tag:blogger.com,1999:blog-21950519282487216502024-03-13T06:23:19.537-04:00City Fitness GymWelcome to the blog for the City Fitness community. Through both the blog and or website, we will keep you informed of all upcoming events, parties, classes, and share ways to live a healthier, happier life. We will bring you the latest information on fitness trends. We welcome your feedback and comments and will do our best to answer your questions.City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.comBlogger232125tag:blogger.com,1999:blog-2195051928248721650.post-12443132057673789992016-05-30T13:14:00.000-04:002016-05-30T13:16:53.723-04:00FITNESS FIESTA PRIZE WINNING RECIPES<b>HEALTHIEST DISH</b><br />
<b>by Judy Hubbard</b><br />
<b><br /></b>
<br />
<pre><b>BEETROOT, SALMON & MASCARPONE PATE </b>
12 oz. mascarpone cheese
1 tablespoon lemon juice
2 oz. cooked beets, drained
5 oz. smoked salmon
1/4 teaspoon dried dill weed
ground pepper
Put in Vitamin in order.
Turn machine to Variable 1.
Increase to Variable 5
15 seconds
Chill
Best consumed within 24 hrs.
</pre>
<br />
<br />
<b>BEST APPETIZER</b><br />
<b>by Mary Lee Stein</b><br />
<b><br /></b>
<b>GREEN CHILE CHEESECAKE with PAPAYA SALSA</b><br />
<div class="ingredients-info">
<h2 class="section-title">
Ingredients</h2>
<ol class="ingredient-groups">
<li class="ingredient-group"><b>For crust</b><ul class="ingredients">
<li class="ingredient" itemprop="ingredients">1-1/2 cupes finely ground blue corn chips (from a 9-oz bag)</li>
<li class="ingredient" itemprop="ingredients">1 TB unsalted butter, melted and cooled </li>
</ul>
</li>
<li class="ingredient-group"><b>For filling</b><ul class="ingredients">
<li class="ingredient" itemprop="ingredients">8 fresh green chiles such as Anaheim or poblano</li>
<li class="ingredient" itemprop="ingredients">1 1/2 cups sour cream</li>
<li class="ingredient" itemprop="ingredients">2 large eggs</li>
<li class="ingredient" itemprop="ingredients">1 pound cream cheese, softened</li>
<li class="ingredient" itemprop="ingredients">2 tablespoons unsalted butter</li>
<li class="ingredient" itemprop="ingredients">1 cup grated Monterey Jack cheese (about 4 ounces)</li>
<li class="ingredient" itemprop="ingredients">1 1/2 cups grated sharp Cheddar (about 6 ounces)</li>
<li class="ingredient" itemprop="ingredients">1 tablespoon minced fresh dill leaves</li>
<li class="ingredient" itemprop="ingredients">1/4 cup chopped fresh cilantro</li>
<li class="ingredient" itemprop="ingredients">1/2 tsp sale </li>
</ul>
</li>
<li class="ingredient-group"><b>For salsa</b><ul class="ingredients">
<li class="ingredient" itemprop="ingredients">1 (1-lb) papaya, firm but ripe </li>
<li class="ingredient" itemprop="ingredients">2 minced garlic cloves</li>
<li class="ingredient" itemprop="ingredients">1 medium finely chopped red onion</li>
<li class="ingredient" itemprop="ingredients">1 cored, seeded and finely chopped red bell pepper</li>
<li class="ingredient" itemprop="ingredients">2 tablespoons chopped fresh cilantro</li>
<li class="ingredient" itemprop="ingredients">1/4 cup rice vinegar</li>
<li class="ingredient" itemprop="ingredients">1/2 tsp salt</li>
<li class="ingredient" itemprop="ingredients">1/4 tsp freshly ground black pepper </li>
<li class="ingredient" itemprop="ingredients"><h2 class="section-title">
Preparation</h2>
<h2 class="section-title">
Preheat oven to 350°F.
</h2>
</li>
<li class="preparation-group"><b>Make crust:</b></li>
<li class="preparation-group"><b>(Put rack in middle of oven and preheat oven to 350) </b><ol class="preparation-steps">
<li class="preparation-step">
Stir together corn chip crumbs and butter in a bowl until evenly moistened. Press mixture onto bottom of a 10-inch
springform pan. Bake until fragrant, about 10 minutes. Cool on a rack. Reduce oven temperature to 325 F</li>
</ol>
</li>
<li class="preparation-group"><b>Make filling:</b><ol class="preparation-steps">
<li class="preparation-step"> In a
food processor blend sour cream and eggs. Add cream cheese and butter
and blend until smooth. Transfer mixture to a bowl and stir in chiles,
cheeses, dill, cilantro, and salt to taste. Pour filling over crust and
bake in middle of oven 45 minutes, or until center is just set. Cool
cheesecake completely in pan on a rack.
</li>
</ol>
</li>
<li class="preparation-group"><b>Make salsa:</b><ol class="preparation-steps">
<li class="preparation-step">
Peel and seed papaya and
coarsely chop (you will have about 2 cups). Stir together papaya with remaining ingredients in a bowl.
</li>
<li class="preparation-step"> Serve cheesecake with salsa.</li>
</ol>
<br />
<b>COOK'S NOTES:</b><br />
Chiles can be roasted and peeled up to one day ahead. Refrigerate, covered. <br />
The Cheesecake can be made up to one day ahead. Cool completely, uncovered, then refrigerate, covered, and bring to room temperature before serving.<br />
<br />
<br />
<b>BEST SALAD</b> <br />
<b></b><b>by Dega Schembri</b><br />
<b><br /></b>
<br />
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<br />
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman"; font-size: 14.0pt;">QUINOA-ADZUKI BEAN
SALAD</span></b></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;"></span></b></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<br /></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Ingredients:</span></b></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1 can of Adzuki beans,
well rinsed in a strainer</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1 cup quinoa, rinsed (I
use ¾ c white/regular and ¼ c red quinoa - it's prettier)</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1-1/4 cup water (or a mix of 1
c OJ or tangerine juice mix +1/4 c water)</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Generous pinch of salt</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Grated rind and juice of
1 tangerine or orange (I use this mainly for the dressing. Rind can be bitter,
so I use it to taste, I don't always use all of the rind)</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1 tsp curry powder or Garam Nasala (I do a mix of the 2 if I have them both)</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1/3 c extra virgin olive
oil</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1 tsp apple cider
vinegar or rice vinegar</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Salt to taste</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2 Tbsp golden raisins
and currants or dried cranberries (I use ½ c golden raisins and 2 TB currants)</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2 carrots, peeled and
diced</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1 small fresh zucchini
diced</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2 scallions minced</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2 Tbsp minced parsley or
more to taste</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2 Tbsp minced basil or
more to taste</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">¼ cup lightly toasted
sliced or slivered almonds or pistachios or pine nuts</span></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<br /></div>
<div align="left" class="MsoNormal" style="mso-pagination: widow-orphan; text-align: left; word-break: normal;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Preparation:</span></b></div>
<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; mso-pagination: widow-orphan; tab-stops: list .25in left .5in; text-indent: -.25in; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Bring water, half the tangerine juice and salt
to a boil in a medium saucepan. Add quinoa. Cover the pan and reduce heat to
low. Simmer gently until quinoa is cooked through, about 20 minutes.</span></div>
<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; mso-pagination: widow-orphan; tab-stops: list .25in left .5in; text-indent: -.25in; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Fluff up the quinoa with a fork. Scoop it into a
larger bowl.</span></div>
<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; mso-pagination: widow-orphan; tab-stops: list .25in left .5in; text-indent: -.25in; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">In a small bowl, whisk together vinegar,
remaining tangerine juice, curry powder, olive oil and salt to taste. Drizzle
over quinoa, tossing gently.</span></div>
<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; mso-pagination: widow-orphan; tab-stops: list .25in left .5in; text-indent: -.25in; word-break: normal;">
<span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span><span style="color: black; font-family: "times new roman"; font-size: 12.0pt;">Add adzuki beans, tangerine zest, raisins,
carrots, zukes, scallions, parsley, basil, nuts and adjust seasonings as
needed. </span></div>
<span style="font-family: "arial"; font-size: 10.0pt;"></span><br />
<span style="font-family: "arial"; font-size: 10.0pt;"><br clear="all" style="page-break-before: always;" />
</span><br />
<br />
<br />
<b>BEST ENTREE</b> <br />
<b>by Rebecca Milliken</b><br />
<b><br /></b>
<b>SPINACH CASSEROLE</b> <br />
<br />
<br />
<div dir="ltr">
3 pounds fresh or 2 packages frozen spinach, cooked and drained well<br />
<div>
12 ounces small curd cottage cheese</div>
<div>
1/4 pound sharp cheddar cheese, grated</div>
<div>
2 eggs, beaten</div>
<div>
2 tablespoons flour</div>
<div>
<br /></div>
<div>
4 tablespoons butter, melted</div>
<div>
salt, pepper</div>
<div>
<br /></div>
<div>
Preheat oven - 300 degrees. grease 1-quart casserole</div>
<div>
Mix together all ingredients and put in casserole. Freeze at this point if you wish</div>
<div>
bake an hour ( longer if frozen). </div>
<div>
<br /></div>
<div>
Easiest dish in the world!!!! My go-to comfort food and good side or even main course for a dinner.</div>
</div>
<b><br /></b></li>
</ul>
</li>
</ol>
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City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-18411838810891098102016-01-14T16:14:00.000-05:002016-01-14T16:14:19.039-05:00The Uninteded Benefits of Exercise - by Jenni Falconer<pre>The benefits of exercise are well known. By doing as little as 15 minutes
of physical activity per day, you’ll be getting your body into shape, build
muscle, lose weight, and also limit your risk of developing a whole host of
serious diseases later on in life.
And if that’s not enough, then don’t fear, because exercise can do much,
much more for you, in ways you will have never have thought of before. In
this article, we’re going to do over some of the more subtle rewards
regular exercise can bring.
<b>More Energy</b>
For those people who don’t do exercise, you might think you have a point
when you question how exerting energy can actually result in ultimately
having *more* energy
<<a href="http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy" target="_blank">http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy</a>>.
But make no mistake: spend a few hours in a gym each week and you’ll be
zipping around. Studies have shown that regular exercise is one of the best
ways to beat fatigue, and can be even more effective than caffeine and
energy drinks for waking people up. The next time you’re struggling to wake
up in the morning, don’t think an extra half hour of sleep will do it: head
down to the gym for a quick routine and you’ll be raring to go in no time.
<b>Feel Happier</b>
Who doesn’t want to feel a little happier in life? Though the reasons why
aren’t yet fully understood, it’s known that exercise improves mood and can
also be used to treat conditions such as depression and anxiety. Scientists
believe that it’s to do with the feel good chemicals
<<a href="http://www.apa.org/monitor/2011/12/exercise.aspx" target="_blank">http://www.apa.org/monitor/2011/12/exercise.aspx</a>> that are created when
we’re physically active. So when you’re using the treadmill or rowing
machines, know that you’re not just making sure your body is in tip-top
condition - you’re also taking care of your mental health, too, and
improving your happiness along the way.
<b>Boost Ignored Areas Of Your Health</b>
Our modern lifestyles are great for some things, and not so great for
others. One of the biggest factors is the food we eat, which all too often
fails to deliver the crucial vitamins and minerals we need. If our days
consist of driving to and from work and then sitting at home, we’re liable
to suffer deficiencies in crucial vitamins such as vitamin D and vitamin C,
which can have real health problems
<<a href="http://www.kwikmed.org/vitamin-d-deficiency/" target="_blank">http://www.kwikmed.org/vitamin-d-deficiency/</a>> if they go untreated. The
rise in vitamin D deficiency is getting so bad that it’s becoming an
epidemic in the United States.
<<a href="http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/" target="_blank">http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/</a>>
But never fear, because the gym is here to help! The Harvard School of
Public Health found that those who exercised regularly typically have higher
levels of vitamin D than those who don’t
<<a href="http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/" target="_blank">http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/</a>>,
and also had better cholesterol, while other studies have shown that those
who hit the gym are less likely to be struck down by common colds and
illnesses. Why? Nobody is quite sure yet, but somehow those hours in the
gym make your body better prepared to ward off niggling illnesses. In all,
these studies are giving exercise a pretty big thumbs up!
<b>Improve Concentration</b>
How far along in a book do you usually get before you toss it aside? How
about those long tasks in front of a computer - do you usually find
yourself taking more breaks than you’d like? And how about those long
drives?
Again, no one is quite sure why, but studies have shown that exercise can
give us a major concentration boost. It’s so effective, in fact, that some
schools actually use aerobic cardio in order to boost academic performance
and behavior. After a few weeks of regular exercise, you’ll notice that
you’re able to focus on the important tasks for longer and do them to a
higher standard.
<b>And The Rest</b>
As you can tell, there’s plenty of unintended benefits to exercise, far too
many to list here. To list just a few more: your skin will look better
<<a href="http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html" target="_blank">http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html</a>>,
you’ll have a better handle on your life (especially if you’re battling
addiction), and even your memory will improve.
In many ways, building muscle and getting the body you want are just a
small fraction of the benefits of joining a gym. Not will you look great,
but you’ll feel fantastic and develop traits that can be invaluable in your
day-to-day life. Now that’s special!
</pre>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-40173886767684086392016-01-04T09:26:00.002-05:002016-01-04T09:26:50.995-05:00Fit and Festive - by Jenni Falconer<!--[if gte mso 9]><xml>
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<div align="center" class="western" style="text-align: center;">
<strong><u><span style="font-family: Verdana;"></span></u></strong><span style="font-family: Verdana;"></span></div>
<div class="western">
<span style="font-family: Verdana;">With Christmas and New Year's just behind us, many of us will still be in a festive spirit. And
with shopping, socializing and snowy evenings in front of the fire on the
agenda, it's easy to see how <a href="http://www.cityfitnessgym.com/">going to
the gym</a> can start to take a back seat. During the winter months many of us
start to eat more and exercise less which can have a damaging effect on our
weight and fitness levels. <a href="http://www.webmd.com/diet/holiday-foods-diet">Research indicates that the
average American will gain 2lbs during the Christmas holidays</a> alone and
more worryingly, they will fail to lose this come new year. Although you will
be busy celebrating, there are still plenty of ways to keep fit and healthy
over the Christmas holidays while still having a great time.</span></div>
<div class="western">
<strong><span style="font-family: Verdana;">Winter exercise</span></strong><span style="font-family: Verdana;"></span></div>
<div class="western">
<span style="font-family: Verdana;">Although the prospect of
going out into the cold can seem unappealing, <a href="http://lifehacker.com/how-can-i-keep-my-exercise-routine-in-the-winter-1490385335">exercising
in lower temperatures can actually enable you to burn more calories</a> as the
body works harder to keep you warm. You can also exercise for longer periods of
time in cooler weather which also adds to your calorie loss. From ice skating
to snowboarding, there are a lot of great winter exercises you can do during
the colder months. Even going for a brisk walk in the snow can get your blood
pumping and those feel good endorphins circulating – this can be good for
mental health as well as physical health with many experts recommending light
exercise as a good natural mood enhancer to <a href="http://www.myvitamins.com/articles/articles/beat-the-winter-blues.list">fend
off the winter blues</a>.</span></div>
<div class="western">
<strong><span style="font-family: Verdana;">Eat well and bank
calories</span></strong><span style="font-family: Verdana;"></span></div>
<div class="western">
<span style="font-family: Verdana;">It will come as no surprise
that one of the main causes of Christmas weight gain is over indulgence of
fatty foods and calorific beverages. Although Christmas is a time for
celebration and enjoying meals and drinks with the family, it is important to
do so thoughtfully if you want to battle the bulge. Be mindful of what you are
eating – turkey, vegetables and Christmas pudding are fine but do you really
need all of the accompanying trimmings, lashings of gravy and double cream as
well? Similarly, choose your drinks wisely as <a href="http://www.rehabs.com/pro-talk-articles/on-alcohol-alcohol-use-disorders-and-weight-gain/">drinking
heavily can also contribute significantly to your calorie intake</a>. Opt for
spirits and slimline tonics over beers and liqueurs and remember to keep
hydrated with plenty of water. It can also be beneficial to 'bank' some
calories in the weeks leading up to Christmas with a little extra workout time
per day and some short circuit training in preparation for those extra festive
treats.</span></div>
<div class="western">
<strong><span style="font-family: Verdana;">Yoga and meditation</span></strong><span style="font-family: Verdana;"></span></div>
<div class="western">
<span style="font-family: Verdana;">Christmas is a notoriously
stressful time of year. Whether it's last minute shopping, cooking preparations
or entertaining the family, even the most relaxed person can start to feel the
pressure when the big day arrives. <a href="http://www.meditationtrust.com/how-meditation-can-help-you-cope-with-christmas/">Yoga
and meditation are great workouts to start the day</a> with over the Christmas
period. On a physical level, power yoga in particular can be fast paced and
strenuous enough to help burn off calories but any type of yoga will improve
immunity and strengthen muscles. Mentally, the time out to focus on your
breathing and just relax will give you chance to unwind, decompress and find
calmness within. During this hectic time of year it can really make a
difference to how well you cope under pressure and thus enhance your overall
enjoyment.</span></div>
<div class="western">
<strong><span style="font-family: Verdana;">Dance </span></strong><span style="font-family: Verdana;"></span></div>
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<span style="font-family: Verdana;">Tis the season to be jolly
and why not get into the party spirit by dancing along to your favorite
Christmas songs. Aerobic dance is thought to burn over 400 calories an hour so
whether you are at the office party or simply bopping along in your own
kitchen, it is a great way to keep fit. With technology and exercise going hand
in hand these days, you could add a <a href="http://www.ddrgame.com/ps3pad.html">dance
mat or game</a> to your Christmas list and enlist the whole family in the fun.
