Posts (607)

2 days ago · 2020 Heritage Classic

The annual Mayo Clinic Heritage Classic is going virtual this year! Complete the 5K run/walk anytime between October 23 and November 1. Sign up on the event website, and once registered you can connect with other participants along the way by joining the Mayo Clinic Heritage Classic private Facebook group.

The event is open to Mayo Clinic staff (wherever they work, live and play), students, retirees, contractors, volunteers and their families. Spread the word and make it fun for yourself, your family and your colleagues!

Wed, Jul 8 12:51pm · Let's Get Virtual! Virtual!

Mayo Clinic prioritizes your well-being by providing community, connection, and motivation through our FREE virtual offerings! Whether on Facebook, Youtube, or a Zoom Class, we hope to bring the tools and encouragement to help you stay on point with your wellness goals. You do not need to be a member to participate – all Mayo Clinic welcome!

View our class schedule to register for virtual classes!

  • Click ‘sign up’ next to the class you wish to participate in.
  • Create a login to reserve your spot for class – be sure to remember your account information to sign up for future classes!
  • You will receive an email with information on how to access the class

Class Descriptions:

Strength
Develop muscular strength & endurance through easy to follow routines challenging every major muscle.

Quick Fixx
Athletic drills & dynamic movements for a high energy cardiovascular & strength workout.

EX4
Progressive training program. Recommended 4 days/ week. Virtual program blends independent training with group accountability.
Mon/Wed – Strength Building
Tues/Thurs – Metabolic Conditioning 

STRONG
A full-body conditioning, high intensity class using traditional fitness moves that are synced with the beat of the music.

Cardio Kickbox
Enjoy a great cardio workout through upper & lower body kickboxing moves while building a strong core

Barefoot Power
Gain strength and flexibility through this barefoot (optional) class incorporating barre, strength, yoga, and Pilates movements

Yoga Basics
Basic poses on which to build a practice. Good for those new to yoga

Alexander Technique – Mind in Motion (AT MIM)
Gentle sequence of gravity-assisted movements & stretches. Supports spinal & postural health

Yin Restore
Longer held poses to offer a deep stretch. Must be able to sit or lie on the floor

Prenatal & Postnatal
Come for a workout utilizing appropriate cardio and strength training techniques for before or after pregnancy.

Upper 30/Lower 30
30 minute class developing muscular strength & endurance through exercises focused on upper or lower body 

Active Older Adult (AOA)
Class will be led through a variety of exercises that will challenge the body’s strength, coordination, stability, and cardiovascular health.

Miss a class? Check our Facebook and Youtube videos for previously recorded classes!
Questions? Please email dahlcgfleads@mayo.edu.

Tue, Apr 28 11:44am · FAQs

1. When is the DAHLC opening?

We are awaiting guidance from Minnesota Governor Walz signaling it is safe.  In the meantime, we are preparing the facilities for your health and safety with revised offerings and practices; for instance, we’ll maintain social distancing, and implement enhanced cleaning and disinfection processes.  What won’t change is our dedication to you, our valued members. We will establish our new normal together.

All members will receive email notification when a reopen date is established. Also continue to check our website for additional details and updates.

2. Do I need to cancel my membership?

All memberships are currently on a freeze until the facility reopens. If you are interested in cancelling, please submit this form.

3. Once the DAHLC opens, I want to keep my membership on a freeze. How do I do this? 

Members will be able to keep their memberships frozen due to COVDI-19 until December 31st, 2020. Once the Healthy Living Center announces it’s open date, all membership freezes will be lifted and an email will be sent out to notify you. If you would like to keep your membership on a freeze after the facility opens you can call the front desk or use this online form.

4. Where can I find online workouts? 

Please visit our Facebook and YouTube pages for at home workout options. You can also visit our At Home Workout section of our website for additional resources.

5. I called the DAHLC but no one answered, how do I get ahold of somebody? 

While the facility is closed, please email DAHLC@mayo.edu for assistance.

Tue, Apr 28 9:21am · 2020 Member Moment #3: Gwen & Shannon

  1. What type of change did you make in your life? Or what goal did you set out to achieve?  

    Gwen: I have been running for 10 years and felt like I had plateaued and wanted to improve my race times and build my endurance. I also wanted to make sure I was being proactive for injury prevention and wanted to do more strength and core training.

    Shannon:  I started running as a way to lose weight after having kids. Signing up for races was a way to motivate myself to workout daily. I quickly realized how much I enjoy racing and pushing myself. I signed up for be Pick up your pace class to learn some ways to get faster. Last year my goal was to run a full marathon in under 4 hours and to run a half in under 2 hours. I was able to achieve both those goals. New goals for this year and long term help me keep pushing myself.

    2. What are some challenges you faced that elicited that change or that made you want to go for that goal? What barriers did you run into while pursuing your goal?

    Gwen: I love to run but it was becoming routine.  felt like I had lost my edge to want to get better. I am not good at doing hard” things by myself so my motivation factor wasn’t there. I completed a goal I had been working on for 6 years and needed a new goal to work on.

