DASMA YOGA STUDIO

We are excited to be opening DASMA YOGA STUDIO located at Longevity Studios, 6610 Crain Highway in La Plata.. The studio is open to both gym members and the public so if you're just interested in taking yoga classes and not joining a gym, this is perfect for you! Opens August 1st, 2014!

Here is some info and we hope to see you there!

Monday @ 7:00 PM Connecting Bridge Yoga

Tuesday @ 9:30 AM Powerhouse Yoga

Thursday @ 4:30 PM Essential Yoga
Friday @ 9:30 AM Relaxing Yoga Flow

CLASS DESCRIPTIONS:

Connecting Bridge Yoga

An intermediate level class focusing on moving your yoga practice to the next level.

Powerhouse Yoga

A challenging class intended for those familiar with basic yoga poses and looking for an invigorating class aimed at challenging endurance, flexibility, and strength

Essential Yoga

A class of basic yoga poses and flows intended for the beginner or anyone wanting to refine the basic postures.

Relaxing Yoga Flow

A gentle class with an emphasis on smooth flowing movements and stretches to provide relief from sore achy muscles and joints

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We will soon be offering our yoga programs online so you can take classes from the comfort of your own home! To purchase our online unlimited yoga click here:

If your a member of our monthly online yoga program and wish to view a class. Please click here:  DASMA YOGA ONLINE

90 Miles in 2 Months CHALLENGE

Are you ready to kick your butt into gear? Tomorrow is May 1st! Summer will be here before you know it so what better time then now to throw down a challenge.

We want you to go 90 miles in the next two months......now what does that mean. If your ready to reach your fitness goals than you need to get active. So taking a walk every day, walking the dog, going for a jog, taking a spin class, taking a HIT or CrossFit class, anything! Just getting active and staying active for the next 61 days.

How does that average mile wise per day.......about 1.5 a day. How can you calculate that if your not actually walking everyday? Easy!

10 minutes of exercise (unless your running or walking) = 1 mile

So a 30 minute spin class= 3 miles
45 minute total body class = 4.5 miles
2 mile walk = 2 miles
3 mile run = 3 miles

Every time you complete a mile, check it off the chart and see if you can complete 90 by June 30th!

Download your chart here, print it out and put it up somewhere to remind yourself to get out there and be active!
https://drive.google.com/file/d/0B3zVi-_Wzuk1TWV6cEJFYVJvUWM/edit?usp=sharing

You can do this, were all in it together!

17 Post Workout Snacks that help increase lean muscle

Post-Workout Snacks

Need a snack that won’t ruin all the hard work you just put in. First, make sure you drink plenty of water (remember you need about half your body weight throughout the day). Your post-workout meal is going to give your body the nutrients it needs to recover and refuel after your workout. Aim to get carbs and protein within 60 minutes of your workout, when your metabolic state is primed for recovery and repair – this will help you replenish your glycogen stores (fuel) and increase protein synthesis (lean muscle).

How to Finally Make Your Workout Happen

So you keep saying your going to start exercising today, but that day gets put off to tomorrow, then the next day. Then you decide you've just messed up the whole week so your going to start on Monday. Then Monday comes and the excuses start. Well here are two tips to get you ready to finally take control of your workout. 1.  Go shopping 2.      Lay out your workout clothes at night before you go to bed This month I want you to go shopping! Get a new workout outfit and wear it when you exercise. There is just something about the way you feel in a great workout outfit instead of a pair of old sweatpants or a shirt you still have from high-school. If you aren’t’ ready to wear the “yoga” pants or that tighter shirt, make this a goal for yourself. When you lose X amount of weight, you will treat yourself to new workout gear. It doesn’t have to be expensive either, I buy my workout clothes at either Target or JC Penney and they are just as nice.  It just makes you feel good when you look good. Second, lay out your workout clothes right before you go to bed. Get them all ready so when you crawl out of bed, the clothes are staring you in the face. You can be even more prepared and wear them to sleep so you have to exercise when you wake up. But, it’s also important to get a good night’s rest so laying them out might be just enough. If you are a night time exerciser, then have your workout clothes laid out before you leave for work. This way when you get home from work, your workout gear will be ready for you to put right on instead of throwing on your after work, comfy, lazy clothes.

Need a quick way to burn 300 calories in 15 minutes? Have you tried the kettlebell workout yet?

The kettlebell is one of the greatest ways to incorporate both strength and cardio into your workout. Since you're double timing your efforts, you can burn up to 600 calories in one 30 minute workout.

Here is a great 15 minute kettlebell workout. If you really want to feel the burn, do it twice for a great workout and your done for the day!

Warm up:

Do jumping jacks, jog in place, and butt kicks for 30 seconds each and repeat.

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Workout:

Complete each exercise for 45 seconds + complete the warm up for a 15 minute workout. If you want to really challenge yourself, do the whole thing twice!

Russian Twists

Double Arm Swings

Squat Halos

Alt Single Arm Swings

Single Leg Deadlift Row Right Arm

Single Leg Deadlift Row Left Arm

Wacky Jax

Double Arm Swings

Punch Swings Right Arm

Punch Swings Left Arm

Squat Thrust Cleans

Squating High Pulls

Alt. Single Arm Swings

Alt. Lateral Lunge with bicept curl

Side plank row

For a descriptoin of any of these exercise see a Fit Life Trainer today!

301-609-8080