New Year's Week Schedule

• City Fitness will be open from 8:00 a.m. - 4:00 p.m. on New Year's Eve. We are offering two special workout classes: Cardio-Sculpt with Safisha at 9:30 a.m. and Gyrokenesis with Arja at 10:45 a.m.
• New Year's Day we shall be CLOSED!
• Saturday and Sunday, January 2 and 3, 2010, the gym will be open slightly shortened hours from 8:00 a.m. - 4:00 p.m. Both days we have our regular fitness class schedule.

Christmas Week Schedule

• City Fitness gym will be open Christmas Eve from 8:00 a.m. - 2:00 p.m. Arja will teach Pilates at 8:30 a.m. and Sylvana will teach Zumba at 9:30 a.m.
• We are closed on Christmas Day. Enjoy the holiday!
• Saturday and Sunday December 26-27 we are opened shortened hours from 8:00 a.m. - 4:00 p.m. Both days we will offer our regular class schedule.

Give a Gift & Get a Lift at City Fitness - December 19!

City Fitness Gym is collecting Toys for Tots now through December 19. Bring a new, unwrapped toy suitable for a child or teen and local Marines will pick up the donations and distribute the toys to those in need. Not a member and interested in the gym? Drop off your toy on December 19 between 8am-7pm and get a free week pass to try us out.

FREE Ballroom Fitness Class with Vivian - Sunday, December 6, 5:30 p.m.

Join Vivian for a DanceSport Endurance Ballroom Fitness class. This is a rigorous workout blending movements from the world's most popular Ballroom and Latin dances, creating a fitness routine that improves rhythm, strength, flexibility and coordination. Everyone LOVED the last class - come on out and give it a try!

Yamuna Body Rolling with Donna - Sunday, December 6, 2:00-3:30p.m.

Relieve tightness, stress and tension with Yamuna Body Rolling™, a revolutionary approach to health and fitness using balls designed exclusively for this practice. It consists of a series of routines using 6 to 10-inch balls. It allows you to work specific muscles in detail, to create suppleness in tight areas and optimize range of motion. $25.00 for City Fitness members, $35.00 for guests.

FREE Ballroom Fitness Classwith Vivian - Friday, December 4, 7:30 p.m.

Join Vivian for a DanceSport Endurance Ballroom Fitness class. This is a rigorous workout blending movements from the world's most popular Ballroom and Latin dances, creating a fitness routine that improves rhythm, strength, flexibility and coordination. Everyone LOVED the last class - come on out and give it a try!

Thanksgiving Holiday Weekend Hours - November 26-29

City Fitness will be CLOSED on Thanksgiving Day to celebrate with our friends and families. Friday, Saturday, and Sunday we will be open 8:00 a.m. - 4:00 p.m. Our class schedule is as follows:

• Friday, 10:30 a.m. "Burn the Bird" with Vivian and Dancesport Endurace Ballroom Fitness Class. this is a rigorous workout blending movements from the world's most popular Ballroom and Latin dances. Space is limited, please RSVP now. 202-537-0539
• Friday 12:00 p.m. Yoga for a Grateful Heart with Kristen
• Saturday - regular class schedule
• Sunday - regular class schedule

Zumba at City Fitness! November 22, 11:30 a.m.

Start the Thanksgiving week with a great calorie burner! The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

Have you joined the City Fitness Gym Facebook group?

City Fitness Gym sends out announcements and has many photos, videos and events posted on our Facebook group page. Join our group to get the inside scoop!

City Fitness Gym - Veteran's Day Hours

City Fitness Gym will be open on Veteran's Day from 8am-8pm. All of our scheduled classes between these hours will be held. The 6:30 a.m. and 8:00 p.m. classes are NOT going to be held.

City Fitness Gym Open House - Rescheduled to October 30-31!!

Due to impending inclement weather, our outdoor classes originally scheduled for October 24 are going to be rescheduled to October 31. All regularly scheduled fitness classes (indoors) are open to the public BOTH weekends...come try a class one weekend or both!

City Fitness Gym Open House Weekend - October 23-25!

City Fitness Gym invites you to our Open House weekend next weekend, October 23-25. All fitness classes FREE all weekend; other events are as follows: Friday, October 23

• 7:30-9:00 p.m. CityScapes Photo Exhibit Opening: Beverly Jackson has hung a great local photograph exhibit at the gym and is selling her photos to raise money for Street Soccer, USA. No purchase necessary - just come by to view the art and enjoy the line-dancing lessons and more!

Saturday, October 24

• All fitness classes FREE to the public - both outdoor and regular indoor.

• 10:00-11:00 a.m. Fall Fitness Relay - a fun outdoor workout suitable for all fitness levels. (Weather permitting.)

• 11:00-11:30 a.m. Cardio Dance - An outdoor dance aerobics class; get your groove on. (Weather permitting)

• 11:30 a.m. - 12:00 p.m. Yogatalaugh - 30 minutes of silliness that will help reduce stress, work your abs, and lighten your day. (Weather permitting)

Sunday, October 25

• All fitness classes FREE to the public.

