The 31 Days of Resolutions are Coming...

Many of us make resolutions every year - whether big or small, structured or unstructured. Whether or not you are a "resolution-maker" most of us strive to make a fresh start with a new year. City Fitness is going to try to help you adhere to your goals for 2009. Check the blog each day in January for motivation!

Need a Last-Minute Gift Idea? Give the Gift of Fitnesss!

Give the gift of membership or personal training with a gift certificate. Know someone who travels a lot? Give a training session for a travel workout and also give an exercise tube they can take on the road. Know a college student in town? Buy a one-month membership to tide them over between semesters. We also offer lifting gloves, jump ropes, and have also just received a new shipment of City Fitness long-sleeved t-shirts and thermals. Stop by today by 10:00 p.m. or tomorrow anytime between 8:00 a.m. - 2:00 p.m.!

City Fitness Gym Member Highlight - Mary Hall Surface & Alice at the Round House Theater

Mary Hall Surface is directing another fantastic Washington area show. "Alice" is a great show for kids and adults alike. Follow her down the rabbit hole for an adventure! Shows continue at Bethesda's Round House Theater through December 28!

2008 Christmas Light Run - Wednesday, December 17

When: Wednesday, Dec. 17th at 7:30PM

**Rain, Snow or Moon light**

Where: Union Station, Washington, DC (Red line) **Outside the main entrance at the statue**

Click on About CLR for more details and Sign Me Up to choose a pace group. Wear your holiday accessories for fun! The race finishes at Union Pub. Union Pub has opened their outdoor patio and indoor space for CLR runners and will be offering specials. Union Pub, 201 Massachusetts Ave NE, Washington DC 20002

City Ftiness Gym Presents AfriCardio Dance - Saturday, December 20!

Join Sogbe this Saturday, December 20 at 11:30 a.m. for a GREAT West-African dance based aerobics class. This class is a nonstop hour of movement that will challenge your mind, body and spirit.

City Fitness Gym Holiday Toy Drive - through December 15!

City Fitness is collecting toys for Kids Konnection (located in Anacostia). Gifts will be distributed to more than 2,000 children in DC public housing. the organizers go above and beyond in researching each family - to learn more about them and to choose appropriate gifts for the kids. Suggested items include: basketballs and soccer balls, toy cars, handheld electronic gmaes, board games, art and nail kits, watches, playhouse items, African-American dolls and Barbie dolls. Kids Konnection also has an "Adopt-a-Teen' program. Teens are often forgotten over the holidays because their families are struggling to provide basic necessities and gifts for younger siblings. Buy something for a teen or donate money if you prefer.

City Fitness helps you through the Holidays!

Here we are officially in the holiday season. There are family meals, work parties and holiday galas - how do you stay on track with your health and fitness goals? First, try to keep your gym routine intact. If you have an evening function, try to get into the gym in the morning so you do not miss a workout. Second, eat some of those holiday foods you do not get year-round, but moderate the amounts you eat and figure them into your day. Take smaller bites and actually enjoy what you are eating; drink beverages slowly (and better yet alternate them with glasses of water); add up your daily caloric intake and adjust your meals if you know you are going to have a little something extra. Let's all set a goal - no gaining weight this season. Let's find ourselves happy from holiday reveling on January 1st without feeling guilty for having a good time!

City Fitness recommends more healthy Thanksgiving recipes

Over the next week or so we are going to highlight a few web sites which offer healthy holiday recipe options. Everyone should be able to enjoy their holidays - but you should not feel sick afterward from over-eating. Choosing healthier preparation may help to reduce that "after-holiday guilt." Click on the above title bar to check out some Thanksgiving options on the Mayo Clinic's website. Have a favorite you have a created that you would like to share?? Post it in a comment or email it to us for posting. FitPhys@aol.com

City Fitness Gym presents Afri-Cardio Dance Aerobics - November 22, 11:30 a.m.

Join Sogbe this Saturday, November 22 at 11:30 a.m. for a GREAT West-African dance based aerobics class. This class is a nonstop hour of movement that will challenge your mind, body and spirit.

Great American Smokeout - Thursday, November 20

Thursday, November 20 is the annual Great American Smokeout! The American Cancer Society focuses on bringing awareness to the increased health risks smoking brings. Click on the above title bar to learn more about their campaign (they even have some promotional materials available). Remember, smoking cessation tends to be easier and much more successful when it is coupled with regular exercise.

City Fitness says bring on Thanksgiving! But, try some healthier options.

Over the next week or so we are going to highlight a few web sites which offer healthy holiday recipe options. Everyone should be able to enjoy their holidays - but you should not feel sick afterward from over-eating. Choosing healthier preparation may help to reduce that "after-holiday guilt." Click on the above title bar to check out some Thanksgiving options on betterrecipes.com. Have a favorite you have a created that you would like to share?? Post it in a comment or email it to us for posting. FitPhys@aol.com

Click here: Washingtonian's Thanksgiving Events

Looking for a charity to help over the holidays? Want to watch a local parade? How about running a Thanksgiving 5K to balance out that holiday meal? Washingtonian has a great list of Thanksgiving area events. Just click on the title bar to check it out!

City Fitness Veteran's Day Hours

City Fitness will be open 8am-8pm on Veteran's Day. We are offering 8:30 a.m. Body Sculpting, 9:30 a.m. CardioSculpt and 6:00 p.m. Samayama Yoga. Start your holiday out right with a great workout!

Veteran's Day 10K - Sunday, November 9, 8:00 a.m.

Flat, fast scenic course along the Potomac River through West Potomac and East Potomac parks. All participants receive a long sleeved t-shirt and post-race refreshments and race proceeds benefit the Helping Our Heroes Foundation, Inc. Click on the title bar to view their web site for details.

City Fitness Gym Member Andrea Way's Art Show Opens December 14!

Andrea's show in Brooklyn, New York, opens next week and runs through mid-December. Click on the title bar to view her blog and details about her work and show.

November is American Diabetes Month

There is good news and bad news - many cases of Diabetes are preventable through dietary management and exercise...but a lot of people do not manage their eating or work out regularly. Click on the above title bar to learn more about Diabetes, its management and prevention - and get yourself over to City Fitness Gym and get back to those regular workouts which help prevent so many diseases and illnesses.

The Inaugural "Run! Geek! Run!" 8K - Sunday, November 2

From their web site (click on the above title bar to check it out): The inaugural Run! Geek! Run! 8K event will take place on Sunday, November 2, 2008 at 8am EST in West Potomac Park, Washington DC. All proceeds will go to support the Equal Footing Foundation, a Virginia based 501(C)(3) nonprofit focused on youth development and education and is the charitable arm of the Northern Virginia Technology Council (NVTC).

* Pocket Protectors Optional!

Wear your Halloween Costume to City Fitness October 31!

Friday is Halloween - show off your costume (or even just a funny hat or accessory) by wearing it to the gym! Whichever City Fitness member or Personal Training client shows up with the best costume by 5:00 p.m. wins a free t-shirt. This is a "blog only" promotion...your potential reward for being a regular reader.

Trade In & Recycle Electronics!

