City Fitness Gym

Changes for 2012 by Lucinda LaRee

2012-01-21T10:54:00.003-05:00

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

How Physical Activity Can Help with Cancer Treatment by guest author Liz Davies

2011-12-13T09:45:00.001-05:00

As you go into cancer treatment sessions, you need to be ready to take on the cancer in any way that you are able to do so. This extends past just getting treatment and taking medicine. You can also start working out. You may want to go running. Many other people have had a lot of success riding bikes, so that is also something that you could consider. You may even want to consider stretching and lifting weights. Believe it or not, all of these things have been shown to really help those who have cancer. These ideas are relevant for people suffering from all types of cancers ranging from breast cancer to One reason that these things can help is that they make it so that you are not overweight. There is extensive evidence that being obese makes it easier for you to get cancer in the first place. It also makes it more likely that the cancer will come back. Furthermore, it decreases the chances that you will survive the disease. This has been connected to every single type of cancer that has been studied. While these discoveries are rather new and so the links are not yet perfectly clear, it can be seen that there is a certain connection. This is not something that you should ignore. Another benefit that you have is that working out is good for your heart. It can help to expand your blood vessels. It makes the muscles of the heart stronger. You will also find that exercise and physical activity can get your blood flowing at a faster rate. All of these things help both blood and oxygen to move around the body more efficiently. These are things that can make your body stronger, that can help it to fight off the foreign cancer cells. You will feel an extreme amount of fatigue while you are receiving treatment. This is natural, as the treatment for cancer can almost be as hard on the body as the cancer itself. While this might make you want to stop getting exercise, the opposite is generally a better choice. If you go for a run or a swim, you will feel invigorated. It will wake you up. You will move on with your life feeling less fatigue and having higher energy levels than you can remember having since you started the treatment process. This is true for people working through cancers that typically have a low survival rate like epithelial mesothelioma and pleural mesothelioma or people with cancers that normally have high survival rates like testicular cancer or skin melanoma. It is easy to decide not to do anything when you have cancer. It is easy to sit around and let the time go by. However, you need to stand up to the disease and do whatever it takes. You need to show yourself that cancer is not in control. You are in control. When you decide to do this, the exercise that you get can save your life.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

City Fitness Celebrates Cleveland Park Day, October 1, 1:00-5:00p.m.

2011-09-28T13:34:00.002-04:00

Join City Fitness in celebrating Cleveland Park Day! This Saturday, October 1, 1:00-5:00 p.m. The parking lot and service road will be closed to allow space for all of our businesses to set up tables offering food, coupons and more. There will be kids events like a moon bounce and other fun things like a dunk tank. (Want to get in it? Volunteer!) Meet President & Mrs. Grover Cleveland and view the museum of Cleveland Park history. City Fitness is offering all kinds of demo classes - check out our schedule and bring a friend! (Indoor classes will require reservations.) All classes listed are FREE!

1:00 p.m. Line Dancing (outdoor)
1:30 p.m. Kickboxing Demo (outdoor)
1:30 p.m. Pole Dancing Intro Class (indoor)
2:30 p.m. Learn & Burn Demo (outdoor)
2:30 p.m. Spinning Intro Class (indoor)
3:00 p.m. Tai Chi Demo (outdoor)
3:30 p.m. World Dance Class (outdoor)
4:00 p.m. Pole Dance Demo (outdoor)
4:30 p.m. Laughter Yoga Class (outdoor)
4:45 p.m. Sunset Yoga Demo (outdoor)

Phone the gym 202-537-0539 for your reservations!

City Fitness Renovations - CLOSED April 22-24

2011-04-13T08:55:00.001-04:00

City Fitness is looking forward to our upcoming renovations. We'll have a brand new floor around the front desk and the locker room entries. There are going to be a few other cosmetic upgrades to which to look forward. Remember, the gym will be closed Friday, April 22 - Sunday, April 24 so the upgrades can be completed. We can't wait to see the finished product!

Congratulations to City Fitness' Washingtonian Top Trainers - Tom Brose & Elie Cossa

2011-03-31T16:17:00.002-04:00

City Fitness gym is proud to have two of our Master Trainers, Tom Brose and Elie Cossa, both featured in the current Washingtonian as Top Personal Trainers in Washington, DC. Check out the current issue!!

Roots - by Lucinda LaRee

2011-03-31T16:14:00.000-04:00

Roots

By: Lucinda LaRee

3/22/11

An entire year has passed and between Spring 2010 and the end of winter, March 20, 2011, I focused on my own version of Gretchen Rubin’s The Happiness project. I was given Gretchen’s book for Christmas, 2010, by a dear friend and client, Isabelle Scott. For 16 years, three times a week, as we did our practice, we would talk like “soul sisters” about what was going on in our lives. She was very excited about this book and her enthusiasm was contagious and got me excited. I devoured the book and put my plan in action.

