Posts (490)

Tue, Aug 8 10:25am · Club Kids in August!

August 7-12:

ROOOAAARRR, Dinosaur, ROOOAAARRR!

Bring the kids by Club Kids this week as we turn into dinosaur explorers! We will have many crafts, books, workouts & activities all about dinosaurs. We hope to see you all this week for a stomping good time!

August 14-Sept 2:

Club Kids will be learning all about our community this week & all the important people & jobs that make up a community. The children will have the chance to make police hats, library cards, mailboxes & more crafts, along with reading books and having kid-sized workouts with the community theme! We hope to see you all this week!

Reminder that Club Kids will be CLOSED 8/21-8/25 & 8/28-9/1. We WILL be open both Saturdays 8/26 & 9/2. We will be back open regular days & hours on Tuesday 9/5 and will kick off September with Back to School week. Thank you!

 

Tue, Aug 1 8:46am · Dan Abraham Cookies


The cookies we sell in the Center Cafe are very popular and something we are known for so we wanted to share the recipe with you so you can recreate them at home!

Serving Size: 1 cookie | Calories: 116 | Protein: 2g | Carbs: 15g | Total Fat: 6g | Yield: 30 cookies

Ingredients
1/2 c. unsalted butter, softened
1/2 c. brown sugar, packed
1/2 c. sugar
1/4 c. Eggbeaters (egg substitute)
1/2 tsp. vanilla
1 c. whole wheat flour
1/2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. baking soda
1 1/4 c. old-fashioned rolled oats
2/3 c. (6 oz.) dark chocolate chips, 60% cocoa
1.5 oz. dark chocolate bar (60% cocoa), grated

Preparation
Preheat oven to 375 degrees.
Place oats in a food processor and process until it turns into a powder.
In a medium bowl, whisk together the powdered oats, flour, salt, baking powder
and baking soda.
In a large bowl, cream together butter & both sugars for 3 minutes on medium speed.
Beat in eggs and vanilla.
Gradually beat in dry ingredients.
Stir in grated chocolate, then add chocolate chips.
Roll dough into 2-inch sized balls and place 2 inches apart on ungreased cookie sheet.
Bake for 12 minutes.
Cool 2 minutes on baking sheet before transferring to a colling rack.

Click here for more recipes!

Mon, Jul 31 11:33am · 10 Fun Things To Do When the Pool is Closed!


As you know, the pools and assisted changing rooms are closed from July 30th – Aug 13th. Which also means no drop-in aqua classes at this time.

But hey, no pool? No problem!

We understand you dedicated swimmers love your pool time. To uphold our mission and to best align with Mayo Clinic’s culture of values, your safety is one of our four principles here at the DAHLC. We understand this time away from what you’re used to is inconvenient, but let’s continue to think positive! We challenge you to use this time as an opportunity to get out of your comfort zone and try something new. Give that swim suit a rest this week and lace up those sneakers! Thank you for your patience as we are committed to your safety and will continue to keep our facility state-of-the-art for your enjoyment. Without further ado:

Here are 10 things to do while the pool is closed.

1] Dance! – Try our Zumba class!
Take the ‘work’ out of workout and have fun dancing! Our high energy Latin-inspired exercise routine with easy to follow steps. It is the “feel happy” aerobic workout that will tone your body from head to toe while enjoying a new way to stay in shape! View our drop-in class schedule here.

2] Clear your mind, body and spirit with Yoga

Did you know that we offer 7 different yoga options? Let us help find the right fit for you! Check out more information here.

A comfort zone is a beautiful place, but nothing ever grows there. We have plenty of yoga classes to help you feel comfortable and which can improve your balance and flexibility.

3] Cruise through your workout with our Virtual Ride class
Put a fun spin on your workout with a virtual cycle class! Maximize your calorie burn and increase cardio and muscle endurance with a unique mix of sprints, climbs, intervals, drills, terrain and technique training, to challenge you in every class.

A monthly schedule is available online here and in the cycle studio.

4] Group Training classes
Group Training is a great way to help you work towards your fitness goals. This free, 6-week service provides you with the opportunity to work with a Health & Wellness Coach in a small group environment (2-6 members) that provides support, motivation and accountability. Each session focuses on strength, cardio and flexibility and will meet once per week for 6 weeks up to 60 minutes per session. Attendance is required for all sessions, and you are responsible for completing the workout at least one time on your own per week.