And thanks to your interest and support, we are extending our $0 initiation "Sweet 16" special through the end of the year. Thinking of joining the gym? Join now and your first month's dues will go to your favorite local charity.

Book Sale Fundraiser

Great books at great prices! Saturday, Oct. 17 10 a.m. to 2 p.m. Columbia Heights Educational Campus used book sale at 16th and Irving Sts. NW. Proceeds to benefit Lincoln Middle School and Bell Multicultural High School (named by Newsweek as one of the top 100 public high schools in the nation). The campus is a block away from the Columbia Heights Metro stop, and we'll have free parking in the underground garage at the school. Garage is on Hiatt Place, just around the corner from Irving. Come do some early holiday shopping!

City Fitness Gym - Columbus Day Holiday Hours

City Fitness will be open from 8:00 a.m. - 8:00 p.m. on Monday, October 12 for Columbus Day. Classes are as follows:

• 9:30 a.m. Samayama Yoga with Lisa
• 10:45 a.m. Samayama Yoga with James
• 12:00 p.m. Body Sculpting with Elie

City Fitness Gym Celebrates its Sweet 16 - $0 initiation and first month's dues donated to charity!

Help us celebrate 16 Years of City Fitness in Cleveland Park with 16 Charities! In honoring our mission statement "to deliver to our clients the best fitness products and services in the DC Metro area while operating a values-led business that is socially responsible to the community..." join City Fitness Gym now for NO initiation fee and your first month's dues will go to the charity of your choice from the following:

1. Bread for the City
2. ROMP - Renovations of Macomb Playground
3. DC Central Kitchen
4. DC Public Library Foundation
5. National Zoo/FONZ
6. Girls on the Run
7. Green Door
8. Metro TeenAIDS
9. National Parks Conservation Association
10. Rachael's Women's Shelter
11. Street Soccer USA
12. Through the Kitchen Door
13. Washington Home Hospice
14. Washington Animal Rescue League
15. Washington Scholarship Fund
16. Whitman-Walker Clinic

City Fitness is the Cleveland Park community's local gym. Offering cardio and strength equipment, fitness classes, experienced personal trainers for every body, and an outdoor workout space, we are a unique women-owned and operated business. New classes available this fall include Kettlebell training, Teen Jiu Jitsu and Women's Self-Defense. Learn more about our gym, bodywork practitioners, The Capital Sports Injury Center, and class offerings at our web site http://www.cityfitnessgym.com or join our group on Facebook! Thanks to everyone for their continued support - we look forward to another 16 years and more!

City Fitness Gym Kettlebell Class Series with Paul Glodzik - starts Wednesday, September 30!

Kettlebells provide a great challenge to your strength and endurance. Learn proper use, vary your exercise routine, and take your workouts to the next level! This 10-class series begins Wednesday, September 30 at 5:00 p.m. and is only $200.00 for the whole series (or $25.00 for drop-ins). All classes held at City Fitness Gym. Learn more about Paul here: http://www.marylandsportsinjurycenter.com/about-dr.html

Women's Self-Defense Class - Saturday, September 26, 12:45 p.m.

Learn techniques you can use to defend yourself from quicker, stronger attackers. Practical, Effective and FREE!! Taught by Cesar Cabrera of www.dcjiujitsu.com

Kettlebell Class with Dr. Paul Glodzik - FREE

Learn Kettlebell basics! Improve your strength, power and endurance with these versatile fitness tools.

Host:City Fitness Gym

Time:5:00PM Wednesday, August 26th

Location:City Fitness Gym 3525 Connecticut Ave. NW Washington, DC 202-537-0539

Nia Techniques Class - this Saturday, August 8, 11:30 a.m.

Explore the fusion of Martial Arts, Dance Arts, and Healing Arts that inspire NIA Technique. Blend these styles together to create the diverse choreography of NIA, satisfying the body, mind and soul.

NIA Teachnique Class at City Fitness - Saturday, July 25, 11:30 a.m.

Explore the fusion of Martial Arts, Dance Arts, and Healing Arts that inspire NIA Technique. Blend these styles together to create the diverse choreography of NIA, satisfying the body, mind and soul.

Step Latin Soulsa - this Sunday, July 19, 11:30 a.m.

Join Vivian for this fusion of Latin Dance and Step Aerobics. Mambo, Cha-Cha, Rumba and Samba your way to better cardiovascular health!

City Fitness - Special Classes This Weekend!

Saturday, July 12 we are featuring two special classes. NIA will be 11:30a.m.-12:30p.m. If you enjoy mind/body classes and aerobics, you'll love this workout which combines aerobic and dance movements with tai chi, yoga, and other disciplines. Our last of the 4-part "Body Rolling" series is titled "Save Your Legs and Feet." Tight hamstrings? Plantar fasciitis? Calf cramps? Come out at 1:00 p.m. for class and improve circulation, flexibility and reduce tightness and pain.

