The Uninteded Benefits of Exercise - by Jenni Falconer

The benefits of exercise are well known. By doing as little as 15 minutes
of physical activity per day, you’ll be getting your body into shape, build
muscle, lose weight, and also limit your risk of developing a whole host of
serious diseases later on in life.

And if that’s not enough, then don’t fear, because exercise can do much,
much more for you, in ways you will have never have thought of before. In
this article, we’re going to do over some of the more subtle rewards
regular exercise can bring.

More Energy
For those people who don’t do exercise, you might think you have a point
when you question how exerting energy can actually result in ultimately
having *more* energy
<http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy>.
But make no mistake: spend a few hours in a gym each week and you’ll be
zipping around. Studies have shown that regular exercise is one of the best
ways to beat fatigue, and can be even more effective than caffeine and
energy drinks for waking people up. The next time you’re struggling to wake
up in the morning, don’t think an extra half hour of sleep will do it: head
down to the gym for a quick routine and you’ll be raring to go in no time.

Feel Happier
Who doesn’t want to feel a little happier in life? Though the reasons why
aren’t yet fully understood, it’s known that exercise improves mood and can
also be used to treat conditions such as depression and anxiety. Scientists
believe that it’s to do with the feel good chemicals
<http://www.apa.org/monitor/2011/12/exercise.aspx> that are created when
we’re physically active. So when you’re using the treadmill or rowing
machines, know that you’re not just making sure your body is in tip-top
condition - you’re also taking care of your mental health, too, and
improving your happiness along the way.

Boost Ignored Areas Of Your Health
Our modern lifestyles are great for some things, and not so great for
others. One of the biggest factors is the food we eat, which all too often
fails to deliver the crucial vitamins and minerals we need. If our days
consist of driving to and from work and then sitting at home, we’re liable
to suffer deficiencies in crucial vitamins such as vitamin D and vitamin C,
which can have real health problems
<http://www.kwikmed.org/vitamin-d-deficiency/> if they go untreated. The
rise in vitamin D deficiency is getting so bad that it’s becoming an
epidemic in the United States.
<http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/>


But never fear, because the gym is here to help! The Harvard School of
Public Health found that those who exercised regularly typically have higher
levels of vitamin D than those who don’t
<http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/>,
and also had better cholesterol, while other studies have shown that those
who hit the gym are less likely to be struck down by common colds and
illnesses. Why? Nobody is quite sure yet, but somehow those hours in the
gym make your body better prepared to ward off niggling illnesses. In all,
these studies are giving exercise a pretty big thumbs up!

Improve Concentration
How far along in a book do you usually get before you toss it aside? How
about those long tasks in front of a computer - do you usually find
yourself taking more breaks than you’d like? And how about those long
drives?

Again, no one is quite sure why, but studies have shown that exercise can
give us a major concentration boost. It’s so effective, in fact, that some
schools actually use aerobic cardio in order to boost academic performance
and behavior. After a few weeks of regular exercise, you’ll notice that
you’re able to focus on the important tasks for longer and do them to a
higher standard.

And The Rest
As you can tell, there’s plenty of unintended benefits to exercise, far too
many to list here. To list just a few more: your skin will look better
<http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html>,
you’ll have a better handle on your life (especially if you’re battling
addiction), and even your memory will improve.

In many ways, building muscle and getting the body you want are just a
small fraction of the benefits of joining a gym. Not will you look great,
but you’ll feel fantastic and develop traits that can be invaluable in your
day-to-day life. Now that’s special!

Perspective about Physicality, by City Fitness member Neil Proto

I just returned from the Falklands, South Georgia, and the Antarctic,€“ a National Geographic expedition. Twenty-four days. Departing from Ushuia, Argentina, through the Beagle Channel once explored by Charles Darwin. My imperative for going was the journey of Sir Ernest Shackleton; what he and other Antarctic explorers saw, in part, even though I’d see it through the 21st century prism of better gear and an obvious safety net. We did not avoid risk, and often could not avoid the radical, often abrupt changes in the weather, ice conditions, the rough sea and wind currents in the Drake Passage, and the potential for the accident, including in the places Shackleton journeyed with his men during his failed expedition in 1914. It's been 100 years since his expedition began. 

