Finding the Fountain of Youth...in the Potomac River, by Dega Schembri

Somehow I got it into my head that when I turned 60 I would do a triathlon.  But, then I had a minor health scare at age 57 and the perfect counter strike was to strengthen my lungs.   So I decided to take up swimming and what better motivator to learn how to swim than by signing up for a triathlon?  Don’t get me wrong; I was no stranger to the water having been raised in Detroit in the proximity of the Great Lakes. But swimming free style, breathing properly, and going for 750 meters (1/2 mile) in the open water was, in a word, frightening!  I couldn’t even swim 25 meters without stopping and that was in a pool. Open water would be even worse. So what was I thinking? 

For the sake of full disclosure I have been in the fitness business for 30 plus years steadily teaching aerobic and body sculpting classes and providing personal training sessions at the fitness facility in Washington, DC that I co-own, City Fitness Gym. I also do my own weight training workouts. While I am not a cyclist, a runner and clearly not a swimmer, I knew that I had the physical ability and endurance to do all three.  I would just be completely out of my comfort zone.  I decided that this would be a good thing. 

I believe that as we age, our fears often become bigger and we stick with what we know and take fewer risks. I also believe that when you stop exploring, stop trying new things, and stop pushing yourself beyond your own level of comfort, you accelerate the aging process. 

At age 57 I signed up for the 2009 New Jersey Sprint Triathlon and immediately enrolled in the DC Triathlon Club’s “New Triathlete Program” (NTP).  Their first training session began with a 5 K run and I was undoubtedly the oldest in the group.   I quickly discovered, though, that most everyone was nervous about the run, not everyone was a runner and “triathlete wannabes” came in all sizes and shapes. It was a hopeful start.

During the NTP program I participated in all the group workouts and clinics.  Not only did I stand out because of my age, I also had a bike that was not your state of the art “Tri-Bike”.  It was a bike that I was emotionally attached to, having been given to me by my staff when I turned 50.  With it’s purple flower decorations, I was constantly asked if THIS was the actual bike I was going to use in the NJ Triathlon, to which I would proudly reply, YES!

When the day finally arrived, I was a wreck.  A few weeks prior to the real event I participated in a practice triathlon sponsored by the DC Tri Club.  It’s called “practice” for a reason.   First, the swimming was done in a pool – a far cry from the open water of a lake – and though I completed the swim, I was the last one out of the pool. Next, I had to immediately hit the bathroom (nerves) before I could get on my bike, and to top it off I started my run with my bike helmet on. 

The memory of all of that forced me awake even earlier than I needed.  We arrived at the event at about 6 a.m. and as I waited for my group to get called into the water, a woman about my age standing next to me could feel my fear (and probably also see my entire body shaking). She told me not to worry and that once I got out of the water I would probably pass her up on the run. The open water is intimidating because as you follow the big orange buoys that help you keep track of where you are going, you have a pack of other folks swimming over you, doing the same thing.  Despite all my freestyle training, my swim on that day consisted of a combination of the backstroke, sidestroke, and breaststroke and sometimes the front crawl. But I made it out of the water, the endorphins kicked in, the hardest part was over and I was in competitive mode. 

When you participate in triathlon events, they make sure that your body is marked using a bold black marker to write your race number on your arm and your age on your calf. This mortified me until I passed someone younger than me and was elated that they could see my age. The encouraging woman that calmed me down at the beginning of the race was correct – I did pass her during the running segment.

I don’t think I will ever forget the feeling of crossing that finish line, especially with my son watching and cheering me on.  I did it!  I wanted to do more!  I was hooked.  And most importantly, from that day forward, I could say that I AM A TRIATHLETE!

Since my first triathlon, I spent a lot of time and money learning how to swim better.  I now enjoy the quiet, meditative, and rhythmic back-and-forth of swimming laps; my Zen of swimming.  I bike almost one hour to and from work whenever I can and get a short run in about once a week.  I even sign up for some 5K and 8K runs.

