Mar 8 2019

Celebrating International Women’s Day at VIDA Fitness

In and out of the gym, women have been killing it in the fitness industry for years. At VIDA, we have our own share of women who contribute so much time and skill to what they do on a regular basis…from leading fitness classes to training clients on the weight floor. Our VIDA community is made up of so many women who make our clubs what they are, as they continue to slay the game relentlessly. International Women’s Day is celebrated on March 9th, and there are so many women who have paved the way in the industry, and through the world of athletics to end up where we are now.

Nowadays when you turn on the TV, is almost impossible NOT to see a female athlete dominating their sport. Serena Williams…Maria Sharpova…Lindsey Vonn…the list goes on and on. However, there are a few trailblazers who really helped pave the way for women in sports, and showed all the men out there who the real bosses are! One of those special women is WNBA player, Leslie Sparks. Throughout her successful career, she went on to become a four-time Olympic Gold medal winner and was inducted to the Naismith Memorial Basketball Hall of Fame. Leslie made history as the first player to ever dunk in a WNBA game, and is currently a studio analyst for Fox Sports since retiring from playing basketball in 2009.

When the Olympics roll around every few years, it feels like every house in America is tuned into the latest women’s soccer match with baited breath. Women’s soccer experienced a huge popularity boom in the early 2000’s, thanks to the hard work of champions such as Mia Hamm. One of the most successful women in the world of professional soccer, Hamm scored over 150 goals throughout her career and helped lead the U.S. national soccer team to victory. Since she retired, Hamm has continued to lead a prosperous career, being featured in various documentaries and television shows, and moving on to own a soccer team herself.

Women haven’t just helped to shape the fitness industry on our home turf here at VIDA, but also helped it grow from a business perspective too. Jane Fonda is a pioneer in the “at-home” fitness industry, launching her own brand of fitness videos and books. Her video appearances helped to spark the uprising of baby-boomers interest in fitness, and making workouts both affordable and convenient for everyone. Fonda admitted in interviews that it took her awhile to become confident in her own skin, but understanding that perfection isn’t required helped her become a role model to young women. Yet another vanguard who helped shape the industry is Billie Jean King. Although better known to most people as a former world-ranked tennis player, King started her own sports magazine, “womenSports”, and her own women’s sports foundation. She also served on the board for Philip Morris in the early 2000’s, and is a member of the Board of Honorary Trustees for the Sports Museum of America today.

Some of you may be familiar with our resident nutritionist, Addie Claire Merletti. Since healthy eating and fitness is a major part of her life, she works hard each day to make all of our members goals a reality. “Women have taken over!” Merletti notes. “Nutrition has always been a “pink collar” profession, but the sports and fitness space was still dominated by men. Now several professional sports teams have female RDs.” She adds, “So many aspects of fitness are seen as for men only, or that as a woman you don’t belong in certain parts of the gym like the weight room floor. There’s also an antiquated notion that working out with weights will make us look “too manly”. I love the idea of celebrating us changing our bodies and increasing our strength however we want! They are after all, OUR bodies.”

As we celebrate International Women’s Day this year, we thank all the women who have been both influential and instrumental in shaping the fitness world as we know it today. Keep killing it every day by helping our industry to flourish, and show all the men out there what you’re

Feb 11 2019

5 Reasons To Try A CBD Massage At Aura Spa

By Mekita Rivas, VIDA editor/member 

CBD has arrived at Aura Spa! You’ve probably heard about cannabidiol products and their many wellness benefits. Now, we’re introducing a CBD massage to our roster of services, and take it from us: This treatment is the ultimate treat-yourself indulgence.

Elaine Perhach, licensed massage therapist and Aura Spa program coordinator, says that Aura is leading the way for CBD use in the Washington, D.C., spa scene. “For the most part we’re going to be the frontrunners,” she says. “We’re excited to move forward with it because if we can make people feel better, that just makes our day. That’s what we’re really here for.” Below, she walks through five reasons you should try a CBD massage at Aura Spa.

You won’t experience psychoactive effects.

Whether your job performs drug tests or you’re just unsure about what CBD really means, there’s no need to worry. CBD is the non-psychoactive component of the cannabis plant that doesn’t have any THC, which is where the typical marijuana “high” comes from. “Clients are not going to have any psychoactive effectives,” Elaine says. “If you smoke marijuana, you may get paranoid or get hungry, but CBD is not going to have those effects on you. It’s not going to get you high with under 0.3 percent THC.”