Many elements of the trip resonated with me: one was the way National Geographic managed risk, the other was how physical preparation - training of a deliberate, intense kind over decades - made a difference. I include in that a range of outdoor activities - snowshoeing, hiking, kayaking, and sailing (as the crew) among them, mostly in the Pacific Northwest, and with friends who taught me the meaning of safety, preparation, weather, and the value of camaraderie at hard moments. There also was running, playing tennis, standing on the METRO, and walking, not riding the escalator. Consistently throughout all of that, at times daily, certainly regularly, were workouts and the occasional expert training lessons and very particularized guidance at CityFitness. It has been, and was on this expedition, of imminent value to know my body, what muscles to use and what to call upon at different times. Perhaps most surprising to me were the few moments when the "accident" loomed or happened, including once when I slipped on wet tussock grass coming down a steep incline, and found that I "fell" into a position that I'd learned in yoga! It was the first thought I had when I stood up, and then continued, unharmed, down the hillside. 

The ultimate benefit was that I got to see more, walk higher and longer, cross rapidly moving streams coming off melting glaciers, and embrace every physically demanding opportunity. I did it with a very clear understanding of my physical limitations. It also meant, I got to see yet broader, stunning vistas, experience harsher winds and cold, and see penguins walk confidently up thousands of feet in snow and ice to reach their colony. Neil Thomas Proto CityFitness member for 15 years. (anyone interested in more narrative, photos, and videos can go to FACEBOOK; 7 posts, all of which are "public" (not confined to Friends) or to http://www.neilthomasproto.com

Silver is the New Blonde, by Lucinda LaRee

I turned 50 this year, went through menopause, grew out my silver mane, became a grandmother and joined the Pole Pressure Dance Troupe.

The half-century mark snuck up on me. Busy raising my son, owning and operating my gym, and living my ups and downs, I woke up one day and realized I had gained 20 pounds in the last 7 years. ‘How did this happen?’ I asked myself. Being a lifetime fitness enthusiast and owner of a health and fitness business it seemed out of character to find myself overweight or should I say, ‘over FAT!’

Looking back I can see where it all started. When I turned 43, I was peri-menopausal.

Hot flashes, no sleep, and all I wanted to do was eat potato chips and drink beer. I was emotional and stressed out! I was going through a separation, my teenage son was acting out, and my life was not what I expected it be. I moved to the suburbs and added an hour-long commute to my already packed day that meant more sitting and more stress.

For years, clients and students have told me about getting stuck in ruts. I realized that was exactly what was happening to me – mentally, emotionally, physically and spiritually. It was time to re-center and use the Native American Medicine Wheel to change my life.

My intention for 2012-2013 or “The Rainbow Bridge” as Brooke Medicine Eagle, author of The Last Ghost Dance, calls it has been to focus on the Native American Medicine Wheel to balance my life. The Native American Medicine Wheel represents the horizon line and is divided into the four cardinal directions: North, East, South and West. It is then subdivided into four more directions: North/East, South/East, South/West and North/West. The center of the wheel represents the self and one’s connection to the sacred circle, or circle of life. In India this “sacred circle” is known as a Mandala.

Circles are found in nature as in the rings of a still lake when you drop a pebble into it, the rings of a tree trunk that tell its age, the movement of a hurricane or whirlpool, the shape of the Sun, moon and planets, and the cycles of time and seasons. My roots are not just silver – they are grounded in my Native American ancestry and my yoga practice. Both cultures emphasize balance and harmony, and influence my life.

In The Last Ghost Dance, Brooke encourages all of us women to take responsibility to heal Mother Earth. To heal the world we live in we need to first heal the body we live in. To do this we must take a good hard look at our lives, past and present, take steps to heal the wounds, and transform our inner landscape. We must let go of the people, things, and thoughts that weigh us down, be in the now and intentionally create a new vision for our life. Then we can move courageously forward.

