It is 2014 and time to reboot for the New Year .... and maybe work off a few extra holiday pounds.

Here we highlight 10 awesome fitness events for January. There is a lot going on this month and we will continue to add to our events list, so be sure to stop back frequently for additional updates on local fitness-related happenings.

On to the list ....

1. sweetgreen, Active Life DC, and the YMCA Anthony Bowen Present: Budokon Yoga and Martial Arts, January 11th 1:30 P.M.
We are partnering with sweetgreen and the YMCA to promote a discounted (only $12!) workshop on January 11th. Budokon is a unique blend of martial arts and yoga. The workshop will feature an hour of yoga (from yogi Angela Meyer) and and an hour of martial arts techniques (from Krav Maga black belt Chris Torres). All are welcome, no experience is required. This special event will provide a great opportunity to try out the program, or brush up on your technique if you are more experienced. Register below.

2. Active Life DC and the YMCA Anthony Bowen Present: Budokon Yoga Floating and Inverting, January 24th 7:30 P.M.
Budokon founder Cameron Shayne will lead a special workshop titled Budokon: Floating and Inverting. From the YMCA: "If you love to play upside down and defy gravity or just really want to learn how, this workshop will blow your mind and your fears away. If you would like to learn or perfect handstands, arm balances, and floating the answers are in this 2 hour exploration of the mechanics of inversion and deceleration. Learn the science of floating and inversion from one of the most renown masters of yogic floating today." Register below.

3. Budokon®Yoga 30hour Course, January 24th-26th
Cameron will also be leading a special three-day Budokon event from January 24th-26th. The 30 hour program will include one day of yoga, one day of martial arts striking, and one day of martial arts grappling. Two-three hours of each session will be devoted to discussing "the experiences that form our beliefs and the beliefs that form our actions. We explore why we say what we say and do what we do. Each student shares personal stories which builds a sense of camaraderie among the students as they learn that they are not alone in their pain and can learn from the pain of others." For more information and to register, visit the Budokon University webpage.

4. District Fit Day with Roam Fitness and Marina Hotkova, January 11th 9 A.M.
From Roam Fitness: "Urban Athletic Club/ Roam Fitness is teaming up with Marina Hotkova of Get Lean Life, LLC for District Fit Day. Join us for a fat blasting workout followed by brunch from Twist Restaurant and a nutrition seminar featuring Marina Hotkova. We'll end the day with a trip to Whole Foods Georgetown where Marina will walk us through grocery shopping for our bodies. Regular registration $50 $35. Reserve your spot today."Read more and register here.

5. Monthly Women's Parkour Fitness Meetup, January 11th 3 P.M.
From Active Life DC user at5927a: "Looking to stay active during the winter months? Join us for January's monthly women's parkour fitness meetup! Led by three local female parkour practitioners, this event is for women from all walks of life and all physical abilities to learn and train parkour together. It's a fun & challenging way to stay in shape and a great way to meet new people! In our indoor gym facility, we'll use bars, boxes, and other obstacles to practice balance, climbing, jumping and landing. Whether it's your first day at the gym or you're an experienced athlete, we'll find the perfect challenge for you! Beginners are more than welcome! "Read more and register here.

6. Biker Barre Dance Party with DJ RI5E and Ingrid Nelson, January 17th 7 P.M.

Ingrid Nelson

Skip the bar and sweat! Join Nike Trainer Ingrid Nelson for a 60 minute spin class on Friday January 17th. From Biker Barre: "From Biker Barre: "Have you ever been to a Biker Barre Dance Party? If not, you have no idea what you've been missing. Here's your chance to find out: Friday, January 17 at 7pm, Ingrid and DJRI5E will be in the bike room bringing the heat (and being hot). You want to be there...trust us."Read more and register on the Biker Barre website.

7. Sport&Health Presents iPath Postural Yoga Workshop for Runners, January 18th 2 P.M.
Runners take note! This a FREE workshop being offered at S&H Tenleytown location. From S&H: ""Whether you are new to Mind/Body awareness or a seasoned athlete, this postural therapy session will guide your body back to proper alignment to relieve muscle and joint tension. As our posture deteriorates, joint movement becomes restricted. The differences between tense and weak muscles places greater stress on the joints, which then have to compensate. This causes pain, stiffness and loss of motion throughout the body. If you correct these imbalances, your posture (and the pain associated with it) will improve."

The event has limited attendance to allow for more personalized instruction! Register below.

8. Total Body Conditioning at Reebok FitHub Georgetown, January 21st 6:45 P.M.

9. Sport&Health Presents TRX for Runners, January 25th 11 A.M.
A second, FREE workshop for runners. This event will be held at S&H's Crystal Park location. From S&H: "Join us for a workout designed specifically for runners! We'll target runner-specific areas to increase your body's strength and stability, allowing you to run with greater power and speed. Discover the workout used by personal trainers, athletes and the U.S. military. With TRX suspension training, your body is the machine. TRX leverages gravity and your bodyweight, allowing you to perform hundreds of exercises. Born in the Navy SEALs, TRX helps you simultaneously develop strength, balance, flexibility and core stability. The best thing about TRX? You're in control of how much you want to challenge yourself on each exercise - simply adjust your body position to add or decrease resistance."