We use the good stuff.

At Aura, we use premium CBD products from Cannaisseur Brands, which manufactures medicinal-grade cannabis products using high-quality, natural ingredients cultivated and harvested in the United States. “Compared to other CBD massage oils we have sampled, our oil is superior to others as it does not contain lidocaine and menthol and only has coconut oil as the carrier,” Elaine explains. “When using CBD products with lidocaine and menthol, you will mostly feel the immediate effects from those ingredients rather than the actual benefits of the CBD.”

It’s what everyone is talking about.

Elaine says that CBD treatments are all the rage at the moment, and their popularity is quickly growing. “At conferences, I’ve been seeing CBD pop up a lot,” she shares. “CBD is the hottest new treatment in the spa industry right now. It’s becoming mainstream. I know many companies are moving forward this year with incorporating CBD into their product lines — it’s the top trending item in the spa industry in 2019.”

There are real benefits.

Yes, CBD is trendy, but is it effective? According to the Boston Globe, some evidence suggests that “CBD can be used to help a number of conditions,” including anxiety, inflammation, and seizures. For Elaine, the benefits have definitely been real. “Being a massage therapist for 12 years, I’ve developed arthritis in my hands,” she says. “When I use the CBD oil or cream — especially when I’m doing it on a regular basis — I don’t have the arthritis pain I normally have in my hands. One of our spa managers suffers from migraines, she put the CBD cream on her forehead, and about 20 minutes later her headache was gone.”

It’s a simple, straightforward service.

Getting a CBD massage at Aura Spa is easy. “It’s an add-on service, so it doesn’t add on any time,” Elaine explains. “We use half an ounce of oil depending on where clients need it the most. They will leave their session feeling nice and relaxed, and will probably sleep very, very well that night.”

Ready to experience the ultimate CBD-induced relaxation for yourself? Book your next massage at Aura Spa and ask for the CBD add-on!

Jan 27 2019

How To Set Smart Strength Training Goals

By Mekita Rivas, VIDA editor/member 

Lisa Lipscomb

It’s a new year, and you’ve got goals! Strength training goals, to be exact. But what does that actually mean? As with many fitness-related goals, it depends on the person. Some may wish to build upon the foundation they already have, while others may be starting off with a totally fresh plate.

No matter where you are in your fitness journey, strength training is essential. Lisa Lipscomb, Director of Personal Training and Nutrition at VIDA Fitness, says that strength training improves bone density, increases metabolism, and has been shown to boost your mood and brain activity. Ahead, Lisa walks through everything you need to consider as you’re setting your strength training goals for the upcoming year.

If you’re new to strength training, what should you keep in mind?

One year is a long-term timeframe, so you have to have daily, weekly, monthly, and quarterly goals. All goals should be slightly challenging, but they should also be doable, measurable, and specific. And there should be consequences if you don’t execute your plan. You also need to be prepared to re-evaluate your goals and plans as time goes on. It’s important to be realistic, which will help you be successful.

What are some examples of common strength training goals you often hear about?

Some people say they want to get “toned,” “bigger,” “healthier,” and “stronger.” All these goals are not specific enough for you to know that you’ve attained them. Defining goals with a specific timeline is a much better approach, such as wanting 14-inch upper arms by June 1 or squatting 250 lbs by Christmas.  

Which kinds of goals do you recommend, especially for novices?

I recommend figuring out what your ultimate goals look and feel like. Be very specific and prioritize the goals. Then ask if they are realistic for real life today — not next week or next month. Going to the gym five times per week is a good goal, but if realistically your schedule will only allow twice per week, then you may need to adjust expectations. Think of framing it as: “I will go to the gym no less than two times per week, and be excited when I’m able to go three times per week.” Specific to strength goals, I would set up a baseline on certain test exercises that relate to certain goals. I would do those test exercises every two to six weeks to see if they are improving.

Is there a secret to actually reaching your goals?

You have to keep your goals at the forefront of your thought process. It’s a good idea to set up social support systems, such as having friends and family with the same goals, hiring a trainer, having a daily mantra, and keeping up with weekly check-ins or measurements for progress.

