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.