts 1 oz 5 g
Almonds 1 oz 6 g
Pistachios 1 oz 6 g
Broccoli 1 C 4 g
Spirulina 2 Tbsp. 8 g
Nutritional Yeast 3 Tbsp. 3 g
Vega Sport- Recovery Protein 1 scoop 24-25 g
Garden of Life- Raw Fit Protein 1 serving 28 g


Consider incorporating a “Meatless Monday” into your weekly meal plan or experiment with one of the foods above. Considering going vegetarian or vegan? Schedule an appointment with one of VIDA’s Registered Dietitians to ensure you are meeting your nutrition requirements.

Feb 16 2016

What are Omega-3’s & Why Do You Need Them?

By: VIDA Registered Dietitian Courtney Puidk

Fish-oil-in-a-fish-shapeWhat are omega-3’s?

Omega-3 fats are a set of poly-unsaturated fats and are considered “essential” nutrients, meaning that our bodies cannot make them so we must get them through the foods we eat. Omega-3’s are needed during pregnancy and lactation to support brain and eye development, but continue to serve many functions after infancy for growth and health maintenance.

What do they do for adults?

Omega-3’s help to thin blood and prevent the clogging of arteries, thus helping to decrease the risk for heart attack and stroke. They may also prevent arteries form hardening, lower blood levels of fats known as triglycerides, and aid in blood pressure reduction. Due to their anti-inflammatory properties, omega-3’s can also relieve stress related to arthritis and other inflammatory conditions as well as help strengthen the immune system.

What foods contain them?

Source Amount omega-3
Cold water fish (3oz per serving):  
     Wild caught salmon 1.8g
     Mackerel 1.1g
     Trout 0.8g
Plant based foods:  
     Ground flaxseed 0.3g per 2tbsp
     Walnuts 0.25g per 1oz


Other sources include eggs from chickens who have been fed flaxseed (will say so on carton; 1.3-2.5g per egg); meat, milk, and butter from grass-fed cows; and fish oils (amount varies and should be detailed on nutrition label).

How much do I need?

  Adequate daily intake
Women age 14 and older 1.1g
     During pregnancy and lactation 1.4g
Men age 14 and older 1.6g


What about omega-6’s?

Omega-6 fatty acids are also essential; however, they are abundant in our food system and most Americans are getting too much. The ideal ratio of omega-6’s to omega-3’s is 4:1, but the average intake is 20:1! This is because omega-6’s are found in corn and soy beans, which are commodity crops grown for feeding to factory farm animals. Oils made from corn, soy, safflower and sunflower (aka, “vegetable oil”) are also high in omega-6’s. An imbalance in the ratio of omega-6’s to omega-3’s may counteract the positive effects of these essential fats and even contribute to heart disease! The best way to ensure your consumption is balanced is to aim for two servings of fish per week, use oils low in omega-6’s, and to consume milk, butter and meat from animals that have been grass fed.

Curious for more information? Come talk to your dietitian!