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Maximize your workout: Intervals made easy
If there’s one cardio “must” I’m always preaching, it’s interval training–basically, varying the pace of your workouts as a proven method for boosting fitness and maximizing benefits. I’ve already gone on and on about the benefits in previous posts, and yet… …as I find myself doing most of my rides these past few months on […]
Transition
If one word summarizes the last year and a half for me, it’s transition. In that time I’ve left a job where I’d worked for nearly 14 years, launched my own business, moved in with my man, and–in the past two months alone–sold my condo and moved 500 miles from Washington, DC (my home of […]
How to Run a 3:10 Marathon
Okay, so maybe we all can’t run a 3:10 marathon. I’m 99.999% sure I never will, in this life or even my next one. But 26-year-old Mollie Zapata, a dear friend and my “running inspiration,” did just that at DC’s Rock ‘n’ Roll Marathon, finishing 8th overall among women and second in her age group. […]
Heart Rate Training made simple
My spin class regulars have heard me speak about the dangers of going all out, all the time–how it can lead to injury, illness, and over training. On the other hand you don’t want to be that guy I saw at the gym this weekend, scarcely churning the pedals while reading the paper for half […]
How to Not Get Hit by Cars
With spring around the corner outdoor cyclists are getting excited about the prospect of long rides without the risk of frostbite. Whether you’re a hard core cyclist, commute by bike, or just hop on a Bike Share bike every now and then to run errands, chances are you’re sharing the road with multi-ton machines. Let’s […]
Inspiring Athletes Part II: Kacie Darden and the Race Across America
“We are all capable of so much more than we think we are. When we put ourselves out there and we risk failure, and we do things that other people call “crazy,” that is when we find true joy and a sense of accomplishment.” Those powerful words come to us from 29 year-old elite endurance athlete […]
Inspiring Athletes: Dani Grabol and the Race Across America
Dani Grabol once weighed 225 pounds and was a pack-a-day smoker. Then, in 2005, her doctor told her that if she didn’t change her ways she’d be dead before she turned 40. So she hit the gym. A year later she’d lost 70 pounds and competed in her first triathlon. Instantly hooked, she made plans […]
High Intensity Interval and Time Trial Classes
Great job to the Thursday Spinning class on hitting those High Intensity Intervals today! Remember–in Tuesday’s class we’re doing our monthly 30 Minute Time Trial–a great opportunity to calibrate your heart rate monitor to your specific training zones. Read all about the benefits of these two classes in our archives! For a refresher on why […]
A Healthier You in 2013
It’s that time of year again. No matter what your fitness achievements were in 2012, you’re undoubtably looking back and thinking, “I could have done better.” But what better time than the New Year to recommit to new fitness goals and carve out a plan for the coming year? Follow these ten tips for a […]
Fix your aches & pains while helping a child in need!
Winter is a great time to address muscle imbalances and the aches and pains they cause–before they turn into bigger problems that leave you hobbled for the spring and summer. Get a full body assessment with Dr. John Dandelski at his DC office next Monday, Tuesday, & Wednesday and score a great deal while helping […]