EcoNew provides trade-in and recycling services for electronics products such as computers, monitors, printers, fax machines, digital cameras, mp3 players, game consoles, and pda's. They work through several retailers including Office Depot. In short, you pay for a box ($5-15 depending on size) which holds your electronics and fill it with as many items as can fit. Office Depot and EcoNew work together to have the box picked up by UPS and the materials taken to a re-use or recycling center where materials are broken down and properly disposed. Clean out those old broken items and dispose of them the right way!

City Fitness Member Spotlight - Zack and "Reware"

Reware offers a growing line of power products including Juice Bags (rugged carrying products that convert the sun's energy into power) and Power Pockets (a line of solar power products will charge electronic devices quickly, quietly and dependably). Walk outdoors? Do a lot of cycling? Need more power for the phone or the mp3 player? Reware can help. You can also help to spread the word about renewable energy with their line of environmentally conscious t-shirts. Click on the above title bar to view the products and learn more!

Yogatalaugh - Saturday, October 18, 12:30 pm. (As heard on WTOP and seen in the Post Express)

Join Dega on the outdoor deck for "laughing yoga" this Saturday at 12:30 p.m. This style of yoga has no "poses," but it brings an immediate sense of happiness and well-being. Stressed out over this week's political and economic news? This is the release you need!

October is National Breast Cancer Awareness Month

Click on the title bar to be directed to the web site for National Breast Cancer Awareness Month. the goal of the organization is to build awareness and hope - and they have lots of tips and resources on their web site. Don't forget monthly self-exams and regular mammograms!

City Fitness "Yogatalaugh" in the Washington Post Express!

Click on the above link to read about our laughing yoga class in today's "Fit" section of the Washington Post Express paper. Scroll down to see the great photo of Dega and her class on our great outdoor deck...and join us next time for "Yogatalaugh!"

Afri-Cardio Dance Aerobics - Saturday, October 18

Join Sogbe this Saturday, October 18 at 11:30 a.m. for a GREAT West-African dance based aerobics class. This class is a nonstop hour of movement that will challenge your mind, body and spirit.

City Fitness Member Spotlight - See Ben Cunis in Synetic's Host and Guest!

(Click on the title bar to go to Synetic's website)

September 26 – November 9, 2008 at Rosslyn Spectrum

Host and Guest centers around two men, one Muslim and one Christian, who befriend each other despite their cultures' long-standing hatred. The people from both villages punish them violently for their friendship, and the entire community is shattered by war. Both villages are Georgian, the confrontation between individual morality and ancient community prejudices is the conflict that brings about the central tragedy of this moving piece.

The play, written by Roland Reed, is based on an epic poem from the Republic of Georgia. Vazha Pshavela wrote the original poem around the turn of the 20th century, and it has become a classic of Georgian literary culture.

Fresh from the successes of the 07/08 season, including a breathtaking Romeo and Juliet and a passion-inflamed adaptation of Carmen, Synetic now turns its signature blend of passionate movement, music, and text towards a story that shakes with connections to modern conflicts all over the world.

Boo! Run for Life Tidal Basin 10K - October 12

	The 3rd annual Boo! Run for Life 10K run and 2-mile walk will take place on Sunday, October 12, 2008 in Washington, DC. The event is organized by friends and family of Dean R. O'Neill, to benefit the Dean R. O'Neill Renal Cell Cancer Research Fund at the Foundation for the National Institutes of Health. Register online before October 11! All proceeds from the race will support a renal cell cancer research fellowship at the National Institutes of Health.

Basic Step - This Sunday October 5, 11:30 a.m.

Never tried step aerobics, but have always wanted to give it a shot? Experienced but don't get all the twists, turns and fancy stuff? Join Ladora for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

City Fitness Gym Member Spotlight - Artist Andrea Way

Click on the above title bar to check out Andrea's blog page - she is uploading her artwork which will be on display in her New York show in November.

"Yogatalaugh" at City Fitness (as heard on WTOP) - October 4, 12:30 p.m.

Join Dega on the outdoor deck for "laughing yoga" this Saturday at 12:30 p.m. This style of yoga has no "poses," but it brings an immediate sense of happiness and well-being. Stressed out over this week's political and economic news? This is the release you need!

City Fitness Gym Anniversary Party - Last chance to RSVP

City Fitness' Anniversary party is this Saturday, October 4, 8:00 p.m. RSVP's are requested by tomorrow, Wednesday, October 1. Please remember the gym will close at 4:00 p.m. this Saturday so that we can prepare for the festivities...so get your workout "on" early, clean up and put on your "classy black and white" and join us to celebrate.

Learn Step Basics - Wednesday, October 1, 7:00 p.m.

Never tried step aerobics, but have always wanted to give it a shot? Now's your chance - join Arthur for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

Seated Massage at City Fitness Gym - Tuesday 9/30

Patty Huggins will be offering seated massage services for $1 a minute this coming Tuesday, September 30, from 12:00-2:00 p.m. Reservations are being taken in advance, so email us FitPhys@aol.com or phone 202-537-0539 to reserve your time!

Happy Anniversary City Fitness!

Did you know that City Fitness Gym has it's 15-Year Anniversary this October?? Really, we have been Cleveland Park's neighborhood gym for that long...and we're going strong. Come and celebrate our anniversary with us October 4!

Become a Personal Trainer or Aerobics Instructor - Class Begins September 20

Training & Professional Services: Core Fitness Professional (CFP) Course

This 8–session, 32–hour comprehensive classroom training provides students with the background knowledge needed to become a fitness professional. Learn the science behind movement and exercise, grasp the basics of nutrition, develop your knowledge of anatomy and physiology (and be prepared for the ACE, AFAA and other national fitness certification exams). Already a fitness professional but not yet certified? This is the way to go!

Whether your goal is to become a Personal Trainer, Fitness Class Instructor, or Mind/Body Teacher, this is the place to begin. Learn the theoretical material needed to understand human movement. Gain the knowledge to pass a certification exam. Most importantly, know your scope of practice and lead your clientele safely to a stronger, healthier self—inside and out.

CFP training is held at Fit Physique’s Training Center. See the trainers for this course, below. To register, please download the registration form (pdf file), fill it out and send it by fax or mail with your check or payment information.

Learn Step Basics - Wednesday, Sept. 3, 7:00 p.m.

Never tried step aerobics, but have always wanted to give it a shot? Now's your chance - join Arthur for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

City Fitness Yoga Teacher Training Course

The City Fitness 300-Hour Yoga Teacher program is designed for those who are interested in gaining a well-rounded foundation for teaching yoga. This full program is registered with the Yoga Alliance at the 200-Hour Level. Our program is a 10-month commitment and includes our Core Fitness Professional Course, Samayama Basic Course, CPR, and Skill Development Workshops, and participation in Samayama Yoga classes (both attending and student teaching) at City Fitness which are required contact hours by the Yoga Alliance. In addition to the mentioned contact hours, structured home study, practice, and journaling are required. All segments of the course may be taken individually by teachers or practitioners wanting to deepen their own practice or teaching.