I have since participated in four more triathlons, three of which were on the Potomac River.  Of those five I have actually won my age division three times! Even though winning isn’t really my goal, getting up on the platform and being number ONE is quite the emotional boost! My goal is to do one triathlon a year.  I love the cross training aspect of triathlon training because it does not limit you to just one sport. Swimming has made my entire upper body noticeably more toned and the running and biking have strengthened my lower body.  I still participate in other types of fitness activities including Yoga and Pilates.

Today, I feel physically younger at 62 than I did at 52 and attribute it to my triathlon training.  Who would have thought that I would find the fountain of youth swimming the notoriously murky waters of the Potomac River?  So, don’t let your chronological age hold you back either mentally or physically.   I challenge you to TRY A TRI!  It only takes completing one to say “I AM A TRIATHLETE!”

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!

A Small Village in the Big City - By Lucinda LaRee

I am so excited and grateful to be celebrating a special anniversary with my business partner, Dega Schembri. 2013 marks 20 years for our gym, City Fitness, and 30 years for Fit Physique, Inc., our parent company.   Little did I know that when I showed up at 1500 Mass. Ave., Washington, DC, with only my O’Neil surf bag to my name to audition to teach classes for Dega that this was one of those life-changing moments.

As a child my father moved every six months.  My grandfather, Otis worked on a road crew, known for his excellent eye for leveling.  He paved many of the roads through the High Sierra in California, Nevada and the deserts of Arizona. Because of this, my father was committed to raising his children in one place.  He said it was difficult on him to move every 3-6 months as a child because he never had a chance to bond to a place, make lasting friendships or participate in sports. My father went into the Air Force and when he got out in 1964 he was stationed in Clovis, New Mexico, where I was born. He moved our family to Round Valley, near Bishop California and got a job working for Union Carbide, a tungsten mine or as some called it “The Mine In The Sky.”

He kept his word, raising his three daughters at the base of the 13, 470’ Mt. Tom, on the Eastern Side of the Sierra, in a small mining village called Rovana.  This was in company housing provided by Union Carbide.   Here we had the freedom to run wild.  We never meet a fence we would not cross or a yard we would not play in.  At the heart of this small, isolated, rural community was the gym.  It was here the fathers played on the company basketball team as the kids ran around playing hide and seek under the bleachers.  Some of my earliest memories are of my handsome, six foot three father who was strong and lean looking like Elvis as he shot hoops, trained with old leather medicine balls and shadow boxed with old leather boxing mitts.  Our TV reception was poor so many nights were spent watching old black and white film of Causuis Clay and George Forman fights when we were not planet and star gazing.

As I grew, the gym and the baseball field became the place to explore my own athletic abilities.  We considered ourselves “tomboys” and played every sport the boys did; baseball, football, basketball, volleyball, track and field & skiing on Mammoth Mountain. When we were not playing sports we rode horses, swam in the creeks, climbed the mountains and chased the coyotes and mule deer through the sagebrush.  At 11 years old, I became a cheerleader and my love of dance and movement began.

As a teen, growing up in one of the most isolated communities, I had a dream to travel the world. Inspired by my love of Jane Fonda and Jazzercise I announced at my high school graduation that I wanted to be a Diet and Fitness Consultant for the Rich and Famous.  This got quite the laugh, as this was unheard of in my small town and not a career path in 1981.

My professional fitness path started out at The Total Workout 1983 in North County San Diego.  It was here I was introduced to the person who was instrumental in getting me a job at the exclusive spa Cal A Vie where I trained such celebrities as Gary Busey, Stockard Channing, Leslie Ann Warren - my childhood Cinderella - and fitness star Kathy Smith.  Meeting the rich and famous at this job opened doors to working as a trainer on the east coast at the Norwich Inn and Spa which lead to me to the opportunity to audition and become the trainer for the Sports Illustrated Super Shape Up Video Series with Cheryl Tiegs, Elle McPherson and Rachel Hunter.

Riding the wave of the release of this popular video set, and being a bit of a gypsy for a few years, I moved to DC.  Soon, I found myself pregnant, a single mom to be, and I realized in order to make it work I needed to settle down.  Having done what I said I wanted to do traveling to some amazing places in the world and training the rich and famous I was ready to see a long held vision of my own fitness business come to a reality. My son was born in 1992 at Georgetown Hospital, and like my father before me, I wanted to raise him in a close-knit community.