At the same time I was deeply into learning all I could about the Chakra System. I decided to do both - as I worked my way through the year with Gretchen I would also work my way up the spine and take each of the seven major chakras one at a time.

One day during our practice, Isabelle talked to me about my hair. Over the years she has listened to me complain about my hair color, fight with my natural curl and try to get that Washington, “I’ve got it all together” look. Isabelle, in her late 60’s had decided to stop coloring her hair and blowing it straight and it never looked better. She encouraged me to give it a try.

Growing out my roots. Showing my gray. Showing my age. Was I now over the hill, an ol’hag, wild woman, who has let her self go? Or, was I the, Silver Fox, gray wolf, wise owl, all beautiful creatures of the earth and sky. Why was I doing this? I wanted to be authentic, keep it real, keep it simple, be unique, and be accepting of myself, my age, and who I am now.

As the year passed and my roots grew out my hair was a mess. It was difficult to keep my commitment. I went to California to visit my family in the summer and was stressed they would give me hell. My mother’s motto has always been, “I am going to the grave without any gray!” We sat on the beach one day and my mom touched my curls and said, “you know I always loved your curls, and your natural hair color is coming in nicely.” That’s as good as it gets!

I believe as I let my natural hair flow, all the colors and curls accepted, I shall show to the world on the outside as I am on the inside: a natural, beautiful, confident woman who is grounded, wise and strong. As my crown shines silver, I shall attract people who appreciate a women who is courageous enough to be true to her own vision of herself in an age of fake and phony.

My friend Isabelle passed away in November, just after her 70^th birthday. She never got to see my hair completely grown out. When times are hard I think about how when she gave me the book, “The Happiness Project” she knew she was dying of Leukemia. She did not share this diagnosis with family and friends until the very end of her life. She was grounded, beautiful, practicing her yoga, piano, singing and putting her best foot forward everyday, letting her silver mane of curls shine until the very end. Begin your own journey here:

http://www.happiness-project.com/

Time to Try a Tri with City Fitness Gym!

2011-02-17T17:30:00.002-05:00

Have you always wanted to do a triathlon, but have not known where to start. Here is your opportunity to get more direction and train with a supportive group of all levels and abilities! Join us for an informational meeting on Saturday, February 26 at 2:30 p.m. We'll provide you structure and inspiration in your quest!

Presidents' Day Weekend

2011-02-17T17:28:00.002-05:00

Happy government holiday weekend! City Fitness will be open regular hours with a full class schedule on Saturday and Sunday. Monday, we will be open 8am-8pm. Here is our class schedule for Monday:

9:30 a.m. Samayama Yoga
10:45 a.m. Samayama Yoga
12:00 p.m. Body Sculpting
6:00 p.m. Boxing
7:00 p.m. Afri-Cardio

City Fitness Gym Holiday Toy Drive - December 8-14!

2010-12-07T17:59:00.001-05:00

We are collecting toys for distribution by the Central Union Mission to homeless and needy kids in Washington, DC. Gifts for infants all the way through teens are needed. Drop your NEW and UNWRAPPED toys by City Fitness through the 14th. Any guests who bring a gift will get a free week at the gym. Go shopping and get something fun to give!

City Fitness Gym - Labor Day Schedule

2010-08-31T14:48:00.001-04:00

City Fitness will be open on Labor Day from 8am-4pm. We'll be holding our regular 9:30am, 10:45am and 12:00pm classes. Come on over and have a great workout to finish your holiday weekend!

Personal Trainer Course at City Fitness begins in September!

2010-08-19T15:25:00.001-04:00

The Core Fitness Professional course is the first step in becoming a Personal Trainer. This 8–session, 32–hour comprehensive classroom training provides students with the background knowledge needed to become a fitness professional. Learn the science behind movement and exercise, grasp the basics of nutrition, develop your knowledge of anatomy and physiology (and be prepared for the ACE, AFAA and other national fitness certification exams). Already a fitness professional but not yet certified? This is the way to go! Class begins September 12 and registration is requested by September 2.

Samayama Yoga Teacher Training at City Fitness

2010-08-19T15:23:00.003-04:00

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.

City Fitness needs your click TODAY!!!

2010-07-28T09:22:00.002-04:00

There was an article in yesterday's Washington Post Style section about the guy who started Vida fitness (among other business ventures). At the end of the article, it gives a link to vote for your favorite gym. As seems too terribly frequent in the major papers, we were not listed as an option on the list. Dega phoned the author and, of course, got us added. If you are able, can you please log on to the below article and click on us? We want the reporter to come and write about us - and he seems sort of interested int he business. A strong showing might help push him to do so!! Thanks in advance to all of you for your support.