We call our program Samayama Yoga. In Sanskrit, Sama means equal, evenly distributed, the divine quiet and peace. Yama means self-discipline and a code of moral conduct. Our goal of Samayama Yoga is to help teachers and students reach perfect mastery through self-discipline, equanimity, and divine peace, ultimately leading to the knowledge of Self.

The Fall 2008 Samayama program begins in September. Click on the above title bar to learn more about the program dates and registration.

City Fitness Gym - Labor Day Weekend Schedule

As lots of people are out of town this holiday weekend (including most of our staff), we have shortened our business hours for this weekend only. Saturday, Sunday and Monday (August 30, 31 and September 1) we shall be open from 8am-4pm each day. Saturday we'll have all of our normally scheduled classes. Sunday the 8:15 and 9:15am classes will be held, but NOT the 10:30 and 11:30. Monday our only classes will be 9:15 a.m. and 12:00 p.m. Have a healthy and safe holiday weekend!

City Fitness Gym Member - Author Sheree Fitch's New Book!

Sheree Fitch is a multi award-winning writer, speaker, educator and the author of twenty-three books in a variety of genres including many books for children. Sheree’s collection of adult poetry, In This House Are Many Women (Goose Lane), was published in 1992 and reissued in 2005, and her novel for young adults, The Gravesavers (Doubleday), garnered critical acclaim and several awards. Her new novel, Kiss the Joy as it Flies, has hit #15 on Canada's bestseller list and is Fitch’s first novel for an adult audience. Click on the link above to Amazon.com (Canada's version) to learn more or to purchase the book. Go Sheree!!

Afri-Cardio Dance Aerobics at City Fitness - Saturday, August 23

Join Sogbe this Saturday, August 23 at 11:30 a.m. for a GREAT West-African dance based aerobics class. This class is a nonstop hour of movement that will challenge your mind, body and spirit.

City Fitness Gym Education Courses - Learn to Be a Personal Trainer

Are you ready to start your new career in fitness? Our fall fitness education courses start just after Labor Day. The Core Fitness Professional course prepares you to pass the Personal Trainer and GroupFitness Instructor certification exams. It also provides the foundation of nutrition, exercise physiology, anatomy, kinesiology, etc. that any trainer or teacher should know to effectively teach movement. Space is limited - join the program today and start your new career!

City Fitness Summer Temporary Memberships

City Fitness Gym is still offering our summer temporary memberships - one and two month memberships for full use of the gym and classes are available at discounted prices. Have a friend in town? Send them over!

Legg Mason Tennis Class This Week!

The Legg Mason Tennis Class began last weekend and continues through Sunday, August 17. We are lucky this year - it is usually unbearably hot, but this year we have had great weather. Know an aspiring young tennis player? Treat them to a professional match. A portion of the proceeds from the Legg Mason Tennis Classic benefits the Washington Tennis & Education Foundation (WTEF). The WTEF seeks to improve the life prospects for DC area youth, particularly those from lower-income communities, through tennis, educational and community-based activities that teach discipline, build self-esteem and improve academic performance.

Dates

August 9 - 17, 2008

Tournament Hotline

(202) 721-9500

Location

William H.G. FitzGerald Tennis Center 16th + Kennedy Streets, NW Washington, D.C. 20011

Dancing (and more) at Glen Echo Park

Glen Echo Park is situated on the Potomac palisades near Bethesda, Maryland. Originally a Chautauqua retreat, then an amusement park, this National Park is now host to a variety of arts, environmental and history programs.Take a class in pottery, painting, photography, or glass art. Enjoy a puppet show or theater performance with your family and ride the carousel. Dance in our exquisite ballroom or refine your steps in one of our dance classes. Learn more about the environment while you play, or take a ranger-guided historic tour. The park offers regular social dance events and classes in waltz, swing, contra, salsa, and more. Dances take place in the historic Spanish Ballroom and Bumper Car Pavilion.

All social dances are open to the public, for all ages, with no prior experience or partner required. Most of the dances offer an introductory lesson and live music. Tickets are $5 - $20 and are sold at the door. They cannot be purchased in advance. Alcohol is prohibited on park grounds, and smoking is prohibited in all buildings. Dress is casual, and "layers" are recommended, because the dance halls are neither heated nor air-conditioned.

This Saturday, August 9 - Swing Dance in the Spanish Ballroom! 8:00 p.m. - Midnight Admission: $13 A beginning Swing lesson from 8 to 9 p.m. with Marc Shepanek and Ellen Engle is followed by dancing from 9 p.m. to midnight.

Learn Step Basics - Wednesday, August 6, 7:00 p.m.

Never tried step aerobics, but have always wanted to give it a shot? Now's your chance - join Arthur for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

Learn Step Basics - August 3, 11:30 a.m.

Never tried step aerobics, but have always wanted to give it a shot? Now's your chance - join Ladora for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

Take a Hike with City Fitness - Saturday August 2!

Join City Fitness Gym on Saturday, August 2 at 9:00 a.m. (sharp) for a hike through Rock Creek Park. Lucinda will be leading this 75-minute hike which is suitable for all abilities. If you have always wanted to explore the trails around Cleveland Park, this is your chance!

Support Fair Trade and Have Brunch!

Have brunch in Clarendon, Sunday, August 3 from 11:00 a.m. - 12:00 p.m. at Lululemon with Halle Butvin, a student of City Fitness' Samayama Yoga Teacher Training course. She is the Founder and Director of One Mango Tree, a fair trade model to provide income-generating opportunities for women in impoverished and conflict-ridden areas of the globe. The first project is underway in Uganda, where they work with local women to design purses, aprons, yoga mat bags, and more. Click the above title bar to learn more about their work.

For You Techies...Nike's "Human Race"

So Nike and Apple have teamed up with a product package that ties your workouts in with your ipod. Not a completely new idea, but in a slightly new way. When you buy the "sport package" it includes a sensor that is placed inside a special type of Nike shoes (yes you have to buy those too) and the sensor provides all kinds of feedback info on your workout (speed, distance, etc.). They are also promoting this with their "Human Race" event. August 31, 2008, there are 10K races in 25 cities around the world - the closest one to us being New York City. But, if you have the equipment, you can also join in wherever you are. Maybe not for everyone as not all of us want to invest in more stuff, but if you like technology and a little variety and feedback to make your running more interesting (and possibly more intense) give it a try!

DC Metropolitan Police: Sexual Assault Suspect Sought

The Metropolitan Police Department is currently investigating several sexual assaults in the Second District (which includes Cleveland Park) that may be related. In each case, a female victim was awakened in the early morning hours by an unknown male suspect who gained entry to their residence by unknown means. The suspect has either attempted or has sexually assaulted the victims. The suspect is described as a white or Hispanic male, approximately 5'10" - 6'0" in height, with a medium build, wearing dark colored pants and a collared shirt. Anyone with information is asked to call police at 202-727-9099. Confidential information may also be forwarded to the department's TEXT TIP LINE by messaging 50411.

UV Safety Month

Click the above title bar to learn more about UV exposure and safe sunning.