One thing I discovered on my inner journey was remembering how much I loved music and dance. It was my love for Jane Fonda and Jazzercise when I was 16 that got me on my path to becoming a fitness professional. Through the years, movies and dance sparked my interest and my creativity. I read a book many years ago called the S Factor by Shelia Kelly named after the S-curvature of the female body. After reading this book I wanted to learn more about feminine erotic dance and pole fitness. During the first introductory class I was so amazed at the teacher and how she could move her body, defy gravity and how beautiful, powerful, strong and fit she was. I was intimidated, impressed and out of my league!  But I took a leap of faith and started Pole Dance Fitness at City Fitness, the gym I currently co-own in Washington, DC.

Many women my age ask why I pole dance, saying ‘nobody wants to see a 50-year old stripper!’  This comment makes me laugh – pole dancing classes have nothing to do with stripping. They are a celebration of feminine energy and power. It is difficult for women and men of all ages to break through the stereotype of a pole dancer. I tell them I love pole dance fitness because it combines everything I expect from a well-rounded workout.  I am empowered when I lift my bodyweight and execute a trick that requires all of my strength, endurance and flexibility.  I enjoy the creative expression of the feminine dance movements or making the S curve!  After every class I thank my amazing teacher Sarah for helping me bring my “Sexy” back.  Yes, it’s OK to be sexy at 50!  As I say, ‘Silver is the new blonde, fit is the new thin and strong is the new young!’  I have lost 12 of the 20 pounds gained, and put on some serious muscle weight and body confidence!  My body has never looked better!  Who can argue with that!

Washington, DC is the perfect example of a city full of women who end up embracing their masculine energy instead of their feminine, as that is what is often required to be taken seriously in the business and political world. They feel that they have to hide and play down their womanhood. It saddens me to see the average woman on the Metro or walking on the street stressed out, hunched over her smart phone looking like an old woman!

In the ‘70s, Gloria Steinem promised we could have it all. For me “all” means claiming all parts of being a woman: the six-figure salary, the six-pack abs and the S-curve of the female form. I want to own my own business, my home and most of all, I want to own my own body, my curves, my sexuality and my sensuality. I don’t think I need to be like a man to be a good woman.  “I’m just a girl” as 40-something pop singer Gwen Stefani with her awesome six-pack abs sings, “I’ve had it up to Here!”

As I see it, 50 is the new 40. Jane Fonda became our workout guru when she was 40.  Gretta Pontarelli, a 60-year old pole dance competitor along with beautiful Cindy Joseph, the silver-haired super model who was discovered in her late 40s, can be our new role models along with the forever fit and amazing Jane. When I teach yoga classes at City Fitness I feel blessed to be surrounded by so many women over 50 who are smart, beautiful, strong, healthy, vibrant and socially aware. It’s not about hiding our age. It’s about being “Pro-age” as Cindy Joseph says, celebrating our wisdom and grace and making the most of our life. We, the Jane Fonda Generation!

Making Sense of Fitness - by City Fitness, Washington, DC. Cleveland Park's neighborhood gym!

Each week we are bombarded with infomercials, new studies, and hyped up trends in exercise.   The conflicting messages (often accompanying a sales pitch) convolute a simple idea- that anyone can improve their fitness through effort and a little knowledge.  This column will provide a starting point to beginning a sensible exercise program, and later examine some of the trends, studies and options we hear so much about.

In order to get a grasp of what we need to do, lets look at what makes up the “fitness” we seek.  At City Fitness, we believe a complete fitness program must include emphasis on the following four areas: cardiovascular capacity, strength training, flexibility and nutrition.   Working towards change in these four areas will bring about positive changes in a host of health markers, from bodyfat % to triglyceride levels, bone density to basic ability to run, lift, hike or play.   Ignoring any of these components will dramatically lessen the overall benefit, as there is a synergy to a well-rounded program.

