Category Archives: General
Why is the ideal cycling cadence 60-110 RPM’s?
Spin class regulars will constantly hear me preach about cycling cadence. Our new Livestrong bikes at the 1211 club have computers that show our cadence in RPM’s (revolutions per minutes), and outdoor bikes can be rigged with similar computers. You’ve heard me say it again and again: on a flat road, target a cadence of […]
Core exercises for cyclists–and everybody!
We’ve all heard time about the importance of having a strong core. It helps us improve posture, prevent back pain, and perform our workouts more efficiently while minimizing the chance of injury. Spinning and cycling rely on strong core muscles to stabilize your body–but they don’t really work your core. So how can you build the […]
Olympic Secrets to Boost Your Workout
With the Olympics upon us it’s time to tap into the minds and experiences of some of those extraordinary athletes to spice up our own workouts and give us that extra dose of motivation. This week’s post comes courtesy of Women’s Health and features tips from six female Olympic athletes–complete with photos demonstrating their favorite workout […]
Add this superfood to your diet!
Image if just one food had all of the following qualities: Great source of vegetable protein Good source of fiber Contains cancer-fighting flavonoids Great source of vitamins A, K, C, and E Great source of iron Great source of folate (perfect for pregnant moms!) Lowers blood pressure Protects vision Boosts immunity Protects bones Improves brain […]
Pump your way to a buff new body!
I’m sure you’ve noticed how lean and mean Monica, who sits in the front row, has become over the past year or so. What you might not know is how she got that way…and how she’s now helping others transform their bodies in the same way. Her secret? In addition to attending regular Spinning classes, […]
Get stronger, faster, and treat those nagging aches and pains once and for all!
Maybe it’s a bad lower back…a hip issue that just won’t go away…or recurring plantar fasciitis.* Or maybe you just want to feel stronger, faster, and make your body more injury-proof. Whatever your reason, there’s never been a better time to check out Dr. John Dandelski at Sport & Wellness Chiropractic. Now through Friday, July […]
Transform your body with this workout!
Heard about Pilates but don’t know much about it? Tried Pilates Mat classes and been curious about Pilates Reformer–those classes with contraptions that look like medieval torture devices? Rock star WSC instructor Aimee Richardson has this to share–and invites you all to give her Pilates Reformer class a try for FREE: “Pilates is one of […]
Classes cancelled Tuesday, July 3 & Thursday, July 5
This just in: All classes at WSC at 1211 CT Ave have been cancelled on Tuesday, July 3 and Thursday, July 5 in honor of the Fourth of July–so my Spinning classes will not be held next week. The gym will be open but why not enjoy the great outdoors? Mix up your routine and […]
Don’t forget to drink!
As summer is upon us here in DC it’s not a bad time to remind everyone about the importance of proper hydration. According to the USGS our bodies are about 60% water, brains 70% water and lungs a whopping 90% water. Even mild dehydration can affect your workout by raising your heart rate, body temperature, triggering […]
Inspiring summer reading: Chrissie Wellington’s “A Life WIthout Limits”
Motivation lacking lately? Need a little boost? I have just the summer reading for you. If you’ve been in my class long enough, you’ve heard me mention Chrissie Wellington, four-time Ironman World Champion. Her story is simply amazing: Until 2006, she’d never witnessed, let alone competed in, an Ironman–the grueling endurance event that consists […]