The event has limited attendance to allow for more personalized instruction! Register below.

10. Doonya (Bollywood Dance) at Reebok FitHub Georgetown, January 26th 1:00 P.M.

Check out more events on the Active Life DC events page

Heads up yogis! If you haven't visited the Sackler Gallery for the Yoga: The Art of Transformation exhibit, do so soon. The special exhibit ends its run on January 26th before traveling to San Francisco.

From the Sackler Gallery website: "The exhibition borrows from twenty-five museums and private collections in India, Europe, and the United States. Highlights include an installation that reunites for the first time three monumental stone yogini goddesses from a tenth-century Chola temple; ten folios from the first illustrated compilation of asanas (yogic postures), made for a Mughal emperor in 1602, which have never before been exhibited together; and Thomas Edison's Hindoo Fakir (1906), the first movie ever produced about India.

Through masterpieces of Indian sculpture and painting, Yoga: The Art of Transformation explores yoga's rich diversity and historical transformations, including its philosophies, transformational goals, and importance within multiple religions. The exhibition also examines the varied roles that yogis and yoginis played in society, from sages to spies."

You can read more about the exhibit in this recent article from the New York Times.

Visit the Sackler Gallery website for information on visiting the museum. Admission is FREE.

1 - Tell us a little bit about your blog. Do you have a target audience?
I started my blog in April 2013 as an outlet for training for my first triathlon and all of my running races. I've been running over 10 years but am new to triathlon, and my husband’s eyes were glazing over at all the details - so finding a community of other runners, triathletes, and other people striving to be more active has been amazing. I have a particular passion for inspiring other working moms who feel that they don't have the time to work towards fitness and weight loss goals, and are struggling with their weight, lack of activity, or in need of motivation to reach the next goal. I like to keep my blog positive, but a realistic glimpse into my crazy life and the adventure each week in balancing it all.

2 - What makes you so passionate about running?
I started running just over 10 years ago when I did my first 5K. Then I signed up for a 15K and then a full marathon. Along the way, I lost 43 pounds and got in pretty good shape. Then I got pregnant with my first baby and have been running in between each pregnancy since it's been something I can do from right out my front door - when you are short on time it helps to be able to lace up the shoes and just go! I’m now done having kids and had a long-time goal to do a triathlon by age 40 – and it happened a few weeks after I turned 40 this summer.

As for the passion for running, I love to have a goal and work towards it – signing up for a race keeps me focused and motivated. I love the feeling I get during and after a long run, and love that my body can be a machine and be pushed to new limits. And, frankly, sometimes 30 minutes out for a run is the only 30 minutes I get to myself all day.

3 - Is there a favorite local run that you would like to share?
I do a lot of my training at the Maryland Soccerplex in Germantown/Boyds. There are great paved paths through the soccer fields and it’s a good place to get some hill training.

4 - What is your favorite DC area race?
I love the Parks Half Marathon in Montgomery County – the course is great and it’s well organized. Unfortunately it conflicts with a few great triathlons in the area and I’m signed up for the Reston Triathlon next year, so I won’t get to do the Parks Half.

5 - What is your favorite piece of running gear?
My Garmin10 GPS watch. I used to spend time driving running routes or mapping them out online to get specific mileage, then I used apps on my phone but always had technical difficulties. I love that I can just go out and run and always know how far I’ve gone and what my pace was.

6 - It is easy to tell from reading your blog that you are a very busy person. Do you have any tips for other folks juggling family, work, and a full running schedule?
Switching to morning workouts has been key for me - I used to exercise in my basement late at night after the kids were in bed, and that was unreliable. Now I get up early to run, get on the bike trainer, go to the pool, or hit the gym, and I’m back by the time my kids need me for breakfast. This way, it’s done and out of the way in case something comes up with family or work later in the day. Also, since I work downtown, I often do Barre or Pilates fitness classes as a way to get in a workout at lunchtime or before heading home for the evening. I think the cross training has really improved my running.

Shortly before Christmas, we ran a special five-part series highlighting 50 awesome people in the Washington D.C. fitness community. We thought it would be good to go back and place the entire list in one place for those that may have missed a day or two. We also organized the list based on each person's fitness background so that it would be easier to find folks based on common interests.

Again, we would like to send a special thanks to everyone on the list. Thanks for making 2013 such a great year, we look forward to working with you again!

Getting out of bed to run in morning is getting tougher and tougher. Temperatures are dropping, the mornings are getting darker and the voices in my head that tell me to stay in bed continue to get louder. I know that I can’t be the only runner to have the argument with myself when it’s cold and dark in the morning (goes something like this: “this bed is so comfortable, can’t I just push my run till later or another day?”).

But running in the morning can have numerous benefits. So how do I find the motivation to get myself out of bed while the rest of the city is still sleeping? Below are some guidelines that I’ve lived by for many years.