Cardiovascular exercise (“cardio”) is simply working to elevate and maintain the heart rate, creating an increased demand for oxygen.   The benefits of cardio are well documented, including heart health, controlling blood pressure, and increased lung capacity.  This is also what most people consider “calorie burning”, although strength training plays a crucial role in that as well.  Typically exercises such as running, biking or cardio machines come to mind, although circuit training, swimming, jumping rope and a number of other options can provide excellent cardiovascular training.

Strength training is crucial in maintaining and increasing the ability to perform day-to-day tasks, as well as promoting bone density and boosting the metabolism.   In active athletic populations, muscle acts to protect the joints in vigorous activity.   In older people, strength training is crucial in promoting bone density, as well as maintaining functional ability.   Muscle mass protects bones in the event of a fall, and plays a large role in the bodies ability to recover from chronic illness.

Building muscle is also responsible for the aesthetic changes that are often sought.  Definition or “tone” are achieved through a combination of muscle building and leanness.   Muscle is also metabolically active tissue, therefore helping raise the metabolism and promotes calorie burning.    In order to be effective, strength training should progressively introduce heavier weights and more challenging movements.   That is; the body adapts when it is challenged, and needs constant stimulus to continually progress.

Our third pillar is flexibility.   Often people confuse the need for basic range of motion and joint mobility with advanced yoga poses bordering on contortionism.  In reality, basic flexibility allows us to move with ease, protects against injury, and makes us feel better.   As fitness professionals, we see a strong correlation between time spent sitting at a desk and back pain in our clients.   Students and even children are more sedentary than ever, and the lack of activity directly affects the ability to move comfortably.   Rather than face a lifetime of limited activity, discomfort and possible need for surgery, spend fifteen minutes a day working on flexibility.

Finally, we come to the often most confusing aspect of fitness: nutrition.  Fad diets come and go, doctors change their minds, and the public is left scratching their heads.   We get told (and sold) so many different things, its no wonder many people have no plan when it comes to nutrition.   In fact, there are some ground rules for nutrition that are relatively simple, and a few changes can make a profound effect.  

Nutrition should be based around real, unprocessed foods.   Each meal should have a balance of lean protein, carbohydrates and fat, and should leave you satisfied but not overly full.  Carbs should come from colorful vegetables, and starch should be kept to a minimum.  Replacing breads, pasta, rice or potatoes with a more nutritious choice can have a dramatic effect.   Fat is also an essential part of a healthy diet, but should come from specific sources, not fried foods or additives.  Unsaturated fats, especially those higher in Omega 3 fatty acids are preferable.   Examples include flax seeds, walnuts and coldwater fish (salmon, halibut and sardines).

Three basic skills are vital to empower you to reap the health and fitness benefits of good nutrition.   First is the ability to read labels and understand what to look for, and what to avoid.   The drawback is, most people are shocked to realize how much sugar, saturated fat, and sodium are added to seemingly healthy choices.  Understanding this is essential in taking charge of what you ingest.   Inevitably, this will steer you away from processed and fast foods.  

The second skill is learning to prepare your own healthy meals and plan ahead.   To do this is to take responsibility for your nutrition, remove excuses and set yourself up for success.   Basic meal planning for the week ahead allows you to shop accordingly   Not every meal has to be planned ahead of course, but often the more forethought, the better the results.   This also helps to avoid making bad last minute choices.   Coming home tired from a stressful day at work without a healthy option is one of the major pitfalls to avoid.

Now that we have an idea of how to choose food, and plan it out, we come to portion control.   The final piece of the puzzle is often a challenge in a society where over-consumption is not just rampant, but culturally accepted.   Once we understand how much food we actually need, it’s easy to see how common overeating is.  A good meal should leave you satisfied, but comfortable and not “stuffed”.   It takes a while to realize that the feeling of “not hungry” is different than full.

Hopefully this provides a reasonable starting point for those interested in taking charge of their fitness.  The four components we’ve discussed (cardio, strength, flexibility and nutrition) all play an important role in overall well being.