    Shannon: It’s hard to know where to start. Through the pick up your pace class and meeting Gwen I learned so much about how to do intervals and how to get faster. She introduced me to other running buddies and having a community really helps. She also got me into hill training, which isn’t my favorite, but with her and other running friends it makes it fun. One of the barriers is just the time it takes to get faster. It’s not an overnight deal. It’s a daily/weekly/monthly improvement over time. I’m not very patient so it’s hard to wait for results.

    3. What are some factors that helped you make that change or that helped you achieve your goal? List any specific services you used at the Dan Abraham Healthy Living Center.  

    Gwen: I took the Pick Up The Pace running class at the DAHLC and that was where I met Shannon. Interval training is hard and I had been avoiding it. Taking this class reinforced the importance of incorporating interval work into my training program and the bonus was I gained a new running friend! We started training together prior to the 2019 Twin Cities marathon with a goal to have Shannon break 4 hours in the marathon.and she did!!  I also ran my fastest marathon to date in September 2019 after we started training together and have run faster times in my last 4 marathons since I have been running with Shannon. Shannon and I try to do interval training together whenever we can, it helps make the hard work easier to have someone to do it with you.  I also took the Strength Training for Runners class and incorporated the warm up exercises into my routine. I have been doing Strength Endurance small group classes now for over 6 months and I can definitely see a difference in my endurance during a marathon or other running event.  I also started Pilates Reformer classes at the same time and this has helped build my core strength, which is also an important factor for runners, especially longer distance runners.

    Shannon:  It’s hard to know where to start. Through the pick up your pace class and meeting Gwen I learned so much about how to do intervals and how to get faster. She introduced me to other running buddies and having a community really helps. She also got me into hill training, which isn’t my favorite, but with her and other running friends it makes it fun. One of the barriers is just the time it takes to get faster. It’s not an overnight deal. It’s a daily/weekly/monthly improvement over time. I’m not very patient so it’s hard to wait for results.

    4. What would you tell or encourage someone with who is in your old shoes and doesn’t know where to start? Anything in particular that inspired you throughout your journey?  

    Gwen: Dont be afraid to start. We all had to start somewhere and you don’t know what you can do until you try. If you are currently active, try something new to stretch yourself. If it doesn’t work out, try something else. There are so many training options available at the DAHLC that you will find something that will work for you. The other thing I would encourage people to do is to find a workout partner. My inspiration comes from mentoring and supporting Shannon as well as others who are training for a specific goal race.Celebrating each other’s accomplishments is the greatest inspiration there is!

    Shannon: When I first started running my goal was to run continually for 30 minutes without stopping and that seemed impossible. I did the couch to 5k and took off from there. If you’re willing to put the work in, you can do it! Find people to run with and to encourage you. The Dahlc has so many opportunities and Rochester has the running club. Find someone faster than you to push you. I was intimidated by Gwen and got the nerve to ask her to run with me, even though I knew she was way out of my league! But she has become a great friend and fun running partner.

    5. How does the future look different than it did before?

    Gwen: I am excited to continue to train with Shannon and my other running friends in the outstanding running community we have in Rochester. I am looking forward to running in the London Age Group World Championships in late April and I  know I am going into this marathon prepared to the best of my ability thanks to my training from the DAHLC and my running friends. It is energizing to watch your friends continue to improve on their race times and achieve their goals. 

    Shannon:  I was somewhat clueless before. I wanted to get faster and run marathons but wasn’t sure how to go about it. With the help of amazing friends and the expertise of the Dahlc I have made some improvement in my running and am excited to keep pushing myself. Long term goals to qualify for Boston seem attainable. And it’s just more fun to do with a A group of running friends.

Tue, Apr 14 9:13am · At Home Pilates!

Missing Pilates classes? We hear you! Be your own instructor with the notes below. Don’t forget to check out our YouTube page for other at home workouts!

Fri, Apr 3 3:44pm · 2020 Member Moment #2: Abbie

  1. What type of change did you make in your life? Or what goal did you set out to achieve?

In February of 2019 I signed up to do a charity bike ride to raise money and awareness for young women and men with breast cancer. I figured that since the bike ride was in October I had lots of time to train, which I needed as I hadn’t really been on a bike since my own breast cancer diagnosis in 2017.  The ride was 200 miles in 3 days…in New Jersey of all places.

2. What are some challenges you faced that elicited that change or that made you want to go for that goal? What barriers did you run into while pursuing your goal?

Doing this ride was important to me because all too often women and men (especially men) who are younger and diagnosed with breast cancer find themselves thrown into a world that does not have them in mind.  There isn’t a lot of information for young women or men on being a parent and going through cancer treatment, young women facing breast cancer have different worries than women diagnosed in their 60s (should they save the breast to breast feed, what will treatment do to their fertility).  The YSC does an incredible job of providing information and support for young women and men battling cancer. 

While training for this ride I had to learn to ride a different kind of bike and how to ride “clipped in”.  Thankfully the Dan Abraham Healthy Living Center has some amazing spin bikes that have the same clips that my bike had so I was able to practice clipping in and out on a stationary bike which eliminated my fear of falling while I practiced. When I finally felt ready I was able to clip in and out of my pedals while riding without any fear.