Not only will it encourage them to exercise without even leaving the house, but
it will bring everyone together in the spirit of Christmas.</span></div>
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<strong><span style="font-family: Verdana;">Strength workouts</span></strong><span style="font-family: Verdana;"></span></div>
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<span style="font-family: Verdana;">If you do manage to get to
the gym over the holidays then it's important to prioritise your workout. One
area you definitely shouldn't neglect is strength training as your muscle mass
is usually the first thing to decline when you stop exercising. Over the
holidays you might find you put a little weight on but this can easily be fixed
with plenty of cardio in the new year. Once you've lost that muscle mass you
will need to work hard to build it back up again. </span></div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-57538676851155838922015-12-21T10:21:00.000-05:002015-12-21T10:21:39.654-05:00Sweat Inequity and the Evolution of Group Fitness - by Lucinda LaRee<!--[if gte mso 9]><xml>
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As Co-Owner of City Fitness Gym, Cleveland Park’s
neighborhood gym, I take issue with the statement “Gyms suggest a lack of
structure, intensity and discipline” in the article <i>Sweat Equity</i> in the
December 3, 2015 Style section.</div>
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Workouts should have structure – the right variety of
fitness classes, personal trainers, and tailored workouts provide that in a gym
setting. Workouts should provide intensity – and that means different things to
different participants, some want to feel the burn and scream, others find pain
to be long-lasting and negative. Workouts do need discipline to be effective –
trainers provide that for some; group fitness classes bring a social
accountability to others.</div>
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The Council of the District of Columbia gave us a Resolution
as the Longest-Standing Woman owned Fitness business in the District.<span style="mso-spacerun: yes;"> </span>We have been in the fitness business for 33
years. We have survived all the fitness trends and continue in our commitment
to improve the health and fitness of the community. We did not accomplish this
longevity by promoting an elitist attitude, unrealistic physical appearance or
a cult like atmosphere with short-term “Killer Workouts” that promise quick
results and end in long-term overuse injury from unbalanced programming. Maybe
our unique position of being a neighborhood “boutique” gym allows us to offer
more attention and promotes adherence.</div>
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<span style="font-style: normal;">The article suggests that
the Type-A personality is new to DC and that what they seek more stress and
pressure. Type-A’s have been here from the beginning. Some thrive off of more
stress, but many crave a haven from the storm. When 9-11 occurred, when the
Wall Street collapse occurred, when other large stressors have affected our
community, our attendance has gone up. What activities were busier? Yoga, group
strength, and other mind-body modalities. People did not seek torture, they
wanted nurturing and peace. We have many members, Type-A’s and not, who have
been exercising in our friendly community for 25-30 years who could not have
made it to their Silver years healthy and strong if they focused <u>only</u> on
High-Intensity Training Trends.</span></div>
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Don’t get me started on some of the statements or words in
this article that I found offensive: HURTS LIKE HELL.<span style="mso-spacerun: yes;"> </span>HURTS SO GOOD.<span style="mso-spacerun: yes;">
</span>POUNDING.<span style="mso-spacerun: yes;"> </span>BODY-NUMBING. HATE IT
OR HATE IT YOGA.<span style="mso-spacerun: yes;"> </span>MISERABLE.<span style="mso-spacerun: yes;"> </span>INSTURMENTS OF TORTURE.<span style="mso-spacerun: yes;"> </span>S & M.<span style="mso-spacerun: yes;"> </span>FIRE. SCREAMING, FIENDS, BLACK OUT, OBSESSION. These words
belong in the article below RUN, HIDE, FIGHT. AND GET USED TO IT, about 355
mass shootings this year in the United States. This is an interesting
juxtaposing of articles to say the least. This attitude is not a recipe for
longevity but a set up for exercise burnout.</div>
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<span style="font-style: normal;">There is nothing new under
the sun. What many of these programs have done is to rename and amp up already
existing exercise practices. You can take Pilates and yoga, combine them (which
has been done for decades) and “Power” market them with a new name…and they are
still Pilates and yoga, but not necessarily safer or better. Add a celebrity
smile to your marketing and suddenly you have a sensation. Kudos to their
marketing teams, but one wonders if their safety guidelines and teacher
training can properly keep up with the demand. </span></div>
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An interesting article to write might be the evolution of
group exercise and what it does for people. In my 52 years, I have been in a
Sports Illustrated workout video, I brought Ashtanga Yoga into the DC gym
market, I have taught step, strength, slide, hi/lo, circuit classes, interval
training, Pilates and now pole dancing. I get the need for variety and challenge
the mind and the body. Our gym offers a huge variety of classes and types of
trainers to provide that variety and structure to our clientele. We encourage
everyone to work on all fitness components – cardio-respiratory, body
composition, muscular strength, endurance, and flexibility. We also encourage
balance – physical and mental. I personally use the Medicine Wheel as a guide
for wholeness and wellness and we use these same principles to guide our
members. </div>
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I end this with words that I feel would benefit the Type-A,
work-obsessed people of this city and world at large:</div>
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BALANCED</div>
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GROUNDED</div>
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EMPOWERED</div>
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STRONG</div>
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FLEXIBLE</div>
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ENERGITIC</div>
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HAPPY</div>
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GRACEFUL</div>
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CONNECTED</div>
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PEACEFUL</div>
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How we journey there may be the most interesting story of
all.</div>
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Lucinda LaRee</div>
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Co-Owner City Fitness Gym</div>
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<br /></div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-15619505695470583372015-08-24T16:48:00.000-04:002015-08-24T16:49:13.901-04:00Embracing the Wild on the John Muir Trail, by Lucinda LaRee<!--[if gte mso 9]><xml>
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Four years ago I read the book <i>Wild </i>by <a href="http://www.cherylstrayed.com/" target="_blank">Cheryl Strayed</a>. Her story touched my soul.<span style="mso-spacerun: yes;"> </span>I told my sister about the book, and after
reading it she felt the same.<span style="mso-spacerun: yes;"> </span>This was
the beginning of our dream to hike the <a href="http://www.jmt-hiker.com/" target="_blank"><b>John Muir Trail</b></a>.
we grew up on the outskirts of the trail with our father, a miner, who worked
the area and loved to explore the mountains. What a better way for us to
explore the same mountains, honor our father, and embrace our inner “wild” than
to hike in the High Sierra, the range of light.</div>
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Every morning since the New Year I read the <b><a href="https://www.wildernesspress.com/product.php?productid=17093&cat=0&page=1" target="_blank">John MuirTrail Guide</a> by</b> <b>Elizabeth Wenk</b>.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>To make this dream a reality we had to
secure a permit at the end of January through a confusing lottery system put in
place to limit the amount of hikers in the back-country.<span style="mso-spacerun: yes;"> </span>We won our date and entrance location: the
beautiful Tuolumne Meadows, our Dad’s favorite place to hike due to it’s unique
beauty and geological evidence of glacier activity.</div>
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The John Muir Trail totals 210.4 miles. It has 10 passes
that are above 10,000 feet, it is meant to be scenic (and therefore long), has
many snow-covered areas that can impede progress, and therefore takes an obsessive
amount of planning, visualizing and physical preparation.</div>
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There are many times in my life that I am grateful for being
in the profession that I am. Co-owning and operating <a href="http://www.cityfitnessgym.com/" target="_blank"><b>City Fitness Gym</b></a>
gives me a daily workout boost. In addition to my normal workouts that include
yoga, pole fitness, step aerobics and hiking, I added more squats, assisted
pull-ups, and higher intensity core exercises. Hiking up and down mountains is
a very different challenge than a 5-mile hike through a city park.<span style="mso-spacerun: yes;"> </span>In addition to the elevation challenge, the
trail is not manicured and can be quite unstable, and you are carrying your
supplies at all times.</div>
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In researching a hike of this magnitude, it was advised to
keep our packs at 35 pounds or less. Because we had done some backpacking in
the past, we already had what we thought was appropriate equipment. We just
needed to add a few items and some provisions. We were required to carry a bear
canister (which prevents bears from smelling your food), which added weight and
took up precious cargo space. Other items included rope, tent, stove, propane,
cup, spoon, matches, lighter, sleeping bag and air mattress, buff, bandannas,
camp shirt, underwear, long underwear, rain jacket, rain pants, puffy down
jacket, socks, gloves, fleece hat, sun hat, sun glasses, eye glasses, knife,
compass, whistle, map, wilderness first aid kit and emergency handbook, sun
screen, tooth paste and tooth brush, wipes, water treatment tablets, and of
course bear spray.<span style="mso-spacerun: yes;"> </span>Our food included
coffee, chocolate, trail mix, protein bars, mac-n-cheese, tofu jerky, shot
blocks, refried beans, string cheese, tortillas, miso soup, oatmeal, peanut
butter, butter, olive oil, ramen noodles, protein powder. Much to our chagrin,
the packs ended up weighing 45 pounds including water. </div>
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As we were entering the trail 17 miles in, we planned to
hike 10 miles a day to complete the trail including the mileage to exit the
mountains to Whitney Portal. We allowed 25 days including time for rest days
and emergency weather conditions. So much for the best-laid plans…<span style="mso-spacerun: yes;"> </span></div>
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Day one: We hiked through beautiful Tuolumne Meadows
enjoying a gradual climb along the river up Lyell Canyon.<span style="mso-spacerun: yes;"> </span>Little did we know this would be our only
easy day.<span style="mso-spacerun: yes;"> </span>Our first interaction was
with a very cute ranger who checked our permit. Of course, he told us it was
illegal to use bear spray in Yosemite National Park, which happens to be the
bears’ favorite hangout!<span style="mso-spacerun: yes;"> </span>We kept the
spray, crossing our fingers that the bears would allow us safe passage.</div>
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With 1500 through-hiking attempts each year, it is common to
engage with other hikers throughout your trip. Some you may see once at a
watering hole, some in passing. Others may keep a similar pace, and you may see
them frequently throughout your trek. On our second day, we stopped to re-fill
our water bottles at a bridge crossing at the end of the canyon where hikers
frequently gather. There, we met a group of hikers from all over the world. One
hiker, Adam from North Carolina, was hiking alone as the rest of his party quit.
<span style="mso-spacerun: yes;"> </span>He recognized my sister, as he had
lived previously in Bakersfield, from eating at the counter of the <a href="http://24thstreetcafe.com/" target="_blank">24thStreet Café</a> where she works as a
waitress.<span style="mso-spacerun: yes;"> </span>At the same time I met an
18-year-old woman who just graduated from National Cathedral School, which
happens to be here in DC, and worked out at City Fitness<b> </b><span style="mso-spacerun: yes;"></span>with
her aunt.<span style="mso-spacerun: yes;"> </span>It IS a small world after all.</div>
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From there, we started our climb to Donohue Pass, the first
of many passes to come. We felt every one of the 45 pounds on our backs. A hard
lesson learned on the trail was that our backpacking equipment from previous
trips was not exactly right for this longer distance. Most hikers are now using
ultra-light versions of what we were carrying. One thing we were happy not to
have skimped on was our bear canister. On our third night, we set camp at
Garnet Lake, on the edge of Yosemite, an area where there were other campers,
and a bear paid us a visit. We could hear it sniffing and snorting around the
perimeter of our tent. We lay perfectly still except to whisper, “Is that a
bear?”<span style="mso-spacerun: yes;"> </span>It did not smell any food, and
thankfully no food = no problem. It moved on to our neighbor’s tent to be
scared off by a flashlight.<span style="mso-spacerun: yes;"> </span>A very
frightening experience was safely out of the way.</div>
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Daily we woke up naturally at sunrise, had coffee, breakfast
and packed up our camp.<span style="mso-spacerun: yes;"> </span>I was surprised
how long a mountain mile really is.<span style="mso-spacerun: yes;"> </span>We
hiked up switch –backs, down switch- backs over varied terrain; shale, rolling
round rocks, granite slabs, pumice, big stone steps, and wet slippery rocks and
many water crossings, even past a waterfall going down a cliff.<span style="mso-spacerun: yes;"> </span>It took us all day to travel between 7 and
14 miles, climbing up, up, up to 10,000 feet and higher, over a pass and down
the other side trying our best to get below 9000 before dark where we could
camp near water and make a nice warm fire. Many days we were running away from
the inclement weather, doing our best to get over the pass before the afternoon
thunderstorm, rain, sleet, hail or snow arrived.</div>
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It was so great to spend three whole weeks with my sister
Shara, laughing and enjoying the expected muscle pain and soreness but well
worth it to see Mother Nature at her best.<span style="mso-spacerun: yes;">
</span>We made new friends; Fiona, from North Carolina who founded an active ladies of the JMT facebook group, and Legia from the bay area that gave me my trail
name, <i><b>Squaw who stops to talks a lot</b></i>.<span style="mso-spacerun: yes;">
</span>I loved hearing about where everyone I met was from, why he or she was
on the trail and where he or she was headed.<span style="mso-spacerun: yes;">
</span>The funniest line I got from many tired hikers when I asked where they
were going…Canada is all they replied.<span style="mso-spacerun: yes;">
</span>Those skinny PCT hikers could be spotted a mile away!<span style="mso-spacerun: yes;"> </span>And the joke when asking how far it is to
here or there, ‘Mile, Mile and a half.” never got old.<span style="mso-spacerun: yes;"> </span>We meet people from Australia, New Zealand,
Germany, Canada, and Mexico and all over the United States. It was refreshing
to see many young people on the trail and a hand full of women my age inspired
by the book Wild.</div>
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Despite our best planning, food became an issue on the
trail. It is hard to pack with enough variety; we packed a lot of similarly
flavored white foods. In addition to getting a taste aversion to them, food
trash had to be packed in the lower portion of the bear canister causing quite
a smell each time we opened it. It is also impossible to carry enough
provisions for your whole trip in a light enough pack, so there are re-supply
stations along the way. These allowed us to refill our food stores and to have
moments of what you might call “normalcy” in our eating. Often, there are free
giveaway items left out and we found a few treasures. We even shipped ourselves
a bottle of hooch. We did not know until we picked it up that it was illegal to
send it in the mail. Oops…but it helped us make friends. </div>
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About 80 miles in we made it to the Muir Trail Ranch and our
second re-supply.<span style="mso-spacerun: yes;"> </span>We had run out of
food and seeing our bucket was a sight for sore eyes.<span style="mso-spacerun: yes;"> </span>We rummaged through all leftover buckets, finding homemade
strawberry jam, whole-wheat tortillas and luxury items like grapefruit scented
wipes and apricot face wash!<span style="mso-spacerun: yes;"> </span>That
afternoon we set up our camp early at the ranch in a common area, jumped in the
San Joaquin river, soaked in the natural hot springs and shared our contraband <a href="http://bowenswhiskey.com/" target="_blank"><b>Bowen’sWhiskey</b></a> with our fellows campers around the camp
fire. </div>
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The next four days we made our way with up the very hot
Piute Canyon toward Evolution Basin, a place behind our childhood home where
there are 10,000-year-old glaciers.<span style="mso-spacerun: yes;">
</span>This beautiful, rugged, in an “other worldly way” place was my favorite.
