Posts (559)

Mon, Feb 4 1:40pm · Wellbeats Classes Update

Due to unforeseen connectivity issues, we are no longer able to stream virtual classes for downtown and Generose DAHLC facilities. This would include virtual cycle rides at downtown site and the kiosk at the Generose site.  We apologize for any inconvenience this may cause. We strive to continue to bring you the best options  through our many offerings available to meet your wellness goals. If you have any questions, please contact dahlcgfleads@mayo.edu.

 

Thu, Jan 24 1:39pm · Mmm... Chocolate - It's Good For My Health?

Mmm… Chocolate. We all enjoy eating treats and not feeling guilty about it, right? Well, did you know that small amounts of dark chocolate (1-2 squares) may be good for your heart, increase your mood, decrease your blood pressure and help you live longer?

Cacao beans or the powder made from them are an ancient food with a renewed status as a “superfood”.   Like other superfoods such as spinach, blueberries, and salmon shown to have positive health benefits, dark chocolate is naturally rich in antioxidants.  Other nutrients dark chocolate is rich in include:

  • Iron
  • Copper
  • Magnesium
  • Zinc
  • Phosphorous
  • Flavanols

Useful tips:

  1. Choose 70% dark chocolate or higher to obtain the most antioxidants. Keep in mind that, as the percentage of cocoa increases, the greater the bitter flavor.
  2. Pair dark chocolate or cocoa powder with naturally sweet foods such as fruit.
  3. Store in a cool dry area (65-70 degrees).

Ways to incorporate:

  • Include 1-2 tablespoons of melted dark chocolate over plain Greek yogurt, or fresh fruit as a healthy snack
  • Include ~2 tablespoons of unsweetened dark chocolate in the form of chips to your overnight oats
  • Blend 1-2 tablespoons of unsweetened cocoa with a frozen banana for a dairy free version of chocolate ice cream

As Valentine’s Day approaches, share a piece of dark chocolate with your significant other and/or friends, and feel good about it!

Mon, Jan 21 5:11pm · Multigrain Snack Bar with Chocolate

Who doesn’t love chocolate?

Fortunately for you, chocolate can be a part of a healthy diet. Like any food, the less processed it is, the better it is. In this case, more cocoa and less added fat and sugar allows us to increase our phytonutrient intake without empty calories. Phytonutrients are natural chemicals produced by plants that may help prevent disease and keep our bodies working properly. Add a little cocoa to your morning coffee, oatmeal, smoothie, enjoy a small piece of 60-70% dark chocolate, or in this case, try our Multigrain Snack Bar!

Calories: 158 | Protein: 3.6g | Carbs: 21g | Total Fat: 7.3g | Yield: 16 | Serving Size: 1 bar


Ingredients:
1-3/4 c. rolled oats
1/2 c. whole wheat flour
1/2 tsp. kosher salt
1/2 tsp. baking soda
1/4 c. almonds
1/2 c. dried fruit
1/4 c. honey
1/4 c. canola oil
1/4 c. Eggbeaters
1/4 c. ground flaxseed
1/3 c. dark chocolate chips (60% cocoa)
1.5 tsp. brown sugar
1.5 tsp. cinnamon

 

 

                                                                                                                                                                                                                             Photo by: Running On Real Food
Preparation:
Preheat oven to 325. Lightly grease an 8×8 baking dish. Using a food processor, pulse 1 cup of oats until it becomes a fine flour. Remove the oat flour to a medium bowl and add the whole wheat flour, salt and baking soda. Whisk to combine thoroughly and set aside. Place the almonds in the food processor and pulse until it becomes a fine meal. Do not allow it to paste up. Remove and set aside. Place the dried fruit in the food processor. Pulse until it becomes finely minced and nearly a paste. Set aside. In another medium size bowl, combine honey and oil and beat to combine. Add the egg and beat until well combined. Beat in the flax meal, almond meal, dried fruit and remaining 1 cup of rolled oats. Gradually beat in the flour mixture. The mixture will become thick so it will take some muscle to mix in the chocolate chips by hand, but you can do it. Transfer the mix into your prepared baking dish. To prevent sticking, use some parchment paper, or lightly greased hands, to level the top of the mixture into the dish. Combine brown sugar and cinnamon and sprinkle over top. Bake at 325 for 25 minutes. Allow to cool before slicing.

 Join us in the DAHLC demo kitchen this month to learn more ways you can appropriately incorporate chocolate into your diet. Check out our culinary classes here!

Dec 28, 2018 · EX4 Finisher

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 finisher.

The Finisher: Set a timer for 2 minutes. Once you press start, you will complete AMRAP (as many rounds as possible) of:
5 squats
5 push-ups
5 burpees
Repeat

The goal: Once your 2 minutes are up, sum up the total number of reps completed in 2 minutes and this will give you a baseline to use to beat the next time this finisher is performed. We recommend repeating this finisher once every 2-4 weeks to compete against yourself, push your limits, and continue progressing with your physical activity!

This is an example finisher that you’ll find in our new EX4 class, which you can begin registering for January 7th.

You can find more information on our EX4 class here!

Dec 18, 2018 · Member Success: Abbie

What nobody talks about: self love and body image

Listen in as Abbie shares her struggles with self love, body image and her fight through cancer. She explains how working with Amy, one of our Well-Being Specialists, helped her battle these tough times and find compassion within herself in her inspiring story back to health. You won’t want to miss this one!

Can’t watch or listen? Read her story here:

Having been overweight all my life, I have tried so many different diet plans and exercise plans. I have lost and re-gained hundreds of pounds and always gained the weight back, usually ending up heavier than when I started. Throughout my life I felt like I wasn’t good enough, that my body wasn’t good enough; I have spent my life time hating my body and it hasn’t gotten me anywhere. Dieting was punishment for being bad and not having self-control, exercise was punishment for being overweight and not being attractive.