City Fitness Gym July 4 Weekend Hours!

City Fitness will be open normal hours Friday, July 3, 6am-9pm. Both Saturday, July 4, and Sunday, July 5, we are open shortened hours from 8am-2pm. Both days we'll have a full class schedule. Get to the gym for your workout early and celebrate a safe and healthy holiday.

Body Rolling Continues - Save Your Neck and Shoulders, this Sunday, June 28, 2:00 p.m.

Roll on a variety of inflated balls to relieve muscular and connective tissue of tightness and pain. $35.00 for the general public, $25.00 for City Fitness members!

Step XL - this Sunday, June 28, 1:00 p.m.

Join Mike Gray for this Advanced Step Masterclass workout - step experience required. Only $20!

Latin Soulsa Step - this Sunday, June 28, 11;30 a.m.

Join Vivian for this fusion of Latin Dance and Step Aerobics. Mambo, Cha-Cha and Samba your way to better cardiovascular health!

Afri-Cardio Aerobics - this Saturday June 27, 11:30 a.m.

Join Sogbe for this fun and fantastic cardiovascular workout based on West African dance. Participants of all levels are welcome.

Intro to Pilates this Saturday, May 16, 9:30 a.m.

Join Wendy for this one-hour introduction to Pilates. Pilates has a long list of benefits to the boy, but in a nutshell, you can improve muscular strength, endurance and flexibility. Exercises center on the "core body" muscles (abs, back, torso) but incorporate lots of other muscles as support. Come out and give it a try!

Thanks for making the Fitness Fiesta a great success!!

Our Annual Fitness Fiesta was held this past Saturday, May 2. With your help, we raised over $2,000.00 for Street Soccer USA (read about them in yesterday's New York Times) which does outreach to the homeless. There was great food and fun, and we look forward to doing it again next year.

Step Latin Soulsa - Sunday, May 3, 11:30 a.m.

Join Vivian this Sunday, May 3 at 11:30 a.m. for Step Latin Soulsa...a blend of mambo, cha-cha, samba, and dance layered into combinations on the aerobic step. It is a great workout and tons of fun - come on out! Celebrate our Fitness Fiesta month with a great workout, and bring a guest for free!

Celebrate World Laughter Day! Yogatalaugh is May 3, 12:30 p.m.!

Join Dega in "Laughter Yoga" to celebrate World Laughter Day. Laughter helps reduce stress, offers both mental and physical benefits, and is just plain fun.

Yamuna Body Rolling Intro Class with Donna Waks - May 3, 1:00-2:30 p.m.

Yamuna Body Rolling uses specially designed 4-10 inch balls in various routines that match the body's own logic and order to re-educate muscles and stimulate bone. It's like getting a deep tissues massage, a core body workout and a neuro-muscular re-education all in one. Elie has taken Yamuna's workshops before...you really do feel great afterward! Space for the class is limited - sign up by phoning or emailing ASAP.

City Fitness Gym Welcomes New Staff Member Cameron Krug

Hi - I am Cameron and fitness is my passion. I have been training all of my life and am happy to help others meet their fitness goals. I enjoy working with a variety of people including teens, athletes and busy professionals. Wanting to get more fit? Seeking physique improvement? I would love to combine my knowledge of Exercise Physiology with my real world experience to help you do that. In addition to gym work, I play a variety of sports, I enjoy cinema and theater, and love playing jazz piano. Stop by the front desk to chat fitness, sports or music or just to say hello!

City Fitness Gym Presents - Step Interval with Kim April 26!

Join Kim this Sunday at 11:30 a.m. for a Step Circuit/Interval workout including cardio, strength and endurance elements in one kickin' class. Come on out and give it a try!

City Fitness Gym Presents - Afri-Cardio Dance Aerobics with Sogbe April 25!

Join Sogbe this Saturday, April 25 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 celebrates our 2009 Fitness Fiesta supporting Street Soccer USA!

City Fitness Gym feels very strongly about supporting our community. We believe in operating a socially conscious business, and promoting fitness not just as our business, but as a part of everyone's life. One of the best ways that a gym can promote both is to sponsor a charity that betters lives through a commitment to health and exercise. Each May, we celebrate our "Fitness Fiesta." We open some of our fitness classes to the public at no cost and often include special workshops and lectures. We also host a "party with a purpose" and raise money for a charity. This year we shall be sponsoring Street Soccer USA which uses soccer as a way to reach and empower the homeless in cities across the United States. (Click on the above title bar for more details, or see their blog http://www.streetsoccerusablog.com/). We are looking for donated prizes to raffle, and of course you can always submit your favorite recipe in the "Cook-Off" contest to win a prize...and have bragging rites! And yes, in addition to all of the great food and drink City Fitness provides, we get to taste all of the food submissions too! Everyone always has a good time - come on out on May 2 and give us your support!