1. Prepare the night before. I treat morning runs the same way I would a race. From socks to contacts, I lay everything out the night before. The morning is much quicker and smoother to get out the door if you don’t have to work very hard to get ready.
2. Put your alarm clock across the room. This may annoy your roommates or significant other but it may be the driving force to getting you out of bed. The only trick is to obviously NOT get back in bed once you turn the alarm off. But that leads me to my next point.
3. Constant reminders. Once you walk across the room to turn your alarm off, make sure there’s a reminder why you’re getting up before the rest of the city. When I’m really struggling for the motivation, (this is going to sound really cheesy) I make notes all around my bedroom. Some of the notes say “you will feel so much better if you get this done with” or “sleeping in won’t get you a personal record in March!” Constant reminders can be just what you need to get out of your warm sheets.
4. Find some friends. Sites like Active Life and DCFitCrasher have an entire list of running groups in the District that offer (free!) group runs. It’s a great way to meet new people and hold yourself accountable to others for getting out of bed.
5. Don’t run every morning. Yep, that’s right. DON’T run every morning. Runner’s World recommends to “go long in the a.m.” and “hard in the p.m.” According to the article, data suggests short duration running performance is superior in the late afternoon or early evening. The article also said long distances in the morning is a “logical time for a dress rehearsal” and helps improve fat-burning metabolism. I find waking up early three to four times a week works perfect with my training schedule, which calls for longer distances every other day. And operating on an every day schedule makes it much easier to avoid getting burned out.
6. Turn all the lights on. No, I don’t mean you have to jam out with T-Pain in the early hours (though, I suppose that would get the blood pumping). Turning the lights on helps wake you up and makes it harder to keep hitting snooze.
7. Treat. Yo. Self. after a morning run. This is my favorite guideline. While I don’t recommend scarfing down two breakfast sandwiches after completing a run in the morning (me last Friday), it is important to reward yourself for a job well done. And perhaps you can ditch all the other guidelines above if a reward after a run is all you need to motivate yourself to jump out of those warm covers and get out the door. Come on, doesn’t a large breakfast with a fresh cup of coffee (which has recovery benefits according to RW) taste best on a runner’s high?

Parkour is a relatively new discipline so it continues to develop and change every day. For this reason, parkour will mean something a little different to each traceur (parkour practitioner) you talk to. For me, I train parkour because of the feeling I get when I do it. Similar to a runner’s high or a yogi’s tranquility, training parkour gives me a sense of complete peace and strength. It is also the most fun I have ever had while getting a workout! Here are five reasons I love parkour:

1. The Physical Challenge
As a former gymnast and competitive cheerleader, I am used to bodyweight workouts instead of weight-lifting and machines. Parkour is perfect for me because it is all about using your own body and your environment to develop strength and agility. I often discover new muscles I didn’t know could hurt so much, and sometimes I am sore for an entire week after a really tough training session. But I love that feeling. I am jumping farther and higher than I ever thought I would be able to, my balance has vastly improved, and I am stronger than ever.

2. Body Awareness
Beyond the physical progress I’ve made through parkour, I am also becoming more in tune with what my body is capable of. I can look at a wall and know, I can climb that or a distance and know, I can jump that. I am learning what is within my reach, what is just beyond my reach, and what will be within reach down the road.

3. The Mindset
If you noticed above, I said what “will be within reach” in the future instead of “what is not within reach.” This is a very small but conscious choice of wording. I am always reminded in my training to stay in that positive mindset of anything is possible. Parkour will never tell you “you can’t.” In fact, I should do ten push ups just for writing out that word. Parkour tells you to commit, to try your hardest, and to feel good about your accomplishments.

4. Community
I may be biased because of my love for parkour, but our community is amazing. Not only is everyone I’ve met through parkour an awesome, fun-loving and goofy individual, but they are also extremely positive and supportive of each other. When I fall, my friends are right there waiting to laugh or get the ice pack, depending on my reaction. They are always pushing me to improve and challenge myself. We all train a little differently, but at the end of the day we are doing this incredible thing and we can feel good about that.

5. Creativity and Child-like Fun
When you ask some practitioners “how long have you been doing parkour?” they will shake their head at you and respond, “when did you stop?” Think about what you did for fun as a child. I have pictures of me sitting on top of a tractor as a kid after finding a way to climb up. Kids love to climb on things. They play don’t-fall-in-the-lava, leapfrog, and other active games. Why should we stop playing because we grew up? Parkour, in some ways, is a continuation of playing on the playground. We still play don’t-fall-in-the-lava and (zombie) tag. We still run around and jump on things. Parkour reminds us that we are never too old and it is okay to be a little weird and have fun. Whether you are a businessman, a teacher, an artist, or a web developer, you can still go out and play.

For all of these reasons and more, I love training parkour and will continue telling everyone I know how much fun it is. Parkour empowers you and makes you want to be better. It gives you confidence and strength. And it helps you look at your environment in a completely new way. Whether you are doing it as a fun workout or you are completely integrated into the community… parkour is a fun, challenging, and highly rewarding discipline for people of all ages, shapes and sizes!

Angela Meyer and Chris Torres. Join Chris, Angela, Active Life DC, and sweetgreen this Saturday for a special Budokon event. Details below.

The weather forecast calls for rain Saturday but plenty of sun on Sunday. The temperatures will be downright balmy, with highs in the mid-50's.

Here is a list of things to do ....

We are partnering with sweetgreen and the YMCA (1325 W Street NW - close to the U Street Metro) to promote a discounted (only $12!) workshop. Budokon is a unique blend of martial arts and yoga. The workshop will feature an hour of yoga (from yogi Angela Meyer) and and an hour of martial arts techniques (from Krav Maga black belt Chris Torres). All are welcome, no experience is required. This special event will provide a great opportunity to try out the program, or brush up on your technique if you are more experienced. Register below.

