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!

Feb 9 2016

Women Who Lift: New Program at Yards

Sarah MillerHey ladies! Are you interested in getting into weight-training, but not sure where to start? VIDA personal trainer & heavy lifter Sarah Miller is here to help with her new Women Who Lift program. Check out the details below! 

Do you desire to use weights more but you’re unsure if you’re performing the movements correctly? This small group training class is specifically for women who have either had a small amount of experience with using weights or are completely new to weight training but are interested in benefiting from its effects on building lean muscle mass and burning fat.

In this 6-week program you will:

•      Improve your work capacity and prepare your body for heavy lifting.
•      Learn the foundational movement patterns that are the basis for the big lifts.
•      Get “under the bar” and master the major lifts: the squat, deadlift and press.
•      Learn variations of the major lifts and incorporate them into your training
•      Stop feeling intimidated and claim your rightful place in the free weight room

Contact Sarah Miller at to schedule a complimentary demo session. The class is set to begin at the end of February. Demo sessions can be scheduled on Tuesday, February 9th from 7:30am-1:30pm, Wednesday the 10th at 6:30pm and Friday the 12th after 6pm.

Feb 8 2016

Nutrition Tip of the Week: Staying Hydrated!

By: VIDA Registered Dietitian Alayna Markwordt

Did you know the human body is composed of 55-60% water? Every single process in the body is revolved around water! How incredible is that? Hydration will help daily with digestion, fighting stress and infection, having an efficient metabolism, maintaining healthy skin, and on and on! Focusing on your hydration can play a huge role in your health!

How much do you need? About 8-10 cups per day, depending on your daily exercise.water

Tips for staying hydrated:

  1. Drink 2 cups water right when you wake up
  2. Carry around a water bottle with you all day and set goals throughout the day
  3. Exercise: consume between 5-8 oz fluids every 15 minutes during exercise to ensure you stay adequately hydrated.
  4. Get creative! Add fruit or herbs to your water to make it more enjoyable (Lime and Mint, Lemon and Ginger)
  5. Eat fruits and vegetables! They are filled with water.
  6. Assess the color of  your urine! You want to have “light like lemonade” urine to show that you are hydrated
Urine Color Chart - a good indicator of how hydrated you are!

Urine Color Chart – a good indicator of how hydrated you are!

Feb 4 2016

Featured Instructor: Julie Cangialosi

Julie1For new moms looking to get their pre-baby bodies back, VIDA instructor Julie Cangialosi is just the person to turn to for fitness advice!

Julie (who is currently 6 1/2 months pregnant with baby #2!) knew that staying active during her first pregnancy was key to having a quick and healthy rebound, which she did by listening to her body while teaching a handful of group fitness classes at our Verizon location.

As a dietitian by trade and a rep for a pharmaceutical sales company during the day, Julie enjoys getting to form relationships with her students at VIDA and help them achieve their goals.

“I love the sense of camaraderie between students and instructors here, I feel like I can really get to know my students,” she says.

As a former dancer and cheerleader, Julie says fitness and healthy living has always played a large role in life.

“I remember doing the Jane Fonda workouts with my mom as a young girl, and I was hooked! Dancing and cheerleading also played a big part in my childhood and taught me that hard work and discipline pay off,” she says.

When she first moved to DC and discovered VIDA, it was as a member rather than an instructor. She began taking classes and getting familiar with the formats, and was approached by Group Fitness Manager Tami DeVitis about getting certified to teach on her own.

“I started out teaching a class called BEAM, and then other certifications and classes followed. In the past five years I’ve taught VIDA RX, VIDA Body, VIDA Barre, Cycle, Pilates mat & Pilates Reformer,” she says.

Since Julie is currently six months pregnant her teaching schedule is a little modified at the moment. However, she still squeezes in teaching seven classes a week while maintaining her own workouts as well!

Julie post-baby #1!

Julie post-baby #1!

“I stayed active during my first pregnancy which really helped me lose the 52 pregnancy lbs and even get my abs back afterwards! This time around I’m making time for daily cardio (either spin or elliptical,) chasing my 1 1/2 year old around, working out with my trainer and modifying Pilates exercises to what is safe for me at this point,” says Julie.

When she’s not selling pharmaceuticals, teaching at VIDA or doing her own workouts, Julie enjoys creating new recipes in the kitchen and hiking with her husband – the Salkantay trail to Machu Picchu and the Red Rocks in Sedona are some of her faves!

Julie encourages people of all fitness levels to give her classes a try, especially those other new moms out there looking to lose their pregnancy weight. You can catch her on the schedule at the following times:

Mondays 6:30am: Cycle
Mondays 5:30pm: Pilates Reformer
Mondays 6:30pm: Pilates Reformer
Tuesdays 7am: Pilates Reformer
Wednesdays 5:30pm: Pilates Reformer
Wednesdays 7pm: Barre
Thursdays 7am: Pilates Reformer


Feb 3 2016

Nutrition Tip: Our Top 5 Detox Foods!

By: VIDA RD Cat Taylor



Detox: what exactly does it mean, and what does it do?

Detoxification: The metabolic process by which toxins are changed into less toxic or more readily excretable substances. Our body detoxifies by:



  • Stimulating the liver to drive toxins from the body
  • Promoting elimination through the intestines, kidneys, and skin
  • Improving circulation of the blood
  • Refueling the body with healthy nutrients

Certain foods are particularly helpful in aiding the process of detoxification. Supplement your diet with these foods regularly to maintain your body’s natural detoxification system.

  • Lemon– Converts toxins to their water-soluble form so they can be excreted from the body.
  • Flaxseeds– Bind and flush toxins from the intestinal tract.
  • Beets– Support gallbladder and liver health.
  • Garlic– Rids the body of pathogens (disease-producing agents).
  • Apples– Help stimulate bile production, which helps the liver detoxify.


Vida Fitness
City Vista 45 K Street, NW Washington D.C. 20001
(202) 289-8432 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 Facebook Twitter Instagram


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 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 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 Facebook Twitter Instagram


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 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