March is National Nutrition Month

The American Dietetic Association promotes March as National Nutrition Month. Their web site (click on the above title bar to view) offers general nutrition information, articles and links on improving eating and lifestyle to fuel your body and stay healthy, and tons of other resources. We are all familiar with the "Spring Cleaning" tendency...how about cleaning out the kitchen and turning over a new leaf of eating right?

Step Latin Soulsa with Vivian - THIS SUNDAY!

Join Vivian this Sunday, March 29 at 11;30 a.m. for Step Latin Soulsa...a blend of mambo, cha-cha, samba, and dance layered into combinations on the aerobic step. It is a great workout and tons of fun - come on out! Guests are welcome to the class for $15.00.

City Fitness Gym Prom Dress Drive Extended through 3/22!

The good news is we have received a lot of dresses, shoes and accessories that will help to outfit teens going to prom in the Cheyenne River reservations. There is more good news! We are extending our deadline through Sunday, March 22...so search through those closets and bring in your special occasion wear over to the gym! If you are not a gym member we'll give you a free week of membership in trade for your donation.

City Fitness Gym Presents - Afri-Cardio Dance Aerobics with Sogbe March 14!

Join Sogbe this Saturday, March 14 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.

Cheyenne River Youth Project's Passion for Fashion Prom Dress Drive

City Fitness is again participating in a prom dress drive! Each year, the Cheyenne River Youth Project® (CRYP) holds their Passion for Fashion Prom Dress Drive to benefit Cheyenne River girls who want to attend their prom, but can’t afford new dresses. All year CRYP collects gently used special occasion dresses, shoes, purses, and accessories. CRYP then holds a special night for these girls where each girl receives a makeover and get to "shop" through the donated dresses for their prom outfit. This prom dress drive ensures that these teenage girls, who are growing up in one of the poorest communities in the US, can forget their worries and enjoy their SPECIAL NIGHT! In 2008 the D.C. was able to collect 225 dresses thanks to our local prom dress drive! School girls in the Cheyenne River have prom coming up again! You may have gotten an email last year about the dress collection for these girls and others on reservations in North and South Dakota. This year, once again, Turquoise is spearheading the drive in the D.C. Area, and trying to collect enough dresses so all the girls may go to prom and have a wonderful time looking GREAT! We ask anyone who has any dresses, shoes, jewelry, handbags, or just a few dollars to donate so these girls may have the prom experience they have worked hard for all year! Contact: Turquoise at 301-704-7406 or TurquoiseZ@yahoo.comIf you don't have anything to offer at this time we would appreciate if you could pass this along to anyone you know who might be of help. Thank you so much for your time and consideration!

Click here for Green Fence Farm - Buy a Farm Share for local fresh produce, eggs and poultry!

Green Fence Farm will offer 30 shares of a modified CSA with deliveries every two weeks starting June 8 – November 9 (12 deliveries). Pick-up locations are available on Capitol Hill and in NW DC (Mclean Gardens or Cleveland Park) between 5-6:30PM. Our CSA drop-offs with coincide with our delivery of poultry and other products to our buying clubs, and CSA members will have the first opportunity to20order our limited supply of meats. CSA members can add an egg share (2 dozen pasture raised chicken eggs/delivery) and/or a bakery share (one20loaf of home baked white or wheat bread/delivery). Prices · 12 market produce baskets delivered every two weeks starting Jun 8: $360 · ADD egg share (2 dozen eggs/delivery): $96 · ADD bakery share (one wheat or white farm baked bread/delivery): $42 Payment is due when you reserve your share. Delivery Dates (Mondays unless otherwise noted) June 8 June 22 July 7 (Tuesday) July 21 (Tuesday) August 3 August 17 August 31 September 14 September 29 (Tuesday) October 13 October 26 November 9 What You Might See in Your Share *Dozen Green Onions *Bag of Salad Greens or Mesclun *Bag of Greens for Stir-Fry *Bunch of Radishes *Bag of Spinach *Bunch of Baby Turnips *Bunch of Heritage Beets *Head Cabbage *Bag of French Filet Beans *Bunch of Swiss Chard *Bunch of Herbs and Edible Flowers *Baby Patty Pan, Yellow Squash, Zucchini *Purple of Yellow Snap Beans *Heritage Lettuce *French Filet Beans *Bunch of Herbs *Cherry Tomatoes *Heritage Tomatoes *Cucumbers *Peppers, hot and/or sweet *Tomatillos *Heritage Tomatoes *French Filet Beans *Sweet Corn *Baby Heritage Potatoes *Red or Napa Cabbage *Quail Eggs *Salad Greens *Winter Squash *Sweet Corn *Heritage Potatoes *Purple or Yellow Snap Beans *Red or Napa Cabbage *Head Lettuce *Quail Eggs *Leeks *Spinach *Kale and Collard Gr eens *Bag of Spinach *Garlic

Vote for City Fitness in the City Paper Best of DC Poll!