From Roam Fitness: "Urban Athletic Club/ Roam Fitness is teaming up with Marina Hotkova of Get Lean Life, LLC for District Fit Day. Join us for a fat blasting workout followed by brunch from Twist Restaurant and a nutrition seminar featuring Marina Hotkova. We'll end the day with a trip to Whole Foods Georgetown where Marina will walk us through grocery shopping for our bodies. Regular registration $50 $35. Reserve your spot today."Read more and register here.

From Fuse Pilates: "Do you think that Pilates is just a "bunch of stretching and laying around" (actual quote)? Do you think Pilates is a side dish at a Lebanese restaurant and pronounce it like it's a new Latin dance move (Pee-latte-s) (actual observation from a dad)? If any of those scenarios sound familiar or apply to you, we have created your perfect 2014 (re)solution opportunity to introduce, or reacquaint, you to the workout that mega-athletes like LeBron James deem worthy of their fitness-time and attention. Self-appointed Evangelist-for-Gender-Equity-at-Fuse (and regular Fuse instructor), Jen Hoar, will lead a mat workshop especially for the guys on Saturday, January 11th, from 2 to 3:15pm. Recognizing the misconceptions that the XY-chromosome community may have about Pilates, the workshop will ensure an informative, welcoming and requisitely rigorous experience of the Fuse workout. Jen has credible experience in making Fuse converts of men: her older brother came to a mat class with her skeptically (and scared), cursed her the whole time, and secretly told her afterward he couldn't wait to go back for more. We hope your experience is the same...maybe without the expletives. Looking forward to having you! When: Saturday, January 11th, 2-3:15 Cost: $20" Visit the Fuse Pilates schedule to register. Fuse is located a short walk away from the DuPont Circle Metro.

From Active Life DC user at5927a: "Looking to stay active during the winter months? Join us for January's monthly women's parkour fitness meetup! Led by three local female parkour practitioners, this event is for women from all walks of life and all physical abilities to learn and train parkour together. It's a fun & challenging way to stay in shape and a great way to meet new people! In our indoor gym facility, we'll use bars, boxes, and other obstacles to practice balance, climbing, jumping and landing. Whether it's your first day at the gym or you're an experienced athlete, we'll find the perfect challenge for you! Beginners are more than welcome! "Read more and register here.

From Yoga District: "Curious about meditation, but do not know where to start? Tried meditating, but uncertain how to build a regular practice? Join us for a workshop to explore what meditation is, the purpose of meditation, and foundations for developing a personal practice. Included will be instruction, group discussion, and an exploration of different meditation practices." Cost is $22. Visit the Yoga District schedule to register.

From Meetup: "Come rock your workouts with our expert trainer, Charles Eisner at BOOT CAMP at the waterfront! Join us every Sunday at 7AM at the Georgetown Waterfront Park (intersection of Water and Potomac St). There is a $3 fee per class to offset the cost of maintaining the Meetup site and purchase new equipment for the class. Charles offers this bootcamp as a way to create a community of like-minded people who seek to maintain a healthy body and mind."Read more at register on Meetup.

Sunday looks like the better day for a run. If you want to run with a group, join Athleta in Georgetown for a fun run at 9 A.M., the Capital Striders downtown for a recovery run at 7:30 A.M., or Fleet Feet in Adams Morgan at 9 A.M. Prefer to go at it solo? Here are 10 recommendations for Washington D.C. area running trails from local bloggers.

From Buddha B Yoga: "Determined to try something new in the New Year? Or once and for all establish a regular meditation practice? Join us for a workshop to explore the practice of meditation inside and out. Try different meditation practices, learn how to build a foundation for a personal practice, and how the effects of your meditation practice go beyond the cushion into your daily life. Marci has been blessed for more than a decade to sit at the feet of teachers to study diverse wisdom traditions including mindfulness, meditation, yoga, and purification of the self (tazkiyat a-nafs). She is grateful to be a dedicated student of former Buddhist monk Felix Lopez and is currently working towards her 500-hour yoga teaching certification with Sri Dharma Mittra." Cost is $15. Visit the Buddha B Yoga schedule to register.

Want more yoga this weekend? Check out Washington D.C. area community yoga classes.

Teddy Roosevelt Statue on Roosevelt Island, located in the Potomac River.

In this photo blog, we introduce you to five Washington D.C. area hikes by showing photos of statues you can see along the way.

We included metro-friendly hikes for folks without cars. Several offer self-guided tours with signs outlining important moments in local (and sometimes national) history. Overall, there is a pretty good mix of well-known and not so well-known hikes represented.

Most importantly, all provide a pleasant way to spend a weekend morning or afternoon, as well as get you up and moving (away from a computer!).

Photo Blog: 5 DC Area Monument Pics

Train FREE this month! The January fitness blitz is on and there are some great FREE classes being offered. Check out the ones we have listed below and don't forget to come back soon as we (and our users!) are always uploading new classes.

Total Body Conditioning

Tuesday, January 21, 2014 - 6:45pm

Price: Free

Total Body Workout
Class led by Carly Isakovic, instructor at WSC and BikerBarre
RSVP by calling 202.333.4348
Class capped at 35 people

Read more ...

