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Trinity Center Newsletter

Khepera Wellness

Khepera has a new home. The Trinity Center has welcomed this modern style yoga pro-gram to the Trinity and Brookland Communities. Yoga classes feature new age Hip-Hop and R&B music. We are so excited to bring a free class once a week to our students, faculty and staff of  Trinity Washington University by lead instructor Brandon Copeland.

Brandon began practicing yoga as a way to relieve mental stress and focus on being more mindful. The journey he has been on, exploring the body’s capabilities and opportunities, has brought joy, love, and insight to his personal life and to the lives of others. He is a graduate of Yoga District’s 200 hour teacher training and has received hundreds of more hours of instruction on asana, alignment, nutrition, and philosophy from many dynamic yogis including: David Kyle, Marie Belle Perez Riviera, and James Brown. Brandon became interested in yoga at Howard University where he went on to get a bachelors of science in Psychology with a minor focus on Philosophy. Brandon encourages you to be creative on your mat and create your own practice one pose at a time. He finds ways to challenge the most advanced, as well as the new and unsure, students. His mission is to enlighten people to their own potential and to help cultivate their internal sources of power, creativity and love .

Getting Your Heart in Shape…

Physical activity helps prevent heart disease and stroke, which are the number 1 and number 5 killers of Americans. To improve overall health, The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise or a combination of both. For people who would benefit from lowering their blood pressure or cholesterol, they recommend 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week to lower the risk for heart attack and stroke.

Everyone has to start somewhere. Even if you’ve been sedentary for years, today is the day you can begin to make healthy changes in your life. If you don’t think you’ll make it for 30 or 40 minutes, set a reachable goal for today. You can work up toward your overall goal by increasing your time as you get stronger. Don’t let all-or-nothing thinking rob you of doing what you can every day.


Try this full body workout…

5-10 minute Warm UpWalking (moderate to vigorous), Jogging, Running             (or a mixture of all three) Treadmill, Elliptical or on a Walking/Running track

Barbell/ Dumbbell Squats—3 sets of 10-12 reps (choose a weight that is comfortable to you).

1 Minute Rest

Barbell Walking Lunge– 3 sets of 10-12 reps (remember you can adjust the weight.. If you are not used to weights try using the bar only).

1 Minute Rest

Incline Dumbbell Press– 3 sets of 10-12 reps (choose a weight that is comfortable to you).

1 Minute Rest

Dumbbell Flyes– 3 sets of 8-10 reps (choose a weight that is comfortable to you).

1 Minute Rest

Wide Grip Lat Pull-down– 3 sets of 10-12 reps (choose a weight that is comfortable to you).

1 Minute Rest

Seated Cable Rows– 3 sets of 10-12 reps (choose a weight that is comfortable to you).

COOL DOWN– stretch and let your heart rate gradually come back down to normal

Healthy Recipe Corner

Three Bean Chili


Cook Time: 30 minutes   Prep Time: 15 minutes   Servings: 4


  • 2 tablespoons vegetable oil
  • 1 green bell pepper, chopped
  • 1 small onion, chopped
  • 1 small jalapeno, minced
  • 2 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 28 ounce can crushed tomatoes
  • 1 28 ounce can chickpeas, rinsed
  • 1 15 1/2 ounce can black beans, rinsed
  • 1 15 1/2 ounce can pinto beans, rinsed
  • 1/4 cup sour cream
  • Chopped fresh cilantro


In a medium saucepan, heat the oil over medium. Add the bell pepper, onion, jalapeno and garlic. Season with salt and pepper and cook, stirring often, until the vegetables soften, about 5 minutes. Add the tomato paste, chili powder and cumin. Cook, stirring often, until fragrant, about 2 minutes. Stir in the tomatoes, chickpeas, black beans, pinto beans and 1/2 cup water and bring to a boil; reduce the heat to medium. Simmer, stirring occasionally, until the chili thickens, 20 to 25 minutes; season.

Divide the chili among bowls. Garnish with the sour cream and cilantro.



Salmon Salad on Ciabatta

Cook Time: 5 minutes      Prep Time: 15 minutes    Servings: 4


  • 4 skinless, center-cut salmon fillets (about 6 oz. each)
  • 1 tablespoon EVOO
  • Salt and pepper
  • 1 small red onion, finely chopped
  • 3 tablespoons mayonnaise
  • 1 tablespoon dijon mustard
  • 2 teaspoons red wine vinegar
  • 1 bunch watercress, trimmed and roughly chopped
  • 4 ciabatta rolls, split


Preheat a grill to medium-high heat. Coat the salmon with EVOO and season. Grill, covered, about 3 minutes. Flip the salmon over and grill until just cooked through, about 2 minutes more. Let the salmon cool completely, then flake with a fork.

In a medium bowl, gently stir the onion, mayonnaise, mustard and vinegar into the flaked salmon; season. Divide the watercress among the roll bottoms, top with mounds of the salmon salad and close with the roll tops.



Trinity Center for Women & Girls in Sports
125 Michigan Ave. NE, Washington, DC 20017
Phone: 202-884-9092  Fax: 202-884-9099
Director: Jasmine-Symone Pruden



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