Click on the title bar or use the link below to vote for City Fitness Gym in the Washington City Paper's yearly "Best of" poll. Show us some love! http://www.washingtoncitypaper.com/bestofpoll/

City Fitness Gym Group on Facebook!

Are you on Facebook? If you are (or if you are up for joining) do a search for our City Fitness Gym group and join it! It is a great forum for keeping up to date with special events, and is also a great cross-marketing tool!

City Fitness Gym Member Spotlight - Ben Cunis in Synetic's Dante!

Click on the above title bar to visit Synetic's website for more detailed information. Dante runs through March 23 in Rosslyn - and this company always provides an amazing show!

City Fitness Member Spotlight - Mary Hall Surface is a Helen Hayes Nominee!

Mary Hall Surface, City Fitness member, has been a member of the theater community in Washington, DC, writing and directing numerous productions. She and a couple of her productions have been nominated in several categories for Helen Hayes awards this year. Click on the above title bar to review all of the nominees. When you see her congratulate her...and keep your fingers crossed that she wins!

City Fitness Gym Member Spotlight - Soupergirl in the Express!

Sara's "Soupergirl" concept is really taking off...delicious meal-style soups delivered to your door (or to easy pick-up locations if you are out of her delivery area). Click on the above title bar to read about her in the Washington Post Express.

February 14 is National Organ Donor Day

February 14 is the 10th Annual National Donor Day. In addition to organ donors, there is always a need for blood, marrow, and umbilical cord stem cell donations. There are around 100,000 people waiting for life-saving transplants. Click on the title bar to learn more about how you can help!

February is National 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.

Resolution Step #27 - Don't Skip Checkups

A lot of us procrastinate in what should be our regularly scheduled dental and other medical checkups. You've heard about things as simple as an infected tooth causing heart trouble...or elevated blood pressure causing health problems down the road. Go get everything checked out on a regular basis and stay healthy and on track for your fitness goals.

Resolution Step #26 - Reduce Your Stress!

Stress can railroad a health and fitness plan. Elevated stress levels can change your hormone and other body chemical levels causing weight gain, it can inspire over-eating, it affects sleep, it can cause tension and pain in the muscles and joints, and it can definitely throw your workout schedule off-track if you are feeling overwhelmed. What can we do to reduce stress? Of course, exercise and body work including massage and acupuncture can help, but let's also focus on attacking the mental part. Assess the things that are causing you stress and decide "What can I do?" Hire an organizer to help streamline, take a long weekend to relax, schedule time for yourself, work on relationships with friends, family and co-workers to get more support. And if none of this works?? Sometimes there is nothing you can do to and stress is going to be a part of your life. If so, just acknowledge it and enjoy everything about life you can. The more you dwell on your problems, the harder it is to reduce your stress.

Resolution Step #25 - Help Someone Else Get Healthy - Donate Blood!

January is National Blood Donor Month - help blood banks keep up with the demand by donating as soon as you can!

Resolution Step #24 - Improve Your Posture

Poor posture is the cause of many of our aches, pains and injuries. So many of us have ended up in sedentary (or mostly sedentary) professions, that we frequently slump forward with rounded shoulders, a forward head, tucked under tailbone, and lean to one side or another. Doing this day after day can cause some muscles to get short and tight and others to over-lengthen. That combination = an injury waiting to happen. Click on the above title bar for a good Wiki articles about easy ways to improve your posture. Not only will your mother thank you, but your body will too!

Resolution Step #23 - Improve your ergonomics!

Sore hands and wrists? Hip or low back hurting? You might need to address your ergonomics to reduce soreness. A sore tight muscle can be injured so much more easily in your workouts - so nip it before the injury comes! Creating an ergonomic workstation is easier than you might think, and the payoff can be huge. Click on the above title bar for tips and resources that can get you on the path to making your workstation more ergonomic and maybe even more productive, while keeping you healthier and happier.

Resolution Step #22 - Volunteer for a Workout

We've discussed several forms of exercise including gym work, classes, dancing and N.E.A.T. Don;t forget another great way to work off some calories is to do work outside - rake leaves, weed, shovel snow, etc. The weather reports are coming in for inclement weather...don't have a yard? Volunteer to help a neighbor who needs it or shovel a public walk! Click on the above title bar to get tips on shoveling snow properly (and safely).

Resolution Step #21 - Schedule Your Next Reward...Superbowl?

For you sports fans (or fans of the general superbowl experience), look toward February 1 as a day for a reward for your January fitness success. Join a superbowl party and enjoy some food or drinks that you have been avoiding a bit this month. Don't go nuts with this now; but enjoy yourself. Take a day off from working out and spend time with friends, families, or neighbors and enjoy life. That should be a part of what motivates us to stick to fitness - showing some discipline so that we can appreciate the fun things without feeling guilty about it later. Have any superbowl party food recipes that help to keep it healthy? Share them here!