Dance

Doonya (Bollywood Dance)

Sunday, January 26, 2014 - 1:00pm

Price: FREE

Doonya (Bollywood dance class) led by Jeannie Baumann
All attendees receive 20% off all in store purchases

Read more ...

From the Yoga Co-op DC:
"Hello yogis,

Please join us for a special practice this Sunday with David C. Kyle, founder of Progressive Ashtanga Yoga.

About David:
David Kyle is owner of Ashtanga Yoga Puerto Rico and founder of Progressive Ashtanga Yoga, a movement that honors the traditional practice of Sri K. Pattabhi Jois and embraces the revolutionary views of Larry Schultz. Progressive Ashtanga Yoga holds no dogma about asana practice and is all-inclusive, encouraging each practitioner to listen to his or her inner voice. David's classes are grounded in a strong physical foundation combined with a philosophical approach that keeps students focused on a meditative state of being. He brings a sense of light-heartedness into the dynamic structure of Ashtanga Yoga sequencing with special attention to breath-movement coordination. By moving beyond external alignment, students can focus on the feeling of the posture and draw consciousness into the healing aspects of this therapeutic practice. You can find more information about David and progressive ashtanga yoga here:
http://www.ashtangayogapuertorico.com/
http://www.progressiveashtangayoga.com/

All YCDC Classeses are donation based. Suggested minimum donation for this class is $10.
See you on the mat
-YCDC Crew"

Join Ingrid Nelson for a DJ backed spin class Friday night. Details below.

Here are some ideas to make your week an active one ....

Krav Maga

FREE Krav Maga Intro Class at the Anthony Bowen YMCA

Tuesday, January 14, 2014 - 7:30pm

Price: FREE Intro Class

Chris Torres (right).

Join Black Belt Chris Torres for a FREE Krav Maga intro class at the Anthony Bowen YMCA.

Krav Maga is a tactical martial arts system developed in Israel. While itself is non-competitive, Krav Maga draws techniques from a variety of combat sports, including boxing, Muay Thai, wrestling, and jiu-jitsu. Wikipedia states that "Krav Maga is known for its focus on real-world situations and extremely efficient and brutal counter-attacks."

Read more ...

Looking for something different? Check out these specially-themed editions of our Weekday Do Do lists.

Indoor Cycling Classes
Group Runs
Strength and Conditioning

Jumpstart your New Year's fitness plans with a sweat-inducing, heart pounding Fitness Blast at Reformation Fitness!

This 90 minute workout will consist of CoreBlast, Metabolic Conditioning, and Reformer Pilates - all for $20.

And here is the kicker ... Reformation's studio layout makes it possible to have three sessions going on at one time. This way each class will have a maximum of 12 people.

sweetgreen will also be on hand to serve up a healthy half wrap (vegan and meat options) when you finish your work out.

Class Descriptions:

CoreBlast: Stability Ball (or Swiss Ball) Training is a comprehensive, 360 core stability & strength building program. Uniquely powerful core exercises with/on the swiss ball help clients achieve strength, coordination and balance - a MUST for anyone looking to take their game up a level either on or off the field.

MetCon/TRX: Interval crossfit training + sports conditioning = Metabolic Conditioning (MetCon). This class centers on high intensity interval training (H.I.I.T.) and includes a mix of cardio, balance, coordination, core, strength & sports conditioning exercises. Intelligently programmed with unique sequences, MetCon is an extremely effective weight loss and strength training program - great for all levels and ages!

Reformer/Pilates: Small group, integrated pilates reformer classes that also include the chair, stability balls, mat, free weights, and power circles. Reformer sessions are designed to improve core strength, flexibility, coordination, balance, agility, power, neuromuscular efficiency and body awareness. Using the latest approaches in exercise science and sports medicine, each class is uniquely designed to maximize our clients’ results in a safe, encouraging, but challenging environment.

From Sport&Health: "It's resolution time - and nobody understands that better than Sport&Health! That's why we're offering January + February FREE through Tuesday, January 14th to help you get a fast start on your fitness goals. Your membership includes a personalized workout plan, free online meal planning and unlimited fitness classes. From head to toe, we'll help you reach your goals! Find a club at http://www.sportandhealth.com.

Since I started offering teacher training several years ago, I really started asking myself – what makes a good teacher? Actually, what makes a great teacher? Because right now, there are dozens of different types of fitness classes and training regimens out there, each of them with their own training requirements, and in all of them, some teachers seem to come to the forefront. Some even become “celebrity” teachers – featured in magazines, with clothing company endorsements, and clients who have a lot of money or fame or power.

Of course it’s subjective, but here are my thoughts on great teachers. (And it’s not about whether they’re affiliated with an expensive brand or whether they boast a famous clientele. It’s because they genuinely rock.)