City Fitness Gym July 4th Weekend Hours

2010-07-02T09:09:00.001-04:00

City Fitness will be open the following hours for the holiday weekend: Saturday, July 3, 8:00am-4:00pm with a full class schedule; Sunday, July 4, 8:00am - 2:00 pm with a full class schedule; Monday, July 5, 8:00am - 4:00pm with our regular 9:30am, 10:45am, and 12:00pm classes. Have a great 4th!

Congratulations to the 2010 City Fitness Tri Club!!

2010-06-24T16:48:00.002-04:00

Congratulations to us - WOO HOO - WE DID IT! Sunday, June 20, the City Fitness Tri Club including: Angie, Danielle, Holly, Katherine, Kyla, LeeAnne, Natalie, Sara (OLYMPIC DISTANCE!!!!!) Sogbe, Tam and Dega all completed the Inaugural DC Triathlon! A special congratulations to Dega who placed 1st in her age category! All of this was accomplished on a darn hot day. Another congratulations to Chris and Maria who did a different triathlon two weeks ago! We want to post some photos on the bulletin board at City Fitness, so if you have any to share, please drop them off! Here's to the next one.

Sunscreen Safety!?!

2010-06-03T18:12:00.002-04:00

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!

City Fitness Gym is a proud sponsor of Girls on the Run DC's race!

2010-05-24T16:24:00.002-04:00

City Fitness sponsored the May 16, 2010 Girls on the Run, DC race. We are so happy to be involved with this great program and look forward to future events. Learn more about GOTR here or click the above title bar to view their web site!

Girls on the Run® is a life-changing, character development program for girls in 3rd through 8th grade. Our mission is to educate and prepare girls for a lifetime of self-respect and healthy living. We use the power of running to provide girls with the tools to:

Celebrate their bodies
Honor their voices
Recognize their gifts, and
Activate their personal power

Girls on the Run – DC is an affiliate council of Girls on the Run International, founded in 1996, by Molly Barker, a visionary, Ironman triathlete. Today, there are nearly 160 locations across the U.S. & Canada, with new locations added each year. Girls on the Run® combines training for a 5k (3.1 miles) event with healthy living education. We use exercise, positive reinforcement, and encouraging role models to help girls discover the confidence they need in those critical pre-teen years and beyond.

City Fitness Gym Member Appreciation Events

2010-03-17T16:46:00.003-04:00

At City Fitness we always appreciate the members of the gym. Our patrons are why we are here and why we do what we do! Wanting to reinforce this to you, we have scheduled some fun events this month:

Bring a Guest for a week FREE through March 31!!

One free week per guest
You AND your guest get a free sweat towel compliments of H&R Block
$15 for 15 minutes - please contact the front desk to reserve your space.

Refresh & Relax with a Massage!

$15 for 15 minutes - please contact the front desk to reserve your space.

Saturday, March 20, 1:00-3:00 p.m. Thai Massage with Linda Baron
Monday, March 22, 1:00-3:00 p.m. Seated Massage with Sarah Lawrie
Sunday, March 28, 1:00-2:00 p.m. & 3:00-4:00, Seated Massage with Sogbe Konate
Monday, March 29, 4:00-6:00 p.m. Seated Massage with Patty Huggins

Ballroom Fitness with Vivian!

Join us Thursday, March 25 at 9:30 a.m. for a great cardio workout blendingballroom dance and aerobics.

City Fitness Happy Hour at Nanny O'Brien's

Friday, March 26, 5:00-8:00 p.m. Join the City Fitness crew at a local haunt for drink specials and general merriment!

City Fitness Gym Beginner Triathlete Program - there is still time to join!!

2010-02-24T14:16:00.001-05:00

What's that you say? You have not joined our group yet? Come on out while there is still time! City Fitness has a group participating in a June 20 Triathlon here in DC (there are full "olympic" distances and also shorter "sprint" distances so it is suitable for all levels). We'll help guide you through the training process and have lots of good information to assist you on the way. Email us at FitPhys@aol.com to learn more!

February 14 is the 11th Annual National Donor Day!

2010-02-12T17:50:00.003-05:00

There are 105,00 people in the U.S. need of organ transplants. Each organ and tissue donor saves or improves the lives of as many as 50 people.

The Shortage (Overview)

Each day, about 77 people receive organ transplants. However, 19 people die each day waiting for transplants that can't take place because of the shortage of donated organs.

Giving the "Gift of Life" may lighten the grief of the donor's own family. Many donor families say that knowing other lives have been saved helps them cope with their own loss. Click on the above title bar to learn more.

Join the City Fitness Beginner Triathlete Program - Informational Meeting Saturday, February 13, 1:00 p.m.

2010-02-12T17:42:00.002-05:00

Have you always been interested in doing a Triathlon but have been unsure of where to start? Join Dega for this informational meeting - she and Sogbe did their first Triathlon in 2009 and are training for a DC event this June. Learn about their experiences and get started on your own journey with their support!