Outdoor Tai Chi and Chi Gong at City Fitness Gym

Do these bright summer mornings get you up and around early? Do you love to start your day out with exercse, breathing and meditation? Come on over Tuesday and Thursday mornings at 7:30 a.m. for 45 minues of Tai Chi and Chi Gong. Weather permitted, classes are held outdoors on our deck in the Zen Garden.

DCAC Fitness Conference July 30-August 3

Are you a fitness professional? Hard-core enthusiast? Click above to check out the Annual DCAC fitness conference. Sessions include Yoga, Pilates, Step Aerobics, Floor Aerobics, Dance, Nutrition and physiology lectures, all kinds of sessions using fitness toys and equipment...and you can sign up for just one day or for the whole conference. Not interested in taking classes? The trade show is open to the public - buy athletic wear and equipment at reduced prices. Click the above title bar to see the web site and sign up. (Full conference is discounted to $299 if you register before July 15).

Take a Hike with City Fitness - July 12, 9:00 a.m.

Join City Fitness Gym on Saturday, July 12 at 9:00 a.m. (sharp) for a hike through Rock Creek Park. Lucinda will be leading this 75-minute hike which is suitable for all abilities. If you have always wanted to explore the trails around Cleveland Park, this is your chance!

City Fitness Gym's July 4th Weekend Schedule

City Fitness Gym will be open 8:00 a.m. - 2:00 p.m. on the 4th of July. Sandy will teach Body Sculpting at 9:15 a.m. and Kristen will teach Samayama Yoga at 10:30 a.m. Saturday and Sunday, July 5 & 6, we will be open from 8:00 a.m. - 4:00 p.m. and will offer our normal fitness class schedule.

Learn Step Basics - July 6, 11:30 a.m.

Never tried step aerobics, but have always wanted to give it a shot? Now's your chance - join Ladora for this 60-minute class teaching the basics of step aerobics. Learn the names of movements and how to step safely while getting a KICK'n workout. Call 202-537-0539 or email fitphys@aol.com for more info and to register.

City Fitness Teen Memberships

Have a teen home for the summer? City Fitness Gym offers great teen membership for ages 13-17. Come to the gym 7 days a week between 2:30-5:30 p.m. Membership includes a personalized program, use of the cardio and weight equipment, and our Tuesday and Thursday 5:30p.m. yoga classes and Wednesday 6:00 p.m. Boxing Basics class. E-mail us at FitPhys@aol.com or phone 202-537-0539 for more information.

City Fitness Membership Special

Been thinking about joining the gym? Now's the time - we are offering 50% off of any membership initiation fees. Click above to check out the membership info page of our website and take advantage of the savings.

Park & Shop Lot Closed THIS THURS!

We were just provided notice by Federal Realty that the Park & Shop parking lot will be closed this Thursday, June 19 at 9:00 a.m. and shall not re-open again until Friday 9:00 a.m. They are doing some kind of lot maintenance (probably refinishing/striping). We are sorry for the short notice, but the memo was just handed to us at 4:10 p.m. today. Plan on taking a walk to the gym on Thursday!

Have you noticed City Fitness' new additions??

The heat has been very intense quite a bit early than normal as you all have noticed. We have central air at City Fitness, but it has a hard time competing with the intense heat and our big open ceilings. To help combat this, we have added 6 mounted wall fans in the weight room and a window unit in each locker room. So far the feedback has been great! We have also purchased a new hot water dispense for hot tea in the morning. Since the closing of the coffee shop, we have been unable to provide water and coffee in the mornings...but now at least the hot water is back. we are working on a coffee option too sometime soon.

Lawyers Have Heart 10K & Fun Walk - Saturday, June 14

Washington Harbour at Georgetown 3000 K Street, NW Washington, DC Saturday, June 14, 2008

10 K starts at 8:00 AM Fun Walk starts at 8:05 AM

During the last decade, Lawyers Have Heart has raised more than $4.3 million to benefit the American Heart Association, whose mission is building healthier lives, free of cardiovascular diseases and stroke. By participating in this event, you will not only help to strengthen your own heart through exercise, you will also help raise funds vital to the education programs and research of the AHA. Click on the above title bar to go to the official site for more information.

Men's Health Week

The purpose of Men's Health Week, always the week leading up to Father's Day, is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. Check out their site by clicking the title bar above - there is a calendar which lists all kinds of events related to their awareness campaign.

The Sun Safety Alliance

The Sun Safety Alliance is dedicated to reducing the incidence of skin cancer in America. Last week, the alliance featured "sun safety week." In addition to helpful skin protection suggestions, they also publish a daily UV index to let you know what exposure risk level for the day. Check it out and put on that sunscreen before you head outdoors!

City Fitness Gym Summer Memberships

Each summer, we offer 1, 2 and 3-month temporary memberships. These are perfect for students back home for the summer, interns, visitors, and those outdoor exercisers wishing to escape the summer heat. Click above to check out our website for more information.

Things to Do in Rock Creek Park

City Fitness, and of course Cleveland Park, is right along Rock Creek Park. There are lots of things to do in the park in addition to hiking, including: Ranger-led programs and other educational programs, events at the Carter Baron amphitheater, bicycling and roller blading, tennis, playgrounds, an exercise trail, golf, bridle trails for horse lovers, and picnicking. Click on the above title bar to check out details on the park and how you can take advantage of all of the acitivities it has to offer.

Take a Hike with City Fitness - June 7

Join City Fitness Gym on Saturday, June 7 at 9:00 a.m. (sharp) for a hike through Rock Creek Park. Lucinda will be leading this 75-minute hike which is suitable for all abilities. The American Hiking Society has a yearly "National Trails Day" to promote the use and awareness of walking/hiking trails, and we are adding to their yearly events with our hike. If you have always wanted to explore the trails around Cleveland Park, this is your chance!

Mutts Strut 2008 - Sunday June 1, 9am

The Washington Animal Rescue League's Annual 5K Fun Run & 2M Walk is this Sunday, June 1 at 9:00 a.m. at American University. (Rain or Shine) Come on out for some exercise and help raise money for a great organization.

Fees: Online Registration: $25 per adult, $15 per child (<12),>

Online Reg. Closes: May 30, 2008 12:00 a.m. ES Time

Parking: Parking is available in the lot off of Nebraska Avenue. Please follow signs.

Doggie Details:

• Dogs are encouraged to attend, but for their protection, we ask that they participate in the walk portion only; please do not bring stress-prone or aggressive dogs.
• A water station will be provided.
• All guardians are required to clean up after their dogs.
• Dogs participating in the walk must be: licensed and have current rabies vaccinations; spayed or neutered; kept on a six-foot or shorter leash and under control at all times.

On-site registration: Onsite registration is available for $30 for Adults and $20 for children.

Pledge Information: Raise a minimum of $100 (which will include your registration fee) in order to get a Mutts Strut goody bag! The first 100 people to set up their online fundraising page will receive a free WARL hat! * We encourage you to use http://www.active.com/donate/muttsstrut2008 to collect your pledges. It's easy! * You can also use firstgiving.com/warl to get started with online fundraising. * Have checks made payable to you - then submit one check to WARL. Thank you! * Pledge prizes will be available for pick up on race day

International Food Information Council Foundation

IFIC's mission is to communicate science-based information on food safety and nutrition to health and nutrition professionals, educators, journalists, government officials and others providing information to consumers. IFIC is supported primarily by the broad-based food, beverage and agricultural industries.