Resolution Step #20 - Motivation Waning? Hire a City Fitness Personal Trainer

OK, you're approaching the last week of January. Is your motivation to stay with your routine starting to drop? Think about hiring a personal trainer. City Fitness makes it easy (and in the scheme things much less painless than some facilities). We offer a 3-session package of one-hour training sessions for $150.00. You can even break that up into six 30-minute sessions instead. Do that 30-minutes each week for six weeks to maintain your direction and to step up the workout more!

Resolution Step #19 - Make Fitness Your Career

Another way to stay on track with fitness is to dive full-on into it. City Fitness Gym offers classes for people interested in becoming personal trainers, fitness class instructors, and yoga teachers. Click on the above title bar to take the first step by signing up for our Core Fitness Course. This teaches you the basics and prepares you to pass national fitness certification exams and lays the foundation to movement by teaching anatomy, physiology, nutrition, biomechanics, injuries and prevention, and more. Sign up this weekend to get started this month!

Resolution Step #18 - Dress Better!

Embrace your new outlook for 2009 (and boost your self-confidence) by dressing better. Brighter colors, interesting accents and updated style can help lift your mood and increase your energy. Take the "Clutter Control" ideas and run with them by removing old clothes (both work and workout) from the closet and dresser. Give away suitable items, use others for rags or other household uses. See what is left in the closet and drawers, and make a list of pieces you could use to jazz things up. Maybe a new belt or hat? A pair of pants in a color other than black? Many larger stores like Nordstrom and Lord & Taylor offer personal shoppers that can pick things you normally would not choose that look great on you. Or, go shopping with that one friend that has an amazing eye for style.

Resolution Step #17 - Control Your Clutter

I am easily distracted. When my home gets cluttered, or my in-box gets chaotic, I have trouble focusing. If you are like me, these distractions could be preventing you from staying on-track with your resolutions. Kitchen a mess? It might be more stressful to get in there and cook a meal. Bedroom cluttered? Not being able to easily locate the workout shoes might be enough to send you back to bed early in the morning. Click on the above title bar to go to www.onlineorganizing.com and view their "Clutter Control Checklist." It might just help you stick with those goals for 2009!

Resolution Step #16 - Mid-Month Slump? Focus on N.E.A.T.

N.E.A.T. (or Non-Exercise Activity Thermogenesis...no wonder they abbreviated it) are daily life activities which help your body burn more calories. Click the above title bar to learn a little more about the science behind it. But, in short, MOVE as much as you can! Park further away, take the stairs, use the bathroom at the other end of the building, fidget and wiggle, walk the papers to the filing cabinet in several trips...whatever you can do to add more movement through your day (particularly if your day is more stationary) the more calories burned. Try it to get over that mid-month slump!

Resolution Step #15 - Loosen up with Foam Rolling

Some of us are born really flexible; even gumby-like. Others of us are not and even regular stretching may not help by leaps and bounds. Tight muscles leave us a bit more prone to mechanical issues and injuries. The title bar above will take you to Power Systems catalog. Take a look at their selection of "foam rollers" which can be used as a self-massaging tool. Rolling the body on top of the roller along the line of a muscle lengthens and loosens the muscles and connective tissues helping with flexibility and tension relief. Need help with a rolling regimen? Talk to a trainer at City Fitness - we'll be happy to help!

Speaking of "Coming in from the Cold" at City Fitness...

We offer 1, 2 and 3 month temporary memberships and allow daily drop-in workouts. If you normally exercise outside and the cold is too harsh for you, come on over and sign up for a day, a week, or a month!

Resolution Step #14 - Don't Get Shut in by the Cold!

The gym has been quiet the last couple of days. I mean REALLY quiet. You cannot let the cold weather stop you from coming in and "getting your workout on!" With the holiday weekend and Inaugural activities up and coming, you should be staying on track this week to allow yourself time off to enjoy the upcoming "Change" of administration and all of the associated parties. Layer your clothes, put on your hat and mittens and wrap your scarf around...and get over here! The cardiovascular exercise will help with your circulation and will raise your body temperature; you won't be cold for long!

Resolution Step #13 - Use more Spices and Eat Less Calories

Going with the flavorful recipe theme today, we are highlighting spices. Herbs, spices and seasonings are popular as they add flavor without fat or extra calories. Some spice blends contain added salt, so if you are trying to be sodium-aware you should check labels. Click the above title bar to visit foodfit.com's spice page. They have a great list of a variety of spices and ways to use them in recipes. End up with a new favorite combination? Post it to us as a comment to share!