Progress can be measured in several different ways depending on the person. I would suggest process goals and outcome goals. Examples of process goals include going to the gym three days per week for the next 12 weeks, working with a registered dietitian, and training with a personal trainer for 12 weeks. Outcome goals are things like being able to do 12 pull-ups or having 14-inch arms. Also, many novices do well on the fitness side or the nutrition side, but they rarely do both well. It’s good to meet with qualified professionals so you don’t make common mistakes, which will accelerate your progress more than anything.

For more seasoned athletes and lifters, how can they come up with goals that put them on the path to improved performance and setting new PRs?

Having an additional set of eyes on movement, developing a well-rounded periodization plan, and sticking to it are the best ways to improve performance. Seasoned athletes and lifters all do the things that they like, and they avoid things they are not good at. You should be willing to be uncomfortable, but you have to balance that with rest. Some athletes and lifters overtrain in an effort to reach their goals, but they often lose muscle or performance due to too much activity or not properly fueling up. Work with a trainer to make a plan with adequate rest and specific periods to work on endurance, maintenance, and power. Also, work with a registered dietitian to ensure that you are fueling correctly for each phase. Most success is made in those planned transitions.

What makes VIDA an ideal place to work on your strength training goals, regardless of your experience level?

We have great, well-educated personal trainers and registered dietitians who work with all skill levels. They are available to discuss realistic goals, no matter what phase of the fitness continuum you are currently at. Plus, each member gets a complimentary personal training and nutrition session to help put them on the right track. Taking advantage of those benefits is a great first step toward reaching your goals.

Jan 25 2019

Why Mindfulness Matters When You’re Setting Goals

By Mekita Rivas, VIDA editor/member

Chris Parkison img

Chris Parkison

You’ve probably heard the term “mindfulness.” It’s been a buzzword for a few years now, with articles and influencers telling us that we all need to be more mindful. But what, exactly, does that even mean? Is it daily meditation? Going on wellness retreats? Escaping to a cabin in the woods for a week?

Well…yes and no. Mindfulness can look a lot of ways depending on your personality and priorities. But it definitely doesn’t need to be time-consuming or costly. In fact, there are super simple habits you can develop to lead a more mindful life. Below, Chris Parkison, group fitness manager and yoga instructor at VIDA Fitness The Yards, breaks down what mindfulness is really all about.

If someone has a goal to be more mindful, how should they go about doing that?

I would follow that question with another question: What is your goal for the mindfulness? To reduce stress? To be more loving or more grateful? For example, you could do something simple — you could wake up in the morning, sit without any music or TV on, and for five minutes, think about ten people in your life you’re grateful for. Just think about them. Let the gratitude consume you.

There are lots of people you can feel grateful for who do good things for you all the time. Working that muscle of gratitude will make you a more grateful person in general. And that will lead to being less demanding of people because you want to spread the gratitude.

Vida Fitness City Vista Yoga classThat’s a great, practical example. How does mindfulness fit into the big picture of wellness overall?

The number one killer in the United States is heart disease. One of the biggest factors in heart disease — besides poor diet — is stress. When you combine a poor diet and a stressful life, you get a recipe for death. Mindfulness can reduce your stress levels. When you spend more time being grateful, forgiving, patient, loving, and trusting, you spend less time being angry. You spend less time being hateful, intolerant, and jealous, and that’s less stressful.

Why is it important to be mindful of your emotions?

It feels much better to love somebody than to hate them. There’s no negative and positive really — just emotions that don’t serve us. Think about the emotions that don’t serve you and that do serve you. The problem is that anger feeds itself, and so the angrier you get, the angrier you get. Fortunately, the more grateful you get, the more loving you get, so that’s a positive feedback loop.

Mindfulness has kind of become this buzzword. What does it mean to you?

Mindfulness to me means taking your time. It means patience. For example, with eating: It’s a good thing. Whenever you eat something, instead of just sitting in front of the TV and shoving a burrito in your mouth, why not take the time to sit down? Why not take the time to make your dinner? Why not take the time to sit with a friend or loved one and eat together, instead of watching TV? It will take more time, but that time is better spent than if you just shove a burrito in your mouth and binge watch Netflix for four hours, which leaves you feeling totally empty.