At City Fitness, we believe that even a basic approach to exercise and nutrition can have profound benefits, and encourage everyone to make this a part of their life.  Sometimes the amount of information on fitness can be overwhelming, but like most things, its best to start simple. 

Hiking the John Muir by City Fitness Owner Lucinda LaRee

2012 has brought its share of inspiration. In addition to The Happiness Project, by Gretchen Rubin, I read the book Wild by Cheryl Strayed. Inspired by Gretchen to try new things and then by Cheryl’s journey, I spread the word to friends, clients and co-workers about the books. My sister, Shara, who loves an adventure story, read Wild and was also very inspired.

We cooked up this idea to do our very own “Wild” backpacking trip. Ready to challenge ourselves and reconnect with the mountains of our youth, we looked toward the John Muir Wilderness in the Eastern High Sierra.

The trailhead is the shortest trans-Sierra starting at The Vermillion Resort on Thomas Edison Lake in the West at 7,648’. It travels along Mono Creek along the Mono Pass Trail, up and over the mountain range, summating at Mono Pass 12,780’ off the eastern ridge exiting at Rock Creek Lake around 8,000’a few miles Northwest of our childhood home. A total of 25 miles, this trip would be a rare treat due to a light snow season.

Our new goal excited both of us to work out. We needed our bodies ready to carry 40-pound packs, something neither of us had ever done before. My training involved hiking in Rock Creek Park in North West DC with the City Fitness Gym hiking club and the “IT” workout, City Fitness’s signature interval step class, to build my endurance. My weight training emphasized leg and back strengthening exercises: deadlifts, squats and body weight rows using the TRX.  My flexibility and core training included Samayama Yoga and Pole Pressure pole dance classes. Shara chose Spinning classes to develop her cardio-respiratory endurance, weight training to get stronger, and yoga classes to improve her flexibility.

The trip was amazing – the grandness of the rock formations, the smell of pine and sage in the air, the noise of the Aspens when the wind blew through the trees all put us in touch with those mountains of our youth. We met some really cool people executing challenges of their own: the woman who had been on the trail for 3 months from Oregon who helped fix our stove, the guys doing the John Muir trail decked out with techie gear blogging their trip, the young endurance runners who did the 25 mile pass in one day carrying almost nothing but their water and themselves. We’ll never forget the lightning storm on the ridge with the Boy Scout troop. There is something comforting in the knowledge that they knew CPR just in case.

The best part of the trip was spending time with my sister bonding. We worked together keeping each other going by good conversation, reciting poetry (If by Rudyard Kipling), counting steps, singing to keep the wildlife away, and talking about our childhood, our lives, our family and friends, and our dreams.

The last night of our trip we camped deep in a mountain valley along Mono creek.  Sheer granite walls surrounded us.  My sister went to sleep early as I read to her from my survival book. As the twilight descended upon the tent I could feel the quiet absorbing into my body, my mind.  I listened to the rhythm of the creek, the wind, and my sister’s breath.  I looked out at the stars and the Jefferson Pines so tall they reached the heavens and I realized that I too am Wild; a high-Sierra girl running through a mountain meadow. This part of me is real, authentic and needs space and the freedom to roam, explore and be adventurous.

The last day we summated Mono Pass. It took us several hours longer than expected due to the weather. We began the descent following the switchbacks down. From a distance Shara spotted what she thought was a bear. Several switches later I declared it a dog. Bear. Dog. Bear. Dog. As we made a turn we ran smack dab into our families – my son, Shara’s daughters, and Moriah (their dog). Whew. What a site for sore eyes and bodies. We did it and it was difficult, and having our little search party find us and carry our packs out was just what we needed. We expected challenges like sore shoulders, tired legs and shortness of breath at the summit. Other difficulties such as our stove not working, getting caught in a high-altitude lighting storm, and the emotional effects of an intense trip, pushed us to our limits. We screamed and cried and laughed.

To keep the spirit alive, I will continue to explore the nature in my own back yard. Rock Creek Park and Great Falls Park may not be “The mountains are calling and I must go,” as John Muir puts it. But in a big city like DC, it’s a true blessing to have nature woven into our lives so intimately.