I was hired by the Forsheimers to design and open City Fitness Gym on October 1^, 1993, and became business partners with Dega Schembri October 1, 1996. Together we purchased City Fitness Gym. We have built a wonderful community here in Cleveland Park.  This neighborhood has been a support network to our families. My son went to the neighborhood public schools, he has many friends that he met here in kindergarten and has an extended family made up of the gym staff and members.  He is now 21, with a son of his own, and I get the grand adventure of a grandmother with a growing family! 

I want to share my gratitude to my family of origin and their encouragement of my physical activities and dreams.  My childhood community and friends were always up for an adventure and my DC family made up of friends, staff, fitness instructors and gym members make my amazing world go round everyday.  I want to thank my son for giving me a reason to get my act together 20 years ago.  Last but not least I want to thank Dega for her commitment to our life as business partners as we work together creating this amazing space where I can “Be Lucinda” and offer up my unique talents and serve with her to help make the residents of DC happier, healthier and fit!

A master in the art of living draws no sharp distinction between his work and his play: his labor and his leisure: his mind and his body: his education and his recreation.  He hardly knows which is which He simply pursues his vision of excellence through whatever he is doing, and leaves others to determine whether he is working or playing.  To himself, he always appears to be doing both. 

Francoise Rene Auguste Chateaubriand

Confessions of a Teenage Gym Rat - by Gabriella Broocks

What does a fifteen-year-old girl do with two hours to kill in Washington DC after school? I would have never imagined this three years ago, but I found that going to the gym is one of the most satisfying activities to do in my free time.

How many teenagers do you know who go to the gym every weekday? Probably not many. Most likely, there’s a reason for that. Many gyms come across as intimidating and working out isn’t exactly synonymous with fun. Even if they do want to go, most high-schoolers are too busy with homework and extracurriculars.

I belong to that small group that carves time out of the day to go to the gym. Right after school, I head over to the gym and exercise for about two hours. I’ve been going for so long that it’s become a routine. Now, it’s unusual for me to skip a workout. I look forward to having two hours to myself.

This pastime started after volleyball season ended and I was looking for a way to stay in shape. None of the winter sports offered at my school sounded fun to me. My mother suggested that we look at a neighborhood gym. I was really reluctant to go there at first, but I decided to give it a try. A teenager was such a rarity at the gym that everyone was especially welcoming. That made it something to look forward to.

Soon after, I learned that I would need surgery and the doctor recommended that I do more exercise as preparation. As soon as I had recovered from the operation, I went back to the gym because I missed going. Truthfully, it’s not that hard to get to the gym if you enjoy going. 

First, it’s easy to get to. The gym is only three blocks from my school. Also, it’s right next to the metro station, making it simple to go home on the days when my mom can’t pick me up. 

Second, the atmosphere is really pleasant. The gym I go to is small enough that everyone knows each other. When I get to the entrance, the staff member at the front desk greets me by name. When stopped going during volleyball season this year, one of the owners called my parents to ask about me.

For me, this friendly, personal environment is important because as a shy person I feel infinitely more at ease in a place where I everyone is a friend. For example, like many people, I like to read magazines while on the cardio equipment. However, all the magazines available were for adults, which aren’t always appropriate for my age group. So, I asked one of the owners if the gym could get a subscription to a teen magazine. To my delight, a couple of weeks later the magazine subscription appeared.

When a school friend of mine asks where I’m going, as we walk down the street, their eyes typically widen at my answer. Usually, they say something like, “Wow, I couldn’t imagine working out every day!” I just shrug; I go to the gym because vigorous exercise always feels good.

On those rare days when I don’t spend two hours at the gym, I’m amazed at how much free time I suddenly have after school. Then I wonder what I ever did with all this extra time before I got in the habit of going to the gym.

Gabriella is in the tenth grade at the Washington International School. Her favorite gym is City Fitness on Connecticut Avenue in Cleveland Park.