Clear, clean ice blue water flows out of granite, down green tarns, into high
mountain lakes, one stacked on top of the other surrounded by boulder fields
all the way to Muir Pass.</div>
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The weather began a turn for the worse and we decided to
change our plans.<span style="mso-spacerun: yes;"> </span>At this point, our
energy was drained, our food supplies were almost depleted, and two hikers had
joined our party and one was having major knee trouble. We did not want to risk
going another 80 miles over 5 more passes over 12,000 feet, so we decided to
exit over Bishop Pass saving the goal of Mt. Whitney for a future trip. This
was the toughest day of all.<span style="mso-spacerun: yes;"> </span>Starting
at 7 am we hiked 7 miles up steep switchbacks in weather that changed every
half hour.<span style="mso-spacerun: yes;"> </span>We made it to Bishop pass
12,000 feet at 4:00p.m. totally exhausted and out of food.<span style="mso-spacerun: yes;"> </span>We hiked another 7 miles down very steep
switch- backs then up and down past 5 lakes until we reached the parking lot at
8:00p.m. </div>
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We planned to hitch a ride to Bishop but saw no one around.
Earlier that day we meet a packer with his mules who told us we could use the
phone at the pack station a mile/mile and a half down the road from the parking
lot.<span style="mso-spacerun: yes;"> </span>We left our friends and backpacks,
only taking our bear spray, as it was getting dark and headed to find help. As
we walked we noticed headlights coming down the road so we stuck out our thumbs
and a sweet family, forgiving our stench, gave us a ride.<span style="mso-spacerun: yes;"> </span>They had talked with our friends who asked
them to be on the look out for us.<span style="mso-spacerun: yes;">
</span>They did not have room in their car for all four of us but surprised us
by going back to pick up our friends and packs and hauling them to the pack
station.<span style="mso-spacerun: yes;"> </span></div>
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The phone did not work!<span style="mso-spacerun: yes;">
</span>So <i>Squaw who stops and talks a lot</i> was appointed the task of
asking a guest in one of the log cabins to give us a ride to where we could get
cell phone reception and call my local family to pick us up.<span style="mso-spacerun: yes;"> </span>Instead, the kind man with a very big truck
and his teenage son took us the whole 30 miles to town and dropped us off at a
restaurant.<span style="mso-spacerun: yes;"> </span>Thank god for small and
large miracles.<span style="mso-spacerun: yes;"> </span>As he was driving the
sky opened up and it rained cats and dogs.<span style="mso-spacerun: yes;">
</span>Thanks to these warm hearted souls we made it out of the WILD and to our
small hometown safe and warm. </div>
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Life is meant to be enjoyed, feet on the ground, spiraling
up to our higher self to vibrate at a higher frequency. We learned to respect
nature in both its beauty and its harshness. I have a deeper appreciation for
fries and milk shakes, as that meal I had waiting for my niece Holly to pick us
up tasted amazing. Our warm and comfortable bed in Mammoth Lakes was so
soothing. And we awakened the next day to sunshine and fresh food including a
kale and brussel sprout salad with an ice-cold beer at Mammoth Brewing Company.<span style="mso-spacerun: yes;"> </span>A great ending to a wonderful adventure!</div>
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City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com4tag:blogger.com,1999:blog-2195051928248721650.post-67220604813962457692015-02-18T10:46:00.001-05:002015-02-18T10:46:13.659-05:00A Giving Community: The City Fitness Crowdfunding Campaign, by Dega Schembri<!--[if gte mso 9]><xml>
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Launching a Crowdfunding Campaign is a bit daunting for so
many reasons.<span style="mso-spacerun: yes;"> </span>For me, however, the
biggest challenge, plain and simple, was the sheer fact that we would be asking
for donations.<span style="mso-spacerun: yes;"> </span>Asking for anything is
particularly hard for me unless it is for a donation to a charity that I
believe in, and this was a little different.<span style="mso-spacerun: yes;">
</span>Although City Fitness is a community, we are also a business, and we are
asking people to show their support for it by making donations.</div>
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Before we even launched our campaign, the first step I had
to take was going out into the Cleveland Park Community to ask for donations
from our area merchants.<span style="mso-spacerun: yes;"> </span>As part of our
Crowdfunding Campaign, we wanted to offer “perks” for anyone that made a
financial donation.<span style="mso-spacerun: yes;"> </span>For example, if you
donate $50.00 you will receive a 20% discount from an area merchant.<span style="mso-spacerun: yes;"> </span>In the past, we have received tremendous
support from these businesses when we hold our annual Fitness Fiesta
Fundraisers to support various non-profit charities, such as Girls On The Run
DC.<span style="mso-spacerun: yes;"> </span>This time, we are asking them to
support our business.<span style="mso-spacerun: yes;"> </span>These are other
small businesses, like us, struggling to keep afloat.<span style="mso-spacerun: yes;"> </span></div>
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My first stop was Weygandt Wines, our downstairs neighbor in
the Park-n-Shop.<span style="mso-spacerun: yes;"> </span>Without hesitation,
they agreed to offer a 20% discount on any wine purchases.<span style="mso-spacerun: yes;"> </span>I was met with success again and again right
in our own center with Ibhana’s, the new woman’s clothing shop that just opened,
Parcel Plus DC and Paragon Thai.<span style="mso-spacerun: yes;"> </span>From
that point on, I would say that 99% of the merchants that I approached readily
agreed to very generous “perks” - discounts on services, discounts on meals,
free eye exams – it was simply unbelievable.<span style="mso-spacerun: yes;">
</span>Our own trainers offered discounts on their training packages.<span style="mso-spacerun: yes;"> </span>A member offered a discount on acupuncture
and our staff massage therapist offered a discount on massages. In less than
two days, we accumulated so many perks that the Indiegogo site could not handle
the volume.<span style="mso-spacerun: yes;"> </span>We had to combine some of
the perks to fit into the site’s template to fit them all!</div>
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This was just the beginning of my being overwhelmed with the
amount of generosity shown.<span style="mso-spacerun: yes;"> </span>We launched
the campaign and as of right now we are almost at 50% of our goal.<span style="mso-spacerun: yes;"> </span>We received two very generous donations of
$1,000.00 and another of $500.00.<span style="mso-spacerun: yes;">
</span>Unbelievable.<span style="mso-spacerun: yes;"> </span>Many of the women
who are students of mine at our corporate site, the US Supreme Court, who do
not even and will probably never come to City Fitness Gym donated.<span style="mso-spacerun: yes;"> </span>We had one member who is struggling
financially and offered to help in any other way than with a monetary donation
and then ended up donating anyways!<span style="mso-spacerun: yes;">
</span>Another member not only donated, but is offering to buy a drink to the
first 25 folks that show up to our public Crowdfunding event, the date and
location to be determined.</div>
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I understand the expression, “my cup runneth over”.<span style="mso-spacerun: yes;"> </span>It is with a very full and grateful heart
that I offer my deepest thanks to everyone that has participated so far.<span style="mso-spacerun: yes;"> </span>It does indeed take a village to create and
continue our special City Fitness community.</div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com1tag:blogger.com,1999:blog-2195051928248721650.post-78235274971519047032015-01-24T12:11:00.000-05:002015-02-03T19:02:00.427-05:00Small Business – The Roots of a Community, by Lucinda LaRee<!--[if gte mso 9]><xml>
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I come from working class roots, as does my business
partner, Dega.<span style="mso-spacerun: yes;"> </span>I grew up at the base of
a 13,688-foot Mt. Tom in the Eastern High Sierra.<span style="mso-spacerun: yes;"> </span>My father worked for Union Carbide, The Mine in the Sky.<span style="mso-spacerun: yes;"> </span>One of the most productive tungsten mines
during WW2.<span style="mso-spacerun: yes;"> </span>We lived in a little mining
village called Rovana.<span style="mso-spacerun: yes;"> </span>At the heart of
the community was the gymnasium and in close second, the baseball field.<span style="mso-spacerun: yes;"> </span>It was here we gathered as a community to
watch our father’s train with old leather boxing gloves and medicine balls and
our fathers and our mothers play ball. It was here boys and girls alike learned
to play basketball, volleyball, baseball, softball, football, as well as
cheerleading and gymnastics.<span style="mso-spacerun: yes;"> </span>It was
here we gathered for the Halloween Carnival and the company Christmas party to
sit on Santa’s Lap and Vacation Bible camp.<span style="mso-spacerun: yes;">
</span>Because I grew up in a close-knit community that valued exercise and
sports it was a natural fit for me, coming of age during the fitness boom to
dream up a future in fitness.<span style="mso-spacerun: yes;"> </span>I just
wanted to continue running, dancing and “cheering” people on!</div>
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This past summer I visited Rovana on my way into the
backcountry for a backpacking trip.<span style="mso-spacerun: yes;"> </span>The
mine closed over 20 years ago and the village has found itself populated with a
different community. Since its back yard consists of some of the best rock
climbing and mountain climbing in the world, you can find mountain and rock
climbers from all over the world.<span style="mso-spacerun: yes;"> </span>I was
heart broken when I saw the little gym had been torn down.<span style="mso-spacerun: yes;"> </span></div>
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The fitness business has changed so much over the past 31
years (the lifetime of our business). The industry started out primarily as
small independently owned fitness studios, offering aerobics “Jane Fonda” style
and gyms for weight training, in the style of bodybuilding like Arnold
Swartzneger.<span style="mso-spacerun: yes;"> </span>The studio trend is
making a comeback in the yoga and specialty class world although their fiscal
wellness is being compromised by the name brand/elite celebrity sponsored
fitness trend businesses like Soul Cycle and Balanced Core.<span style="mso-spacerun: yes;"> </span></div>
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The health and fitness business has grown into large,
corporate, impersonal box gyms that are doing their best to not only gobble up
the market share of memberships and personal training, but are now going after
the yoga and specialty market too.<span style="mso-spacerun: yes;">
</span>These gyms focus on quantity of membership over quality of member
service.</div>
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We are “The Little Gym That Could.”<span style="mso-spacerun: yes;"> </span>Our roots go deep.<span style="mso-spacerun: yes;"> </span>We got our start as a business offering
fitness at the work site, grew into a fitness studio and then a neighborhood
gym. </div>
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We have keep our doors open despite the competition because
we focus on the people first.<span style="mso-spacerun: yes;"> </span>We
believe in paying a living wage and want to help our employees grow their
fitness careers and be successful. We believe in our members and we want to see
them in the gym, working out and getting stronger. We believe in
relationships.<span style="mso-spacerun: yes;"> </span>In a world that promotes
isolation and individualism we go against the grain.<span style="mso-spacerun: yes;"> </span>We have purposefully resisted some of the tech trends like TVs
everywhere in the gym, and key cards to check members in by sliding their card
through a scanner.<span style="mso-spacerun: yes;"> </span>We check everyone in
by their name, we want to get to know you and we want to create a community
where people can come and feel welcome and make friends.<span style="mso-spacerun: yes;"> </span></div>
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This can’t happen if everyone is into himself or herself and
their own technology just tuned out with their headphones or watching TV or
IPADS.<span style="mso-spacerun: yes;"> </span>We hope to continue to be a
place neighbors want to gather and motivate each other to stay strong mentally,
physically, emotionally and spiritually.<span style="mso-spacerun: yes;">
</span>Many studies show that friendship makes people happier and happy people
live longer!</div>
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But the truth is that staying vibrant in this business means
keeping up with the trends, staying innovative in training methods and fitness
class offerings as well as equipment.<span style="mso-spacerun: yes;">
</span>We have been doing business in Cleveland Park for 21 years and our
business needs a facelift.<span style="mso-spacerun: yes;"> </span>We are
grateful recipients of the Great Streets Grant and this has allowed us to make
some much needed faculty upgrades from our locker room renovations, to new very
expensive HVAC units.<span style="mso-spacerun: yes;"> </span>Not so glamorous
but necessary.<span style="mso-spacerun: yes;"> </span>Now we need working
capital to upgrade our weight equipment and other facility needs.</div>
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To do this, we have become a part of this DC Crowd Funding
Challenge. This is an exciting fundraising program allowing staff, members and
friends of City Fitness Gym to give us that little extra financial help to
reach our goals as we continue to go the extra mile to help them reach theirs.
Check out our Crowdfunding website and please consider being a part of
maintaining our special community. <a href="http://www.indiegogo.com/projects/the-little-gym-that-could">http://www.indiegogo.com/projects/the-little-gym-that-could</a></div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-71138887333830712452015-01-21T13:21:00.000-05:002015-01-21T13:23:09.451-05:00Perspective about Physicality, by City Fitness member Neil Proto<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">I just returned from the Falklands, South Georgia, and the Antarctic, a National Geographic expedition. Twenty-four days. Departing from Ushuia,
Argentina, through the Beagle Channel once explored by Charles Darwin. My imperative for going was the journey of Sir Ernest Shackleton; what he and
other Antarctic explorers saw, in part, even though Iâd see it through the 21st century prism of better gear and an obvious safety net. We did
not avoid risk, and often could not avoid the radical, often abrupt changes in the weather, ice conditions, the rough sea and wind currents in
the Drake Passage, and the potential for the accident, including in the places Shackleton journeyed with his men during his failed expedition in
1914. It's been 100 years since his expedition began. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Many elements of the trip resonated with me: one was the way National Geographic managed risk, the other was how physical preparation - training
of a deliberate, intense kind over decades - made a difference. I include in that a range of outdoor activities - snowshoeing, hiking, kayaking, and
sailing (as the crew) among them, mostly in the Pacific Northwest, and with friends who taught me the meaning of safety, preparation, weather,
and the value of camaraderie at hard moments. There also was running, playing tennis, standing on the METRO, and walking, not riding the
escalator. Consistently throughout all of that, at times daily, certainly regularly, were workouts and the occasional expert training lessons and
very particularized guidance at CityFitness. It has been, and was on this expedition, of imminent value to know my body, what muscles to use and
what to call upon at different times. Perhaps most surprising to me were the few moments when the "accident" loomed or happened, including once
when I slipped on wet tussock grass coming down a steep incline, and found that I "fell" into a position that I'd learned in yoga! It was the first
thought I had when I stood up, and then continued, unharmed, down the hillside. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">The ultimate benefit was that I got to see more, walk higher and longer, cross rapidly moving streams coming off melting glaciers, and embrace
every physically demanding opportunity. I did it with a very clear understanding of my physical limitations. It also meant, I got to see yet
broader, stunning vistas, experience harsher winds and cold, and see penguins walk confidently up thousands of feet in snow and ice to reach
their colony.
Neil Thomas Proto
CityFitness member for 15 years.