Training for a 200 mile bike ride means spending quite a bit of time on your bike, just fitting in the hours was hard.  On days with lots of miles scheduled I had to break it up.  I would ride to work taking the longer route, ride home, and then take a long bike ride after work.  I struggle with all or nothing thinking and so breaking it up was a way for me to fit it in and to conquer my thinking pattern.

All the time on the bike also made my body sore and I learned that swimming laps at the Dan Abraham Healthy Living Center was incredible because it forced my body to move in a different way.  I swam a mile a day during the most intense bike training just because it felt good and was a way to relax. This summer I realized that it is possible to do things like swim and play pickle ball because they are fun or because they feel good and not because they are exercise, this was a revelation after years of thinking of exercise as punishment for being overweight or for eating too much. 

About 7 weeks before the big ride I did a long weekend of training rides. On Monday morning I called 911 on myself because I felt so awful and I was going to collapse.  I had given myself some heat exhaustion and dehydration.  The ER gave me IV fluids and told me not to exercise for a week.  

The day I was allowed to ride again I took my dog for a walk before going to work.  I tripped and fell, I landed really hard on my ribs.  A few hours later and I was having difficulty breathing so I headed back to the ER to get checked out (thank goodness for the employee shuttle to St Mary’s).  While I didn’t break anything I was in lots of pain and couldn’t bike ride or do any exercise for quite a while.  

I ended up flying to New Jersey to do the bike ride, I wasn’t sure how it was going to go since I hadn’t been able to bike ride or even exercise in over 7 weeks, since it wasn’t a race I gave myself permission to ride the “hopper” van.  The first day I rode 70 miles, Day 2 I rode over 64 miles.  I might not have made it a 100 miles in one ride but I did 2 metric centuries back to back.  The last day I did the 48 miles from Princeton to the shore.  I rode over 181 miles in 3 days and didn’t use the hopper van.

3. What are some factors that helped you make that change or that helped you achieve your goal? List any specific services you used at the Dan Abraham Healthy Living Center.

Last January I started doing the Pilates reformer classes to rehabilitate my body after the trauma of breast cancer treatment. Pilates gave me the confidence to try new things and to challenge my body in a safe environment.  My instructors and classmates have been an incredible support system and have challenged me to keep going.  Had I not been doing the Pilates I am not sure I would have signed up for the bike ride or have been able to do it.

One of my first phone calls after my first ER visit was to the Dan Abraham Healthy Living Center to see if there was availability for a nutrition consult.  I knew that these were offered but I hadn’t thought much about it.  I did the consult because I needed to figure out how to meet my goal without making myself sick. In the consult I learned more about how much to eat when training and how to eat while riding my bike, and got tips for staying hydrated.  Turns out when you are riding your bike hours and hours a day you need to eat while riding and to make sure that you are eating enough throughout the day.  This was a major shift for me as I have spent my life dieting. 

4. What would you tell or encourage someone with who is in your old shoes and doesn’t know where to start? Anything in particular that inspired you throughout your journey?

It is pretty cliché but just do it.  Sign up for the class, the ride, the run.  Give yourself time to train and just give yourself permission to do the best that you can do.  

Yes it is crazy to sign up for a 200 mile 3 day bike ride in New Jersey…but that makes it even better. The fact that I had to fundraise to do the ride made my goal very public.  I didn’t want to let people who had donated money to the cause to be let down.  That really helped to keep me motivated. 

When I first moved to Rochester I realized that I met people through the letter B (on the bus, at bowling and band, I work in the Bio Business Building) so breast cancer and biking are just 2 more Bs to make friends through.  If I hadn’t done this ride I would not have met some amazing people both here in Rochester who helped me to train and the men and women I rode with in New Jersey.

5. How does the future look different than it did before?

When I signed up to do this ride I thought that I would do it for 2019 and never do it again.  I am so looking forward to riding in 2020. I am now part of a huge group of men and women committed to riding and supporting breast cancer patients.

Fri, Mar 27 4:09pm · Why Care About Carrots?

“I’d make a veggie joke, but no one would carrot all”

Veggies may not make great jokes, but they make great nutrition for our bodies. April’s produce of the month is carrots! These tasty vegetables are packed with beta carotene, fiber, and antioxidants. Did you know there are multiple varieties, colors, shapes and sizes of carrots? Challenge yourself to think beyond the typical orange, 12 inch carrot or baby carrots.  There are also yellow, white, purple, and even spiralized carrots! With so many ways to incorporate this beautiful vegetable into our meals, which one will you try?

  • Julianne
    carrots on top of a salad
  • Roast
    carrots in the oven at 400 degrees with olive oil, salt and pepper for 20
    minutes
  • Chopped
    in a mirepoix (onions, carrots, and celery): the base in many French dishes
  • Snack
    on sweet, crunchy baby carrots for an easy on the go snack

We look forward to getting back into the DAHLC demo kitchen with everyone. Be well! Eat a carrot!

Wed, Mar 18 10:11am · At Home Workouts

Whatever your fitness preference, DAHLC is here to help!
Virtual Classes
On Demand Classes
Grab and Go Workouts