IFIC's purpose is to bridge the gap between science and communications by collecting and disseminating scientific information on food safety, nutrition and health and by working with an extensive roster of scientific experts and through partnerships to help translate research into understandable and useful information for opinion leaders and ultimately, consumers. These groups find the IFIC reservoir of science and health data a valuable and easily accessed resource.

Based in Washington, DC, the IFIC Foundation and IFIC focus primarily on U.S. issues. It also participates in an informal network of independent food information organizations in Europe, Asia, Australia, Canada, Japan, New Zealand and South Africa.

Tidal Basin 3K - May 21

The Tidal Basin 3K is held the third Wednesday of each month. The run is informal and free, but they do record the results.

Meet at Tourmobile stand on Ohio Drive at West Basin Drive (West Potomac Park, the starting area used by many races), run east on West Basin Drive to Independence Avenue to 15th Street to West Basin Drive to Ohio Drive back to the start -- which is still 3 kilometers.

INTERACTIVE map

DIRECTIONS: From Independence Avenue, follow Ohio Drive south to the Tourmobile stand at the first cross street, West Basin Drive

REGISTRATION: Free, starting at 11:50 am, 10 minutes before the 12 noon race

BATHROOMS: Available at Lincoln, FDR, and Jefferson Memorials

PARKING: is free along the river in West Potomac Park and East Potomac Park, but not the Memorials themselves.

Share the City Fitness Love!

This is a reminder that we are still offering our "Share the Love" program. If you love the gym and want a friend or neighbor to join, just pick up a yellow coupon to give them. If they join on any of our regular month-to-month memberships, they get $50.00 off and you get one free month of membership (up to $80)...and we get a cool new gym member. It's a win-win-win program. There is no limit on the number of referrals, so if you are trying to cut back on your expenses refer a new person each month and enjoy City Fitness for free!

Capitol Hill Classic 10k, 3k & Kids Fun Run!

Race begins at 8:30 a.m. Online registration is closed, but runners can still register in person at Peabody School on Friday, May 16, from 5-7; Saturday May 17 from 9-2 and on Sunday, May 18, before the race. Also at 11:00 AM at Stanton Park (425 C Street NE, Washington DC) FIFTH MAN TRACK CLUB presents a once-in-a-lifetime seminar with Olympic track & field coach Brooks Johnson following the 29th annual Capitol Hill Classic 10K. Meet in the center of Stanton Park and look for the Redskins-topped tent. The Capitol Hill Cluster School The race benefits the Capitol Hill Cluster School, a wonderful DC public school serving approximately 1000 students from pre-school through 8th grade (for more information on the Cluster School, visit www.capitolhillclusterschool.org). In 2005, the Classic raised a record $45,000 for the Cluster School, and this year we aim to reach $50,000 for this key DC institution.

City Fitness Gym Intro Classes

We still have several "intro" level classes scheduled to celebrate our May "Fitness Fiesta." Each class listed will teach the basics including safety, terminology, and movement modifications appropriate for all levels and abilities. If you have always wanted to try one of these classes but have felt hesitant because you are new to them, this is your chance! • Wed 5/14, 6:30 am: Aerobic Boot Camp with Safisha • Wed 5/14, 3:30 pm: Fluid Movement with Donna • Sat 5/17, 11:30 am: Afri-Cardio with Sogbé • Tues 5/20, 7:30 am: Tai Chi with Taj • Thurs 5/22, 7:30 am: Qi Gong with Taj • Sat 5/31, 8:15am: Intro to Yoga with Terence

Women's Health Week - May 11-17

Today, Mother's Day, is the start of Women's Health Week. If you have been stuck doing the "same old exercise regimen," schedule an appointment with a City Fitness Gym trainer for a card review. We'll help to give you some new ideas and motivate you to be as healthy as you can be! Click the above title bar to be taken to the main site which lists activities in the DC area. From the site: "National Women's Health Week empowers women across the country to get healthy by taking action. The nationwide initiative, coordinated by the U.S. Department of Health and Human Services' Office on Women's Health (OWH), encourages women to make their health a top priority and take simple steps for a longer, healthier and happier life. During the week, families, communities, businesses, government, health organizations and other groups work together to educate women about steps they can take to improve their physical and mental health and prevent disease, like:

• Engaging in physical activity most days of the week
• Eating a nutritious diet
• Visiting a healthcare provider to receive regular check-ups and preventive screenings
• Avoiding risky behaviors, like smoking and not wearing a seatbelt"

City Fitness Workout Focus - CrossFit

Some of you have seen the workouts some of the staff and members of City Fitness Gym have been doing and asked "What is that for?" This really intense full-body movement workout style is called CrossFit. Manager Tom Brose wrote the following description for anyone interested in learning more and click on the above title bar for the CrossFit website...or make an appointment with Tom or Alex to try the workout yourself!

What the heck is this CrossFit stuff I keep hearing about? Its in Men’s Journal, Muscle and Fitness, even the New York Times. Well, having been involved in CrossFit for more than 3 years, I can tell you about it in more detail than you probably want, but I’ll try to keep it simple. CrossFit is known for two things: really hard workouts, and really fit people. Although lots of people will try to deny it, I tend to think the two may be connected. The approach originated in California, and went online with a free daily workout in 2003. The City Fitness connection came in April 2005, when I traveled to Santa Cruz CA to attend a 3 day certification. Last December Alex also was certified as a CrossFit trainer.

The methodology of CrossFit is built on 3 principles: it is highly varied; meaning workouts are different day to day. Movements are functional, and replicate activities natural to our body’s movement. Workouts are done at high intensity, which is what illicits the powerful response and causes adaptation to physical stress. One of the things that first drew me to CrossFit was its starting point, an actual definition of the fitness it promised. Lacking in any one of the components detracted from overall fitness. This approach keeps us from specializing in one realm at the expense of all others. Lets look at how this actually takes place.

CrossFit workouts choose from a huge pool of training modalities. Running, rowing, jumping, lifting, throwing and climbing all are tools to be used. Often workouts are “couplets” or “triplets” a mix of two or three movements. Intensity is determined often by the time it takes to complete a specific set up tasks. A workout may consists of doing 3 rounds of running 400 meters, 21 kettlebell swings and 12 pullups, to be done as quickly as possible. The participants are “scored” by the time from start to finish. Part of the motivation of CrossFit is friendly competition, so the workouts work well for groups.

CrossFit training is hard, and participants take pride in their ability to push themselves past their comfort level. Just as important is the concept of “scaling” workouts to be appropriate for all levels. This begins by teaching the fundamental basic movements, working at a safe pace, only adding intensity as capability merits. The amount of work, the weights and even the range of motion can be modified to accommodate the individual. This is what makes CrossFit accessible to everyone!