(anyone interested in more narrative, photos, and videos can go to
FACEBOOK; 7 posts, all of which are "public" (not confined to Friends) or to
<a href="http://www.neilthomasproto.com/">http://www.neilthomasproto.com</a></span></span>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-48867687977650752342015-01-13T18:58:00.000-05:002015-01-13T18:58:13.768-05:00Join City Fitness' Crowdfunding Project!<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:DoNotOptimizeForBrowser/> </w:WordDocument> </xml><![endif]--><span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"></span><a href="https://www.indiegogo.com/projects/the-little-gym-that-could">Click to See Our Indiegogo Crowdfunding Project!</a><br />
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Just like many of you, City Fitness has goals for the New Year. To expand on our 2014 renovations, the next round of the Great Streets Grant will help us with some further modernization and equipment upgrades. But we want to do more…a lot more. </div>
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City Fitness is a small business founded in 1983 with the simple beginning of providing on-site fitness instructors to places of business. Considered cutting edge at the time, work site fitness is now considered a mainstay and we have persevered. We provide fitness classes to the US Supreme Court, National Gallery of Art, World Bank, the Holocaust Museum, and the National Zoo to this day.</div>
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Our gym has been serving the fitness needs of the Cleveland Park community in Washington, DC for over 21 years. We have awesome long-term members, some of who have been with us since we opened, and this stability and co-support has created a thriving community where we serve people of all ages and abilities. We are a home-away-from-home where members feel safe, connected and welcome. We maintain a quality member service mindset in an era where customer service has diminished, priding ourselves on providing personal attention. City Fitness is the "Cheers" of Fitness because, unlike other gyms, we actually “know your name.” <br />
<br />
<br />
Being small in a world of big box facilities, a woman-owned gym in a male-dominated field, and a friendly, neighborhood business in an ever- growing isolated world, we face the challenge of staying competitive. We have invested in our physical space constantly through the years with new equipment, new floors, painting, updating our accessories, and improving our customer service and staff education. In 2014, we began a major capital improvement campaign: with assistance from the Great Streets Grant we partially refurbished our locker rooms and replaced our aged fitness floor A/V equipment. In 2015, we are poised to finish the locker room upgrades, replace our HVAC system, upgrade our cardiovascular machines and more. The Great Streets Grant will help us with some of this, but we want to do so much more. <br />
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<br />
Our budget does not allow for the upgrades to our weight room equipment and other parts of our A/V systems. There are 4 weight room pieces that could be more user-friendly - especially for our more mature members while, at the same time, still serving our elite athletes. Our televisions are very old and are difficult to see on some cardio machines. Our campaign to raise $10,000.00 will allow us to begin the effort of replacing these items. Help us achieve this goal while still allowing us to optimally service the diverse demographics that our gym proudly attracts. If we don't reach our goal, we will purchase as many pieces of equipment as we can with the money we raise. So, no amount is too small to help and every bit of it will help with working capital toward our upgrades.<br />
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<br />
We are very happy to provide wonderful perks from the local neighborhood businesses of Cleveland Park as well as from our own staff. As a “Thank You” for your contribution, we are offering discounted personal training packages, massage specials, and much more. Or, give the gift of fitness with a discounted membership! City Fitness Gym is proud to continue to be your neighborhood gym. Lift Locally, Think Globally. <br />
<br />
Thank you,<br />
Dega and Lucinda<br />
<br />
<br />
<br />
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<br />City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-73497373848433783682014-11-07T13:34:00.000-05:002014-11-07T13:39:18.277-05:00The Positive Influence of Physical Training During Recovery, by Jennifer Elson<!--[if gte mso 9]><xml>
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<b><u><span style="font-family: Verdana;"></span></u></b><span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">Substance abuse is a growing concern, with
close to <a href="http://www.drugabuse.gov/publications/drugfacts/nationwide-trends">24
million Americans misusing drugs</a> each month. While drugs such as marijuana,
crystal meth and heroin may come to mind when you think of substances that
people are likely to become dependent on, this is only part of the issue as
increasing numbers of people are becoming hooked on prescription drugs. Indeed,
one-third of people who took drugs for the first time reported <a href="http://www.whitehouse.gov/ondcp/prescription-drug-abuse">taking a
prescribed product recreationally</a>. Opiate based painkillers are among those
most commonly abused, with increased demand for <a href="http://www.centers.org/treatment/top-hydrocodone-rehab-centers/">specialist
opiate recovery programs</a>. However, there is growing evidence that besides
the traditional medical and psychological approach to drug treatment, <a href="http://www.cityfitnessgym.com/benefits/">exercise offers significant
benefits</a> during the recovery process.</span><br />
<br />
<b><span style="font-family: Verdana;">Working out to achieve better
mental health</span></b><span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">One way in which getting active can help
addicts is by promoting good mental wellness. It is acknowledged that poor
mental health is a <a href="http://www.mayoclinic.org/diseases-conditions/prescription-drug-abuse/basics/risk-factors/con-20032471">risk
factor for taking prescription medications</a> and illegal drugs. That’s not
all though, as conditions such as depression and anxiety can also make it much
harder for addicts to successfully quit. The ability of physically training to
boost your mood and relieve anxiety is therefore beneficial for anyone in
recovery who is already affected by these mental health problems, but how does
working out improve your well-being?</span><br />
<br />
<span style="font-family: Verdana;">Exercise is certainly a <a href="http://my.clevelandclinic.org/disorders/depression/hic_how_does_exercise_improve_depression.aspx">useful
treatment for mild to moderate depression</a>, though no particular form of
training seems to offer benefits over another, so whether you prefer a gym
session or fitness classes, either can potentially lift your spirits. This is
partly thanks to the endorphins released when you work out. Endorphins are
chemical messengers in your brain, which promote positive feelings and you can
feel euphoric after intense exercise, which is what a “runner’s high” refers
to. These aren’t the only mood-boosting chemicals released on activity, as you also
produce more serotonin and dopamine. At the same time as these positive
chemicals rise, those that induce stress, such as cortisol, fall, which helps
you to relax. However, changes in your brain chemistry and your blood work only
go some of the way to explaining the mental boost you get from exerting
yourself.</span><br />
<span style="font-family: Verdana;">For instance, exercise is a great
distraction, helping you to forget your troubles. Even if this gives you just
temporary relief from anxious thoughts, this is still a welcome opportunity for
some respite. Another benefit is that when you set yourself achievable fitness
goals and you meet them, this enhances your self-esteem, so you feel better
about yourself. A further plus point for physical activity is that it promotes
healthier sleep patterns, so you find it easier to drop off and are less
inclined to wake up during the night. This is good news, as low mood and
anxiety can stop you sleeping, but a lack of sleep can also make the conditions
worse, so a vicious circle develops. Finally, when you join a fitness center,
it is another opportunity to engage socially, which itself is known to improve
the way you feel.</span><br />
<br />
<b><span style="font-family: Verdana;">Fitness training as part of rehab</span></b><span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana;">There is certainly evidence in relation to
cocaine, amphetamine and crystal meth that regular exercise has a <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276339/">positive influence
on drug taking</a>. For instance, when someone works out experimentation is
less likely to become a regular habit, you consume less overall, your habit is
less likely to spiral out of control or lead to binges, and when it comes to
getting clean you are at lower risk of a relapse. So how can physical training
have such a positive influence on drug use?</span><br />
<span style="font-family: Verdana;">Firstly, as already mentioned exercise
helps to reduce depressive and anxious symptoms, with users often taking drugs
to mask these or to offer a form of escape. The positive changes that occur in
your brain when you work out can also trigger its reward center, resulting in
feelings of pleasure similar to those that you might achieve from drug taking.
In the same way that focusing on a training session can help to distract you
from your problems, this additionally allows you to better cope with your
cravings. Similarly, knowing that you have met your exercise goals gives you
the confidence that you can achieve a life free from drugs, so spurs you on to
do just that. Then if that isn’t enough, the chance to meet new people is
helpful when you are trying to avoid old acquaintances that you associate with
your previous habit.</span><br />
<span style="font-family: Verdana;">Although making the gym a regular part of
your week can potentially help you to overcome problems with substance abuse,
you should always seek professional help if you are struggling to free yourself
from the hold of drugs.</span><br />
<br />
<span style="color: red;">Jennifer Elson is a writer who contributes to a number of health and</span> <span style="color: red;">wellness sites on various topics. Prior to taking a career break to</span> <span style="color: red;">bring</span>
<span style="color: red;">up her two children, she worked in the healthcare sector helping people</span> <span style="color: red;">achieve better diets and fitness.</span>
<br />
<br />City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-24910285367040052992014-04-26T11:06:00.001-04:002014-04-26T20:06:29.799-04:00Real Women Deadlift at City Fitness Gym - Just Ask Heide Herrmann!<br />
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I stand five foot three inches tall on a good day.<span style="mso-spacerun: yes;"> </span>I am a 40-year-old woman who wears pink
shirts and pigtails to the gym.<span style="mso-spacerun: yes;"> </span>At
first glance you might think I’m the kind of person who spends most of her
workout time on the elliptical, with maybe a few triceps dips thrown in because
someone told me that’s how you get "Michelle Obama arms."<span style="mso-spacerun: yes;"> </span>You might assume that the weight room is
foreign territory for me.<span style="mso-spacerun: yes;"> </span>But you would
be wrong.</div>
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So far, my heaviest deadlift is 230 lbs. I squat 185 lbs. for reps.<span style="mso-spacerun: yes;"> </span>When I lift, I wear a heavy-duty belt around
my waist and straps around my wrists.<span style="mso-spacerun: yes;">
</span>Both are pink.<span style="mso-spacerun: yes;"> </span>I’ve been an
attorney for fifteen years, and I’m very proud of what I do for a living.<span style="mso-spacerun: yes;"> </span>But I’ve never been more proud of anything
than I am of the work I’m doing in the gym.<span style="mso-spacerun: yes;">
</span>There is no rush like setting a new personal record, and then looking up
to see that all the guys in the weight room were watching when I did it.<span style="mso-spacerun: yes;"> </span>There is no better feeling than the soreness
that comes from working my muscles to failure and then letting them rebuild
themselves, bigger and stronger than before.<span style="mso-spacerun: yes;">
</span></div>
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And no, I am not “bulking up.”<span style="mso-spacerun: yes;"> </span>That’s a myth that keeps countless women away from strength
training, which is unfortunate, because we need it.<span style="mso-spacerun: yes;"> </span>Over the last two years I’ve lost just over 50 lbs. I’ve gone down five dress sizes. I was curvy
before and I always will be.<span style="mso-spacerun: yes;"> </span>But
they’re better curves now, trust me.</div>
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My newfound love of weightlifting began when I met Phil, my
personal trainer at City Fitness.<span style="mso-spacerun: yes;"> </span>I
would never and could never push myself the way Phil pushes me.<span style="mso-spacerun: yes;"> </span>I used to get frustrated when I had eked out
what I thought was the last rep I could possibly manage, just to hear Phil tell
me “only five more.”<span style="mso-spacerun: yes;"> </span>Now I might laugh,
or <a href="https://www.blogger.com/null" name="_GoBack"></a>I might curse him under my breath, but I keep going,
because I know he’s right – if Phil says I can do five more, I can do five
more.<span style="mso-spacerun: yes;"> </span>I’ve come to trust him
implicitly, and he has convinced me that I am capable of performing feats I
once thought impossible.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
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So I’m going to stick with this.<span style="mso-spacerun: yes;"> </span>This is not like the piano lessons when I was eight, the scarf I
started knitting when I was ten and still haven’t finished, or the book I
always say I’m going to write.<span style="mso-spacerun: yes;"> </span>I
already know I will never stop lifting.<span style="mso-spacerun: yes;">
</span>It makes me happier, healthier, and more energetic than I’ve ever been,
and now I can never go back.</div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-2554482514963211962014-03-12T16:14:00.000-04:002014-03-12T16:14:34.279-04:00Finding the Fountain of Youth...in the Potomac River, by Dega Schembri<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2zIwTU0qXi8vGiTgp2suYWnNAET7nQPzh0bhfLpAZ6_Fvp8CV3nJIQrqK-lYcf-mPj3T6-lymTmI1f_HxFTpxPSOIx_n6XjGWOwJ4c58YT95jwCTjTrvtQ3w4odg0LwH9JVrCwrmhPnlo/s1600/OWNERS%252CDEGA%252CTRIATHLON%252C+2012.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2zIwTU0qXi8vGiTgp2suYWnNAET7nQPzh0bhfLpAZ6_Fvp8CV3nJIQrqK-lYcf-mPj3T6-lymTmI1f_HxFTpxPSOIx_n6XjGWOwJ4c58YT95jwCTjTrvtQ3w4odg0LwH9JVrCwrmhPnlo/s1600/OWNERS%252CDEGA%252CTRIATHLON%252C+2012.JPG" height="240" width="320" /></a></div>
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Somehow I got it into my head that when I turned 60 I would
do a triathlon.<span style="mso-spacerun: yes;"> </span>But, then I had a minor
health scare at age 57 and the perfect counter strike was to strengthen my
lungs.<span style="mso-spacerun: yes;"> </span>So I decided to take up
swimming and what better motivator to learn how to swim than by signing up for
a triathlon?<span style="mso-spacerun: yes;"> </span>Don’t get me wrong; I was
no stranger to the water having been raised in Detroit in the proximity of the
Great Lakes. But swimming free style, breathing properly, and going for 750
meters (1/2 mile) in the open water was, in a word, frightening!<span style="mso-spacerun: yes;"> </span>I couldn’t even swim 25 meters without
stopping and that was in a pool. Open water would be even worse. So what was I
thinking?<span style="mso-spacerun: yes;"> </span></div>
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For the sake of full disclosure I have been in the fitness
business for 30 plus years steadily teaching aerobic and body sculpting classes
and providing personal training sessions at the fitness facility in Washington,
DC that I co-own, City Fitness Gym. I also do my own weight training workouts.
While I am not a cyclist, a runner and clearly not a swimmer, I knew that I had
the physical ability and endurance to do all three.<span style="mso-spacerun: yes;"> </span>I would just be completely out of my comfort zone.<span style="mso-spacerun: yes;"> </span>I decided that this would be a good
thing.<span style="mso-spacerun: yes;"> </span></div>
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I believe that as we age, our fears often become bigger and
we stick with what we know and take fewer risks. I also believe that when you
stop exploring, stop trying new things, and stop pushing yourself beyond your
own level of comfort, you accelerate the aging process.<span style="mso-spacerun: yes;"> </span></div>
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At age 57 I signed up for the 2009 New Jersey Sprint
Triathlon and immediately enrolled in the DC Triathlon Club’s “New Triathlete
Program” (NTP).<span style="mso-spacerun: yes;"> </span>Their first training
session began with a 5 K run and I was undoubtedly the oldest in the
group.<span style="mso-spacerun: yes;"> </span>I quickly discovered, though,
that most everyone was nervous about the run, not everyone was a runner and
“triathlete wannabes” came in all sizes and shapes. It was a hopeful start.</div>
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During the NTP program I participated in all the group
workouts and clinics.<span style="mso-spacerun: yes;"> </span>Not only did I
stand out because of my age, I also had a bike that was not your state of the
art “Tri-Bike”.<span style="mso-spacerun: yes;"> </span>It was a bike that I
was emotionally attached to, having been given to me by my staff when I turned
50.<span style="mso-spacerun: yes;"> </span>With it’s purple flower
decorations, I was constantly asked if THIS was the actual bike I was going to
use in the NJ Triathlon, to which I would proudly reply, YES! </div>
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When the day finally arrived, I was a wreck.<span style="mso-spacerun: yes;"> </span>A few weeks prior to the real event I
participated in a practice triathlon sponsored by the DC Tri Club.<span style="mso-spacerun: yes;"> </span>It’s called “practice” for a reason.<span style="mso-spacerun: yes;"> </span>First, the swimming was done in a pool – a
far cry from the open water of a lake – and though I completed the swim, I was
the last one out of the pool. Next, I had to immediately hit the bathroom (nerves)
before I could get on my bike, and to top it off I started my run with my bike
helmet on.<span style="mso-spacerun: yes;"> </span></div>
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The memory of all of that forced me awake even earlier than
I needed.<span style="mso-spacerun: yes;"> </span>We arrived at the event at
about 6 a.m. and as I waited for my group to get called into the water, a woman
about my age standing next to me could feel my fear (and probably also see my
entire body shaking). She told me not to worry and that once I got out of the
water I would probably pass her up on the run. The open water is intimidating
because as you follow the big orange buoys that help you keep track of where
you are going, you have a pack of other folks swimming over you, doing the same
thing.<span style="mso-spacerun: yes;"> </span>Despite all my freestyle
training, my swim on that day consisted of a combination of the backstroke,
sidestroke, and breaststroke and sometimes the front crawl. But I made it out
of the water, the endorphins kicked in, the hardest part was over and I was in
competitive mode.<span style="mso-spacerun: yes;"> </span></div>
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When you participate in triathlon events, they make sure
that your body is marked using a bold black marker to write your race number on
your arm and your age on your calf. This mortified me until I passed someone
younger than me and was elated that they could see my age. The encouraging
woman that calmed me down at the beginning of the race was correct – I did pass
her during the running segment.</div>
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I don’t think I will ever forget the feeling of crossing
that finish line, especially with my son watching and cheering me on.<span style="mso-spacerun: yes;"> </span>I did it!<span style="mso-spacerun: yes;">
</span>I wanted to do more!<span style="mso-spacerun: yes;"> </span>I was
hooked.<span style="mso-spacerun: yes;"> </span>And most importantly, from that
day forward, I could say that I AM A TRIATHLETE!</div>
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<br /></div>
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Since my first triathlon, I spent a lot of time and money
learning how to swim better.<span style="mso-spacerun: yes;"> </span>I now
enjoy the quiet, meditative, and rhythmic back-and-forth of swimming laps; my
Zen of swimming.<span style="mso-spacerun: yes;"> </span>I bike almost one hour
to and from work whenever I can and get a short run in about once a week.<span style="mso-spacerun: yes;"> </span>I even sign up for some 5K and 8K runs.</div>
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I have since participated in four more triathlons, three of
which were on the Potomac River.<span style="mso-spacerun: yes;"> </span>Of
those five I have actually won my age division three times! Even though winning
isn’t really my goal, getting up on the platform and being number ONE is quite
the emotional boost! My goal is to do one triathlon a year.<span style="mso-spacerun: yes;"> </span>I love the cross training aspect of triathlon
training because it does not limit you to just one sport. Swimming has made my
entire upper body noticeably more toned and the running and biking have
strengthened my lower body.<span style="mso-spacerun: yes;"> </span>I still
participate in other types of fitness activities including Yoga and Pilates.</div>
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<br /></div>
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Today, I feel physically younger at 62 than I did at 52 and
attribute it to my triathlon training.<span style="mso-spacerun: yes;">
</span>Who would have thought that I would find the fountain of youth swimming
the notoriously murky waters of the Potomac River?<span style="mso-spacerun: yes;"> </span>So, don’t let your chronological age hold you back either
mentally or physically.<span style="mso-spacerun: yes;"> </span>I challenge
you to TRY A TRI!<span style="mso-spacerun: yes;"> </span>It only takes
completing one to say “I AM A TRIATHLETE!”</div>
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City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-3797319867655203392014-01-10T14:01:00.003-05:002014-01-10T14:02:30.656-05:00Silver is the New Blonde, by Lucinda LaRee<!--[if gte mso 9]><xml>
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I turned 50 this year, went through menopause, grew out my
silver mane, became a grandmother and joined the Pole Pressure Dance Troupe.</div>
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The half-century mark snuck up on me. Busy raising my son,
owning and operating my gym, and living my ups and downs, I woke up one day and
realized I had gained 20 pounds in the last 7 years. ‘How did this happen?’ I
asked myself. Being a lifetime fitness enthusiast and owner of a health and
fitness business it seemed out of character to find myself overweight or should
I say, ‘over FAT!’</div>
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Looking back I can see where it all started. When I turned
43, I was peri-menopausal. </div>
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Hot flashes, no sleep, and all I wanted to do was eat potato
chips and drink beer. I was emotional and stressed out! I was going through a
separation, my teenage son was acting out, and my life was not what I expected
it be. I moved to the suburbs and added an hour-long commute to my already
packed day that meant more sitting and more stress.</div>
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For years, clients and students have told me about getting
stuck in ruts. I realized that was exactly what was happening to me – mentally,
emotionally, physically and spiritually. It was time to re-center and use the
Native American Medicine Wheel to change my life.</div>
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My intention for 2012-2013 or “The Rainbow Bridge” as Brooke
Medicine Eagle, author of <i style="mso-bidi-font-style: normal;">The Last Ghost
Dance,</i> calls it has been to focus on the Native American Medicine Wheel to
balance my life. The Native American Medicine Wheel represents the horizon line
and is divided into the four cardinal directions: North, East, South and West.