Learn more here!

5] AOA Fusion class

This class is designed for active older adults. Participants will be led through a variety of exercises that will challenge the body’s strength, coordination, stability, and cardiovascular health. Class size limited to 10.

We also have an AOA Core & Balance and AOA Mixx class available. Click here for more details.

6] Basics Classes

Wondering where to start or what to do while the pool is closed? We’ve got you covered! Try a basics class! We have tons of different offerings and are sure to have a class that fits your interest and is based on your area of focus. You will work with a Health & Wellness Coach as they will introduce you to the proper form and technique of the exercise. Learn more here.

7] Break a mental sweat

Learn while you burn and build some mental strength with podcasts, audiobooks, or TED Talks. It allows you to get in “the zone” of your workout while your mind can zone out somewhere else. This is a great productivity mind hack that keeps you company while you put in work doing two things at once, making you feel twice as good – it’s a win-win!

Focusing on what the speaker is saying distracts you from counting down the time and thinking about when your workout will be over. You may even find you’ll continue to workout because you’re so interested in what you’re listening to!

8] Challenge your muscles with this workout in our free weight area!

It’s a quick, full body workout to help YOU feel comfortable in the free weight area.

9] The 5-Minute Rule 

Get creative and change machines every five minutes for a 30 minute cardio workout. Knowing you won’t be in one spot for long frees your mind and keeps you from getting bored or complacent – you can do anything for five minutes!

Here’s an example of what this can look like:

  • Rowing machine: 5 minutes
  • Spin bike: 5 minutes
  • Elliptical: 5 minutes
  • Incline treadmill: 5 minutes
  • Stairmaster: 5 minutes
  • Walk around the track: 5 minutes.

Wow, was that 30 minutes already? This is a great way to add variety, push yourself and cruise through your workout. Add your favorite tunes for best effects!

10] Explore the outdoors

Lace up those running shoes, change up the scenery and take advantage of the gorgeous (yet limited) summer days we have here! Head outside for a nice jog or walk (or combination of the two) and you may not even miss the pool while you’re out and about! This is another great time to break a mental sweat with a podcast episode, call a friend to catch up, or even return work phone calls so you don’t have to worry about them later on! And remember to stop by our Wellness Stop on Wednesdays between St. Marys and the downtown campus for some water and trivia while you walk/jog.

We hope you take this time to challenge yourself and explore the unique variety of opportunities we have available for you here at the DAHLC. Hey who knows… maybe you’ll find a new activity you thoroughly enjoy – you never know until you try! Again, we want to thank you for your patience and cooperation as we continue to keep our facility state-of-the-art and safe for your enjoyment. The pool will reopen and resume normal operations and schedules on August 14th.

Fri, Jul 28 11:33am · Heritage Classic 2017!

Get ready, get set and go! Join us at the Heritage Classic 5K run/walk on Saturday, September 23. Expo starts at 8:30 am and the run/walk starts at 9:30 am at Soldiers Memorial Field in Rochester. This event is part of Mayo Clinic’s annual Heritage Days, bring your family and get moving at this exciting and fun event. Fun activities for the kids will be provided as well.

Click here to learn more and get the Early Bird special (internal link). Check out our running guide to learn how to train for a 5K.

Watch the Heritage Classic Video below to get a snapshot of what to expect! You won’t want to miss it!

Mon, Jul 24 10:38am · Member Success: Carrie

Shortly before Carrie turned 40, she stepped on the scale and was shocked and devastated to see the number 276. Within hours, she signed up for a local boot camp that guaranteed results. She had nothing to lose….except unwanted pounds. She made an appointment with the trainer, listened to his advice and told him her goal was to lose 100 pounds. Fourteen months later, she had lost 120 pounds, 14 pant sizes and felt better than ever.

She admitted that although her body ached, she knew something had to give and that it would all be worth it. Carrie wanted to look in the mirror and like what she saw. This meant completely revamping her food choices and exercising consistently, rain or shine.

It took almost 3 months before Carrie actually noticed results, but once she could see the change, it motivated her even more. Some ways she stayed on top of her exercise routine included attending drop in classes, especially the Saturday morning classes,  like Indo-Row and Pilates.