Sogbe's Recipe - Palm Nut Sauce with Spinach

Ingredients:

• 1 large can of concentrated palm cream (also called palm sauce
• 1 block of frozen shredded spinach or 1 big bag fresh and thinly sliced
• 1 pound of sirloin beef tips cut in cubes
• ½ red pepper and ½ green pepper cut in small cubes
• 2 tablespoons of concentrated tomato
• 1 small can of tomato sauce
• 2 onions sliced
• Garlic thinly sliced
• Salt (to your taste)
• Ground black pepper (to your taste)
• Ground Cayenne pepper
• Ground curry (to your taste)

In a skillet mix the garlic, onions for about three minutes or until soft then add the meat and let it cook for about 15minutes mix some tine to time. Add the spices and taste then add the tomato cans with at least 2 cups of water and let it cook for 30 min. Add the spinach, red and green pepper and the palm nut cream. Taste again and add any condiment if necessary. Cook for one hour and a half (best time is 2 hours). Let it rest for about 20 min. and serve.You can eat this sauce with rice, couscous, plantains, yams etc …

Resolution Step #12 - The Golden Rule

Yes, you get another Golden Rule reminder today. As gyms get more full this time of year, it is important to treat your workout neighbors as you would like to be treated. Make room in classes, wipe the equipment down after use, and PLEASE use deodorant and wash your workout gear regularly. Everyone should have an enjoyable workout experience.

Resolution Step #11 - Reduce Sugar from Beverages

Many of us consume beverages with added sugars - and most do not realize just how many extra calories are contained in these drinks. Most chain stores (Starbucks, etc.) have areas on their web site or pamphlets in their establishments that contain nutrition information for their products. Take time today to look up your favorite drinks. Is there a way to reduce the calorie and sugar content? Try sugar free syrups in your flavored coffees, or go to skim milk instead of full fat milk or cream. Drink juices? Remember a juice serving is only 6 ounces - add sparkling water to the juice to fill the glass with less calories.

Resolution Step #10 - Preventive Maintenance

Don't get caught up in a new workout frenzy without thinking of preventive maintenance. For today, let's chat about workout shoes. It is important to change your workout shoes regularly (depending on use/mileage that may mean anywhere from 4-9 months on average). There are lots of brands, styles, and support structures available in the shoe world and it is sometimes hard to choose. Potomac River Running in our Park & Shop center has a video system to help you figure out what support makes the most sense. They watch you walk or run and recommend a shoe that will provide the best support for you. The style and color is of course your choice!

Resolution Step #9 - Dance it Off at Glen Echo

Check out this great combination of weekend dance events. We have blogged about Glen Echo's dance offerings before - they have such a great calendar of open dances, many of them offering lessons before the group dance begins. Drop in for a nominal fee and work off some calories while learning something new!

Contra Dance Friday, January 9, 7:30 - 11:30 pm, $9 Admission Presenter: Friday Night Dancers All Ages Welcome -Located in the Spanish Ballroom Lesson from 7:30 to 8:15 p.m. Dance to live music from 8:30 to 11:30 p.m. Dave Colestock calls to the fabulous Glen Echo Open Band. Swing Dance Saturday, January 10, 8 p.m. - midnight, $15 Admission Presenter: American Swing All ages welcome -Located in the Spanish Ballroom Come out for a great swing dance with CITY RHYTHM ORCHESTRA. Beginner lesson with Tom and Debra 8 – 9 pm Dance 9 pm - 12 midnight.

Zydeco Dance Sunday, January 11, 3 - 6 pm, $15 Admission Presenter: Dancing by the Bayou All ages welcome -Located in the Spanish Ballroom Dance with Brad Randell and the Zydeco Ballers. Introductory dance lesson at 3 pm Dancing from 3:30 - 6pm to fabulous live music.

Blues Dance Sunday, January 11, 7 - 11 pm - $15 lesson & dance/$8 dance only Presenter: Glen Echo Park Partnership Location: Town Hall, Glen Echo Town Mike Marcotte & Donna Barker offer a blues lesson from 7 to 8:30 p.m. Lesson cost includes the dance that follows from 8:30 - 11 pm to recorded music. The doors open for "dance only" ticket sales at 8:15 pm.

Contra and Square Dance Sunday, January 11, 7 - 10:30 pm Admission: $12 nonmembers/$9 FSGW members Presenter: Folklore Society of Greater Washington All ages welcome - Located in the Spanish Ballroom All dances are taught, and no partner is necessary. Newcomers' welcome lesson is at 7 p.m. Called dances with Bev Bernbaum calling to Anadama from 7:30 to 10:30 p.m.

Resolution Step #8 - Jazz up your nutrition with some new recipes

A great way to ensure you are eating well is to cook food yourself instead of buying fast food. There are lots of healthy things to eat and endless ways to prepare them. We'll be featuring recipes from the City Fitness gym staff holiday party in December (the spread was amazing) to give you some ideas, but you can also click on the above title bar to go to allrecipes.com's healthy eating section. Try cooking a couple of things on Sunday, packaging them into small portions that you can eat for lunch or dinner throughout the week. Don't forget those veggies!

City Fitness Gym Staff Recipes - Dega's Sweet Potato & Tofu Peanut Stew!