Mindfulness is also taking that risk to be patient. Instead of doing what you’re doing every single day and repeating yourself endlessly. It’s taking the time to step out of your normal routine, try something different, and be a little fearless. It’s patience. It’s when you’re eating, taking your time eating. Enjoy your meal.

Vida Fitness City Vista Yoga pose-king pigeonWhy should people prioritize mindfulness, especially at the beginning of the year?

Because breaking habits isn’t easy, and mindfulness work takes time. The habits you’ve created have taken years and years to get cemented in your mind. If you want to break those habits, you’re going to have to take the time to unlock them.

You should also do it because of your health in the long run. They’ve done studies about the people who live the longest, and what they all have in common is that they eat family meals at least once a week. They spend hours together just interacting with their families — not sitting in front of the TV. We’re creatures who are social. We have been for millions of years. We need that in our lives.

Any final words on mindfulness?

I would stress that mindfulness is hard work, but it’s the most necessary thing that you could do. Ask yourself: Is what I’m doing serving me, or is what I’m doing not serving me? And if it’s not serving me, how can I break that habit? How can I do something else? Because there’s nothing more mindful than the present moment and making decisions based on what’s really there — not what’s in your mind.

Jan 23 2019

Everything You Need To Know Before Setting Your Running Goals

By Mekita Rivas, VIDA editor/member

Vida Fitness U-Street Jeffrey Horowitz

Jeff Horowitz

You don’t have to be a runner to have running goals. For many people, just getting started can be half the battle. Fortunately, Jeff Horowitz, personal trainer at VIDA Fitness U Street, is here to help. To say that Jeff enjoys running would be an understatement — he has completed nearly 200 marathons in his lifetime! If anyone can get you up and running (literally), this is the guy.

We caught up with Jeff, who’s also an expert running coach, to learn about the art of establishing running goals. Whether you’re a couch-to-5K newbie, a seasoned pro, or somewhere in the middle, these are tips and tricks that everyone can use.

Are there any common mistakes people make when they set their running goals?

Runners try to get back to where they were too quickly, or new runners become a little too ambitious. You really have to wait for your body to adapt if you rush your training, you’re much more likely to get injured.

What’s a good starting point for setting your goals?

In running we have a basic guideline for your progression: the rule of ten percent. Whatever distance you’re running so the longest run of the week and your total mileage for the week the safest way to progress and give your body time to adapt to avoid injury is to increase each of those by no more than 10 percent from week to week. It might not seem like much, and you might only be progressing five minutes a week, but you should not rush this process. There will be plenty of time to just sit and wait if you end up getting injured. If you take your time, the progress will come soon enough. Just be very patient with your body.

Jeff MCM

Jeff Horowitz has multiple marathons under his belt.

People can definitely get a little overzealous, especially at the beginning of the year. How do you tell clients to manage their expectations? 

Here in the Washington, D.C., area, we have a couple of big races coming up. These are popular, world-class events. People sign up for them, put them on their calendar, and boom, they’ve got this big goal. But the most important thing to do in training and it applies to everything you do physically is learn to be in partnership with your body rather than dictate to your body what to do. Whenever I have a racing goal, I always think, “OK, that’s my goal, but it’s not a firm deadline. This isn’t something that must happen no matter what.”

Have a goal that will get you inspired, develop a reasonable training plan on your own or with help preferably with a trainer from VIDA and then see how you develop. If everything’s going well, continue toward that goal. But sometimes it requires you to change your goal. Maybe you’re not ready for that race, or you’re not able to do it the way you originally planned to. But your body will tell you that, and you need to listen.

If somebody is essentially a total novice or they haven’t run in a long time, what do you typically tell them during your first training session? 

It’s interesting, because we learn how to run when we’re maybe two or three years old? You don’t think of it as a skill you need to hone in the way you would approach tennis, rowing, or any number of other sports. But there is a proper technique to running. It’s helpful to have a professional who will work with you, who knows what they’re looking for, who will put you on a treadmill and give you a data analysis, and who will see what you’re doing and see if the mechanics are correct.