• They know their shit. Although some people get out and start teaching with as little as one weekend of training (fodder for another upcoming blog post, I promise), the teachers who are great are well-trained. And “knowing their shit” should not only include the workout they’re teaching, but the why of it, the anatomy and exercise science behind it, and how to modify it to make it more difficult or easier.
• They know what they don’t know. A good teacher will tell you if he or she doesn’t know why you feel X when Y. And, a great teacher will refer you to the person who does know, or try to find out the information and “get back to you.”
• They walk the walk. Great teachers practice what they teach. And by practice, I mean they are serious about doing the same workout they’re teaching. They should know every exercise they teach in their own body.
• They know how to cue. They have found the words that work to get you (and sometimes dozens more at the same time) into an exercise and moving. And they do it quickly. If it takes a minute of explanation (and you didn’t ask one of those why questions), they aren’t a good cuer. Keep it simple – move what where.
• They offer compassion, but not idiot compassion. My husband is a Buddhist, so I hear a lot about this thing called idiot compassion. Basically, it’s being an enabler. Take a student who says, “I can’t do a roll-up.” If a teacher feels badly for that student, offering to help pull her up the majority of the way, that’s showing idiot compassion. What a great teacher does is analyze the problem, encourage the person to work on what they need to work on in order to do that roll up, and help the student help himself or herself.
• They’re charismatic motivators. Making people love learning is an art. It’s part creating a welcoming environment, developing trust, and offering a touch of humor. Great teachers also understand that people have different learning styles and differing reasons for coming to class.
• They love doing it. Great teachers love to teach. Simple as that.

We’ve all encountered a wide range of teachers. And I want to hear about some of yours –from kick ass to pain in the… you get the point. How did that teacher’s teaching make or break a class for you?

Stay hard core,

Mariska

Everyone knows that you should eat your fruits and veggies -- and a balanced, filling salad is a perfect way to do so! There are tons of salad recipes available (some healthy, some not), but you don’t need to stick to a recipe to create something delicious. Here are six components of a hearty salad -- pick and choose to make your own sensation!

1. Lettuce forms the base of most salads (though it doesn’t necessarily have to, if you want to get really creative). The varieties of lettuce are endless -- I’d recommend trying a few to find your favorites. Nice, light, and crisp lettuces include romaine, bibb, and other lighter-colored varieties. Herby, flavorful lettuces include arugula, rocket, baby kale, and mizuna. For a medium-flavored lettuce (not too herby, not too watery or bland), mesculun greens, mixed greens, and baby spinach are good options.

2. Protein helps you maintain a balanced diet and satisfy your hunger. Go for a traditional meat choice (think grilled chicken, beef, or pork), or an alternative such as beans or fish, your salad should have some! Some of my favorite on-the-go, budget-friendly protein options include canned fish, beans, tofu, quinoa, and hardboiled eggs.

3. Healthy fats like cheese, avocado, olives, nuts, and oils can help round out your salad and make it “meal-worthy.” A small amount of creamy cheese or crunchy nuts can also give your salad lots of flavor and fullness -- meaning you can go light on the dressing.

4. Veggies can be incorporated endlessly into your salad -- the more, the better! Raw vegetables are a perfect way to add variety and texture to your mix; roasted vegetables (even cold) can pack plenty of flavor. I’m a fan of roasted asparagus, roasted baby tomatoes, raw bell peppers, raw snap peas, and raw cucumbers, just to name a few!

5. Splurges like dried fruit, tortilla strips, extra cheese, croutons, and creamy dressings aren’t banned from your salad -- but remember, a little goes a long way! Beware of salads that contain too many splurge items, resulting in an overload of sugar or fat.

6. Dressing is also a component to beware of. For store-bought dressings, be sure to read the nutritional and ingredient label for red flags (high fat, high calorie, high sugar, overly processed or complicated ingredients). I’m a fan of simple homemade dressings that include a basic mix of oil and vinegar, with splashes of lemon, ciders, mustards, and more.

Washington D.C. area fitness bloggers Emily of Gathering Green, Sophie of Life's Philosophie, and Doug of Rock Creek Runner share some of their DC fitness favorites. Read their tips below!

ALDC: What's your favorite DC-area fitness studio?

Emily of Gathering Green:I tend to stick a lot to trail running and working out on my own but as far as studios go, Revolve is definitely my one in the DC area. Before moving to the DC area I had never taken a cycling class (shocking, I know!) but after I participated in the Cross Cycle Challenge I knew I'd been missing out.

Sophie of Life's Philosophie:I love being outside and Jamie Andrews’ Boot Camps are my favorite. She guides her boot campers through about an hour of intense body-weight and cardiovascular workouts that leave you exhausted, but strong. Every workout is a surprise, which helps keep things interesting!

ALDC: What do you think sets DC apart from other cities in terms of health and fitness?

Sophie of Life's Philosophie:As a runner, I’m drawn to the endless number of trails and paths to explore: Rock Creek Park, Mt. Vernon Trail, Roosevelt Island, and the list goes on. Not only are they beautiful, but they are well kept and safe. I never get bored running through DC!

Doug of Rock Creek Runner:Definitely how actively engaged DC's fitness community is. It feels like a new studio is opening up every week, and a different race is held in the area every weekend.

Emily of Gathering Green:DC not only promotes the importance of staying fit but we also support healthy living as a whole. I'm all about the local produce and organic, non-GMO ingredients so I love seeing restaurants that support the overall healthy living mentality. You don't move to DC to live a quiet, relaxing life so as residents we definitely understand we need to set a good example as the nation's capital!

ALDC: What's your advice for newcomers to DC looking to meet people and find a fitness community?