Here are more links to specific web pages:

www.crossfit.com

www.mensjournal.com/healthFitness/0602/workout_20minutes.html

www.muscleandfitness.com/feature/189

http://www.crossfit.com/cf-download/CFJ-trial.pdf

Bike to Work Day - May 16

Next Friday, May 16 is Bike to Work Day. Click on the above title bar to be directed to the Washington Area Bicyclist Association site which gives detailed information including the locations of the 26 pit stops all over the DC area. Reduce your carbon footprint and get a good workout in at the same time!

May is National Stroke Awareness Month

Please click on the above title bar to visit the National Stroke Association website for more information about stroke prevention, awareness and treatment. Here is the focus of the awareness program: The goal of this annual campaign is to ensure that all Americans understand they can "Save a Life" by knowing about stroke risk factors, prevention, symptom recognition and Acting F.A.S.T. to treat stroke. In addition, this is a time for remembering those who have survived a stroke and to let them know that National Stroke Association supports them throughout their lifelong recovery journey.

This year National Stroke Association will focus its efforts on educating the public to recognize stroke symptoms, and to Act F.A.S.T.

F = FACE	Ask the person to smile. Does one side of the face droop?
A = ARM	Ask the person to raise both arms. Does one arm drift downward?
S = SPEECH	Ask the person to repeat a simple phrase. Does the speech sound slurred or strange?
T = TIME	If you observe any of these signs, it’s time to call 9-1-1.

City Fitness and Learnapalooza DC!

Saturday, May 10 is the Second Annual Learnapalooza DC. Check out their website (click on the title bar above) to see all kinds of free classes. Some samples include: Everything you want to know about Giant Pandas, Shoot Pool, Lose the Sugar Blues, Survival Skills in Mandarin, How to Dance at a Party, and so much more! Classes are held all over the city. City Fitness Gym will host a couple of classes - watch for flyers at the gym.

May is Fitness Fiesta Month

Our Annual Fitness Fiesta party was held May 3 and was a success! We raised over $2800 for H.O.M.E. (www.iwannagohome.org) through raffle ticket sales and donations. Those who entered the Cook-Off contest made some GREAT food and a good time was had by all. We continue the spirit of celebration by focusing on our array of Fitness Classes throughout the month. Watch the bulletin boards for special class announcements and for some "intro" level classes for those of you who are new to the class formats. We are also offering a May City Fitness Gym membership special - to celebrate our Fiesta, there is no initiation fee for new Fitness Class only members.

Cut down on your plastic cutlery

City Fitness Gym has been working on ways to cut down waste and our carbon footprint. This process will continue well into the future as it will for many of us working on "environmental friendliness." One pet peeve (maybe more of mine than the gym) is the disposal of plastic cutlery. Check out the link on the title bar above if you have the same issue. It will lead you to Uncommon Goods where you can buy a portable cutlery set on a lanyard. Keep it at work for when you need utensils instead of the old use and toss method.

City Fitness Gym chooses Clean Currents

Clean Currents supplies energy for homes and businesses from green sources at lower cost than the standard utilities. City Fitness is using them - click on the above title bar to learn more and to switch yourself over. Purchase clean power and renewable energy credits!

Green DC Week April 21-27

It's Green DC Week! The official kick off is April 21, 2008, 10 a.m. at Freedom Plaza, 13th Street and Pennsylvania Ave NW, Washington, DC. The event showcases environmental and energy exhibits about energy consumption, improving the quality of our air, water, and land and many other environmental topics. The week will includes hands-on fun activities for all ages.

Celebrate Earth Day on the National Mall - April 20!

(Click the above title bar for the official site.) Walk, bike, hike or take public transportation down to the mall on Sunday to celebrate Earth Day! There are all kinds of activities schedule from 12:00-6:30 p.m. including music, green displays and exhibits...not to mention shows all around town all weekend. Check it out!

National Zoo Cleanup April 19 - Celebrate Earth Day!

From the Zoo's web site:

The Zoo and FONZ invite you to celebrate Year of the Frog and Earth Day at a clean-up of Rock Creek. Help us remove debris from Rock Creek’s banks and keep the surrounding ecosystem healthy.

Registration begins at 8:30 a.m. in the grassy picnic area across from Amazonia. We encourage you to save natural resources and take Metro to the Zoo. If you drive, park in Lot D.

Wear durable shoes (sandals are not recommended) and be prepared for uneven terrain during the clean up. Protect yourself against insects, plants, and the sun with long sleeves and pants. Also, be sure to bring work gloves, sunglasses, and sunscreen. The minimum age is six years old. Participants under the age of 16 must be accompanied by an adult. The clean-up will be held rain or shine."

Click on the Title Bar to visit the Zoo's website. They also collect old cell phones and batteries for recycling and have tips on other environmentally friendly things. Check it out!

City Fitness' Outdoor Deck

City Fitness Gym takes pride in our outdoor deck. This is the time of year that the plants are reorganized and that we add a few new pieces. It is also maintenance time. This afternoon our rooftop deck was repaired, sanded and refinished. It looks great so far, but needs to dry for 24 hours...so, although this evening and tomorrow are going to be really nice days, we have to be patient until tomorrow evening before we use it. Enjoy!

Tidal Basin 3K

The Tidal Basin 3K is held the third Wednesday of each month. The run is informal and free, but they do record the results.

Meet at Tourmobile stand on Ohio Drive at West Basin Drive (West Potomac Park, the starting area used by many races), run east on West Basin Drive to Independence Avenue to 15th Street to West Basin Drive to Ohio Drive back to the start -- which is still 3 kilometers.

INTERACTIVE map

DIRECTIONS: From Independence Avenue, follow Ohio Drive south to the Tourmobile stand at the first cross street, West Basin Drive

REGISTRATION: Free, starting at 11:50 am, 10 minutes before the 12 noon race

BATHROOMS: Available at Lincoln, FDR, and Jefferson Memorials

PARKING: is free along the river in West Potomac Park and East Potomac Park, but not the Memorials themselves.

Improve Your Yoga Asana

Improved Yoga Asana through IntegrationBy James Foulkes

Alignment is a principle often emphasized in Yoga classes, but what does it really mean? Alignment moves way beyond straightness of limbs and the holding of tense rigid postures for the sake of a perceived “correct” external shape. When elements of the physical structure align with each other (for example knees, ankles and hips) physical integration is encouraged, reducing unnecessary strain on bones, joints and tendons during asanas. Practitioners of other movement disciplines, such as dance, are also required to consider the alignment of their bodies, not to mention their breathing and body awareness. Martha Graham, one of the worlds most creative dance teachers states that:

“Any movements should enable alignment of the skin, muscles, and bones so that the internal rivers of energy and fluids can flow unobstructed, creating wholesome functionality and fluid movement.” - Graham (1989)

The other aspect to alignment which is less commonly focused upon is with the natural forces of the planet. Esther Myers, who trained with Vanda Scaravelli, states that:

“Through continued focus on the force of gravity we bring ourselves into alignment with it. Our emphasis on alignment… is partly to prevent injuries and improve our functioning on the bio-mechanical level but also to bring us into optimal alignment with this universal energy field (gravity.)” - Myers (1996)

Yoga can be used as an approach to injury recovery and prevention, such as in the field of Structural Yoga Therapy. It includes alignment of structure, effectively relating to gravity, and a holistic understanding of the nature of the bones and tissues of our body (the focus of the forthcoming workshop at City Fitness on April 12^th 2008.) These combine to make Structural Yoga Therapy effective, which helps the practitioner to maintain a safe practise, whilst promoting a sense of wholeness.