We are planning another Back Packing Trip for next summer, maybe a section of the John Muir Trail/Pacific Crest Trail near Mount Whitney. In the meantime I will dream about my childhood home and the Sierra Wave. As John Muir himself puts it best, “Long, blue, spiky-edged shadows crept out across the snow-fields, while a rosy glow, at first scarce discernable, gradually deepened and suffused every mountain-top, flushing the glaciers and the harsh crags above them. This was the alpenglow, to me the most impressive of all the terrestrial manifestation of God.  At the touch of this divine light, the mountains seemed to kindle to a rapt, religious consciousness, and stood hushed like devout worshippers waiting to be blessed.”

My Yoga Journey - by Lucinda LaRee

My journey in becoming a yoga teacher and businesswoman are intertwined.  The study and practice of yoga has played a big part in my life.  I am committed to offering high quality classes day in and day out to service my clients, helping them become strong and flexible while encouraging them to be part of our neighborhood gym.

As a teenager growing up in California, I was inspired by Jane Fonda – she was such a fit, vivacious, active, politically-aware woman that she became my role model. So, at 16 I took my first Jazzercise class. This led me into teaching fitness classes in San Diego at Cal a Vie, which then opened the door for an opportunity to work at the Norwich Inn and Spa in Connecticut.

In the summer of 1989, Sports Illustrated held auditions nationwide for the next “Fitness Star” to lead their Sports Illustrated Exercise Video Series.  They planed to audition extras in Norwich, as they would be filming the videos at the spa in the fall. At the time, I was 25, teaching five classes day, running track and doing interval training at the local high school.  As I ran I visualized myself in the videos, a technique I learned from the book “Think and grow rich”.  I wanted to be a Fitness Consultant for the Rich and Famous and this audition was my chance. The audition turned into more than I expected, I was not picked just to be an extra, but was given the role of “Fitness Expert” to lead the Super Models: Cheryl Tiegs, Elle McPherson and Rachel Hunter.

Elle was a committed yoga practitioner and wanted to do a Yoga/Fitness video.  At the time this was unheard of, but we received the go ahead with one stipulation: we had to call it “Stretch and Strengthen” because it was believed no one would be interested in a Yoga video.  I met with her to watch a video of her yoga practice and we created a workout using her favorite yoga poses and my favorite mainstream fitness movements.  I had never taken a yoga class in my life yet here I was in charge of choreographing this merger of mediums with a Supermodel. The video series hit the market and were an instant success - they sold over a hundred thousand copies.

Upon the video release I moved to DC and began teaching fitness classes for Fit Physique, Inc. and my now business partner, Dega Schembri. DC, by nature, is a high-stress city. To address the stress levels and tight muscles of my students, I always ended my classes with stretch and relaxation using the techniques learned from the yoga video experience and from the yoga classes I had begun taking at Unity Woods. My students really enjoyed the stress relief and this established my reputation as a mind-body teacher.

In 1993, Brian and Doris Forscheimer hired me to consult/design and open City Fitness Gym in Cleveland Park. I was committed to create a “spa like” fitness class schedule and with much reluctance Brian and Doris agreed to let me try a yoga class. They preferred to start with a less-popular time slot to test the waters. Yoga turned that around and the class was consistently full. That led to a more balanced class schedule in which we offered yoga several times a week.

In 1996, I joined in a partnership with Dega and we bought City Fitness with a vision of creating a gym with a heart and soul.  We wanted grow our specialty class offerings at the gym and corporate sites and yoga was at the top of our list.  In 2000 the demand was so great we decided to start our Samayama Yoga Teacher Training Program to train teachers for the growing market.  Our company had been training qualified fitness instructors since 1993. We brought in the experts: Beryle Bender Birch of Power Yoga fame and David Swenson, one of the original Ashtanga Yogis.  I continued my studies with many other gifted yogis and used my experience to train and hire teachers who expressed our overall mission of safe fitness programming and community.