It is then subdivided into four more directions: North/East, South/East,
South/West and North/West. The center of the wheel represents the self and
one’s connection to the sacred circle, or circle of life. In India this “sacred
circle” is known as a Mandala. </div>
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<br /></div>
<div class="MsoNormal">
Circles are found in nature as in the rings of a still lake
when you drop a pebble into it, the rings of a tree trunk that tell its age,
the movement of a hurricane or whirlpool, the shape of the Sun, moon and
planets, and the cycles of time and seasons. My roots are not just silver –
they are grounded in my Native American ancestry and my yoga practice. Both
cultures emphasize balance and harmony, and influence my life.</div>
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<br /></div>
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In <i style="mso-bidi-font-style: normal;">The Last Ghost
Dance,</i> Brooke encourages all of us women to take responsibility to heal
Mother Earth. To heal the world we live in we need to first heal the body we
live in. To do this we must take a good hard look at our lives, past and
present, take steps to heal the wounds, and transform our inner landscape. We
must let go of the people, things, and thoughts that weigh us down, be in the
now and intentionally create a new vision for our life. Then we can move
courageously forward.</div>
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<br /></div>
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One thing I discovered on my inner journey was remembering
how much I loved music and dance. It was my love for Jane Fonda and Jazzercise
when I was 16 that got me on my path to becoming a fitness professional.
Through the years, movies and dance sparked my interest and my creativity. I
read a book many years ago called the <i style="mso-bidi-font-style: normal;">S
Factor</i> by Shelia Kelly named after the S-curvature of the female body.
After reading this book I wanted to learn more about feminine erotic dance and
pole fitness. During the first introductory class I was so amazed at the
teacher and how she could move her body, defy gravity and how beautiful,
powerful, strong and fit she was. I was intimidated, impressed and out of my
league!<span style="mso-spacerun: yes;"> </span>But I took a leap of faith and
started Pole Dance Fitness at City Fitness, the gym I currently co-own in
Washington, DC.</div>
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Many women my age ask why I pole dance, saying ‘nobody wants
to see a 50-year old stripper!’<span style="mso-spacerun: yes;"> </span>This
comment makes me laugh – pole dancing classes have nothing to do with
stripping. They are a celebration of feminine energy and power. It is difficult
for women and men of all ages to break through the stereotype of a pole dancer.
I tell them I love pole dance fitness because it combines everything I expect
from a well-rounded workout.<span style="mso-spacerun: yes;"> </span>I am
empowered when I lift my bodyweight and execute a trick that requires all of my
strength, endurance and flexibility.<span style="mso-spacerun: yes;"> </span>I
enjoy the creative expression of the feminine dance movements or making the S
curve!<span style="mso-spacerun: yes;"> </span>After every class I thank my
amazing teacher Sarah for helping me bring my “Sexy” back.<span style="mso-spacerun: yes;"> </span>Yes, it’s OK to be sexy at 50!<span style="mso-spacerun: yes;"> </span>As I say, ‘Silver is the new blonde, fit is
the new thin and strong is the new young!’<span style="mso-spacerun: yes;">
</span>I have lost 12 of the 20 pounds gained, and put on some serious muscle
weight and body confidence!<span style="mso-spacerun: yes;"> </span>My body has
never looked better!<span style="mso-spacerun: yes;"> </span>Who can argue with
that!</div>
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Washington, DC is the perfect
example of a city full of women who end up embracing their masculine energy
instead of their feminine, as that is what is often required to be taken
seriously in the business and political world. They feel that they have to hide
and play down their womanhood. It saddens me to see the average woman on the
Metro or walking on the street stressed out, hunched over her smart phone
looking like an old woman!</div>
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<br /></div>
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In the ‘70s, Gloria Steinem promised we could have it all.
For me “all” means claiming all parts of being a woman: the six-figure salary,
the six-pack abs and the S-curve of the female form. I want to own my own
business, my home and most of all, I want to own my own body, my curves, my
sexuality and my sensuality. I don’t think I need to be like a man to be a good
woman.<span style="mso-spacerun: yes;"> </span>“<i style="mso-bidi-font-style: normal;">I’m just a girl”</i> as 40-something pop singer Gwen Stefani with her
awesome six-pack abs sings, “<i style="mso-bidi-font-style: normal;">I’ve had it
up to Here</i>!”</div>
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As I see it, 50 <i style="mso-bidi-font-style: normal;">is</i>
the new 40. Jane Fonda became our workout guru when she was 40.<span style="mso-spacerun: yes;"> </span>Gretta Pontarelli, a 60-year old pole dance
competitor along with beautiful Cindy Joseph, the silver-haired super model who
was discovered in her late 40s, can be our new role models along with the
forever fit and amazing Jane. When I teach yoga classes at City Fitness I feel
blessed to be surrounded by so many women over 50 who are smart, beautiful,
strong, healthy, vibrant and socially aware. It’s not about hiding our age.
It’s about being “Pro-age” as Cindy Joseph says, celebrating our wisdom and
grace and making the most of our life. <a href="https://www.blogger.com/null" name="_GoBack"></a>We, the Jane Fonda
Generation!</div>
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City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-82306183193477661572013-10-18T15:35:00.000-04:002013-10-18T15:35:23.487-04:00A Small Village in the Big City - By Lucinda LaRee<!--[if gte mso 9]><xml>
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<span style="font-size: 12.0pt; font-weight: normal;">I am so
excited and grateful to be celebrating a special anniversary with my business
partner, Dega Schembri. 2013 marks 20 years for our gym, City Fitness, and 30
years for Fit Physique, Inc., our parent company.<span style="mso-spacerun: yes;"> </span>Little did I know that when I showed up at 1500 Mass. Ave.,
Washington, DC, with only my O’Neil surf bag to my name to audition to teach
classes for Dega that this was one of those life-changing moments.</span></div>
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<span style="font-size: 12.0pt; font-weight: normal;">As a
child my father moved every six months.<span style="mso-spacerun: yes;">
</span>My grandfather, Otis worked on a road crew, known for his excellent eye
for leveling.<span style="mso-spacerun: yes;"> </span>He paved many of the
roads through the High Sierra in California, Nevada and the deserts of Arizona.</span><span style="font-size: 12.0pt;"> </span><span style="font-size: 12.0pt; font-weight: normal;">Because of this, my father was committed to raising his children in one
place.<span style="mso-spacerun: yes;"> </span>He said it was difficult on him
to move every 3-6 months as a child because he never had a chance to bond to a
place, make lasting friendships or participate in sports. My father went into
the Air Force and when he got out in 1964 he was stationed in Clovis, New
Mexico, where I was born. He moved our family to Round Valley, near Bishop
California and got a job working for Union Carbide, a tungsten mine or as some
called it “The Mine In The Sky.”</span></div>
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He kept his word, raising his three daughters at the base of
the 13, 470’ Mt. Tom, on the Eastern Side of the Sierra, in a small mining
village called Rovana.<span style="mso-spacerun: yes;"> </span>This was in
company housing provided by Union Carbide.<span style="mso-spacerun: yes;">
</span>Here we had the freedom to run wild.<span style="mso-spacerun: yes;">
</span>We never meet a fence we would not cross or a yard we would not play
in.<span style="mso-spacerun: yes;"> </span>At the heart of this small,
isolated, rural community was the gym.<span style="mso-spacerun: yes;">
</span>It was here the fathers played on the company basketball team as the
kids ran around playing hide and seek under the bleachers.<span style="mso-spacerun: yes;"> </span>Some of my earliest memories are of my
handsome, six foot three father who was strong and lean looking like Elvis as
he shot hoops, trained with old leather medicine balls and shadow boxed with
old leather boxing mitts.<span style="mso-spacerun: yes;"> </span>Our TV
reception was poor so many nights were spent watching old black and white film
of Causuis Clay and George Forman fights when we were not planet and star
gazing.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidA9hAZOrtVgQPs_IHcHCF4Y3GGZCrEES_3ekco8e7zpt6OskwGC5R0wnz1lDcDKctnf6GOAFjG7bhJo4f3QQV7VB_5mhfGQht7ahHa2OxzyQNaW29tQ837KBLqcxWSpPGU2Xcike4WfP_/s1600/0905131359.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidA9hAZOrtVgQPs_IHcHCF4Y3GGZCrEES_3ekco8e7zpt6OskwGC5R0wnz1lDcDKctnf6GOAFjG7bhJo4f3QQV7VB_5mhfGQht7ahHa2OxzyQNaW29tQ837KBLqcxWSpPGU2Xcike4WfP_/s320/0905131359.JPG" width="320" /></a></div>
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As I grew, the gym and the baseball field became the place
to explore my own athletic abilities.<span style="mso-spacerun: yes;">
</span>We considered ourselves “tomboys” and played every sport the boys did;
baseball, football, basketball, volleyball, track and field & skiing on
Mammoth Mountain. When we were not playing sports we rode horses, swam in the
creeks, climbed the mountains and chased the coyotes and mule deer through the
sagebrush.<span style="mso-spacerun: yes;"> </span>At 11 years old, I became a
cheerleader and my love of dance and movement began. </div>
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As a teen, growing up in one of the most isolated
communities, I had a dream to travel the world. Inspired by my love of Jane
Fonda and Jazzercise I announced at my high school graduation that I wanted to
be a Diet and Fitness Consultant for the Rich and Famous.<span style="mso-spacerun: yes;"> </span>This got quite the laugh, as this was
unheard of in my small town and not a career path in 1981.</div>
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My professional fitness path started out at The Total
Workout 1983 in North County San Diego.<span style="mso-spacerun: yes;">
</span>It was here I was introduced to the person who was instrumental in
getting me a job at the exclusive spa <i>Cal A Vie</i> where I trained such
celebrities as Gary Busey, Stockard Channing, Leslie Ann Warren - my childhood
Cinderella - and fitness star Kathy Smith.<span style="mso-spacerun: yes;">
</span>Meeting the rich and famous at this job opened doors to working as a
trainer on the east coast at the <i>Norwich Inn and Spa</i> which lead to me to
the opportunity to audition and become the trainer for the Sports Illustrated
Super Shape Up Video Series with Cheryl Tiegs, Elle McPherson and Rachel
Hunter.</div>
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Riding the wave of the release of this popular video set,
and being a bit of a gypsy for a few years, I moved to DC.<span style="mso-spacerun: yes;"> </span>Soon, I found myself pregnant, a single mom
to be, and I realized in order to make it work I needed to settle down.<span style="mso-spacerun: yes;"> </span>Having done what I said I wanted to do
traveling to some amazing places in the world and training the rich and famous
I was ready to see a long held vision of my own fitness business come to a
reality. My son was born in 1992 at Georgetown Hospital, and like my father
before me, I wanted to raise him in a close-knit community. </div>
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I was hired by the Forsheimers to design and open City
Fitness Gym on October 1<sup>, </sup>1993, and became business partners with
Dega Schembri October 1, 1996. Together we purchased City Fitness Gym. We have
built a wonderful community here in Cleveland Park.<span style="mso-spacerun: yes;"> </span>This neighborhood has been a support network to our families. My
son went to the neighborhood public schools, he has many friends that he met
here in kindergarten and has an extended family made up of the gym staff and
members.<span style="mso-spacerun: yes;"> </span>He is now 21, with a son of
his own, and I get the grand adventure of a grandmother with a growing
family!<span style="mso-spacerun: yes;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg28I2GQW4ZmvCbIiM_1EPOhM7STPvzo3r7WBEKzCoy66lnZJBp0xybfjlMYDy59DNsBNPfi3DcPBhjG9CEykJM68JhwBxvgGFW-QlMUBvCa76GFvEO6uRm97u-dzMJm0r_TLwVvxpABA8W/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg28I2GQW4ZmvCbIiM_1EPOhM7STPvzo3r7WBEKzCoy66lnZJBp0xybfjlMYDy59DNsBNPfi3DcPBhjG9CEykJM68JhwBxvgGFW-QlMUBvCa76GFvEO6uRm97u-dzMJm0r_TLwVvxpABA8W/s320/photo+2.JPG" width="320" /></a></div>
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I want to share my gratitude to my family of origin and
their encouragement of my physical activities and dreams.<span style="mso-spacerun: yes;"> </span>My childhood community and friends were
always up for an adventure and my DC family made up of friends, staff, fitness
instructors and gym members make my amazing world go round everyday.<span style="mso-spacerun: yes;"> </span>I want to thank my son for giving me a
reason to get my act together 20 years ago.<span style="mso-spacerun: yes;">
</span>Last but not least I want to thank Dega for her commitment to our life
as business partners as we work together creating this amazing space where I
can “Be Lucinda” and offer up my unique talents and serve with her to help make
the residents of DC happier, healthier and fit!</div>
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A master in the art of living draws no sharp distinction
between his work and his play: his labor and his leisure: his mind and his
body: his education and his recreation.<span style="mso-spacerun: yes;">
</span>He hardly knows which is which He simply pursues his vision of
excellence through whatever he is doing, and leaves others to determine whether
he is working or playing.<span style="mso-spacerun: yes;"> </span>To himself,
he always appears to be doing both.<span style="mso-spacerun: yes;"> </span></div>
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<div class="MsoNormal">
Francoise Rene Auguste Chateaubriand</div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0Washington, DC, USA38.907230899999988 -77.03646409999998938.709493899999991 -77.359187599999984 39.104967899999984 -76.7137406tag:blogger.com,1999:blog-2195051928248721650.post-68958492509636425922013-07-07T14:38:00.002-04:002013-07-07T14:39:30.213-04:00 Confessions of a Teenage Gym Rat - by Gabriella Broocks<!--[if gte mso 9]><xml>
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<br />
<div class="Default">
</div>
<br />
<div class="Default">
<span style="font-size: 11.5pt;">What does a fifteen-year-old
girl do with two hours to kill in Washington DC after school? I would have
never imagined this three years ago, but I found that going to the gym is one
of the most satisfying activities to do in my free time. </span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">How many teenagers do you know
who go to the gym every weekday? Probably not many. Most likely, there’s a
reason for that. Many gyms come across as intimidating and working out isn’t
exactly synonymous with fun. Even if they do want to go, most high-schoolers
are too busy with homework and extracurriculars. </span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">I belong to that small group
that carves time out of the day to go to the gym. Right after school, I head
over to the gym and exercise for about two hours. I’ve been going for so long
that it’s become a routine. Now, it’s unusual for me to skip a workout. I look
forward to having two hours to myself. </span></div>
<div class="Default">
<span style="font-size: 11.5pt;">This pastime started after
volleyball season ended and I was looking for a way to stay in shape. None of
the winter sports offered at my school sounded fun to me. My mother suggested
that we look at a neighborhood gym. I was really reluctant to go there at
first, but I decided to give it a try. A teenager was such a rarity at the gym
that everyone was especially welcoming. That made it something to look forward
to. </span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">Soon after, I learned that I
would need surgery and the doctor recommended that I do more exercise as
preparation. As soon as I had recovered from the operation, I went back to the
gym because I missed going. Truthfully, it’s not that hard to get to the gym if
you enjoy going. </span><br />
</div>
<div class="Default">
<span style="font-size: 11.5pt;">First, it’s easy to get to. The
gym is only three blocks from my school. Also, it’s right next to the metro
station, making it simple to go home on the days when my mom can’t pick me up. </span><br />
</div>
<div class="Default">
<span style="font-size: 11.5pt;">Second, the atmosphere is
really pleasant. The gym I go to is small enough that everyone knows each
other. When I get to the entrance, the staff member at the front desk greets me
by name. When stopped going during volleyball season this year, one of the
owners called my parents to ask about me. </span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">For me, this friendly, personal
environment is important because as a shy person I feel infinitely more at ease
in a place where I everyone is a friend. For example, like many people, I like
to read magazines while on the cardio equipment. However, all the magazines
available were for adults, which aren’t always appropriate for my age group.
