Posts (576)

19 hours ago · Member Moment: Hilary

  1. What type of change did you make in your life? Or what goal did you set out to achieve?
     I was sick of being tired, unenergetic and overweight. I wanted to have more self-esteem and be happy with who I was. I set out to achieve small goals: walking up stairs without being out of breath, losing 5 pounds, having positive thoughts about myself and not being afraid of working out. I have achieved those goals and continue to work on them. I have lost 35 pounds and will continue to work on my weight. I set out a goal to run a 25K (15.5 miles) at Afton State Park in July. It was my second year running the course and I beat my previous time by an hour this year. What a great feeling! Another goal of mine was incorporate weekly workouts to gain confidence and watch what I am eating. I am currently focusing on training for a Marathon (26.2 miles) in October. My main goal is to continue to embrace an ongoing healthy lifestyle!

  2. What are some challenges you faced that elicited that change or that made you want to go for that goal?
    One of the main challenges I have faced is my thought patterns. At times, I can get so down on myself and have negative thoughts: “How can I do that?  I’m so slow.  I’m too big.”  I often forget how far I have come. My weight didn’t come on overnight; it isn’t going to come off overnight. I promised myself that it would be a lifestyle change and not a diet or fad. Previously, I would have a good workout routine for a couple months and then stop. I now realize that a lifestyle change takes consistency and patience.

    Another challenge I faced is time. I would make excuses:  “I don’t have time for that!” or “I’m too tired.” My husband and I made an achievable workout/running schedule together. Make time and make it a priority to achieve your goals. It is worth it and you will feel amazing after. Sometimes you have to say no to other things or people and make yourself a priority.

  3. What are some factors that helped you make that change or that helped you achieve your goal?
    In 2017, I started off by going to the gym about 3-5 times a week.  However, I honestly didn’t know what I was doing. I signed up for a Group Fitness class and some basic classes. It was a great experience to learn what the gym was about. When EX4 started, I signed up with the encouragement of the trainers. I was terrified to try it out. I was constantly comparing myself to others. The trainers were always reminding me how much I have improved and they pushed me to do my best as everyone is at different levels. I have been consistent in going to EX4. I now look forward to these classes and have seen improvement with my form and how much weight I can lift.  I eventually got over the fear factor and stopped comparing myself to others. Working out is hard, but so beneficial. I feel refreshed, confident and have better self-esteem when I push myself. My husband has been so supportive during this journey; he reminds me often that I can do it. He would encourage me to go to the gym when I didn’t want to, he took EX4 classes with me and he would go running with me. Find a work out partner, someone who will give you the confidence and someone who believes in you even when you don’t, and don’t compare yourself to others!

    I also am watching what goes into my mouth. I thought I was eating healthy until I started writing down everything I ate. Thanks to Weight Watchers I incorporated more fruits, vegetables, protein and water into my diet. I measure the foods I eat, try to cut out sugary foods as much as possible and plan my meals and snacks ahead of time.

  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?
    Have a positive attitude and take little steps. Be proud of what you can achieve.  Try not to compare yourself to others. I am still working on my attitude towards myself. I remind myself of where I use to be and where I want to be!

    Use the resources and classes of the DAHLC. Push and challenged yourself. Reach out to family and friends for support and accountability. My family and friends remind me of where I use to be and celebrate where I am today. It is a journey and I feel so supported by the people around me.

    Be consistent in achieving your goals. Don’t beat yourself up for a bad day—start over the next day. Life happens and if you keep your goals in mind, you will achieve.  Don’t give up: be dedicated and driven. I struggle and you will too. Let’s take it one day at a time and make it a lifestyle!  Even if you aren’t where you think you should be yet, remember each amazing accomplishment, no matter how small. 

  5. How does the future look different than it did before?
    I have a more positive outlook on life. I have been able to push myself more than ever and have lost 35 pounds with a goal of losing 45 more. I am not afraid of the gym or trying out a new activity or class. I have a better self-esteem; I can do anything I set my mind to do! It is a journey and I look forward to achieving all my goals. I look forward to going to EX4 Classes, going for runs, and eating healthier. Even though there are times I don’t want to persevere, I never regret the workouts or eating healthier. The feeling when I am done is so great! In general, I am a happier, healthier and more positive person!

    “Remember: The day you plant the seed is not the day you eat the fruit. Be patient. Be humble. Keep moving forward and know that all this hard work you’re putting in day in and day out will produce the results you’ve been looking for. Your time is coming. Do not give up!”
    –author unknown

Thu, Aug 1 9:23am · Happy Birthday, Dan Abraham!

Join the Happy Birthday Choir! We are celebrating Dan Abraham’s birthday!

When: Thursday, August 15th
Where: Downtown DAHLC
Who: All Mayo Clinic employees, retirees, students, volunteers, and their spouses. Bring a friend! All members and eligible members are welcome to bring one guest over the age of 16 to explore with you. Just stop at the DAHLC front desk upon arrival.

Visit the lobby level birthday table from 7a-5p for:
• Games
• Giveaways
• Selfies and Photos
• Wish Mr. Abraham a Happy Birthday
• Everyone is invited to join the Happy Birthday Choir! Meet outside the DAHLC front doors at noon to sing Mr. Abraham happy birthday.

Festivities also include tours of the Healthy Living Program (HLP)!

The Mayo Clinic Healthy Living Program, on the upper floors of the Dan Abraham Healthy Living Center, is providing free tours throughout the day. In addition, the Healthy Living Program is offering four free classes during the day, followed by a healthy snack and brief tour. The free classes are:

• 9:00-9:45a Everyday Joy
• 12:00-12:45p The Power of Play
• 2:00-2:45p Relaxation Techniques
• 4:00-4:45p Natural Movement

If you are interested in checking out the Healthy Living Program and enjoying any of these classes, check in at the 6th floor desk! The Mayo Clinic Healthy Living Program is open to everyone – patients, caregivers, visitors, and the community! Spread the word!