After leaving a relationship, I joined the DAHLC to focus on living my life and be true to myself. I realized I had been putting myself last for far too long and now was the best time to start living and taking care of me. I signed up for a free class at the DAHLC called Achieve Results, and I started working out on my own and with a woman from the class. I found myself tracking all of my food intake by the gram (wouldn’t want to eat too many vegetables) and tracked all my exercise minutes; if I was hungry I checked MyFitnessPal to see if I was allowed to eat. I realized that I wasn’t in a good place mentally or emotionally and reached out to a Well-Being Specialist to see if Wellness Coaching might be able to help me learn to hate myself less.

During my first package of Wellness Coaching I worked with my coach to find ways to hate my body less. I was at such a low point I couldn’t even say that I wanted to feel better about my body. As a librarian and a reader, I have read a lot of self-help books over the years and tried all sorts of programs. For years I have been writing down positive affirmations and trying to change my frame of mind but it never worked. Amy, my wellness coach, realized that while I needed to flip the switch I couldn’t “lie” to myself, so she asked me what was the least negative thing I could say. I decided that instead of thinking “I hate my body” that I could repeat to myself “I really dislike my body”. I didn’t think anything would come of this but somehow by the end of the week I was thinking “I dislike my body”. You might not think that is impressive, but I was shifting over 30 years of negative thinking. Eventually I got to a state where my thinking about my body was neutral and looking in the mirror didn’t hurt any more. I stayed there for months before trying to step it up and venture into positive thinking. Amy and I worked on a number of strategies to get me to reframe my experiences and thinking, and at the end of 12 weeks I felt like a new person.

A month after finishing Wellness Coaching I was diagnosed with inflammatory breast cancer, and it really tested my new found sense of peace. Having never had good body image I was afraid what losing my hair and what having a unilateral mastectomy was going to do to my very fragile body image (I didn’t think it was going to improve it). I was also exhausted trying to work full time and go to chemo and take care of myself. While I had seen great improvement in how I felt about my body, I still was suffering from all or nothing thinking. I realized that that type of thinking wasn’t going to serve me if I was going to get through cancer. I reached out to Amy to see if she thought she might be able to help me battle my all or nothing thinking.

Amy helped me to figure out how to set goals that didn’t allow for all or nothing thinking. We figured out the all and the nothing and then set reasonable small, medium, and large goals. My goal was to do the medium every week. And she taught me the art of “grey living”, if you only have the energy to vacuum 1 room, vacuum 1 room and do the rest another day. I kept up with my less negative, almost positive affirmations and celebrated my successes at grey living in my journal. As we finished up this round of Wellness Coaching I had my mastectomy and had a month to recuperate before I began radiation. While recuperating, I decided I need to change my mind about clothing and went shopping for my new body. I only bought things that made me feel good. No longer am I allowed to buy clothes just because “they fit” or because they “make do”. If I don’t feel great in an article of clothing I am not buying it!

After radiation I reached out to Amy again. My body had taken a beating and I was physically and emotionally exhausted. Throughout treatment my only exercise had been walking and with the passing of my dog I wasn’t even doing that. Amy helped me to come up with a variety of ideas to increase my physical activity and create goals centered around meeting new people and trying new things in an effort to get me out living life, we worked on seeing the possibilities. After not being willing to go back to strength training for fear of hurting myself and being self-conscious about my mastectomy, I signed up for a small group training. With the support of other women in the group and our coach, I found myself enjoying the gym again.

I also got a puppy, puppies definitely up your physical activity 🙂

Because of cancer (and the unwavering support of the DAHLC- everyone from the front desk team to coaches and other members) I am finally able to stop punishing myself. Because of cancer I allowed myself to honor my body and exercise because it felt good, to eat when I was hungry and to eat what I truly wanted (and not just because it was what I was supposed to eat). Because of cancer I have compassion for my body—it’s been through the ringer between chemo, radiation, and multiple surgeries.

The services at the DAHLC have supported me on this wellness journey and have allowed me to live life.  For the first time in my life my weight has been stable, higher than I like – but stable.  Not only am I alive, but for the first time in my life I am able to enjoy my life and body (double mastectomy scars and all). Going forward I see endless possibilities.

Dec 4, 2018 · Elaine

Health and wellness has always been a passion of mine and I love being able to help people discover that same passion. There’s something so powerful and fun when a group of people get together to exercise. Every time I leave a class I feel so refreshed and energized and I want everyone attending to feel the same!

Make sure you come say hi after class, I love meeting new people!

Outside of work you’ll most likely find me dancing to Ariana Grande, hugging my two little kitties and attempting to cook/bake…although most of the time things don’t turn out how I expect…haha.

‘A respected body is the key to a healthy life’

Nov 29, 2018 · Member Appreciation Day

To show our appreciation for our members, we are having a free guest day on Thursday, December 13! Members can bring a loved one, friend or colleague to use the facility with them for free (must be 16 years & older). Guests can participate in group fitness classes, use the equipment, pools, and locker rooms. We look forward to seeing you & your guest on the 13th for Member Appreciation Day!

Nov 21, 2018 ·


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.

 

How to get started: Register at the front desk for a 30-minute group training consult to discuss training options for you. Join at any time! Sessions start Jan 7.

When: Classes will be available Monday – Friday.

Cost: varies
Single session: $5
5 class package: $25
10 class package: $47.50
15 class package: $67.50
20 class package: $85.00

Next Steps:
1. Purchase an EX4 package that is best for you.
(1, 5, 10, 15 and 20 session packages available)

2. After purchasing plan, follow steps to create account on member portal here.

3. Sign up for classes online at your convenience.

*Note: Late cancellation or no show results in loss of one purchased session.