So, I asked one of the owners if the gym could get a subscription to a teen
magazine. To my delight, a couple of weeks later the magazine subscription
appeared.</span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">When a school friend of mine
asks where I’m going, as we walk down the street, their eyes typically widen at
my answer. Usually, they say something like, “Wow, I couldn’t imagine working
out every day!” I just shrug; I go to the gym because vigorous exercise always
feels good.</span></div>
<div class="Default">
<br /></div>
<div class="Default">
<span style="font-size: 11.5pt;">On those rare days when I don’t
spend two hours at the gym, I’m amazed at how much free time I suddenly have
after school. Then I wonder what I ever did with all this extra time before I
got in the habit of going to the gym.</span></div>
<div class="Default">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 11.5pt; line-height: 107%;">Gabriella is
in the tenth grade at the Washington International School. Her favorite gym is
City Fitness on Connecticut Avenue in Cleveland Park.</span></div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-24918592853537847602013-03-03T12:53:00.000-05:002013-03-10T12:08:49.207-04:00What A Difference a Year (or so…) Can Make!! By City Fitness Member Michael Harris<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="mso-bidi-font-family: Calibri;">I had finally decided that
2011 was going to be a change for me.<span style="mso-spacerun: yes;">
</span>Or should I say, some really big ‘changes’. First, I decided that I
was going to start my own business. After 20+ years as a salaried executive
at several IT Firms, I concluded that I needed more control of my
professional life, schedule, and my work/life balance. I no longer wanted to
work 80 hour weeks to stay on ‘top of my game’ and constantly feel guilty
when I needed to take time off or go on vacation to relax. Also, I needed to
‘get healthy’ again. As a former Fitness Instructor (trained by Dega and
Staff at Fit Physique in early 1990s), I realized I had neglected my health
and fitness. Also my younger sister had been diagnosed with Type II Diabetes
just like my Dad and almost all his siblings. All were morbidly obese and
also suffered from heart disease and/or high blood pressure. And all but my
Dad and uncle had passed away in their 50s and 60s. Change was a must!</span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">During my Fitness
Instructor days, I had a healthy weight and fitness level. I had plenty of
energy and stamina. But after leaving my fitness career in the late 1990s I
slowly gained weight over the next few years and finally topped out at over
300 pounds!! I had no energy or stamina and ‘hit bottom’ when my doctor
cautioned me that she was going to have to put me on medication for
cholesterol after already increasing my high blood pressure medication. That
was it! I had to make a change and because I wanted get healthy and be
‘happy’ with myself again! </span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">I knew I had to lose
weight (again) and ‘lamented’, <u>not again</u>. I had dieted and lost weight
3 other times in the past but did not want to face another ‘fad’ diet only to
put it back on after a few months (or years). So, for a few months, I took a
few ‘baby steps’ on my own and dieted and worked out on my own with little
success. I also knew I needed to get back to the gym but could not find one I
was comfortable in committing. I did not want to go to one of the chain gyms
and I wanted to get back to doing what I used to love, which was AEROBICS. While
investigating a new gym in my Silver Spring neighborhood, I found my local
Weight Watchers’ meeting location and thought, ‘why not give it a try’!<span style="mso-spacerun: yes;"> </span>I decided to ‘just walk in and try it
out”. What did I have to lose, right?!...I weighed 292 pounds. My body fat
percentage was over 40% and my BMI was over 35+, which is Morbidly Obese. </span></span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">I was unsure when I first
started, so I read all the Weight Watcher material, and went to a few
meetings to ‘get the feel’ of it. I began following the program bit by bit.
Each meeting gave me enough confidence to change a little more each week and
I just stayed with it. The meetings, the support and helpful life style
changes ‘made sense’ to me and I followed them readily. Little by little
these changes gave me the confidence to stay with the program and incorporate
more changes into my life. The program also encouraged me incorporate
exercise so this was my ‘big push’ to return to the gym, too! As I mentioned,
I used to be an aerobics instructor and I secretly desired to return, but the
weight and lack of stamina stood in my way. I had not yet found a gym that
was ‘comfortable with’ or had the aerobics program and instructors that I
liked. While looking at some old photos of myself during my ‘fitness
instructor’ days, I remember Dega and Fit Physique and decided to reach out
to her to see what she might suggest. I had lost touch with Dega and staff so
I was not sure if she would remember me, but she did, and told me to come over
and try out the gym and some of the aerobic classes for two week ‘for FREE”
to see if I liked it and if it met my needs!!! Wow…I thought, “No gym does
that”! Of course, loved it and JOINED!!!</span></span></span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">The Weight Watchers
program is built on four pillars that are critical for weight management:
diet, activity, support, and behavior. Weight Watchers’ success comes from
encouraging its members to make a lot of little changes over time as well as
setting attainable goal for your weight loss journey. You learn how to track
all your food and assign a “point factor’ for the amount and type of food.
You also keep track of your activity in order to maintain a healthy balance
of diet and exercise. You gradually learn to change negative behaviors and
food choices by attending meeting and seeking counseling from the Weight
Watcher Leaders, Staff and other members. The ‘meeting room’ as it is called,
is like a ‘group therapy’ that provides great support and knowledge.</span></span></span></span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">I attend the weekly
meetings regularly and incorporate them into my ‘extended’ exercise routine
at City Fitness. I attended the aerobic classes that I loved, and also, work
with a Trainer, Alex, who helped me begin to strengthen major muscles that
had not been ‘worked’ in several years! I even challenged myself early on and
attended a few of Lucinda’s Yoga Classes which helped me with the flexibility
I had lost years ago!!<span style="mso-spacerun: yes;"> </span>I received
great support from my family, friends and City Fitness ‘family’ family as
well, which kept me motivated and ‘on-point’.</span></span></span></span></span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">Over the next few months I
successfully attained my 5lbs., 10 lbs., and 5% weight loss goals.<span style="mso-spacerun: yes;"> </span>Three months after starting Weight
Watchers, I even reached my 25 lbs. weight loss goal </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">«</span></span><span style="mso-bidi-font-family: Calibri;">In September 2011; I reach my 1<sup>st</sup>
major Weight Watcher Goal, by losing 10% of my starting weight or 29lbs..!!
My jeans were a lot looser, as well as a lot of my other clothes. I was even
able to make it through about 20 minutes Arthur’s <i>Step It Up” </i>Aerobic
Class!!! A MAJOR ACCOMPLISHMENT! I was getting my ‘stamina’ back and my
‘energy’ levels continued to increase to level that enabled me to exercise
even more!</span></span></span></span></span></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="mso-bidi-font-family: Calibri;">When I started Weight
Watchers I had no idea how many pounds I ultimately wanted to lose. I
initially thought that I would be happy if I just lost 30 lbs. But after
reaching that goal, I felt that losing 50 lbs. would be the best I could do.
However after succeeding at losing 50 lbs. in October of 2011, just 5 months
after starting Weight Watchers and exercising at City Fitness, the felt that
I could do better and feel even better at reaching yet another weight loss
goal.</span></div>
<span style="mso-bidi-font-family: Calibri;">So I did and kept at it
and stayed on the program!! The program’s electronic food tracking makes it
easy to keep ‘track’ of the amount and frequency of what you’re eating. It
also, helps you make better food/caloric choices by keeping you advised if
you are within your daily target or over! The ‘eTools’ also kept track of you
activity (exercise, etc.) as well as your measurements. Watching these numbers
continue to ‘trend’ favorably each month motivated me even more to continue
and stay on the program and exercise even harder!</span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">One
of the best feelings at Weight Watcher Meetings is when the members share
their successes ‘on and off’ the scale. Each week members share their major
milestones, goals, weight loss (sometimes there are gains!) and what they
have learned that week to meet their weight loss challenge. One of the
highlights for all of us is when you receive your milestone awards/chips for increments
of 25 lbs. I had been ‘eyeing’ the 75 lbs. chip for months and wanted to add
it to my other milestone chips that I wore on a necklace. When I finally
attained it I could not wait to share it with Dega, Sara, Imani, Lucinda and
all the others at City Fitness who encouraged me every day that I could do
it!</span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">Losing the weight gave me
the courage do to something else I had wanted to do for over 10 years…’dance
Salsa”.<span style="mso-spacerun: yes;"> </span>I now had the stamina, and
better coordination (Thanks Arthur) to take more demanding classes, like
Salsa, Bachata, and Aerobic Dance! I now dance 3 (and sometimes 5) times a
week! My Weight Watcher Leader, LaVonda ‘affectionately’ calls me “Salsa
King” and I love that! I’ve even encouraged fellow Weight Watcher members to
participate in the dance classes, or whatever makes them feel good…just move!
I've met some fantastic 'salsaleros' and ‘bachateros’ friends who keep me
moving to the <i>Latin Beat</i>!</span></span></span><br />
<br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">After 14 months working
the program and starting this journey, I reach my final weight loss goal of
182 pounds! <u>That’s 110 pounds removed! (in LaVonda ‘speak’). </u>My body
fat percentage is below 15%, my BMI is 21 (all normal/healthy ranges) and my
stamina is back 110%. My doctor has cut my high blood pressure medicine in
half and could remove it altogether after this year’s physical if my pressure
readings continue to trend normal on lesser medications.<span style="mso-spacerun: yes;"> </span>Losing weight has changed my life and WWs
has given me the tools, motivation, courage, and support to keep going! For
the first time in 20 years I know I can do it! I do it every day, by tracking
my food, following WW good health guidelines, dancing, running, lifting
weights, and power walking my way toward my weekly activity points!</span></span></span></span><br />
<br />
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<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;">I
now realize that I can do anything that I desire and put my mind to
accomplish, because I have the strength, courage, stamina, and discipline to
make it happen! Thanks to Weight Watchers and getting FIT at City Fitness! I
have the LIFE I wanted BACK and I’m enjoying it to the fullest! Next Goal!