When asked what she would tell others in her old shoes who don’t know where to start, Carrie provided these words of encouragement:

“This is a complete lifestyle change, it’s not done overnight, it’s not easy, and you are going to cry and get frustrated. But learning to love yourself all over again, is completely worth it. Looking in the mirror and being able to smile, it’s worth it. I feel like a new person, who has a positive outlook on life and love who I have become. I want to inspire and help anyone who asks me my story.”

In addition, Carrie ran her first 5k on April 1 this year in 34 minutes! Way to go, Carrie! You are indeed an inspiration, so thank you for sharing your story with us!

Click for more Member Success stories.

Wed, Jun 28 7:36am · What is Healthy Sleep?

As the glorious days of summer bring longer daylight, this also means it may be more difficult to follow your same sleeping patterns. The sun comes up earlier in the morning and stays up later into the evening; although this is one of the great benefits of summertime, it may cause us to wake up earlier and go to bed later. There are many other factors that affect our quality of sleep, which include our habits, stress, environment, diet, activity, sleeping situation, etc. We may not even realize it, but if you are feeling more tired or drowsy than usual, your sleep is worth assessing.

I recently attended a healthy sleep workshop here at the DAHLC. For a long time now, I have struggled getting to sleep and then staying asleep through the night. My primary reasons among many were having a cluttered mind and having a baby waking in the night. While I couldn’t ignore my baby, I could change the cluttered mind situation. Attending the sleep workshop not only helped me pinpoint some of the factors hindering my sleep, but it also helped me evaluate the conditions I could change and how to practically do it. I also appreciated that I was encouraged to choose one factor at a time to change and see how that helps, rather than trying to change multiple factors at once. Because I struggle with having too many thoughts buzzing around in my head when I go to bed, the wellness coach and I discussed having a list by my bedside to write down my thoughts or the things I was needing to get done the next day. That way, I was physically writing them down and, therefore, letting them go for the time being. This is merely one example of a positive change that I made for my bedtime routine. It has only been a month now, and I’m well on my way to a better night’s sleep.

Here are some expert tips to evaluate for your best night’s sleep:

  1. Assess your environment: keep your room dark and cool at night. Also think about keeping it tidy, so it feels like a haven. Plus, who wants to trip over clothes on the floor in the middle of the night…yikes!
  2. Try to avoid looking at your TV or mobile device screen about an hour before going to sleep. This one is difficult for most, but it’s important to consider. The light affects our brain’s ability to fall asleep, so if you must look at a screen, look for apps that can filter the blue light for a sleep-friendly setting. Ex: Twilight app
  3. Set a routine: try to go to bed around the same time most nights and do similar things right before falling asleep. For example, brush your teeth, meditate/pray/reflect, read a not-too-interesting book and then turn off all lights.
  4. Think about what you’re eating and drinking that could affect sleep. Too much caffeine and/or alcohol are known to inhibit sleep as well as eating a meal right before bed.
  5. Be active. Incorporating some kind of physical activity in your daily routine really does boost your sleep quality. Just try to avoid working out right before bed unless that’s your favorite time because most people increase their energy and blood flow which inhibits sleepiness.
  6. Prioritize. We spend about 1/3 of our lives asleep making it a pretty important aspect of our lives. Respect your sleep by making it a priority…you won’t regret it!

If you want to learn more about ways you can personally boost your sleep, check out our Healthy Sleep Programs and Workshops running throughout the year!

Tue, Jun 27 6:18am · Hurricane Punch


Summertime calls for a refreshing drink like this one!

Calories: 72 | Protein: 0.8g | Carbohydrates: 18.3g | Total Fat: 0.2g | Yield: 6 servings | Serving Size: 4oz

Ingredients

1 1⁄2 cup pineapple, chopped
2 cups citrus fruits, peeled (orange, Clementine, etc.)
Juice of 1 Lemon
8 oz. cranberry juice
1 cup ice + extra for serving (optional)

Preparation

Place all ingredients except ice in a blender and puree until very smooth. Add ice and puree until smooth. Serve + enjoy!

Sat, Jun 24 4:22pm · Weekend Warrior Workout

This month we are featuring a weekend warrior challenge that will consist of a mini triathlon to do on your own or with a friend. This workout will likely take more than an hour, so the weekend would be a good time to do this. Remember that a warm-up and cool down are essential with each workout.

Are you up for the challenge?!

Click for more workouts.