That goes a long way to being more efficient and much less likely to get injured. It also helps you get faster. One of the basics I tell people in our first session is that above all other things, become aware of the sound of your running. I tell my clients: If you can run quietly and make as little noise with each footstep as you can, then you’ll really reduce the risk of injury. Avoiding a heavy foot strike putting this pressure and pounding on your body is one of the key things you can do to run healthier, and that’s something you should do from day one.

If your goal is running related, sometimes there’s a misconception that that’s all you need to do. What’s your response to that?

I get it. The runners who come to me love to run, and they don’t want to do a lot of other stuff. But if running is all you do, then you’re leaving weakness in other muscles that can come back to haunt you. Ninety percent of running injuries are due to weaknesses in the core area, which is going to lead to some kind of compromise in your form. It’s going to put stress on an area that can’t handle it, and that will lead to injury.

So even though you love to run or maybe it’s just your goal to become a runner, ignoring all the other things you need to do at the gym means you’re opening yourself up to injury. The more variety, the healthier you’ll be overall. At VIDA, there are so many different types of cardio work, strength training, classes, machines and free weights, and cables. You should constantly be able to challenge your body in different kinds of ways, and that will make you a stronger, more injury-resistant athlete. And it’s just a lot more fun that way, too, because you’re less likely to get bored. 

We’ve talked about newcomer runners, but for more experienced runners who may have specific goals in terms of setting a PR or logging certain miles every week, how does their training differ?

That’s a fun situation because now you’ve gone beyond basic competency, and you’ve got specific goals. Of course, that requires a more advanced type of training. We would incorporate varieties of running, like tempo runs and speed work, into our training. We might do plyometrics and explosive movements to build some of that strength and speed in your body to get you beyond just running.

Pacer imgWhat are the pros and cons between training indoors on a treadmill and running outside?

The bottom line is to go with whatever you’re comfortable with. It’s about being consistent, just getting out there, and doing it. The differences are not so great that one way is worse or better than the other. Whatever makes you happy, go ahead and do that and make the most of it.

Is there anything else you want to mention that we haven’t covered?

This should be fun! Sometimes you can get caught up in the data and the details, and you can be so performance-oriented that you forget it should be fun. One of my big mantras, especially as we go through the winter season when people get sick and they get colds and illnesses, is to be smarter than you are brave. Even if you’re sometimes brave enough to work out when you probably shouldn’t, it would be smarter not to. If you’re sick, if you’re injured, and if there’s something else going on in your life that needs attention, make sure you attend to that. VIDA will still be here for you when you’re ready. Be smart in your training, enjoy it, and have a healthy 2019!

Jan 18 2019

How To Rethink Goal-Setting So It Works For You

By Mekita Rivas, VIDA editor/member

Let’s be real: We tend to get a little, shall we say, ambitious at the beginning of the year. People are making resolutions, identifying priorities, and devising action plans to reach their goals. But there’s much more to goal-setting than simply sitting down and writing (or typing) them out. How you set goals is actually just as important, if not more so, than the goals themselves.

Break it down

“Anyone creating a goal needs to go into it understanding that they should break down the goal they’ve established into smaller goals,” explains Erik Strouse, general manager at VIDA Fitness The Yards. “People often set a main goal, and it can be too difficult or too out of their reach to keep.”

Strouse stresses that creating a realistic timeline is key. “Attainability is really important to keep in mind. Breaking down one big goal into smaller, more attainable goals helps ensure that you’ll stay on track and get where you want to go.”

In other words, running a 5K next week when you haven’t gone running in years might not be such a great idea. But on the flip side, if you make it a goal to run one mile every week for a few months, you’ll run that 5K in no time (and you’ll be less likely to get injured in the process).

Know your limits

Also crucial? Don’t overwhelm yourself with too many goals simultaneously. “I’m in the camp of hyper-focusing your actions toward one specific thing,” Strouse says. “Conquer that one thing, because if you try to multitask and try to do everything at once, you tend to water down your results.”

When it comes to setting your wellness goals, VIDA has got it covered. It’s a place where goals become a reality, whether you’re looking to get fit, eat better, be more active in the community, or all of the above.

The VIDA Difference

“We have a different approach with new members,” Strouse shares. “Our whole model is built on establishing connections with staff and setting people up to be successful. People generally want to hit these generalized goals, but they don’t know how to do it — what we really want from our members is to utilize us to help them reach those goals.”