Doug of Rock Creek Runner:If you're a runner, you can't beat DC's running clubs. We have running groups for serious runners looking to get faster, social groups open to all levels, and running clubs for everyone in between.

Sophie of Life's Philosophie:Don’t be afraid to try new things. Whether it’s a new fitness class, or a running group, putting yourself out there is the only way to meet people. Worst case scenario you don’t jive with the class or people and you find another. There are SO many running and fitness groups, if you keep at it, you’ll find people you love who share the same interests as you.

Emily of Gathering Green:My best advice for fitness/healthy living seeking newcomers to DC is to branch out and expand your network. I started by reading fitness blogs in DC and eventually took advantage of the free classes in the area until I found my niches. I've met some great people at events sponsored by running stores, and fitness studios.

ALDC: What's your go-to spot for healthy fare in the DC area?

Doug of Rock Creek Runner:Sweetgreen is my go-to spot for a quick and healthy lunch. For dinner, I'll grab a clean, delicious meal one of DC's many Thai restaurants.

Emily of Gathering Green:If I'm looking for a big, sustainably grown meal I'll head to Founding Farmers or Farmers Fishers Bakers. However, if I'm in the mood to cook myself then I'll head to MOMs Organic Market in Alexandria.

Sophie of Life's Philosophie:I’m obsessed with Protein Bar and SweetGreen. I don’t have to think too much when I need to grab lunch. Spinach, Pesto & Chicken Quinoa Bowl (with tons of Sriracha) at Protein Bar and at SweetGreen I go crazy and make my own delicious concoction.

From a PureRyde press release: "
"PureRyde is more than just a fitness studio, it’s a unique experience designed to take clients on a Ryde that challenges them physically and connects them socially." says Ilitch and Cronberger

“PureRyde, a premiere cycling and pilates studio will open its doors to the Bethesda community this spring. The specialty spin and pilates studio caters to those looking for an intense motivating workout in a community focused environment. PureRyde intertwines enthusiastic, high-energy instruction with hard-core, full-body workouts designed to blast calories while sculpting legs, arms and core. PureRyde cycling uses RealRyder® fitness bikes with cutting edge core-technology that allow riders to move in three planes of motion and burn an average of 20 percent more calories than other stationary bikes PureRyde studios also feature unique Pilates workouts designed to bring energetic music and unique choreography together to create a dynamic and athletic Pilates workout.

Patrons can expect a first rate studio experience from the time they walk through our doors. PureRyde is known for personalizing the workout process, engaging with individual clients, and explaining all mechanical aspects of the Pilates and cycling experience. Once Ryders are set up, the jams come on and you find yourself motivated by positive instruction and energizing beats.

“Music plays a key role in the choreography and creation of the studio’s energy,” says instructor Aimee Allen. Ryders can check out their favorite class tunes via PureTunes on the main website. PureRyde is equally passionate about enhancing clients’ strength, potential, and sense of community. PureRyde offers local products, including juice, protein bars, and locally crafted retail items. Philanthropic events and engagement is engrained into PureRyde’s company culture.

Monthly events are held to allow PureRyde and its clients to ‘sweat it out’ for a great cause. Co-owners and fitness entrepreneurs Kelle Ilitch and Laura Cronberger say, “every week we seek new ways to be more involved in the community.”
"

‘Tis the season for tight hamstrings. Athletes may have them year-round, but for the broader population the winter tends to be the time when we notice a certain stiffness that sets in when temperatures drop. Hamstrings are a finicky group of three muscles located on the backside of our thighs. Two of the muscles (semitendinosus and semimembranosus) stem from the sitz bones and connect along the inner side of the knee. The other one (biceps femoris) also originates at the sitz bones but connects along the outer side of the knee.

Tight hamstrings the common culprit of lower back pain and frequently contribute to back injuries in yogis, runners and office warriors alike. When these muscles lose their elasticity they tend to lock the pelvis, removing the normal curve of the lumbar spine and flattening the lower back. This rigidity makes your back work extra hard to accomplish simple tasks like bending down to pick something up, let alone what most Active Life DC readers ask their bodies to do on a daily basis. Without proper attention to remedying tight hamstrings you are bound to end up achy, or worse, injured. There is even a recent study linking poor back flexibility with a known risk factor of cardiovascular disease and heart attack or stroke—arterial stiffness.

The good news is that with daily light stretching and/or a regular yoga practice you can heal your hamstrings and lower back, no matter the season. Over the next three months I will reveal my three favorite yoga poses for loosening and rehabilitating this challenging muscle group. All three poses are designed for all people of all abilities and body types.

Help for Hamstrings, Part I: Modified Extended Hand-to-Foot Pose:

1. Stand with one leg extended onto a chair, straight but not locked out. Your heel should rest on the seat of the chair.
2. Take a strap (or belt) and sling it around your lifted foot, holding onto either end with your hands.
3. Square your hips to the front edge of the chair and bend forward until you feel a gentle stretch, adjusting your strap to the appropriate length. Hold and breathe into that initial feeling of tightness for 90 seconds to three minutes. With each inhale try to lengthen through both sides of the body. With each exhale slowly hinge millimeter by millimeter closer to your shin, tightening up on your strap as necessary. Ground down through your standing leg for stability.
4. Once you’ve completed your long hold, relax and switch legs.