Yelp on City Fitness Gym

Yelp is a website that allows readers to review businesses including restaurants, shops, nightlife, beauty salons and spas, gyms, etc. Sadly, many businesses are only given feedback when someone has a bone to pick, not always when people are happy with it. For any of you wordsmiths out there that LOVE City Fitness Gym, please log on and tell the world how you belong to DC's favorite neighborhood gym! http://www.yelp.com/biz/city-fitness-gym-washington

Cancer Control Month

In addition to celebrating the earth this month, also note it is Cancer Control Month. There are several organizations promoting cancer prevention including http://www.preventcancer.org. Good at cards? Join their Bad Beat on Cancer Annual Texas Hold'em Tournament May 6. Check out that page and http://www.cancer.org and join a golf tournament or walk. This site also has lots of resource information available.

Reduce DC's Carbon Footprint

City Fitness Gym member Mary F. posted this and we thought it important and so we are highlighting it - "Sign up for the Cool Capital Challenge (coolcapitalchallenge.org) You can sign up your company or do it with a group of friends and help reduce DC's carbon footprint."

Cherry Blossoms by Bike!

Burn some calories and enjoy the Cherry Blossoms!

Date(s): through Apr 13, 2008 Time: 3-5 pm Daily - Additional Weekend Tours from 9:30 - 11:30 AM & 12:00 - 2:00 PM Location: Bike the Sites Kiosk, rear of Old Post Office Pavilion - 12th Street between Pennsylvania & Constitution Ave., NW Map

Cost: $32/adults and $22/children under 12

Description: Celebrate the arrival of spring with this two-hour guided bike ride designed specifically for the National Cherry Blossom Festival. The trip takes cyclists past the Potomac park blossoms and highlights the Jefferson Memorial, Haines Point, Japanese Lantern and more!

Spread the City Fitness word!

Click on the above title to be directed to our widget - add it to your own website or blog and let us know you did! We'll give you a mention too.

Reusable Water Bottles

Lots of people have a goal of consuming more water (the basic recommended amount being 64 oz. per day). It seems that every time a new product comes on the market to help make this easier (various plastic water bottles) studies come out that show they have potentially harmful side effects. SIGG water bottles are the "new thing." They are made of metal and are said to not leech harmful materials into the water you are drinking. How about setting a goal of reducing your own footprint on the earth by ditching the tossable plastics and going to a SIGG or other brand of reusable? I know, I know, next we need to figure out the whole "what's in our water" issue too...demand more from the water providers on that. I wish it was as easy as clicking on a link like the water bottle thing is.

The Cherry Blossoms Secret Stroll

From the official website: The annual cherry blossom display is guaranteed to dazzle your senses. But have you ever wondered why the trees are planted along the Tidal Basin? Why cherry trees? Whose idea were they anyway? Hear the stories and secrets behind the delicate blossoms during a walking tour featuring not only cherry trees, but also noteworthy arboreal cousins. Learn about the woman whose cherry tree vision lives on today, a Japanese lantern older than the United States itself, and where you can discover even more pink and white blooms.

Secrets Stroll: Apr 4, 5, 6, 7, 11, 12, 13

Mondays & Fridays at 10:00 am; Saturdays & Sundays at 2:00 pm - Tours last two hours Meet the guide outside the Smithsonian Metro station's Independence Avenue, SW exit - 12th St NW & Independence Ave SW Map

Cost: $10 per person; Free under age 3

Related Information http://www.washingtonwalks.com

April's theme is GREEN!

Our April blog posts and featured events will focus on "being green." Please do feel free to add your own comments and ideas as we go....and bookmark the blog and check back often!

The Annual Manna Fun Run 5K

Another City Fitness Gym "get outside" recommendation:

Date and Time Saturday, April 12, 2008 8:15 AM Program Starts 8:30 Race Starts! Post-run activities begin at 9:45

Rock Creek Park - Fitzgerald Tennis Center 16th Street at Colorado Avenue, NW Ample parking is available at the Fitzgerald Tennis Center. Enter the parking area off Colorado Ave, NW. Please do not use the Kennedy Street NW entrance.

This family, stroller and pet-friendly event is held at Rock Creek Park. Please call Jennifer McAllister at 202-832-1845 if you’re interested in volunteering for the event. Volunteers who sign up early can volunteer and run the race for free!

Which Cleveland Park Eatery Offers Your Healthy Favorites??

You, our City Fitness Gym blog readers, have responded. Your favorite Cleveland Park restaurants that offer health favorites are:

• Indique (25%)
• Spices (25%)
• California Tortilla, Dino's, Fresh Med, Nam Viet and Sala Thai were not far behind!

Walk for Epilepsy Research Saturday March 29

Although we know you LOVE City Fitness and Cleveland Park, it is a great time of year to get downtown. Walk with the Epilepsy Foundation this weekend to help raise money for research. The route goes from the mall around the Washington monument on 17th street and back to the mall. From there, you can see the cherry blossoms when they bloom. Some of the details are below, but click above or on the links within the text for more info. This year's Walk is slightly over 2 miles. Click here to see the Walk route. There are many exciting events happening in Washington D.C. on Saturday March 29^th. Be sure to arrive early to take part in the Pre-Walk rally which begins at 8:15 a.m. We encourage participants to use Metro to reach the Walk site. Metro opens at 7 a.m. on the weekend. Please visit http://www.wmata.com/ for rail and bus schedule information. The main stage will be located at 3^rd Street and Madison Drive, you can use either Archives Navy Memorial station (7^th and Pennsylvania Avenue) or Smithsonian station (12^th and Jefferson Drive) to reach the site. Be sure to look for our Walk volunteers in the orange shirts if you need help.

American Diabetes Alert Day - March 25

Diabetes can be caused by genetics and/or by lifestyle. Eating poorly, family history, being sedentary, obesity, age, body type, high blood pressure, high cholesterol and certain ethnic ancestries all increase the risk of developing type 2. Come on over to City Fitness and get your workout routine back on schedule to help lower your risk. Need a new program to get fired up? Talk to one of the trainers and ask to schedule an appointment for some new ideas. Check out the Diabetes Alert Day Website to take a risk test and read up on more ways to help reduce your risk later in life.

Vote for City Fitness Gym!

The Washington City Paper is holding their "Best of D.C." contest. Log onto their website, and vote for your favorites in the neighborhood (and of course all over the city). Don't forget to put City Fitness Gym on the list as your favorite gym! www.washingtoncitypaper.com

Represent City Fitness Gym at the Race for Hope

City Fitness Gym member Steve Higgins passed away last summer from brain cancer. For several years, Team FCB (look it up on the web site below for the translation) has walked together in support, and now in memory, of Steve. If you cannot walk, please consider donating.