• 1. Boil 3 sweet potatoes until just done. Cut into cubes and set aside.

• 2. In a large pot...Heat 2 Tablespoons of olive oil

Then add: 1/2 - 1 Tablespoon of chili powder 1/2 tsp nutmeg 1/2 medium onion, chopped one pkg of firm tofu, cubed 3 carrots sliced 3/4 - 1 c. tomato sauce Cook over low-medium heat, stirring gently so as to not break up tofu.

• 3. While that is cooking, in a separate sauce pan Heat 2 Tablespoons of olive oil & 1 Tablespoon of sesame oil Add: 1/4 cup minced onion 3 garlic cloves minced 2 teaspoons fresh grated ginger Saute over low heat Add: 3 Tablespoons sugar 1 Tablespoon white vinegar 3 Tablespoons soy sauce 1/2 teaspoon coriander 1 teaspoon tumeric 1/2 teaspoon cayenne pepper 3 Tablespoons smooth peanut butter (or more to taste) 1 can coconut milk Cook over low heat - adjust seasonings to your taste

• 4. Add the sweet potato cubes to the large pot and then add the peanut sauce. Serve over rice. It's always better the next day!

Resolution Step #7 - Schedule a Reward for Your Hard Work

Remember hearing as a kid, "you can have dessert if you eat your veggies?" Many of us respond best when we have a goal in site and particularly if there is a reward. Lose 5 lbs.? Then you can buy that new dress. Stick to your 4x a week workout goal? Enjoy a massage or a night at the theater. Sometimes food rewards can backfire - so think of something you truly enjoy but do not often get to do and schedule it (as a one-time thing or a regularly scheduled event). Your body and mind will thank you.

Resolution Step #6 - Look for Inspiration

Tuesday, January 6, a great article was run in the Express newspaper about Vergil, the manager of Potomac River Running in the same shopping center as City Fitness. Vergil's story is quite inspiring and if you are having the "I don't think I can do it" blues it might help give you a push. Read about it by clicking the title bar above (his story is the second half of the article)!

Resolution Step #5 - Try Something New

Some of us have harder times than others sticking to a structured exercise regimen. If repetition causes boredom, your plan should include trying new things. Interested in maintaining strength and flexibility? Try a martial arts class like Jiu Jitsu, or a dance based class like Africa-Cardio dance (which of course you can find at City Fitness). Need a change of scenery? Add an outdoor hike in Rock Creek Park or go dancing at Glen Echo. Have trouble with stress and relaxation? Try meditating or take a QiGong class. Mix it up to keep it up!

Resolution Step #4 - Get Some Sleep!

How does sleep help you stay on track? A good night's rest brings more energy, productivity, boosts the immune system, helps the body heal and strengthen, stabilizes hormone/chemical balances in the body, and assists the brain in storing short term memories into the long-term storage areas. We are a sleep-deprived society - almost all of us could use more sleep! Give your body a change to re-charge by getting a full night. A full night for some is may be longer or shorter than the average, but if you are tired all the time and find yourself battling colds more than the average (or battling weight management issues) try adding some sleep time. Pleasant dreams.

Resolution Step #3 - Short Workouts Count!

In a perfect world, we would have all the time we needed for a workout. But, there are times we all face time constraints that impair our best laid plans. Don't take the attitude of "if I do not have an hour it is not worth it." You can get a great workout and help develop consistency with 20 or 30 minutes. Develop a "backup workout" or have a City Fitness trainer put one together for you. Try some interval training on a cardio machine - you can burn a lot of calories in a short time. Or, try a circuit style workout alternating cardio bouts with calisthenics and body weight work. You can get a great full body workout packed into a short amount of time!

Resolution Step #2 - Stay Hydrated

It's easier to forget in the winter months to maintain your fluid levels. When it's hot outside a cool glass of water calls to some of us more than when it is cold outside. There is a tendency to drink more "warm" beverages like coffees and teas to keep the body warm in the winter - and the caffeinated ones are diuretics and pull fluids from the body. If your goals include better nutrition, weight management, or increased activity, pay attention to your water intake. Proper fluid levels promote weight loss, assist in preventing dry skin and mucus membranes (yes, that means your sinuses may not be as sensitive) and help prevent muscle cramping. Bottoms up!

Resolution Step #1 - Make a plan!

The first step in a successfully changing your lifestyle (i.e.: work out more, eat better, become less stressed, etc.) is to develop a plan. Your plan should be something you know you can complete - choose a change you can "stick to." If you want to create a steady workout regimen, 7 days a week may be too big of a goal. If you want to change your eating pattern, start with a few basic changes (eating at regular intervals or adding more whole grains and lowering simple sugars. To reduce stress, think about ways of organizing your day to reduce inefficiency so you are in less of a rush. You may have to alter your plan down the road. Start with the month of January and re-assess as you get closer to February. Use this weekend to create your plan...be creative and set some attainable goals!