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

2010-01-28T14:03:00.005-05:00

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...

2010-01-08T16:56:00.001-05:00

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.

New Year's Week Schedule

2009-12-28T17:19:00.002-05:00

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

2009-12-22T12:33:00.002-05:00

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!

2009-12-10T17:56:00.001-05:00

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.

2009-12-01T17:11:00.000-05:00

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.

2009-12-01T17:09:00.001-05:00

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.

2009-12-01T17:03:00.002-05:00

Thanksgiving Holiday Weekend Hours - November 26-29

2009-11-21T11:22:00.002-05:00

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.

2009-11-19T17:51:00.000-05:00

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?

2009-11-10T17:39:00.001-05:00

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

2009-11-09T16:33:00.001-05:00

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!!

2009-10-22T16:30:00.004-04:00

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!

2009-10-15T17:15:00.000-04:00

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

2009-10-13T13:35:00.001-04:00

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

2009-10-05T15:35:00.001-04:00

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!

2009-09-26T11:45:00.002-04:00

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:

Bread for the City
ROMP - Renovations of Macomb Playground
DC Central Kitchen
DC Public Library Foundation
National Zoo/FONZ
Girls on the Run
Green Door
Metro TeenAIDS
National Parks Conservation Association
Rachael's Women's Shelter
Street Soccer USA
Through the Kitchen Door
Washington Home Hospice
Washington Animal Rescue League
Washington Scholarship Fund
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!

2009-09-22T14:57:00.004-04:00

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.

2009-09-22T14:53:00.002-04:00

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

2009-08-21T18:14:00.000-04:00

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.

2009-08-06T17:31:00.000-04:00

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.

2009-07-20T17:10:00.000-04:00

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.

2009-07-15T17:37:00.000-04:00

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!

2009-07-08T16:14:00.003-04:00

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!

2009-06-30T15:21:00.001-04:00

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.

2009-06-24T09:07:00.002-04:00

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.

2009-06-24T09:05:00.001-04:00

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.

2009-06-24T09:04:00.002-04:00

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.

2009-06-24T09:02:00.001-04:00

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.

2009-05-14T16:28:00.002-04:00

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!!

2009-05-04T14:06:00.003-04:00

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.

2009-04-29T10:01:00.001-04:00

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.!

2009-04-29T09:59:00.001-04:00

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.

2009-04-22T16:27:00.002-04:00

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

2009-04-21T18:02:00.004-04:00

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!

2009-04-21T17:52:00.002-04:00

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!

2009-04-21T17:51:00.001-04:00

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!

2009-04-07T15:40:00.002-04:00

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

2009-03-25T16:23:00.002-04:00

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!

2009-03-24T15:48:00.002-04:00

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!

2009-03-17T18:13:00.000-04:00

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!

2009-03-11T16:24:00.001-04:00

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

2009-03-07T11:26:00.002-05:00

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!

2009-03-07T11:13:00.003-05:00

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!

2009-03-05T19:21:00.001-05:00

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!

2009-03-04T09:48:00.000-05:00

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!

2009-02-25T09:46:00.001-05:00

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!

2009-02-18T09:46:00.003-05:00

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!

2009-02-18T09:43:00.003-05:00

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

2009-02-07T10:19:00.002-05:00

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

2009-02-03T15:01:00.000-05:00

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

2009-01-30T15:54:00.002-05:00

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!

2009-01-29T16:26:00.002-05:00

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!

2009-01-28T14:07:00.001-05:00

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

2009-01-27T18:26:00.002-05:00

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!

2009-01-26T09:09:00.003-05:00

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

2009-01-26T09:05:00.003-05:00

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?

2009-01-24T10:45:00.003-05:00

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

2009-01-24T10:39:00.002-05:00

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

2009-01-22T17:31:00.001-05:00

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!

2009-01-22T17:24:00.002-05:00

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

2009-01-22T17:01:00.002-05:00

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.

2009-01-21T17:52:00.002-05:00

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

2009-01-15T17:20:00.002-05:00

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...

2009-01-15T17:17:00.001-05:00

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!

2009-01-15T17:13:00.002-05:00

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

2009-01-14T16:42:00.003-05:00

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

2009-01-14T16:21:00.005-05:00

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

2009-01-12T18:04:00.001-05:00

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

2009-01-12T09:45:00.002-05:00

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

2009-01-10T10:39:00.003-05:00

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

2009-01-09T08:50:00.007-05:00

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

2009-01-08T18:45:00.002-05:00

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!

2009-01-08T18:33:00.006-05:00

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

2009-01-07T15:41:00.002-05:00

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

2009-01-07T09:56:00.003-05:00

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

2009-01-06T18:47:00.011-05:00

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!

2009-01-06T18:39:00.006-05:00

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!

2009-01-05T09:38:00.003-05:00

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!