What A Difference a Year (or so…) Can Make!! By City Fitness Member Michael Harris

I had finally decided that 2011 was going to be a change for me.  Or should I say, some really big ‘changes’. First, I decided that I was going to start my own business. After 20+ years as a salaried executive at several IT Firms, I concluded that I needed more control of my professional life, schedule, and my work/life balance. I no longer wanted to work 80 hour weeks to stay on ‘top of my game’ and constantly feel guilty when I needed to take time off or go on vacation to relax. Also, I needed to ‘get healthy’ again. As a former Fitness Instructor (trained by Dega and Staff at Fit Physique in early 1990s), I realized I had neglected my health and fitness. Also my younger sister had been diagnosed with Type II Diabetes just like my Dad and almost all his siblings. All were morbidly obese and also suffered from heart disease and/or high blood pressure. And all but my Dad and uncle had passed away in their 50s and 60s. Change was a must!

During my Fitness Instructor days, I had a healthy weight and fitness level. I had plenty of energy and stamina. But after leaving my fitness career in the late 1990s I slowly gained weight over the next few years and finally topped out at over 300 pounds!! I had no energy or stamina and ‘hit bottom’ when my doctor cautioned me that she was going to have to put me on medication for cholesterol after already increasing my high blood pressure medication. That was it! I had to make a change and because I wanted get healthy and be ‘happy’ with myself again!  

I knew I had to lose weight (again) and ‘lamented’, not again. I had dieted and lost weight 3 other times in the past but did not want to face another ‘fad’ diet only to put it back on after a few months (or years). So, for a few months, I took a few ‘baby steps’ on my own and dieted and worked out on my own with little success. I also knew I needed to get back to the gym but could not find one I was comfortable in committing. I did not want to go to one of the chain gyms and I wanted to get back to doing what I used to love, which was AEROBICS. While investigating a new gym in my Silver Spring neighborhood, I found my local Weight Watchers’ meeting location and thought, ‘why not give it a try’!  I decided to ‘just walk in and try it out”. What did I have to lose, right?!...I weighed 292 pounds. My body fat percentage was over 40% and my BMI was over 35+, which is Morbidly Obese. 

I was unsure when I first started, so I read all the Weight Watcher material, and went to a few meetings to ‘get the feel’ of it. I began following the program bit by bit. Each meeting gave me enough confidence to change a little more each week and I just stayed with it. The meetings, the support and helpful life style changes ‘made sense’ to me and I followed them readily. Little by little these changes gave me the confidence to stay with the program and incorporate more changes into my life. The program also encouraged me incorporate exercise so this was my ‘big push’ to return to the gym, too! As I mentioned, I used to be an aerobics instructor and I secretly desired to return, but the weight and lack of stamina stood in my way. I had not yet found a gym that was ‘comfortable with’ or had the aerobics program and instructors that I liked. While looking at some old photos of myself during my ‘fitness instructor’ days, I remember Dega and Fit Physique and decided to reach out to her to see what she might suggest. I had lost touch with Dega and staff so I was not sure if she would remember me, but she did, and told me to come over and try out the gym and some of the aerobic classes for two week ‘for FREE” to see if I liked it and if it met my needs!!! Wow…I thought, “No gym does that”! Of course, loved it and JOINED!!!

The Weight Watchers program is built on four pillars that are critical for weight management: diet, activity, support, and behavior. Weight Watchers’ success comes from encouraging its members to make a lot of little changes over time as well as setting attainable goal for your weight loss journey. You learn how to track all your food and assign a “point factor’ for the amount and type of food. You also keep track of your activity in order to maintain a healthy balance of diet and exercise. You gradually learn to change negative behaviors and food choices by attending meeting and seeking counseling from the Weight Watcher Leaders, Staff and other members. The ‘meeting room’ as it is called, is like a ‘group therapy’ that provides great support and knowledge.

I attend the weekly meetings regularly and incorporate them into my ‘extended’ exercise routine at City Fitness. I attended the aerobic classes that I loved, and also, work with a Trainer, Alex, who helped me begin to strengthen major muscles that had not been ‘worked’ in several years! I even challenged myself early on and attended a few of Lucinda’s Yoga Classes which helped me with the flexibility I had lost years ago!!  I received great support from my family, friends and City Fitness ‘family’ family as well, which kept me motivated and ‘on-point’.