Weight Watcher Leader, so that I can motivate others to reach their Weight
Loss Goals!</span> </span> </span> </span> </span><br />
<span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"><span style="mso-bidi-font-family: Calibri;"> </span> </span> </span> </span> </span> </span></span>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-22219698721002169382013-02-07T17:52:00.000-05:002013-02-07T17:52:20.501-05:00Making Sense of Fitness - by City Fitness, Washington, DC. Cleveland Park's neighborhood gym!<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="text-indent: .5in;">
Each week we are bombarded with
infomercials, new studies, and hyped up trends in exercise.<span style="mso-spacerun: yes;"> </span>The conflicting messages (often
accompanying a sales pitch) convolute a simple idea- that anyone can improve
their fitness through effort and a little knowledge.<span style="mso-spacerun: yes;"> </span>This column will provide a starting point to beginning a sensible
exercise program, and later examine some of the trends, studies and options we
hear so much about.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
In order to get a grasp of what we
need to do, lets look at what makes up the “fitness” we seek.<span style="mso-spacerun: yes;"> </span>At City Fitness, we believe a complete
fitness program must include emphasis on the following four areas:
cardiovascular capacity, strength training, flexibility and nutrition.<span style="mso-spacerun: yes;"> </span>Working towards change in these four areas
will bring about positive changes in a host of health markers, from bodyfat %
to triglyceride levels, bone density to basic ability to run, lift, hike or
play.<span style="mso-spacerun: yes;"> </span>Ignoring any of these components
will dramatically lessen the overall benefit, as there is a synergy to a
well-rounded program.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Cardiovascular exercise (“cardio”)
is simply working to elevate and maintain the heart rate, creating an increased
demand for oxygen.<span style="mso-spacerun: yes;"> </span>The benefits of
cardio are well documented, including heart health, controlling blood pressure,
and increased lung capacity.<span style="mso-spacerun: yes;"> </span>This is
also what most people consider “calorie burning”, although strength training
plays a crucial role in that as well.<span style="mso-spacerun: yes;">
</span>Typically exercises such as running, biking or cardio machines come to
mind, although circuit training, swimming, jumping rope and a number of other
options can provide excellent cardiovascular training.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Strength training is crucial in
maintaining and increasing the ability to perform day-to-day tasks, as well as
promoting bone density and boosting the metabolism.<span style="mso-spacerun: yes;"> </span>In active athletic populations, muscle acts to protect the
joints in vigorous activity.<span style="mso-spacerun: yes;"> </span>In older
people, strength training is crucial in promoting bone density, as well as
maintaining functional ability.<span style="mso-spacerun: yes;"> </span>Muscle
mass protects bones in the event of a fall, and plays a large role in the
bodies ability to recover from chronic illness.</div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Building muscle is also responsible
for the aesthetic changes that are often sought.<span style="mso-spacerun: yes;"> </span>Definition or “tone” are achieved through a combination of muscle
building and leanness.<span style="mso-spacerun: yes;"> </span>Muscle is also
metabolically active tissue, therefore helping raise the metabolism and
promotes calorie burning.<span style="mso-spacerun: yes;"> </span>In order to
be effective, strength training should progressively introduce heavier weights
and more challenging movements.<span style="mso-spacerun: yes;"> </span>That
is; the body adapts when it is challenged, and needs constant stimulus to
continually progress.</div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Our third pillar is
flexibility.<span style="mso-spacerun: yes;"> </span>Often people confuse the
need for basic range of motion and joint mobility with advanced yoga poses
bordering on contortionism.<span style="mso-spacerun: yes;"> </span>In reality,
basic flexibility allows us to move with ease, protects against injury, and
makes us feel better.<span style="mso-spacerun: yes;"> </span>As fitness
professionals, we see a strong correlation between time spent sitting at a desk
and back pain in our clients.<span style="mso-spacerun: yes;"> </span>Students
and even children are more sedentary than ever, and the lack of activity
directly affects the ability to move comfortably.<span style="mso-spacerun: yes;"> </span>Rather than face a lifetime of limited activity, discomfort and
possible need for surgery, spend fifteen minutes a day working on flexibility.</div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Finally, we come to the often most
confusing aspect of fitness: nutrition.<span style="mso-spacerun: yes;">
</span>Fad diets come and go, doctors change their minds, and the public is
left scratching their heads.<span style="mso-spacerun: yes;"> </span>We get
told (and sold) so many different things, its no wonder many people have no
plan when it comes to nutrition.<span style="mso-spacerun: yes;"> </span>In
fact, there are some ground rules for nutrition that are relatively simple, and
a few changes can make a profound effect.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Nutrition should be based around
real, unprocessed foods.<span style="mso-spacerun: yes;"> </span>Each meal
should have a balance of lean protein, carbohydrates and fat, and should leave
you satisfied but not overly full.<span style="mso-spacerun: yes;">
</span>Carbs should come from colorful vegetables, and starch should be kept to
a minimum.<span style="mso-spacerun: yes;"> </span>Replacing breads, pasta,
rice or potatoes with a more nutritious choice can have a dramatic effect.<span style="mso-spacerun: yes;"> </span>Fat is also an essential part of a healthy
diet, but should come from specific sources, not fried foods or additives.<span style="mso-spacerun: yes;"> </span>Unsaturated fats, especially those higher in
Omega 3 fatty acids are preferable.<span style="mso-spacerun: yes;">
</span>Examples include flax seeds, walnuts and coldwater fish (salmon, halibut
and sardines).</div>
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<br /></div>
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Three basic skills are vital to
empower you to reap the health and fitness benefits of good nutrition.<span style="mso-spacerun: yes;"> </span>First is the ability to read labels and
understand what to look for, and what to avoid.<span style="mso-spacerun: yes;"> </span>The drawback is, most people are shocked to realize how much
sugar, saturated fat, and sodium are added to seemingly healthy choices.<span style="mso-spacerun: yes;"> </span>Understanding this is essential in taking
charge of what you ingest.<span style="mso-spacerun: yes;"> </span>Inevitably,
this will steer you away from processed and fast foods.<span style="mso-spacerun: yes;"> </span></div>
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The second skill is learning to
prepare your own healthy meals and plan ahead.<span style="mso-spacerun: yes;"> </span>To do this is to take responsibility for your nutrition, remove
excuses and set yourself up for success.<span style="mso-spacerun: yes;">
</span>Basic meal planning for the week ahead allows you to shop
accordingly<span style="mso-spacerun: yes;"> </span>Not every meal has to be
planned ahead of course, but often the more forethought, the better the
results.<span style="mso-spacerun: yes;"> </span>This also helps to avoid
making bad last minute choices.<span style="mso-spacerun: yes;"> </span>Coming
home tired from a stressful day at work without a healthy option is one of the
major pitfalls to avoid.</div>
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<br /></div>
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Now that we have an idea of how to
choose food, and plan it out, we come to portion control.<span style="mso-spacerun: yes;"> </span>The final piece of the puzzle is often a
challenge in a society where over-consumption is not just rampant, but
culturally accepted.<span style="mso-spacerun: yes;"> </span>Once we
understand how much food we actually need, it’s easy to see how common
overeating is.<span style="mso-spacerun: yes;"> </span>A good meal should leave
you satisfied, but comfortable and not “stuffed”.<span style="mso-spacerun: yes;"> </span>It takes a while to realize that the feeling of “not hungry” is
different than full.</div>
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<br /></div>
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Hopefully this provides a
reasonable starting point for those interested in taking charge of their
fitness.<span style="mso-spacerun: yes;"> </span>The four components we’ve
discussed (cardio, strength, flexibility and nutrition) all play an important
role in overall well being.</div>
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At City Fitness, we believe that even a basic approach to
exercise and nutrition can have profound benefits, and encourage everyone to
make this a part of their life.<span style="mso-spacerun: yes;">
</span>Sometimes the amount of information on fitness can be overwhelming, but
like most things, its best to start simple.<span style="mso-spacerun: yes;">
</span></div>
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<br /></div>
City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-23721224980550467662012-10-05T16:50:00.001-04:002012-10-05T16:50:41.502-04:00Hiking the John Muir by City Fitness Owner Lucinda LaRee<!--[if gte mso 9]><xml>
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<span style="mso-bidi-font-size: 18.0pt;">2012 has brought its
share of inspiration. In addition to <u>The Happiness Project</u><i>,</i> by
Gretchen Rubin, I read the book <u><span style="mso-bidi-font-style: italic;">Wild</span></u><span style="mso-bidi-font-style: italic;"> by Cheryl Strayed.</span> Inspired by
Gretchen to try new things and then by Cheryl’s journey, I spread the word to
friends, clients and co-workers about the books. My sister, Shara, who loves an
adventure story, read <u>Wild</u> and was also very inspired.</span></div>
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<span style="font-size: 12.0pt; mso-bidi-font-size: 18.0pt;">We
cooked up this idea to do our very own “Wild” backpacking trip. Ready to
challenge ourselves and reconnect with the mountains of our youth, we looked
toward the John Muir Wilderness in the Eastern High Sierra.</span></div>
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<span style="font-size: 12.0pt; mso-bidi-font-size: 18.0pt;">The
trailhead is the shortest trans-Sierra starting at The Vermillion Resort on
Thomas Edison Lake in the West at 7,648’. It travels along Mono Creek along the
Mono Pass Trail, up and over the mountain range, summating at Mono Pass 12,780’
off the eastern ridge exiting at Rock Creek Lake around 8,000’a few miles
Northwest of our childhood home. A total of 25 miles, this trip would be a rare
treat due to a light snow season.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">Our new goal excited
both of us to work out. We needed our bodies ready to carry 40-pound packs,
something neither of us had ever done before. My training involved hiking in <b>Rock
Creek</b> <b>Park</b> in <b>North West DC </b>with the <b>City Fitness Gym</b>
hiking club and the “IT” workout, <b>City Fitness’s</b> signature interval step
class, to build my endurance. My weight training emphasized leg and back
strengthening exercises: deadlifts, squats and body weight rows using the
TRX.<span style="mso-spacerun: yes;"> </span>My flexibility and core training
included <b>Samayama</b> <b>Yoga </b>and <b>Pole Pressure</b> pole dance
classes. Shara chose Spinning classes to develop her cardio-respiratory
endurance, weight training to get stronger, and yoga classes to improve her
flexibility. </span></div>
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<span style="mso-bidi-font-size: 18.0pt;">The trip was amazing
– the grandness of the rock formations, the smell of pine and sage in the air,
the noise of the Aspens when the wind blew through the trees all put us in
touch with those mountains of our youth. We met some really cool people
executing challenges of their own: the woman who had been on the trail for 3
months from Oregon who helped fix our stove, the guys doing the John Muir trail
decked out with techie gear blogging their trip, the young endurance runners
who did the 25 mile pass in one day carrying almost nothing but their water and
themselves. We’ll never forget the lightning storm on the ridge with the Boy
Scout troop. There is something comforting in the knowledge that they knew CPR
just in case.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">The best part of the
trip was spending time with my sister bonding. We worked together keeping each
other going by good conversation, reciting poetry (<i>If</i> by Rudyard
Kipling), counting steps, singing to keep the wildlife away, and talking about
our childhood, our lives, our family and friends, and our dreams.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">The last night of
our trip we camped deep in a mountain valley along Mono creek.<span style="mso-spacerun: yes;"> </span>Sheer granite walls surrounded us.<span style="mso-spacerun: yes;"> </span>My sister went to sleep early as I read to
her from my survival book. As the twilight descended upon the tent I could feel
the quiet absorbing into my body, my mind.<span style="mso-spacerun: yes;">
</span>I listened to the rhythm of the creek, the wind, and my sister’s
breath.<span style="mso-spacerun: yes;"> </span>I looked out at the stars and
the Jefferson Pines so tall they reached the heavens and I realized that I too
am Wild; a high-Sierra girl running through a mountain meadow. This part of me
is real, authentic and needs space and the freedom to roam, explore and be
adventurous.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">The last day we
summated Mono Pass. It took us several hours longer than expected due to the
weather. We began the descent following the switchbacks down. From a distance
Shara spotted what she thought was a bear. Several switches later I declared it
a dog. Bear. Dog. Bear. Dog. As we made a turn we ran smack dab into our
families – my son, Shara’s daughters, and Moriah (their dog). Whew. What a site
for sore eyes and bodies. We did it and it was difficult, and having our little
search party find us and carry our packs out was just what we needed. We
expected challenges like sore shoulders, tired legs and shortness of breath at
the summit. Other difficulties such as our stove not working, getting caught in
a high-altitude lighting storm, and the emotional effects of an intense trip,
pushed us to our limits. We screamed and cried and laughed.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">To keep the spirit
alive, I will continue to explore the nature in my own back yard. Rock Creek
Park and Great Falls Park may not be “The mountains are calling and I must go,”
as John Muir puts it. But in a big city like DC, it’s a true blessing to have
nature woven into our lives so intimately.</span></div>
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<span style="mso-bidi-font-size: 18.0pt;">We are planning
another Back Packing Trip for next summer, maybe a section of the John Muir
Trail/Pacific Crest Trail near Mount Whitney. In the meantime I will dream
about my childhood home and the Sierra Wave. As John Muir himself puts it best,
“Long, blue, spiky-edged shadows crept out across the snow-fields, while a rosy
glow, at first scarce discernable, gradually deepened and suffused every
mountain-top, flushing the glaciers and the harsh crags above them. This was
the alpenglow, to me the most impressive of all the terrestrial manifestation
of God.<span style="mso-spacerun: yes;"> </span>At the touch of this divine
light, the mountains seemed to kindle to a rapt, religious consciousness, and
stood hushed like devout worshippers waiting to be blessed.”</span></div>
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City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-67077179640929171902012-09-04T09:30:00.001-04:002012-09-04T09:30:57.817-04:00The Ladder Pushup Workout featured in Washingtonian<a href="http://www.washingtonian.com/blogs/wellbeing/fit-check/the-ladder-pushup-workout.php#more">http://www.washingtonian.com/blogs/wellbeing/fit-check/the-ladder-pushup-workout.php#more</a><br />
<br />
Read this article submitted by City Fitness Gym General Manager, Tom Brose, in the Washingtonian Well+Being E-Magazine.<br />
<br />City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-68546800862320635862012-07-06T16:03:00.000-04:002012-07-06T16:03:54.414-04:00My Yoga Journey - by Lucinda LaReeMy journey in becoming a yoga teacher and businesswoman are intertwined. The study and practice of yoga has played a big part in my life. I am committed to offering high quality classes day in and day out to service my clients, helping them become strong and flexible while encouraging them to be part of our neighborhood gym.<br />
<br />
As a teenager growing up in California, I was inspired by Jane Fonda – she was such a fit, vivacious, active, politically-aware woman that she became my role model. So, at 16 I took my first Jazzercise class. This led me into teaching fitness classes in San Diego at Cal a Vie, which then opened the door for an opportunity to work at the Norwich Inn and Spa in Connecticut. <br />
<br />
In the summer of 1989, Sports Illustrated held auditions nationwide for the next “Fitness Star” to lead their Sports Illustrated Exercise Video Series. They planed to audition extras in Norwich, as they would be filming the videos at the spa in the fall. At the time, I was 25, teaching five classes day, running track and doing interval training at the local high school. As I ran I visualized myself in the videos, a technique I learned from the book “Think and grow rich”. I wanted to be a Fitness Consultant for the Rich and Famous and this audition was my chance. The audition turned into more than I expected, I was not picked just to be an extra, but was given the role of “Fitness Expert” to lead the Super Models: Cheryl Tiegs, Elle McPherson and Rachel Hunter.<br />
<br />
Elle was a committed yoga practitioner and wanted to do a Yoga/Fitness video. At the time this was unheard of, but we received the go ahead with one stipulation: we had to call it “Stretch and Strengthen” because it was believed no one would be interested in a Yoga video. I met with her to watch a video of her yoga practice and we created a workout using her favorite yoga poses and my favorite mainstream fitness movements. I had never taken a yoga class in my life yet here I was in charge of choreographing this merger of mediums with a Supermodel. The video series hit the market and were an instant success - they sold over a hundred thousand copies.<br />
<br />
Upon the video release I moved to DC and began teaching fitness classes for Fit Physique, Inc. and my now business partner, Dega Schembri. DC, by nature, is a high-stress city. To address the stress levels and tight muscles of my students, I always ended my classes with stretch and relaxation using the techniques learned from the yoga video experience and from the yoga classes I had begun taking at Unity Woods. My students really enjoyed the stress relief and this established my reputation as a mind-body teacher.<br />
<br />
In 1993, Brian and Doris Forscheimer hired me to consult/design and open City Fitness Gym in Cleveland Park. I was committed to create a “spa like” fitness class schedule and with much reluctance Brian and Doris agreed to let me try a yoga class. They preferred to start with a less-popular time slot to test the waters. Yoga turned that around and the class was consistently full. That led to a more balanced class schedule in which we offered yoga several times a week.<br />
<br />
In 1996, I joined in a partnership with Dega and we bought City Fitness with a vision of creating a gym with a heart and soul. We wanted grow our specialty class offerings at the gym and corporate sites and yoga was at the top of our list. In 2000 the demand was so great we decided to start our Samayama Yoga Teacher Training Program to train teachers for the growing market. Our company had been training qualified fitness instructors since 1993. We brought in the experts: Beryle Bender Birch of Power Yoga fame and David Swenson, one of the original Ashtanga Yogis. I continued my studies with many other gifted yogis and used my experience to train and hire teachers who expressed our overall mission of safe fitness programming and community.<br />
<br />
In 2013 Fit Physique will be celebrating a 30-Year Anniversary and City Fitness will be celebrating a 20-Year Anniversary. We have been offering high quality fitness and yoga classes all these years and have added other mind-body mediums such as Pilates and T’ai Chi. <br />