In 2013 Fit Physique will be celebrating a 30-Year Anniversary and City Fitness will be celebrating a 20-Year Anniversary.  We have been offering high quality fitness and yoga classes all these years and have added other mind-body mediums such as Pilates and T’ai Chi.

The abundance of bad yoga press lately does not surprise me.  Where there is money to made people take notice. A yoga business is like any other business - you need to make money for the business to continue and to pay a living wage to your employees. There can be very high overhead, particularly in cities like DC. But, there are still ethics that should not be ignored. It is unethical to open a yoga studio down the street from your teacher and become their competitor. It is unethical to practice business techniques that will do harm. As a yoga teacher and lifelong yoga student I follow a code of conduct and professional ethics. We are taught to honor our teachers, those who have gone before us to make this sacred path for us to tread.

I am not ashamed of my unique path in becoming a Yoga teacher or my company’s mission to provide the best service possible while operating a socially responsible and financially profitable business.  I believe in right livelihood.  I need to earn a living to support my family and hope in doing so I can also improve the well-being and quality of life of my students.

It makes me happy to imagine a world filled with wonderful yoga teachers and students practicing daily.  I believe humanity can only benefit from this large group of people, some of whom are my dearest friends, practicing with commitment and enthusiasm.

Sincerely,

Lucinda LaRee/E-RYT Master Yoga Teacher
CO-Owner

The Happiness Project February Update - By Lucinda

I made a commitment for 2012 to focus on a book written by Gretchen Rubin called the “Happiness Project.” I invited my friends, family, personal training clients and yoga students to take this yearlong journey with me.

One of the first things Gretchen talks about are studies that show regular exercise makes people feel happier. To exercise better is one of the goals.

I believe it is important to have exercise and wellness goals. My theme this year is “Change it up.” I am a true earth girl, a Taurus. I can get very comfortable in my routines, maybe too comfortable. So this year I intend to have more fun: The Happiness Hair Project - 31 hair styles in 31 days, be more creative in my workouts by trying new exercises and fitness classes like Pole Dancing, and challenge myself to a mud run. Like I said, I am earth girl and I love to get dirty!

I asked my yoga students what they wanted to get out of their yoga practice in 2012 and this is what they said;

1. To be more challenged
2. To learn to balance
3. To do yoga four times a week
4. To get stronger & more flexible
5. To open hips & breath better
6. To be once inch taller by practicing better posture
7. To integrate mind, body by being mindful and paying attention in the poses

In my yoga practice I hope to find more space in my body, mind and spirit. I want to slow down and be in the present moment and become better at backbends.

Other happiness goals are as follows:

1. Go to bed earlier. I gave myself a regular bedtime and it makes getting up a lot easier.
2. Tackle a nagging task. - I scheduled my yearly medical check up and mammogram.
3. Toss Restore and organize. - I cleaned out my closet and donated bags of cloths to the good will.
4. Act more energetic and to feel better.

2011 was a very busy year with all the renovations at the gym. After a long commute home all I wanted to do was eat something quick, have a glass of wine and veg out on the couch. I knew better. I love being outside and walking my dog, cooking and eating healthy food, a beautiful salad filled with fresh vegetables all colors of the rainbow. I was finding it very difficult to cultivate the discipline to do the very things I know are good for me - the actions that make me happy and easy to do the things that don’t. I just wanted instant gratification! If that’s not a “rut’ than I don’t know what is. I would wake up the next day feeling low energy and the cycle would start all over again.

I am one month into my happiness project and feeling energized and excited about life.

Sleeping eight hours a night, eating my vegetables and whole grains, getting lots of exercise and having more fun. Not only do I feel happier, but also I even have a little spring in my step.

“Success is not final, failure is not fatal. It’s the courage to continue that counts,” Winston Churchill

“Happiness lie in the joy of achievement and the thrill of creative effort," Franklin Roosevelt

Changes for 2012 by Lucinda LaRee

CHANGE YOUR MIND

CHANGE YOUR BODY

CHANGE YOUR LIFE

CHANGE YOUR WORLD

Four years ago during the Presidential campaign Obama’s word was Change. 2012, an election year City Fitness’s word is Change. We have seen many changes in the last 18 years of business.

