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Unless otherwise noted, must be an active member to participate in DAHLC offerings.

DAHLC Trainers 

DAHLC HWC-0026


Small group training is great way to help you work towards your fitness goals.  This 6-week service provides you with the opportunity to work with a Health and Wellness coach in a small group environment that provides support, motivation and accountability.  Each session focuses on strength, cardio and flexibility.

General Small Group Training information:

  • Each group meets one time per week for 6 weeks for up to 60 minutes per session
  • There are up to 4 people per group
  • Registration and a 30 minute Group Training Placement Consultation are required for sign-up
    • To schedule stop by or call the front desk at 266-4688
  • Must complete the workouts at least 1 time on your own
  • Attendance is required for all sessions

Current offerings include:

Adaptive: A specialized group training model that offers a safe and effective exercise program for members experiencing complications resulting from limiting disability and/or disease.  Fitness Floor and Pool options available.

Fitness Essentials: A progressive total body training designed to improve and optimize fundamental movement patterns in order to establish a solid exercise foundation.

Strength Endurance: An intense training session designed to enhance strength and stamina through a variety of progressive training styles and movements.

Prenatal:  A 6-week training to help educate expectant moms on safe and effective exercises for all stages of pregnancy.  Connect with other expectant moms and learn ways to stay active throughout your pregnancy.  Interested participants need to contact dudley.tiffany@mayo.edu or ahrens.desiree@mayo.edu to get placed in a group.

Questions: Contact Froelich.raegan@mayo.edu

Dec 28, 2018

EX4 Finisher

By The DAHLC @dahlcsocialmedia
It's not how you start, it's how you finish! This metabolic finisher will have you literally dropping to the floor (yes, we mean burpees) and challenging your effort in just 2 minutes of work! The plan: complete your regular scheduled workout for the day, and end it with this 2-minute [...]
EX4 Finisher
Nov 21, 2018

By The DAHLC @dahlcsocialmedia
With rotating schedules and inconsistent workout times, it makes it difficult to get to the gym... We understand. We listened. And we introduce to you our new ongoing offering: EX4 A progressive group training that allows for flexible scheduling and multi-week sessions.   https://youtu.be/M1JLvdY2zN4 How to get started: Register at [...]
Nov 19, 2018

On the first day of fitness, my trainer gave to me...

By The DAHLC @dahlcsocialmedia
This 12 Days of Fitness challenge is designed to encourage exercise maintenance during the holiday season while providing participants additional training programs. Each day participants will receive a new workout to complete via email. Workouts will be completed independently and on your own time. Registration period: Nov 19-Dec 2 Program [...]
On the first day of fitness, my trainer gave to me...
Sep 26, 2018

Member Success: Sarah

By tjorgenson @tjorgenson
"I did not realize what a difference strength training really makes – and it is kinda fun!" I began to feel like I was simply coasting along. Life was going OK, but I just did not feel like I was living life with my fullest potential. I decided that I wanted [...]
Member Success: Sarah
Aug 30, 2018

Full Body Weight Training Workout

By tjorgenson @tjorgenson
Lifting weights is an important component of any exercise program because it’s the one activity that allows you to build lean muscle tissue. There are plenty of ways to lift weights, but one of the simplest is full body training. Full body workouts are great for hitting all of your [...]
Full Body Weight Training Workout
Mar 26, 2018

5 Tips to Help You Age Well

By tjorgenson @tjorgenson
Healthy Aging Week is approaching! We are hosting several events during this week to help you "stay young" and age well. We have also provided you with 5 tips for healthy aging. Lets dive in! 1. Eat Well It should come to no surprise that nourishing our body helps us [...]
5 Tips to Help You Age Well
Apr 11, 2017

Adapt fitness: grip assistance Activity Mitt

By Nicole - Coach @burownicole1
Have you ever needed a little help opening a jar? Or holding a door? Or maybe carrying an item? We all could use a little assistance sometimes and in various settings - at the gym is no different. In a fitness setting, sometimes adaptations need to be made in order for us to execute movements safely, effectively, and without pain. Equipment is not built to be usable by every variation of how a human body is built or the way one moves. Good news: Numerous options for movement adaptation exist at the DAHLC! One option includes grip assistance for anyone who may benefit from additional grip support while holding equipment through a movement. [...]
Adapt fitness: grip assistance Activity Mitt
Dec 5, 2016

"Do you offer personal training?"

By The DAHLC @dahlcsocialmedia
We hear this question frequently from members and potential members, "Do you offer personal training?" While we don't offer the traditional personal training experience where you work one-on-one with a trainer for X amount of sessions for X amount of money, we do offer similar options that we wanted to share with you. We talked with Lynne, one of our Health & Wellness Coaches, to get her top 3 recommendations for personal training at the DAHLC. [...]
Sep 21, 2016

"Feel good" during pregnancy

By Desiree Ahrens @ahrensdesiree
“I didn’t know I could run while pregnant!” one of the pregnancy program participants exclaimed as we completed a lap around the track during prenatal training. “Yes! You sure can!” I encouraged her, “as long as you are feeling good then keep doing what you are doing.” It begs the [...]
Mar 9, 2016

I GUESS you can keep exercising...a personal tale of prenatal exercise

By Desiree Ahrens @ahrensdesiree
I rode my bicycle to my first prenatal appointment. I had competed in triathlons for the 4 years prior, so riding my bike was very natural. At the appointment, one of the health care providers hinted that I probably should stop riding my bike. Now that I was pregnant, I [...]
I GUESS you can keep exercising...a personal tale of prenatal exercise
Dec 14, 2015

10 Important Training Zone Reminders

By The DAHLC @dahlcsocialmedia
Our members' initial reactions to the Rig have been positive!  In order to keep this area running smoothly, we're asking that everyone take a look at these guidelines. Training Zone Reminders Please do not remove any equipment or attachments from this space. Re-rack weights and return all other equipment and accessories [...]
10 Important Training Zone Reminders
Sep 28, 2015

DAHLC's 3rd Annual Indoor Triathlon

By The DAHLC @dahlcsocialmedia
For the 2015 Mayo Clinic Community Giving Campaign, the DAHLC is hosting its 3rd annual indoor triathlon. This is a sprint distance triathlon held indoors at the DAHLC, which includes a ½ mile swim, 13.1 mile bike, and 5k run. A minimum $25.00 donation to the Mayo Clinic Community Giving Campaign reserves you one of the [...]
DAHLC's 3rd Annual Indoor Triathlon