<br />
The abundance of bad yoga press lately does not surprise me. Where there is money to made people take notice. A yoga business is like any other business - you need to make money for the business to continue and to pay a living wage to your employees. There can be very high overhead, particularly in cities like DC. But, there are still ethics that should not be ignored. It is unethical to open a yoga studio down the street from your teacher and become their competitor. It is unethical to practice business techniques that will do harm. As a yoga teacher and lifelong yoga student I follow a code of conduct and professional ethics. We are taught to honor our teachers, those who have gone before us to make this sacred path for us to tread.<br />
<br />
I am not ashamed of my unique path in becoming a Yoga teacher or my company’s mission to provide the best service possible while operating a socially responsible and financially profitable business. I believe in right livelihood. I need to earn a living to support my family and hope in doing so I can also improve the well-being and quality of life of my students.<br />
<br />
It makes me happy to imagine a world filled with wonderful yoga teachers and students practicing daily. I believe humanity can only benefit from this large group of people, some of whom are my dearest friends, practicing with commitment and enthusiasm.<br />
<br />
Sincerely,<br />
<br />
Lucinda LaRee/E-RYT Master Yoga Teacher<br />
CO-OwnerCity Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-8767702755943890672012-02-21T18:29:00.001-05:002012-02-21T18:30:30.161-05:00The Happiness Project February Update - By Lucinda<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--> <p class="MsoNormal">I made a commitment for 2012 to focus on a book written by Gretchen Rubin called the “Happiness Project.”<span style="mso-spacerun: yes"> </span>I invited my friends, family, personal training clients and yoga students to take this yearlong journey with me.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">One of the first things Gretchen talks about are studies that show regular exercise makes people feel happier. To exercise better is one of the goals. </p> <p class="MsoNormal"> </p> <p class="MsoNormal">I believe it is important to have exercise and wellness goals.<span style="mso-spacerun: yes"> </span>My theme this year is “Change it up.” I am a true earth girl, a Taurus.<span style="mso-spacerun: yes"> </span>I can get very comfortable in my routines, maybe too comfortable. So this year I intend to have more fun: The Happiness Hair Project - 31 hair styles in 31 days, be more creative in my workouts by trying new exercises and fitness classes like Pole Dancing, and challenge myself to a mud run. Like I said, I am earth girl and I love to get dirty!</p> <p class="MsoNormal"> </p> <p class="MsoNormal">I asked my yoga students what they wanted to get out of their yoga practice in 2012 and this is what they said;</p> <p class="MsoNormal"> </p> <ol style="margin-top:0in" start="1" type="1"><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To be more challenged</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To learn to balance</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To do yoga four times a week</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To get stronger & more flexible</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To open hips & breath better</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To be once inch taller by practicing better posture</li><li class="MsoNormal" style="mso-list:l2 level1 lfo1;tab-stops:list .5in">To integrate mind, body by being mindful and paying attention in the poses</li></ol> <p class="MsoNormal"> </p> <p class="MsoNormal">In my yoga practice I hope to find more space in my body, mind and spirit.<span style="mso-spacerun: yes"> </span>I want to slow down and be in the present moment and become better at backbends.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Other happiness goals are as follows:</p> <p class="MsoNormal"> </p> <ol style="margin-top:0in" start="1" type="1"><li class="MsoNormal" style="mso-list:l0 level1 lfo2;tab-stops:list .5in">Go to bed earlier.<span style="mso-spacerun: yes"> </span>I gave myself a regular bedtime and it makes getting up a lot easier.</li><li class="MsoNormal" style="mso-list:l0 level1 lfo2;tab-stops:list .5in">Tackle a nagging task. -<span style="mso-spacerun: yes"> </span>I scheduled my yearly medical check up and mammogram.</li><li class="MsoNormal" style="mso-list:l0 level1 lfo2;tab-stops:list .5in">Toss Restore and organize.<span style="mso-spacerun: yes"> </span>- I cleaned out my closet and donated bags of cloths to the good will.</li><li class="MsoNormal" style="mso-list:l0 level1 lfo2;tab-stops:list .5in">Act more energetic and to feel better.</li></ol> <p class="MsoNormal"> </p> <p class="MsoNormal">2011 was a very busy year with all the renovations at the gym. After a long commute home all I wanted to do was eat something quick, have a glass of wine and veg out on the couch.<span style="mso-spacerun: yes"> </span>I knew better.<span style="mso-spacerun: yes"> </span>I love being outside and walking my dog, cooking and eating healthy food, a beautiful salad filled with fresh vegetables all colors of the rainbow.<span style="mso-spacerun: yes"> </span>I was finding it very difficult to cultivate the discipline to do the very things I know are good for me - the actions that make me happy and easy to do the things that don’t.<span style="mso-spacerun: yes"> </span>I just wanted instant gratification! If that’s not a “rut’ than I don’t know what is.<span style="mso-spacerun: yes"> </span>I would wake up the next day feeling low energy and the cycle would start all over again.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">I am one month into my happiness project and feeling energized and excited about life. </p> <p class="MsoNormal">Sleeping eight hours a night, eating my vegetables and whole grains, getting lots of exercise and having more fun.<span style="mso-spacerun: yes"> </span>Not only do I feel happier, but also I even have a little spring in my step.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">“<b><i>Success is not final, failure is not fatal.<span style="mso-spacerun: yes"> </span>It’s the courage to continue that counts,” Winston Churchill</i></b></p> <p class="MsoNormal"><b><i> </i></b></p> <p class="MsoNormal"><b><i>“Happiness lie in the joy of achievement and the thrill of creative effort," Franklin Roosevelt
</i></b></p>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-89804234059494621062012-01-21T10:54:00.003-05:002012-01-21T10:58:05.034-05:00Changes for 2012 by Lucinda LaRee<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">CHANGE YOUR MIND</span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">CHANGE YOUR BODY</span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">CHANGE YOUR LIFE</span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">CHANGE YOUR WORLD</span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">Four years ago during the Presidential campaign Obama’s word was Change.<span style="mso-spacerun: yes"> </span>2012, an election year City Fitness’s word is Change.<span style="mso-spacerun: yes"> </span>We have seen many changes in the last 18 years of business.<span style="mso-spacerun: yes"> </span></span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">When City Fitness opened in 1993, the most popular class format in was Step Aerobics.<span style="mso-spacerun: yes"> </span>The most popular class today is Yoga with body sculpting and boot camp classes next in line.</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">The gym opened in the Grunge era.<span style="mso-spacerun: yes"> </span>We played Pearl Jam on the CD player and got pumped up to lift.<span style="mso-spacerun: yes"> </span>Now we have satellite radio and everyone has their very own entertainment centers via their Ipod, Iphone or Ipad.</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">Although other things may have changed over time, everyone is <u>still</u> looking for the new fitness trend, quick fix, and “ultimate” workout to start off their New Year.<span style="mso-spacerun: yes"> </span>We are here to say there is no such thing as<span style="mso-spacerun: yes"> </span>a quick fix.<span style="mso-spacerun: yes"> </span>It is good to change it up, don’t get me wrong. Try new things, push to the next level, and think outside of the box. If not for muscle confusion, then make workout changes for excitement and the challenge of learning something new. </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">We don’t believe it should always be “out with the old and in with the new.” Keep what works for you and be willing to <i>change</i> what doesn’t.<span style="mso-spacerun: yes"> </span>We want to encourage everyone to step it up and step out of your comfort zone:</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal" style="margin-left:.5in;text-indent:-.25in;mso-list:l0 level1 lfo1; tab-stops:list .5in"><span style="font-size:14.0pt; font-family:Symbol;mso-bidi-font-weight:bold">·<span style="font:7.0pt "Times New Roman""> </span></span><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">Try a class you’ve been to afraid to attend because you think you will make a fool out of yourself – odds are you won’t, and even if you do have a GREAT time trying.</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal" style="margin-left:.5in;text-indent:-.25in;mso-list:l0 level1 lfo1; tab-stops:list .5in"><span style="font-size:14.0pt; font-family:Symbol;mso-bidi-font-weight:bold">·<span style="font:7.0pt "Times New Roman""> </span></span><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">Set up a Fitness evaluation and program design or sign up for a Personal Training Starter Package to get one on one attention and out of your workout rut!</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal" style="margin-left:.5in;text-indent:-.25in;mso-list:l0 level1 lfo1; tab-stops:list .5in"><span style="font-size:14.0pt; font-family:Symbol;mso-bidi-font-weight:bold">·<span style="font:7.0pt "Times New Roman""> </span></span><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold">Turn off your Ipod, unplug your ears and have a conversation with your neighbor.<span style="mso-spacerun: yes"> </span>You might just make a new friend.</span></p> <p class="MsoNormal"><span style="font-size:14.0pt;font-family:"Lucida Bright"; mso-bidi-font-weight:bold"> </span></p> <p class="MsoBodyText2"><span style="font-size:130%;">There is no hiding at City Fitness.<span style="mso-spacerun: yes"> </span>Unlike the big “BOX” chain gyms that offer extreme deals with<span style="mso-bidi-font-weight:normal">out membership limits,</span> 50 treadmills in a row where you<span style="mso-bidi-font-weight: normal">’r</span>e just a hamster on wheel<span style="mso-bidi-font-weight: normal">, and </span>that don’t care if members actually <span style="mso-bidi-font-weight:normal">use the gym or not, w</span>e are owner operated and want to see our members getting the most bang for their buck.<span style="mso-spacerun: yes"> </span>The only way to do this is use the gym, focus on your workout and be a part of our fitness community.<span style="mso-spacerun: yes"> </span>We are here to help you reach your goals.<span style="mso-spacerun: yes"> </span>City Fitness has everything you need to do it.<span style="mso-spacerun: yes"> </span>All we need is your commitment.</span></p> <p class="MsoNormal" style="text-align:justify"><span style="font-size:130%;"><span style="font-size:14.0pt; font-family:"Lucida Bright";mso-bidi-font-weight:bold"> </span></span></p> <p class="MsoBodyText"><span style="font-size:130%;"><span style="font-weight:normal;mso-bidi-font-weight:bold">In 2011 our intention was to give our gym a lift from the ground up. We replaced the floors, painted and repaired the facility, refinished the deck, replaced the windows and worn our bench pads, purchased some new fitness toys and mats and made a stab at better storage for our fitness props.</span></span></p> <p class="MsoBodyText"><span style="font-weight:normal;mso-bidi-font-weight:bold"> </span></p> <p class="MsoBodyText"><span style="font-size:130%;"><span style="font-weight:normal;mso-bidi-font-weight:bold">2012 will bring more changes with new cardio equipment and more dance classes, but it will still offer you the same consistency in our awesome instructors and trainers that continue to learn and grow and want to share their knowledge with you. Enjoy our beautiful gym to break a sweat, swing a kettle bell, chant “om,” or stand on your hands. </span></span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold"> </span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">WE SAY TO YOU </span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">“BRING IT”</span></p> <p class="MsoNormal" style="text-align:center" align="center"><span style="font-size:14.0pt;font-family:"Lucida Bright";mso-bidi-font-weight:bold">AND LET’S SEE WHAT CHANGE CAN DO</span></p>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com1tag:blogger.com,1999:blog-2195051928248721650.post-18295048768293042812011-12-13T09:45:00.001-05:002011-12-13T09:48:20.055-05:00How Physical Activity Can Help with Cancer Treatment by guest author Liz Davies<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapedefaults ext="edit" spidmax="2049"> </xml><![endif]--><!--[if gte mso 9]><xml> <o:shapelayout ext="edit"> <o:idmap ext="edit" data="1"> </o:shapelayout></xml><![endif]--><p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: normal"><span style="font-size:10.0pt;mso-bidi-font-family:Calibri;color:#333333; background:white">As you go into </span><a href="http://www.cancer.gov/cancertopics/treatment/types-of-treatment"><span style="font-size:10.0pt;mso-ascii-font-family:Calibri;mso-hansi-font-family: Calibri;mso-bidi-font-family:Calibri;background:white">cancer treatment sessions</span></a><span style="font-size:10.0pt;mso-bidi-font-family:Calibri; color:#333333;background:white">, you need to be ready to take on the cancer in any way that you are able to do so. This extends past just getting treatment and taking medicine. You can also start working out. You may want to go running. Many other people have had a lot of success riding bikes, so that is also something that you could consider. You may even want to consider stretching and lifting weights. Believe it or not, all of these things have been shown to really help those who have cancer.</span><span style="font-size: 10.0pt;mso-bidi-font-family:Calibri;color:#333333"> These ideas are relevant for people suffering from all types of cancers ranging from breast cancer to <span style="background:white">
One reason that these things can help is that they make it so that you are not overweight. There is extensive evidence that being obese makes it easier for you to get cancer in the first place. It also makes it more likely that the cancer will come back. Furthermore, it decreases the chances that you will survive the disease. This has been connected to every single type of cancer that has been studied. While these discoveries are rather new and so the links are not yet perfectly clear, it can be seen that there is a certain connection. This is not something that you should ignore.</span> <span style="background:white">
Another benefit that you have is that working out is good for your heart. It can help to expand your blood vessels. It makes the muscles of the heart stronger. You will also find that exercise and physical activity can get your blood flowing at a faster rate. All of these things help both blood and oxygen to move around the body more efficiently. These are things that can make your body stronger, that can help it to fight off the foreign cancer cells.</span> <span style="background:white">
You will feel an extreme amount of fatigue while you are receiving treatment. This is natural, as the treatment for cancer can almost be as hard on the body as the cancer itself. While this might make you want to stop getting exercise, the opposite is generally a better choice. If you go for a run or a swim, you will feel invigorated. It will wake you up. You will move on with your life feeling less fatigue and having higher energy levels than you can remember having since you started the treatment process.</span> This is true for people working through cancers that typically have a low survival rate like </span><a href="http://www.mesotheliomasymptoms.com/epithelial-mesothelioma"><span style="font-size:10.0pt;mso-ascii-font-family:Calibri;mso-hansi-font-family: Calibri;mso-bidi-font-family:Calibri">epithelial mesothelioma</span></a><span style="font-size:10.0pt;mso-bidi-font-family:Calibri;color:#333333"> and </span><a href="http://www.mesotheliomasymptoms.com/pleural-mesothelioma"><span style="font-size:10.0pt;mso-ascii-font-family:Calibri;mso-hansi-font-family: Calibri;mso-bidi-font-family:Calibri">pleural mesothelioma</span></a><span style="font-size:10.0pt;mso-bidi-font-family:Calibri;color:#333333"> or people with cancers that normally have high survival rates like </span><a href="http://www.cancer.gov/cancertopics/types/testicular"><span style="font-size:10.0pt;mso-ascii-font-family:Calibri;mso-hansi-font-family: Calibri;mso-bidi-font-family:Calibri">testicular cancer</span></a><span style="font-size:10.0pt;mso-bidi-font-family:Calibri;color:#333333"> or </span><a href="http://www.medicinenet.com/melanoma/article.htm"><span style="font-size: 10.0pt;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family: Calibri">skin melanoma</span></a><span style="font-size:10.0pt;mso-bidi-font-family: Calibri;color:#333333">. <span style="background:white">
It is easy to decide not to do anything when you have cancer. It is easy to sit around and let the time go by. However, you need to stand up to the disease and do whatever it takes. You need to show yourself that cancer is not in control. You are in control. When you decide to do this, the exercise that you get can save your life.</span></span><span style="font-size:10.0pt;mso-bidi-font-family: Calibri;color:black"></span></p> <p class="MsoNormal" style="margin-bottom:0in;margin-bottom:.0001pt;line-height: 10.5pt"><span style="font-size:10.0pt;mso-bidi-font-family:Calibri"> </span></p> <p class="MsoNormal"><i style="mso-bidi-font-style:normal"><span style="font-size:10.0pt;mso-bidi-font-family:Calibri">Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She<span style="background:white;mso-bidi-font-style:italic"> wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. </span></span></i></p> <p class="MsoNormal"><span style="mso-bidi-font-family:Calibri"> </span></p>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com1tag:blogger.com,1999:blog-2195051928248721650.post-23405115268514212152011-09-28T13:34:00.002-04:002011-09-28T13:35:20.931-04:00City Fitness Celebrates Cleveland Park Day, October 1, 1:00-5:00p.m.Join City Fitness in celebrating Cleveland Park Day! This Saturday, October 1, 1:00-5:00 p.m. The parking lot and service road will be closed to allow space for all of our businesses to set up tables offering food, coupons and more. There will be kids events like a moon bounce and other fun things like a dunk tank. (Want to get in it? Volunteer!) Meet President & Mrs. Grover Cleveland and view the museum of Cleveland Park histor<span class="text_exposed_show">y. City Fitness is offering all kinds of demo classes - check out our schedule and bring a friend! (Indoor classes will require reservations.) All classes listed are FREE!
</span><ul><li><span class="text_exposed_show">1:00 p.m. Line Dancing (outdoor)</span></li><li><span class="text_exposed_show">1:30 p.m. Kickboxing Demo (outdoor)</span></li><li><span class="text_exposed_show">1:30 p.m. Pole Dancing Intro Class (indoor)</span></li><li><span class="text_exposed_show">2:30 p.m. Learn & Burn Demo (outdoor)</span></li><li><span class="text_exposed_show">2:30 p.m. Spinning Intro Class (indoor)</span></li><li><span class="text_exposed_show">3:00 p.m. Tai Chi Demo (outdoor)</span></li><li><span class="text_exposed_show">3:30 p.m. World Dance Class (outdoor)</span></li><li><span class="text_exposed_show">4:00 p.m. Pole Dance Demo (outdoor)</span></li><li><span class="text_exposed_show">4:30 p.m. Laughter Yoga Class (outdoor)</span></li><li><span class="text_exposed_show">4:45 p.m. Sunset Yoga Demo (outdoor)</span></li></ul><span class="text_exposed_show">
Phone the gym 202-537-0539 for your reservations!</span>City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0tag:blogger.com,1999:blog-2195051928248721650.post-69779907010663755812011-04-13T08:55:00.001-04:002011-04-13T08:56:12.942-04:00City Fitness Renovations - CLOSED April 22-24City Fitness is looking forward to our upcoming renovations. We'll have a brand new floor around the front desk and the locker room entries. There are going to be a few other cosmetic upgrades to which to look forward. Remember, the gym will be closed Friday, April 22 - Sunday, April 24 so the upgrades can be completed. We can't wait to see the finished product!City Fitness Gymhttp://www.blogger.com/profile/16798673071672473808noreply@blogger.com0