When City Fitness opened in 1993, the most popular class format in was Step Aerobics. The most popular class today is Yoga with body sculpting and boot camp classes next in line.

The gym opened in the Grunge era. We played Pearl Jam on the CD player and got pumped up to lift. Now we have satellite radio and everyone has their very own entertainment centers via their Ipod, Iphone or Ipad.

Although other things may have changed over time, everyone is still looking for the new fitness trend, quick fix, and “ultimate” workout to start off their New Year. We are here to say there is no such thing as a quick fix. It is good to change it up, don’t get me wrong. Try new things, push to the next level, and think outside of the box. If not for muscle confusion, then make workout changes for excitement and the challenge of learning something new.

We don’t believe it should always be “out with the old and in with the new.” Keep what works for you and be willing to change what doesn’t. We want to encourage everyone to step it up and step out of your comfort zone:

· Try a class you’ve been to afraid to attend because you think you will make a fool out of yourself – odds are you won’t, and even if you do have a GREAT time trying.

· Set up a Fitness evaluation and program design or sign up for a Personal Training Starter Package to get one on one attention and out of your workout rut!

· Turn off your Ipod, unplug your ears and have a conversation with your neighbor. You might just make a new friend.

There is no hiding at City Fitness. Unlike the big “BOX” chain gyms that offer extreme deals without membership limits, 50 treadmills in a row where you’re just a hamster on wheel, and that don’t care if members actually use the gym or not, we are owner operated and want to see our members getting the most bang for their buck. The only way to do this is use the gym, focus on your workout and be a part of our fitness community. We are here to help you reach your goals. City Fitness has everything you need to do it. All we need is your commitment.

In 2011 our intention was to give our gym a lift from the ground up. We replaced the floors, painted and repaired the facility, refinished the deck, replaced the windows and worn our bench pads, purchased some new fitness toys and mats and made a stab at better storage for our fitness props.

2012 will bring more changes with new cardio equipment and more dance classes, but it will still offer you the same consistency in our awesome instructors and trainers that continue to learn and grow and want to share their knowledge with you. Enjoy our beautiful gym to break a sweat, swing a kettle bell, chant “om,” or stand on your hands.

WE SAY TO YOU

“BRING IT”

AND LET’S SEE WHAT CHANGE CAN DO

Samayama Yoga Teacher Training at City Fitness

The City Fitness 300-Hour Yoga Teacher program is designed for health and fitness professionals and yoga teachers 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.

The 300-Hour Samayama 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. 2 years of yoga practice is recommended, but not required. Click on the above link to learn more, but don't wait! Classes begin September 12.

Sunscreen Safety!?!

Listening to all of the talk about the safety and efficacy of sunscreens has been a little scary. We found a great site (click the title bar above to go directly to it) www.ewg.org/2010sunscreen that helps you search for the right one for you. You can filter all the listed products to remove any with vitamin a, oxybenzone, etc. and each product is rated by safety and effectiveness. Give it a try!

Postponed - Partner Yoga at City Fitness with Vionna - Saturday, February 13, 12:30-1:45 p.m.

Celebrate Valentine's Weekend - bring a friend or significant other to partner yoga! Everyone is welcome - City Fitness members pay $20.00 per "couple" and guests are welcome for $30.00 per "couple." RSVP with the front desk as payment is required to reserve a space 202-537-0539. ***Class postponed due to weather issues this week. New date to be announced soon!***

Wednesday, January 13: OUCH! My Aching...

Repetitive movement patterns, strength and flexibility imbalances, poor body mechanics and faulty ergonomics can contribute to our risk of injury and our levels of pain. Learn physiology basics, hints for improving movement and review how exercise and body therapies can help. Join Elie on Wednesday, January 13 from 1:00-2:00 p.m. for this lecture/discussion at City Fitness Gym. FREE to members and $10 for guests.

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.

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.

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.

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!

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!

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.

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!

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.