An important reminder—the key to safe hamstring stretching is to ease in, listen to your body for signs you might be pushing too far, and hold each pose for at least 90 seconds (and ideally a full three minutes.) Holding a pose for this amount of time allows your body’s connective tissues to open up and release.

Stay tuned for my Help for Hamstrings, Part 2: Supine Hand to Foot Pose.

From Off Road Cycling: "The Greatest, Most Difficult, Most Prestigious Grand Tour of a Mythical Country in the Whole Wide World is coming to Off Road! Challenge yourself to 9 days of Suffering with your fellow Off Roaders. Limited space is available as there are only 25 spots on the "Off Road National Team". We will ride at 8 or 830pm on weeknights (except 7pm on Friday) and 2pm on Sat and Sun. The team selection process is very rigorus (first 25 to sign up make the team;) ). We will allow for some alternates (waitlist) in case of some last minute changes.

Cost = $150 and includes your entry into the official Sufferfest prize pool (check out the kickass prize list here http://www.thesufferfest.com/about-sufferfest/tour-of-sufferlandria-2014/)
AND Off Road 'prizes':
Finish 6 out of 9 stages = earn 10$ of your registration fee back (in your Off Road account)
Finish 7 out of 9 stages = earn 20$
Finish 8 out of 9 stages = earn 30$
Finish ALL 9 stages = earn 40$ AND the right to sign the official Sufferfest flag which will be prominently displayed in the studio (plus major bragging rights!)

** heart rate monitors are STRONGLY recommended! We will be doing a threshold test during Stage 1.

RACE SCHEDULE
January 25th - February 2nd
Stage 1 Sat 1/25 @2pm (1hr): Rubber Glove
Stage 2 Sun 1/26 @2pm (2hr): ISLAGIATT
Stage 3 Mon 1/27 @830pm (45min): Revolver
Stage 4 Tues 1/28 @8pm (75in): Hell Hath No Fury
Stage 5 Wed 1/29 @830pm (70min): Extra Shot + The Wretched
Stage 6 Thurs1/30 @8pm (1hr): AVDP
Stage 7 Fri 1/31 @7pm (2hr): Angels + The Hunted
Stage 8 Sat 2/1 @2pm (2hr): Blender
Stage 9: Sun 2/2 @2pm (1hr): Violator
Benefits the Davis Phinney Foundation.
All details and PRIZE LIST here: http://www.thesufferfest.com/about-sufferfest/tour-of-sufferlandria-2014/"

These days personal trainers are in your gym, your office, your neighborhood park, and your house. They have TV shows, video games, workout videos, and smart phone apps.

Sooo… the question is why even bother hiring one? Here are a few reasons you may want to consider:

● You are having trouble getting started on your own. Maybe you need someone to make a commitment to, who will show up and be reliable.

● You’ve been working out consistently but you want to take it to the next level. Maybe you need a new program or make some adjustments to the one you have now. You want someone who will help you simply for the sake of your improvement.

● You feel uncomfortable in a gym setting or just need help navigating the machinery.

So how do you find a certified trainer who talks the talk, walks the walk, and is a motivating force to help you achieve your goals?

Don’t fall for the good looking guy in the gym who “knows it all,” but constantly works his abs. Nor should you seek advice from the overweight trainer. (Would you trust a bankrupt financial manager with your money?)

Most importantly, make sure the trainer is certified in both personal training and CPR. There is a basic level of knowledge each trainer should have; attaining these two certifications assures that the trainer has studied and reviewed the basics.

It is important to note that most certifications only require a high school diploma or GED. The American Council on Exercise (ACE) requires an associates degree or related experience and a National Strength and Conditioning Association Certified Strength and Conditioning Specialist (NSCA-CSCS) certification requires a 4-year degree.

The industry’s most respected certifications are American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), ACE, and NSCA-CSCS. ACSM and NASM require vigorous tests and are not meant for individuals new to fitness. ACE is more suitable for a fitness newbie.

There are a bunch of certs out there that you can get after a day seminar or an online payment. There is no way to pack all the knowledge, skills and abilities needed to become a trainer in one day. These certifications do a disservice to the industry and the profession.

However, just because a trainer isn't certified by one of the more reputable organizations doesn’t mean that he or she isn't a good trainer. Make sure to ask about experience and background. Even if the trainer has a lesser-known certification, an athletic background combined with experience can still produce a highly-qualified trainer.

It is also important to make sure the trainer has your goals in mind when designing an exercise program. There are a lot of trainers out there who think the only job of a personal trainer is to teach their clients how to exercise. We rarely shop for things that are one size fits all, why should your trainer be any different?

Much of your success with a trainer will ultimately rely on the relationship you develop with him or her. If you don’t particularly like your trainer, chances are you are going to have a hard time showing up, let alone paying attention.

Think about your favorite subject in high school; was it the subject matter that made you so eager to learn or was it how your teacher presented the topic? The teacher-student bond is at the core of the trainer-client relationship; if you love your teacher, you’re going to love the subject (or at least not dread going to class).

In summary, before you sign on the dotted line, make sure you know why you want to hire a personal trainer. Then do your research and find a trainer who has the experience and personality that will best help you reach (and, hopefully exceed) your goals.