And reaching your personal wellness goals can have added benefits in other areas of your life. According to Entrepreneur, staying active reduces stress levels and provides those necessary endorphins that keep you focused and less prone to burnout.

So, what are Erik’s goals for 2019?

“I’m trying to maintain a healthy lifestyle and keep fitness a focal point in my week,” he says. “I’m not usually reaching for anything specific other than maintaining feeling energized. I just want to feel good, because the job is top-notch.”

Jan 3 2019

Why Yoga Teacher Training At VIDA Is For Everybody

By Mekita Rivas, VIDA editor/member 

It’s the beginning of a new year, which means it’s the perfect time to think about what you’d like to achieve in the next 12 months. Whether that’s changing careers, traveling more, learning different skills, or simply living your #bestlife, figuring out your priorities for the year ahead is essential for meeting your goals.

At VIDA, we provide limitless opportunities to step outside your comfort zone and take on challenges that will make you happier and healthier. Case in point: Our incredible VIDA Yoga Teacher Training Program. Whether you’ve always wanted to lead a yoga class of your own, or you’re looking to refine your practice, this 200-hour Yoga Alliance Registered course is perfect for all yogis regardless of experience level.

A Supportive Community

“It is a time for you to learn in an environment where you’re supported by your peers,” says Chris Parkison, who co-teaches the course and is the group fitness manager at the Yards. “And learning something new and growing together is something that no one can ever take away from you. When you go through that experience, you have that the rest of your life.”

When Natasha Hilton registered for VIDA’s Yoga Teacher Training Program, she was looking to take her practice to the next level.

No matter what city or chapter of life I’ve found myself in, yoga has proved to be a reliable and compassionate companion,” Natasha shares. “VIDA’s teacher training allowed me to overcome a plateau in my personal practice with hands-on training, a deeper understanding of yoga philosophy, and exposure to some of the industry’s most knowledgeable and well-respected instructors.”

Expert Insight and Training

Chris, who leads the course alongside D.C. yoga expert Julia Romano, says that their job isn’t to change your life — it’s empowering you to do that for yourself.

“You will change your own life during those four months,” Chris says. “We don’t have to do anything. We just put the yoga out there, you take it, and you use it as you want. The idea is that when you put it all out there, you start to see yourself accepted for who you are.”

That’s exactly what Andrea Gilliam took away from her experience in the program.

I took the yoga teacher training to deepen my practice,” Andrea says. “Julia had led meditation and yoga classes at VIDA while she was pregnant, and she inspired me to keep up yoga throughout my own pregnancy and post-partum. The training helped me become a more centered, more mindful, and more joyful person.”  

Andrea even created a neighborhood volunteer yoga program with the other yogis she met during training.

A Greater Sense of Self-Awareness

“It’s a big group that will inspire you to be a better version of yourself,” Chris says. “We’re not about changing your person. We don’t think there’s anything wrong with you to begin with—what we want to do is have you accept yourself for who you are, whatever that is.”

For anyone still deciding if VIDA’s Yoga Teacher Training Program is for them, Chris has some sage advice: Stop questioning, and just do it!

“People always ask me, ‘Am I ready for the training? Is my yoga practice advanced enough?’” Chris says. “If you have the curiosity to find out more about yoga, you’re ready to do the training. That’s as simple as that—there’s no prerequisite other than your curiosity.”

Ready to make 2019 the year of your inner yogi? Register for VIDA’s Yoga Teacher Training Program before the Jan. 12 deadline, and you’ll be on your way to doing just that!

Vida Fitness
City Vista 45 K Street, NW Washington D.C. 20001
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City Vista

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Phone: (202) 289-8432

$ 45 K Street, NW Washington D.C. 20001
Vida Fitness
Metropole 1517 15th Street, NW Washington D.C. 20005
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Renaissance Hotel

Phone: (202) 742-1940

$ 999 9th Street, NW, 3rd Floor Washington D.C. 20001

Open: Mon-Fri: 5:30am – 10:00pm

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The Yards 1212 4th Street, SE Washington D.C, 20003
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The Yards

Phone: (202) 554-0444

$ 1212 4th Street, SE Washington D.C, 20003

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Open: Sat & Sun: 7:00 am – 9:00pm