(From a message from Steve's wife Tara)

Hello friends - Just as Steve would have wanted, Team FCB will be in action on May 4, 2008...what helps most is doing things that I know Steve would want me to do and that he'd be proud of -- things that would bring a smile to his face just as they bring a smile to mine. As anyone who knew Steve knows, he loved this race and he loved Team FCB (and he loved telling people what FCB means.) Please plan to join Team FCB on race day, and, of course, please spread the word and invite newcomers. It will be a celebration of Steve's life and of his dedication to fighting brain cancer. All the best, Tara

Click here to visit my personal page. If the text above does not appear as a clickable link, you can visit the web address: http://www.braintumorsociety.org/site/TR/Events/08_Race_For_Hope?px=1042222&pg=personal&fr_id=1230&et=LQCeoaNeMxTh-A3dG2eSzA..&s_tafId=1150

Click here to view the team page for Team FCB If the text above does not appear as a clickable link, you can visit the web address: http://www.braintumorsociety.org/site/TR/Events/08_Race_For_Hope?team_id=13920&pg=team&fr_id=1230&et=QTRy7v2OHJv7HbLD5bndkQ..&s_tafId=1150

World Water Day

The international observance of World Water Day is an initiative that grew out of the 1992 United Nations Conference on Environment and Development (UNCED) in Rio de Janeiro. March 22 is World Water Day. From www.water.org: Water – the most basic element on earth. Without water, human life doesn’t exist. And without safe water, neither does good health. For most of us, it’s a short walk to the faucet in the kitchen, or bottled water in the refrigerator. But for more than a billion people – about one in six people on earth – getting safe water each day is no easy task. Women and children around the world walk 200 million hours every day for water – water that often comes from a polluted source.

The effects of unclean water are devastating. Every 15 seconds, a child dies from a water-borne disease, the leading cause of death and illness in the world. Lack of access to safe water leads to a perpetual cycle of disease, death and lost productivity.

March 22, has been designated World Water Day – an international day of observance and action to draw attention to the plight of those without access to safe drinking water. On this important date, WaterPartners celebrates its progress and renews its commitment to achieving its vision – the day when everyone in the world can take a safe drink of water.

There is a walk in Arlington, VA this Saturday, March 22. Interested in getting outside? Check this site for more info: www.worldwaterday.net

Corned Beef & Cabbage Recipe

• 4 lb corned brisket of beef
• 3 large carrots, cut into large chunks
• 6 to 8 small onions
• 1 teaspoon dry English mustard
• large sprig fresh thyme and some parsley stalks, tied together
• 1 cabbage
• salt and freshly ground pepper

Put the brisket into a saucepan with the carrots, onions, mustard and the herbs. Cover with cold water, and bring gently to a boil. Simmer, covered, for 2 hours. Discard the outer leaves of the cabbage, cut in quarters and add to the pot. Cook for a further 1 to 2 hours or until the meat and vegetables are soft and tender.

Serve the corned beef in slices, surrounded by the vegetables and cooking liquid. Serve with potatoes (or sweet potatoes, although less traditional) and freshly made mustard.

Recipe Ideas - Healthy Substitutions

Are you always on the lookout for ways to make your regular recipes more healthy? Check out the Mayo clinics site on healthy substitutions. Lower calorie, salt or fat intake with these simple ideas.

National Nutrition Month

Eatright.org is the website for the American Dietetic Association. You can look up Food & Nutrition info, read articles and research publications, and learn more about the current nutrition research that's out there. Spring is a perfect time to think about changing your eating patterns to develop a healthier you. During the month of March we'll make some suggestions including recipes and healthy eating ideas...try something new!

Recipe - Roasted Brussel Sprouts with Fennel

Alex Lofgren is our staff "foodie" and he has contributed a favorite healthy recipe to celebrate National Nutrition Month. Take if from the rest of the staff - he always makes the best stuff!! Ingredients:

1. 1 lbs. brussel sprouts (washed and quartered)
2. 1 med. sized fennel bulb (thinly sliced)
3. 1 med. onion (medium diced)
4. 2 Tbs. olive oil
5. 2 Tbs. fresh thyme
6. zest of one orange
7. juice of one orange
8. salt & pepper

In a large skillet, heat 2 Tbs. of olive oil over med-high heat. Add onion and saute until translucent. Add brussel sprouts and fennel. Season with salt & pepper. Roast in pan until slightly browned. (12-15 minutes) Add juice of orange and let reduce for 1 minute. Add thyme and orange zest. Ready to serve! Great side dish for chicken or fish. Serves 4.

Get Your Playlists Ready!

What music really gets you psyched for a great workout? A symphony? The Beatles? Linkin Park? Write in with your Top 10 workout songs. We'll highlight a new combination each week from the members and staff of City Fitness...maybe you'll be inspired!

Couples Work It Out Special!

City Fitness Gym is celebrating the month of love with our "Couples Work It Out" special. For the month of February, couples can sign up to the gym with our two-for-one initiation fee special. If you are an existing member and your other half is interested in joining, they can also add on to your membership without paying an initiation fee. The best way to work out stress is with physical exercise. What better way to do that than with your significant other. Take advantage of this special now. Visit our web site at www.cityfitnessgym.com for more information about City Fitness.

City Fitness Gym Member Spotlight

City Fitness Gym member Ben Cunis is a member of Synetic Theater. See their production of Romeo and Juliet now through March 8. www.SyneticTheater.org

How to Become a Fitness Professional

So, as our fitness education programs are well-known in the DC area, we get numerous inquiries about how to start a career in fitness. Here are a few tips - but check out our web site for more info on our education courses at www.cityfitnessgym.com.

1. Make a plan - Fitness can be a part time or very full time endeavor and it is important to start out with parameters so you can have fun, make a living, but not burn out.
2. Get CPR/AED Certified - We offer courses at least twice a year, but you can also go to the Red Cross or Heart Association among others. You must have a CPR certification to take any fitness certification exams, and you must maintain a current CPR certification to work in the fitness field.
3. Choose a Certification Organization - we recommend starting with ACE or AFAA which are nationally recognized as good starting certifications. Want to step up later? Go for ACSM, NASM, or NSCA.
4. Study and Test Prep - We offer great test preparation courses (our students have a 92% passing rate). But you also have to study and practice what you learn as you go!
5. Hands-On & Mentoring - After passing the certification exams, you should get some hands-on practice. We offer courses for fitness instructors and personal trainers; even with the courses it is a good idea to mentor under a teacher or trainer for a while to get more practice and to develop a comfort zone.
6. Keep Learning! No one knows everything....ever. Keep studying; look for fitness niches that are of interest; collect continuing education credits so you can renew your certification; and keep an open mind. New trends pop up all the time!

American Heart Month

February is National Heart Month - celebrate by treating your heart well! Adding cardiovascular exercise, modifying dietary intake, and lowering stress levels can help keep the heart healthy and strong. Check out the American Heart Association web site at www.americanheart.org for more ideas - and leave some of your own here to share.