Let’s be honest: Everyone wants a nice booty. And with swimsuit season in full swing, that’s motivation enough to get your derrière in tip-top shape. We caught up with VIDA Fitness Master Trainer Emma Krieger to learn why focusing on your glutes is important and which exercises are critical for getting the backside you deserve.
Meet May’s squad member: Raffi Umanzor! Rafael is a personal trainer and group fitness instructor at VIDA Fitness U Street who’s well-known for his intense indoor cycle classes. In fact, Raffi’s classes are so popular that they’re always full — people even arrive up to an hour early to snag a seat!
One of the counter-intuitive things I’ve learned about fitness is the more fit you are and the more lean mass you have, the more calories your body needs to fuel your metabolism and maintain muscle.
If you have ever had any form of deep tissue massage you can recognize the benefits (and discomfort) associated with foam rolling. Our muscles are surrounded by fascia, or myofascia, which is a thin, elastic, fibrous connective tissue (the white stuff that holds your meat together). When your muscles get “tight” this tissue tenses up and creates “knots” which must be released. So, in both a massage, and in foam rolling, we are kneeding the knots to help release tension and pressure.
Too often, those of the fitness community set their sights on black-and-white goals without considering the other, and sometimes more important, adaptations to weight training. Sure, when done properly, weight training will get you bigger arms, broader shoulders, and a tighter look, but those hours spent sweating it out in the gym result in much deeper changes that often go unrecognized.
If you’ve ever thought about giving Olympic weightlifting a try, VIDA is a great place to begin that journey. We caught up with Cat Doyle, Personal Training Manager at VIDA Fitness Logan Circle, to chat about how to get started.
VIDA is home to dozens of the District’s best personal trainers. But did you know that many of our trainers also have specialized certifications and expertise? Each month, we’ll be introducing you to one of these superstars in our brand new blog series: The VIDA Speciality Squad! Up first? Ed Saunders, a trainer at VIDA Fitness Renaissance who is an Olympic Track and Field Level 2 coach.
Pushker is speaking from firsthand experience: He’s undergone a big physical transformation himself and continues to work hard to maintain and build upon his progress. He trains six days a week and focuses on bodybuilding and strength training. One of his goals is to bench and squat at least 225 pounds for five reps. Another goal is to increase his body weight to 185 pounds while staying under 10 percent body fat.
It's time for another workout of the week, courtesy of Raul Carrion at Gallery Place! 20 min dumbbell AMRAP.
Warm-ups are essential for all modes of exercise but unfortunately, many people neglect this very important part of their routine. So what is a warmup? It is a common misconception that doing a few arm crosses and quad stretches will get you all ready for your brutal workout that’s to come.