Over the next few months I successfully attained my 5lbs., 10 lbs., and 5% weight loss goals.  Three months after starting Weight Watchers, I even reached my 25 lbs. weight loss goal «In September 2011; I reach my 1^st major Weight Watcher Goal, by losing 10% of my starting weight or 29lbs..!! My jeans were a lot looser, as well as a lot of my other clothes. I was even able to make it through about 20 minutes Arthur’s Step It Up” Aerobic Class!!! A MAJOR ACCOMPLISHMENT! I was getting my ‘stamina’ back and my ‘energy’ levels continued to increase to level that enabled me to exercise even more!

When I started Weight Watchers I had no idea how many pounds I ultimately wanted to lose. I initially thought that I would be happy if I just lost 30 lbs. But after reaching that goal, I felt that losing 50 lbs. would be the best I could do. However after succeeding at losing 50 lbs. in October of 2011, just 5 months after starting Weight Watchers and exercising at City Fitness, the felt that I could do better and feel even better at reaching yet another weight loss goal.

So I did and kept at it and stayed on the program!! The program’s electronic food tracking makes it easy to keep ‘track’ of the amount and frequency of what you’re eating. It also, helps you make better food/caloric choices by keeping you advised if you are within your daily target or over! The ‘eTools’ also kept track of you activity (exercise, etc.) as well as your measurements. Watching these numbers continue to ‘trend’ favorably each month motivated me even more to continue and stay on the program and exercise even harder!

One of the best feelings at Weight Watcher Meetings is when the members share their successes ‘on and off’ the scale. Each week members share their major milestones, goals, weight loss (sometimes there are gains!) and what they have learned that week to meet their weight loss challenge. One of the highlights for all of us is when you receive your milestone awards/chips for increments of 25 lbs. I had been ‘eyeing’ the 75 lbs. chip for months and wanted to add it to my other milestone chips that I wore on a necklace. When I finally attained it I could not wait to share it with Dega, Sara, Imani, Lucinda and all the others at City Fitness who encouraged me every day that I could do it!

Losing the weight gave me the courage do to something else I had wanted to do for over 10 years…’dance Salsa”.  I now had the stamina, and better coordination (Thanks Arthur) to take more demanding classes, like Salsa, Bachata, and Aerobic Dance! I now dance 3 (and sometimes 5) times a week! My Weight Watcher Leader, LaVonda ‘affectionately’ calls me “Salsa King” and I love that! I’ve even encouraged fellow Weight Watcher members to participate in the dance classes, or whatever makes them feel good…just move! I've met some fantastic 'salsaleros' and ‘bachateros’ friends who keep me moving to the Latin Beat!

After 14 months working the program and starting this journey, I reach my final weight loss goal of 182 pounds! That’s 110 pounds removed! (in LaVonda ‘speak’). My body fat percentage is below 15%, my BMI is 21 (all normal/healthy ranges) and my stamina is back 110%. My doctor has cut my high blood pressure medicine in half and could remove it altogether after this year’s physical if my pressure readings continue to trend normal on lesser medications.  Losing weight has changed my life and WWs has given me the tools, motivation, courage, and support to keep going! For the first time in 20 years I know I can do it! I do it every day, by tracking my food, following WW good health guidelines, dancing, running, lifting weights, and power walking my way toward my weekly activity points!

I now realize that I can do anything that I desire and put my mind to accomplish, because I have the strength, courage, stamina, and discipline to make it happen! Thanks to Weight Watchers and getting FIT at City Fitness! I have the LIFE I wanted BACK and I’m enjoying it to the fullest! Next Goal! Weight Watcher Leader, so that I can motivate others to reach their Weight Loss Goals!   
     

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.”

The Ladder Pushup Workout featured in Washingtonian

http://www.washingtonian.com/blogs/wellbeing/fit-check/the-ladder-pushup-workout.php#more

Read this article submitted by City Fitness Gym General Manager, Tom Brose, in the Washingtonian Well+Being E-Magazine.

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