Wed, Jul 24 2:11pm · Member Moment Highlights

This month, we’d like to take a moment to highlight a few of our previous Member Moment participants to help them celebrate their successes and give them the credit they deserve for their hard work! Here are three of our recent Member Moments that are sure to inspire you!

Listen in on how our Active Older Adults Program helped relieve Barbara’s insecurities she had about coming to the gym!

Read more about Barbara’s inspiring story here!

Listen in on how Fitness Essentials helped Jerry reduce pain, improve his bowling performance, and enhance his quality of life!

Read more about Jerry’s success here!

Listen in as Anne walks us through her journey to health with our Powerful Women program, her courage to keep going, and how she developed healthy habits to create a new lifestyle for herself…

Read Anne’s powerful story here.

Wed, Jul 24 1:57pm · Penne Tossed with Cherry Tomatoes, Asparagus, and Goat Cheese

Calories: 396 | Protein: 17g | Carbs: 64g | Total Fat: 8g | Fiber: 10g | Sodium: 142mg | Yield: 2 | Serving Size: about 2.5 cups

Photo from the Food Network


●     1/3 pound whole-wheat penne pasta

●     1/2 cup chopped asparagus, 1-inch pieces

●     1 tablespoon water

●     1/2 cup halved cherry tomatoes

●     1/4 cup chopped fresh basil, plus whole leaves for garnish

●     1 tablespoon minced garlic

●     1/8 teaspoon freshly ground black pepper

●     2 ounces goat cheese


Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until tender (al dente), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender-crisp, about 3 minutes.

In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well-mixed. Place in the refrigerator for at least 20 minutes to cool.

Divide the pasta between the plates. Garnish with fresh basil leaves and serve.

For more recipes including tomatoes, click here!

Wed, Jul 24 1:51pm · Strength Endurance Workout

Have you tried our Group Training classes yet? If not, you’re missing out! Here’s a sample workout to prepare you for what you’re getting yourself into. This training is designed to enhance strength and stamina through a variety of progressive training styles and movements.

Remember to start with a dynamic warm-up and end with a cool down. For exercises having a letter (i.e. 1a, 1b, 1c) after the number, this means these 3 exercises will be performed back to back in a “superset”. A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the exercises.

Exercises 1a – 1c:
1a Squat Jumps
1b Burpees
1c Lateral Hops
Perform one set of 12 reps of Squat Jumps, then immediately drop down and perform one set of 12 reps of Burpees, and finish with one set of 12 reps of Lateral Hops. After all three exercises have been performed back to back, take a 60 second rest before moving onto your second set of these same three exercises.

Exercises 2 – 5:
Perform one set of 12 reps and then take a 60 second rest before repeating your second set of the same exercise.

Exercises 6a – 6c:
6a Wall Ball: Squat with weighted ball in hands, press up extending your legs and throw the ball into the air, catch the ball in squat position, repeat!
6b APB Mid Back Row: Pull resistance band back squeezing your shoulder blades with palms facing each other.
6c DB Squat w/ Overhead Press: Dumbbell deep squat with an overhead press at top of squat.
Perform one set of 12 reps of Wall Ball, then immediately drop down and perform one set of 12 reps of APB Mid Back Row, and finish with one set of 12 reps of DB Squat w/ Overhead Press. After all three exercises have been performed back to back, take a 60 second rest before moving onto your second set of these same three exercises.

For more workouts, click here!

Wed, Jul 24 1:43pm · 10 Ways to Eat Tomatoes

Now at their peak of freshness, summer is the
best time to enjoy one of the most versatile vegetables – the tomato! Not only
are they delicious, tomatoes are packed with beneficial nutrients like lutein
and lycopene that appear to protect eyes from macular degeneration and
cataracts, prevent hardening of the arteries and may even ward off some types
of cancer by preventing damage to the body from free radicals.

Because they can be prepared in a number of ways, even people who don’t typically seek out tomatoes can find ways to enjoy them. Additionally, your farmer’s market may offer different heirloom varieties that have a different color and flavor than your typical supermarket tomato.

Try cherry tomatoes dipped in hummus or plain Greek yogurt as a chip alternative, a larger tomato slice on a piece of avocado toast, dice and combine with other fresh veggies for your own salsa recipe, and you could even use the canned varieties, preferably low sodium or no salt added, to make your own marinara sauce. There are many possibilities to eat and enjoy more tomatoes! Here are 10 DAHLC recipes to eat your tomatoes this summer:

  1. Tomato Apple Jam
  2. Avocado and Tomato Salad
  3. Marinara Spaghetti Sauce
  4. Mango Salsa
  5. Caprese Salad
  6. Summer Squash and Tomato w/ Shallots
  7. Gazpacho
  8. Spaghetti Squash w/ Mushrooms and Tomatoes
  9. Vegetarian Chili
  10. Southwest Stuffed Zucchini

Mon, Jul 8 2:07pm · Meet Linde

Linde Sifuentes is a graduate from Minot State University
with a degree in Corporate Fitness. He is currently certified through the
National Strength and Conditioning Association and the American College of
Sports Medicine. Linde has been serving Mayo Clinic employees for 16 years and
is currently in the position of Employee Well-Being Specialist at Dan Abraham
Healthy Living Center where he leads Group Training sessions and the Boot Camp

Tue, Jul 2 10:29am · Refer a Friend - Get Rewarded!

We now
offer a Referral Program! Here is how it works: