How did you start your journey with yoga?
in May of 2008, i was hired to work at lululemon athletica. right after orientation, i took my very first yoga class.

What's your favorite part about teaching yoga?
yoga is an art that i get to share with countless other beings daily ... that's my favorite part.

How do you define mindfulness?
mindfulness is an awareness of how one is being in the moment.

How does mindfulness improve your day-to-day life?
Mindfulness creates the possibility of acceptance - acceptance of everything, as it is, in the moment.

Why do you think there are less men in yoga classes than women?
stats show that most guys (men) think that yoga is for girls (women). they simply don't believe that they can get a good "workout" in a yoga class. in Western culture, men have been conditioned to focus primarily on the outer or physical self. the intention of yoga is to focus inward ... to align the body with the mind, and the spirit using breathe (meditation) and asana (yoga poses).

Why do you think it is important for men to be more mindful?
well, i feel that it's important for everyone to be more mindful.

What is one myth about yoga/mindfulness that you'd like to dispel?
that you can't get a good workout in a yoga class!

What makes a yoga class with TanO unique?
In my classes, I invite the student to DO more, BE more, and BREATHE more than he/she would otherwise.

The weather forecast (as of Wednesday afternoon) calls for chilly temperatures and sunny skies on both Saturday and Sunday.

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

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!

Reformation is located in the Shaw Neighborhood and is 5 minute walk from the Mt. Vernon Square / Convention Center Metro Station (Yellow/Green Lines). Sign up below - spots are filling fast.

From extendYoga: "Dispel some male myths about what yoga IS (and what yoga is NOT). This is YOUR invitation to EXPLORE your Physical Self from a WHOLE NEW perspective. In doing so, you will gain a different type of strength (core strength), flexibility, and balance. In other words, you will get a great “workout” while learning to honor and appreciate your body, mind and spirit. Whether you are a runner, cyclist, gym rat, cross-fitter, or none of the above, the benefits of a consistent yoga practice are UNMISTAKABLE. So Get Signed Up TODAY for an experience that will Challenge You & Take You on a ‘MINDFUL‘ journey to SELF!". Cost is $30. extendYoga is located in North Bethesda. Register here.

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

Join Potomac River Running this Sunday for two special events.

In the morning, PRR will host the 2014 Celebrate Community 5k/1k Fun Run in Alexandria, VA. The 5K race will be chip timed. Race registration for the 5k is $25 until January 16 and $35 on race day. Read more and register.

In the evening, PRR Arlington will host a special seminar for distance runners. From PRR: "Led by =PR= coach and professional triathlete, Margie Shapiro, the seminar will cover two topics critical to distance training: "Training Smart - Physiology 101 and the "Why Behind Your Training Plans" and "The Basics of Hydration and Nutrition for the Long Run"." The event is FREE!. Read more here.

It is going to be chilly out, but the forecast is calling for sun. Get some fresh air and stretch out those legs at an area park.

If you have access to wheels, we highly suggest Mason Neck State Park. Mason Neck is located about 25 miles SW of Washington D.C. It is considered one of the best places in Virginia to see Bald Eagles and is a less traveled alternative to other Northern Virginia Parks. Check out our Mason Neck Park hiking page for more information, a map of a 5.5 mile hike, and photos.

View from the Bird Blind at Mason Neck State Park in the fall of 2012.

Check out our hiking page for more Washington D.C. area hikes.

Within the District you can enjoy the Washington Harbour (Georgetown), Canal Park (SE, Navy Yard), and the Sculpture Garden (Downtown, National Gallery of Art). All three rinks are outdoors and benefit from being in nice locales. Washington Harbour is the largest.

Canal Park Ice Skating Rink located in SE Washington D.C.

We are frequently asked by fitness providers how they can get highlighted or noticed on Active Life DC. While we do, of course, accept paid advertising, we also offer several FREE mechanisms for local fitness providers to get the word out about their businesses.

Here are three FREE ways to promote your business on Active Life DC.

1. Upload events
Do you have a special event or workshop you would like to promote? Upload your event directly to our database! Thousands of active Washington D.C. area fitness lovers visit the site each month looking for things to do. Why not reach them with your special fitness offering?

There is more good news ... we frequently highlight user-uploaded events. No guarantees, but we frequently pull from this list when creating our popular Weekly-To-Do articles. What are you waiting for, begin uploading now!

Note: The events database is only for special (no more than once-a-month) events. Weekly classes are promoted on our Daily-To-Do pages.

2. Send us Your Blog Posts
Do you blog about fitness-related topics? Show off your knowledge to the community by publishing your blog posts to Active Life DC. We use our large and growing social media network to promote our published contributions. Many of our contributed articles have had great success, so this is a great way to get noticed.

Who knows, may be you will make our yearly Top Ten. Drop us a line to get started.

3. Get Registered in Our Places Database
We maintain an active and easily-searchable database of Washington D.C. area fitness providers. Make sure you are listed and that your information is current! Drop us a line.

Have any suggestions or questions? Let us know!

Looking for some early morning workout buddies?

From the November Project website: "November Project™ is a FREE fitness movement that was born in Boston as a way to stay in shape during cold New England months. Now present in multiple cities in across four time zones in North America, the movement is using a simple sense of accountability (verbal) to motivate and encourage people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving. Our members vary from Olympic medalists, professional athletes, marathoners, triathletes, current and former collegiate athletes all the way to complete fitness rookies and recent couch potatoes just looking to kickstart their healthy life choices. If you think that you’re not fit enough to join the group, stop thinking and come see what the fuss is all about."

Learn more in the following promo video titled November Project THE STORY BEHIND THE MOVEMENT ....

The Washington D.C. chapter of the November Project meets on Wednesday mornings (5:30 and 6:30 A.M.) at the Lincoln Memorial and on Friday mornings at different destinations. There is no formal registration, you just show up - it's FREE!

Read about a recent November Project workout in this post from Active Life DC contributor Mary Doman.

To get the most up-to-date information, visit the November Project DC Facebook page and follow the November Project DC on Twitter.

Check back next week for an interview with November Project DC co-founder Danny Metcalf.

Save some big bucks on training with these 7 coupons from Washington D.C. area fitness providers. Hurry though, most of have a rapidly approaching expiration date.

The list includes cycling, yoga, personal training packages, small group class instruction, and more!

From Groupon: "Core strength is one of the fundamental tenets of health, alongside flexibility and never eating thumbtacks unless they are safely encased in wax. Sharpen your physique with this Groupon.

Choose from Four Options
$25 for 5 yoga classes ($78 value)
$25 for 5 morning yoga boot-camp classes ($78 value)
$49 for 10 yoga morning boot-camp classes ($143 value)
$89 for 20 yoga boot-camp classes ($240 value)"

Read more and purchase

From Groupon: "It's helpful to have an external source of motivation, such as a personal trainer or a machine that wallops you with pillows until you wake up. Get a helping hand with this Groupon.

The Deal
$120 for three 55-minute private personal training sessions ($285 value)"

Read more and purchase

From Groupon: "Staying fit is difficult without the proper facilities, such as a gym filled with weight-training gear or just a big room filled with really heavy barrels. Train in the right place with this Groupon.

The Deal
$69 for the Small Group Personal Training (Performance) package (a $249 value)
The package includes a one-month membership to the gym, unlimited sessions with up to 15 other participants, personalized strength training, and four small-group training sessions."

Read more and purchase

From LivingSocial: "Get the personal attention of one-on-one personal training while benefiting from the energy of a group at this fitness center, where you'll join other fitness seekers for a focused sweat session:
• $179 ($649 value) for a month of unlimited small-group fitness sessions
• $249 ($749 value) for the same offer as above, plus a custom meal plan
• Concentrate on losing weight, building muscle, or simply improving your health"

Read more and purchase

From LivingSocial: "Just an hour away from the District's stately monuments and tree-lined avenues, there's a sightseeing destination of a different kind. Get an eyeful of nature and plenty of excitement with this offer:
• $49 ($119 value) for a season pass for the 2014 season (4/1-10/31)
• Pass includes unlimited climbs, discounts, early check-ins, and other perks
• Five aerial climbing courses on four wooded acres"

Read more and purchase

From Gilt: "DC’s first fitness destination to combine yoga and cycling under one roof, this Penn Quarter studio provides a balanced approach to workouts."

Five Yoga & Cycling Classes $70
10 Yoga & Cycling Classes $125
Five Yoga Classes $60

Read more and purchase

From Gilt: "This non-traditional studio offers dynamic workouts both in its state-of-the-art studio and in the city beyond."

Three Classes $45
10 Classes $99
Five Personal Training Sessions $150
15 Personal Training Sessions $399

Read more and purchase

Image of a November Project event courtesy of Danny Metcalf. Workout with the November Project on Wednesday and Friday mornings. Details below.

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

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 ...

And don't forget to check out the November Project's FREE weekly workouts on Wednesday and Friday mornings.

From the November Project website: "November Project™ is a FREE fitness movement that was born in Boston as a way to stay in shape during cold New England months. Now present in multiple cities in across four time zones in North America, the movement is using a simple sense of accountability (verbal) to motivate and encourage people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving. Our members vary from Olympic medalists, professional athletes, marathoners, triathletes, current and former collegiate athletes all the way to complete fitness rookies and recent couch potatoes just looking to kickstart their healthy life choices. If you think that you’re not fit enough to join the group, stop thinking and come see what the fuss is all about."

Read more about the November Project and its workouts.

Last Friday we posted an article to make people aware of a unique exercise movement called the November Project.

In short, the November Project started in Boston with morning group workouts to help folks stay in shape during the cold winter months. It has since spread to nine other cities, one of which, of course, is Washington D.C.

As a follow up to last week's post, we conducted an interview with Danny Metcalf, one of The November Project DC's leaders.

1. In a couple of sentences, tell us what the November Project (NP) is about.

November Project is a free grassroots fitness movement about creating community through getting people into motion. Our members “drop verbals” to hold themselves accountable for showing up to the workout. When they show up, we like to have a little bit of fun before hitting the Lincoln Memorial steps. If you’re wondering what all the fuss is about, how we are in 10 cities and on the front page of runners world, come see for yourself, 150 people will greet you with open arms, literally.

2. What is your affiliation with the group?

I am one of the co-leaders with my good buddy Steve Christensen.

3. The NP started in Boston, how did it make its way to Washington D.C.?

November Project made it to the Nations Capital this past October when myself and Steve brought the hugs down south. In Washington, the fittest city in the US, where most people are recent residents, November Project gives an awesome platform to meet people from all walks of life.

4. How many people attend the DC workouts? Who leads them?

Through the winter months our numbers were around 50 people and in more recent (warmer) week we had 150 people.

5. Does one need a particular fitness level to participate?

That’s an incredible thing about November Project: the workouts will always be geographically contained. The member who is running for the first time will be side by side with the Olympic rower and all ranges in-between. The workouts never get easier--you just get faster at doing them.

6. Provide an example of a typical workout.

We run the Lincoln Memorial steps with old school workouts to break up the sets. We break the tribe into groups of new friends, neighbors, and create a fun way for people to interact while being in motion. November Project brings real human interaction back; take out the iPod and hug your neighbor.

7. The locations of the Friday morning workouts change. What are some past locales for these workouts?

We started Friday workouts as the calendar switched to 2014. January’s theme was #CircleUp and we’ve been taking Washington D.C.’s traffic circles and turning them into our playground.

8. Where can people go to get the most up-to-date NP-DC information?
@nov_project_dca on twitter and November Project DC on Facebook, or Wednesday's 6:30 at the Lincoln Memorial. #JustShowUp

Thanks Danny! Also, don't forget to check out the November Project website to learn more about the movement.

Fun fact about the FITgals: WE LOVE SOUP!

And there is nothing we crave more when the weather starts to turn colder. Soup can be one of those deceptive diet busters when you get it out at a deli or restaurant (or, worse, in a can): high sodium, cream, or chicken/beef fat ruining what looks to be a very healthy choice. But, when you make it at home, it is easy to make a super nutritious, light, and clean meal.

Best of all, it is usually a one-pot wonder kind of meal! Here is what I made on Sunday and have been enjoying ever since (notice – there is no oil or butter!):

Vegetarian Split Pea Soup

• 6 cups vegetable broth (use more if you like a thinner soup)
• 2 cups dried green split peas, rinsed
• 1 medium chopped onion
• 1 cup carrots (I used closer to 2 cups)
• 2 garlic cloves, minced
• ½ tsp. dried oregano
• ½ tsp. dried basil
• ½ tsp cumin
• Salt and pepper to taste

In a large pot, combine the first nine ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until peas are tender, stirring occasionally.
Add salt and pepper; simmer 10 minutes longer. Cool slightly. In small batches, puree soup in a blender or food processor; return to the pot. Heat for 5 minutes.

Regardless of the time of year, or weather conditions, if you are like me exercising outdoors in many ways trumps working out indoors! With the beginning of the new year comes the surge in gym member attendance, and thus packed gyms! During the cold winter months, we avoid the cold by staying indoors more often. Also, we experience shorter daylight and sun exposure which deprives us of our much needed vitamin D.

Outdoor exercise helps to boost our state of happiness, and well-being, and thus lessens the likelihood of the much dreaded and too often experienced, “winter blues.” During the winter month’s temperatures vary from cold to down right arctic! In this type of extreme weather condition, our two greatest health threats are hypothermia and frostbite.

Hypothermia occurs when our bodies core temperature drops below what is normal for optimal metabolism and body functions. As this condition persists, it produces symptoms of shivering and/or mental confusion. With frostbite, skin or tissue damage occurs as a result of overexposure to harsh cold temperatures. Symptoms normally experienced are burning, tingling, numbness, or itching of the skin.

Following some good common sense practices enable us to safely and enjoyably exercise in the extreme cold, while lessening the potentially harmful effects on our health that the extreme cold can bring to bear.

1. Wear warm breathable non-cotton apparel tops, pants, gloves, and caps. Layering in “technical” materials such as nylon, Lycra, wool, or Cool Max, will enable us to better maintain body warmth, and wick away sweat, all contributing to the increased maintenance of body warmth, while lessening the potential harm to our bodies from cold exposure.

2. Consume adequate amounts of water. With each breath we take, we progressively lower our bodies level of hydration. Additionally, winter air is typically dry, and thus increases our need to remain hydrated.

3. We need to protect our eyes and skin from overexposure to ultraviolet rays. On sunny days especially after a snow, ultraviolet rays intensify. Wearing sun shades, and applying sunblock exposed skin surfaces ( i.e hand, face, and neck) will lessen our exposure to harmful rays.

4. By breathing more through our nasal passages, and less through our mouth, not only will we improve the warmth of air entering our body, but also we”ll deepen our oxygen intake, which will improve our overall energy economy.

5. Nutrition matters. Prior to venturing out and upon return, we must be sure to fuel and replenish our bodies with carbohydrates, electrolytes, and protein.

Editor's Note: Don't forget to check out Orlando's 5 Fitness Benefits Of Cold Weather Running, the most popular Active Life DC article of 2013!

Right before the holidays I had the pleasure of dropping in on my very first barre class. I visited Pure Barre DC – Pure Barre DC is located at 2130 P Street NW, walking distance to the Dupont Metro Station. I attended the class with a girlfriend of mine who has had some incredible success with barre. She joined a few months ago with an unlimited membership. Barre combined with a revamped eating plan has helped her lose an incredible 20 pounds! She has been raving about barre ever since so I figured it was about time to try it out.

My usual workouts consist of a lot of running and weight lifting. I rarely do group fitness classes outside of yoga. That being said, as soon as we hit the warm up for class I started to doubt myself. It was only a series of high knees and some corresponding arm movements but I looked like a fish flailing on dry land just wishing I were anywhere else. I coped by giggling a bit but in general I felt slightly foolish. Once we were warmed up we moved on to the guts of the class.

From Pure Barre: The Pure Barre technique is low-impact, protecting your joints by avoiding any bouncing or jumping. Each strength section of the workout is followed by a stretching section in order to create long, lean muscles without bulk. Utilizing the ballet barre to perform small isometric movements set to fantastic music, Pure Barre is a total body workout that lifts your seat, tones your thighs, abs, and arms, and burns fat in record- breaking time.

Class was broken up into sections of a few minutes focusing on a specific movement / body part. I love a good work out so when I started shaking holding these strange-to-me poses all I could think about is how horrible running would be the next day. I could tell the folks who were new in class because we were the ones who gave up a little earlier than the rest of the crew. In general the first time I do a class I am hesitant to go all out because I don’t know the format of the class and don’t want to be useless for the second half. After completing the class I think I could have tried a bit harder for the butt and thigh portion, other than that I felt like I pushed myself as far as I could.

Lauren of Pure Barre DC (left) and Megan Kelly

The combination of moves that Lauren led us through was challenging and I absolutely LOVED the ab portion of class. I like to think my core is in pretty decent shape but she had me shaking like a leaf by the end! I had the opportunity to chat with Lauren after class and she is great. She loves teaching and was really excited to let me know that the ab routine that we had just done was brand new and she was pretty excited about it. She asked me what I thought when I told her it was my first time and I let her know I felt slightly uncoordinated but other than that I had fun. She told me that in general her runner friends felt the same way. I am glad to know I have a little uncoordinated family out there in the running community.

All in all – I would say barre is a great exercise for people who like group classes. I was sore in a lot of places I didn’t even realize I had been working so big thumbs up to that. If you decide to check out Pure Barre DC I highly recommend doing a class with Lauren. She was truly a wonderful teacher. In the beginning she goes through and commits every ones name to memory (crazy right?!) and then will use it through out the class to help correct your form or cheer you on. I love little touches like that!

A big thanks to Pure Barre DC for having me!

I’ve been to a few indoor cycling classes in my day, but none have been like my recent sweat-tastic experience at RIDE DC. This new studio on 14th Street and Florida (close to G Sandwich shop) has everything an indoor cycling enthusiast is after: dark lighting, bumpin’ music, upbeat instructors, quality equipment, complimentary towels, and more -- the added perk of offering live, visible workout stats as you ride.

In the RIDE studio, a large projection screen displays each rider’s seat number (which you can reserve in advance, by the way), with their “power” output, reps per minute count, and more. The “RIDErboard” calculates which bike -- that is, which person -- is working hardest, based on the bike’s current level of resistance and reps per minute. As class goes on, riders witness their results and engage in a bit of friendly competition with their cycling neighbors.

Sound fun? Let me tell you, it is. As a cycling fan (not full enthusiast, but general supporter) myself, I find that sometimes the dark, loud studios don’t exactly encourage me to work harder -- instead, they provide a way for me to sneak in a lazy workout without anyone noticing. At RIDE, slacking off isn’t possible -- unless you want everyone to know it, of course. I loved the RIDErboard and felt it was a huge motivator for me to push myself harder. According to RIDE DC staff, the live data display is definitely one of members’ favorite features of the studio.

Another favorite? The instructors. My class was led by Shafer M., who aims to make you "push yourself harder, faster, and longer than you ever have in an indoor cycling class before". I can’t say that the class was the longest ride I’ve ever taken, clocking in at 45 minutes (see my Off Road Sufferfest recap for a two-hour cycling experience) -- but hard and fast it was. Shafer started us off right on time, and took us through plenty of sprints, hills, and climbs. For those looking for a quick-and-dirty workout to kick off the weekend, this Friday morning class is a great fit.

Other unique characteristics of the class included an all-female party soundtrack (I’m sure other instructors have different playlists, but Shafer’s was girl-powered!), some arms, shoulder, and back circuits with small weights, and on-the-ground instruction from Shafer. He regularly hopped off his bike to circle through the studio, spreading encouragement and correcting our form if needed. At other studios, I’ve sometimes felt like the instructor was more concerned with his/her own workout, instead of the students’ -- so it was good to see Shafer giving the class participants so much attention.

The RIDE DC studio is clean, organized, and boutique-feeling. The studio doesn’t have a shower, but its single bathroom is quite nice (fancy hand soap, fresh towels, and lovely-smelling lotion!). There’s a welcoming desk and lobby area with open cubbies to stash your things. A small refrigerator hosts juices, smoothies, and water for purchase.

RIDE offers classes every day (even Sunday!), and has a number of different class purchase options. A month of unlimited rides (for a three-month minimum) is $120 per month. In comparison, Off Road offers unlimited classes (of specific types) for $100-$125 per month, and Sculpt DC offers unlimited cycling/yoga for $160 per month. RIDE doesn’t offer any classes other than cycling, but does share a space with CrossFit Praxis.

One thing I appreciated about RIDE’s online booking system is that I was able to reserve my exact seat in advance, and received confirmation and reminder emails before class. Afterwards, I received an email with my workout stats (miles biked, average reps per minute, estimated calories burned, etc.), which I can view in my RIDE online profile, too. Very cool!

Overall, I give RIDE two thumbs up. For a new studio, it seems to have a great setup, awesome technology, and strong following of members already. I walked out of my 7:00 am class feeling sweaty, tired, and happy -- what better way to start a day?

We would like to offer a tip of the cap to our friends at sweetgreen and Reformation Fitness for putting on a great event last weekend. "Fitness Blast 2014" featured three of Reformation Fitness's signature offerings in a 90 minute workout and sweetgreen offered up healthy half wraps to participants for post-workout fuel. We are very happy that we got to play a role in spreading the word about the "Fitness Blast."

The workout consisted of equal parts CoreBlast, Metabolic Conditioning, and Reformer Pilates. Reformation specializes in small group classes, so participants were divided into three groups (~6 people per group). Each group then rotated through the three classes allowing everyone to try all the workouts in 90 minutes. The price was right too ... only $20.

Check out some photos from the event and read through the class descriptions below to learn more about Reformation's unique fitness offerings ...

Misook Issa (white shirt) leads the CoreBlast portion of the event. Photo from the Reformation Fitness Facebook page.

From Reformation Fitness: "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."

TRX portion of the event. Photo from the Reformation Fitness Facebook page.

From Reformation Fitness: "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. Photo from the Reformation Fitness Facebook page.

From Reformation Fitness: "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."

Several inquires have been made about a repeat event - so keep an eye out for something soon!

In the meantime, visit the Reformation Fitness website to schedule a class. Reformation Fitness is located in the Shaw neighborhood. sweetgreen has 10 Washington D.C. locations. Visit the sweetgreen website for more information.

These days I’m on the move…a LOT. Which means that when it comes to working out I have to be relatively prepared to go in a very short amount of time. I’ve started a “go bag” for the gym to help me with this. What’s a “go bag?”

Well basically it’s a bag that stays packed or close to packed at all times so that if you are ever in the need to just get up and go, you can. Most of the time you hear it being used as a precautionary measure for folks who might have to unexpectedly leave their home at a moment’s notice. It’s a good idea, actually. Like if you ever need to evacuate your home immediately, a go bag will at least mean you have some clothes and toiletries handy to hold you over for a day or so.

But I digress. My bag usually contains the following items:

• sports bra (the Juno from Moving Comfort is the one in the picture…though I prefer the Powerback Underwire Sports Bra by Champion
• towel & washcloth (because not all gyms supply them, and more oft than not, those that do have those petite towels…um…NO, lol)
• soap
• body spray (as a habit, I also carry a bottle of oiled perfume in my purse at all times, so this is just an “in case” kinda thing)
• deodorant (I like Tom’s Natural Deodorant in Lavender or the Secret Clinical Strength Sport Deodorant in Marathon Fresh)
• make up essentials: brushes, sample size foundation, mascara, eye brow pencil, concealer, foundation brush, concealer brush, liquid liner
• make up bag
• extra pair of athletic socks
• body lotion (I use Lush Cosmetics…my fave is the Charity Pot)
• facial moisturizer (again, I use Lush Cosmetic’s Imperialis, pricey but it lasts for at least a good 6 months)
• hand lotion
• make up remover towelettes
• lock (for gym lockers, duh)
• sneaker balls…buy them…you will thank me
• iPhone sports band
• flip flops

My bag is a fashion duffle/luggage bag by Big Buddah that I found at Marshall’s one day. It’s large enough to hold all of those items mentioned above, PLUS a full outfit (including shoes/knee boots…yes knee boots). Basically, I pack up my bag the night before to include all of the essentials plus whatever outfit I’m wearing to work that day and I’m out the door. The style of the bag is totally up to you, but I like a little dazzle and flair in my life so I opted for a bag that didn’t LOOK like a duffle/sports bag. She’s just fancy that way I guess. *shrug* lol

Most of these items remain in the bag at all times since I’ve basically bought duplicates of things I use on a regular basis and have put them into the bag. It’s kinda awesome, because when I know I’ll be getting up stupid early in the morning for CrossFit I don’t need to do a whole lot of prep work to get out the door. All the showering, changing, and even my make up stuff is in the bag. Or if I know I’ll be working out right after work, then all I need is to throw my workout gear in the bag and I’m good!

Anyone else out there plan this way? I find having the bag ready always keeps my mind on working out during the week. I can’t say I don’t have the time to plan it out or pack up the necessary items, because frankly that’s no longer true!

The weather forecast (as of Wednesday afternoon) calls for chilly temperatures with a slight chance of snow on Saturday and sunshine on Sunday.

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

From Athleta: "Feeling bloated, heavy and fatigued? Join Certified Nutritional Consultant and Health Coach, Kim Rush Lynch of Cultivating Health, for a playshop that will help you jump start your metabolism and energy in the New Year. Kim will give you a protocol for a gentle, yet effective whole foods based cleanse that will leave you feeling light, relaxed, and rejuvenated. She will also share healthy tips to enhance your detox experience including play and self-care suggestions, supplement ideas and recipes."

Visit the Athleta website for more details.

Register for Coach G's workshop on the Community Wellness Collective's website.

It maybe a little messy (and potentially icy) on the trails this weekend, so if you do decide to visit a local park be careful!

We love the National Arboretum all year round, but think it is exceptionally fantastic when covered with snow. According to the National Arboretum website, "Witch-hazels, conifer foliage and cones, hollies in fruit, Japanese apricot, wintersweet, sweet-box, winter jasmine" bloom in the January and February months. Visit the Arboretum website for directions and more information.

Check out our hiking page for more Washington D.C. area hikes.

Within the District you can enjoy the Washington Harbour (Georgetown), Canal Park (SE, Navy Yard), and the Sculpture Garden (Downtown, National Gallery of Art). All three rinks are outdoors and benefit from being in nice locales. Washington Harbour is the largest.

Ice rink located in the Sculpture Garden.

Yoga: The Art of Transformation ends its run in Washington D.C. on January 26th (Sunday!) before traveling to San Francisco. Get over and see it before it is too late.

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.

It’s a couple of weeks into the New Year and lots of people have made it to the gym for their New Year’s resolutions. That also means that people tend to overdo it at first and end up getting injured or are too sore to work out even before they can really start. Thus it is essential to be wise about workouts and recovery. Here are some strategies:

1. Less is more. You don’t have to work out every day to see results. If you are not used to working out, then you need to let your body adjust to your new fitness routine and rebuild muscle. At The Body You Want (TBYW), we recommend doing no more than two strength program workouts in a row. They can be broken up by a day of intervals or rest.
2. Post workout shake. I cannot emphasize this enough! A good protein shake within an hour of your workout will help immensely to reduce soreness. Protein shakes deliver the building blocks your body needs to build muscle. Look to get 25-30 grams of protein in your shake. Also, read the labels carefully—most protein powder out there is filled with lots of crap. The less ingredients the better. We recommend whey protein; our coaches drink True Whey and Jay Robb’s Whey Protein. You can also get creative with your protein shake flavors by adding a splash of coconut milk, cinnamon, or coffee to a vanilla shake.
3. Sleep. Sleep makes it to my Fit-Tips for many reasons. Sleep is essential to allow your body to rest, recover, and rebuild muscle. It also regulates a lot of your hormones that allow your recovery to be efficient.
4. Foam roll. We start all of our workouts at TBYW by foam rolling. It’s better than “warming up” by running on the treadmill because it increases blood flow to your muscles and “irons-out” your muscle fibers that tend to be balled up like rubber bands. After a particularly tough workout, I like to foam roll again; here’s a how to video (also, a great throwback of my younger years, and I’m wearing an awesome shirt).

So when it comes to working out, be smart about your recovery. Schedule your workouts efficiently, have your shake, sleep, and foam roll, and you will be able to prevent being sidelined by crazy soreness.

It’s that time of year and at Jaime Andrews Fitness, a boutique fitness training studio located in Logan Circle, Washington DC, we’re going through a box of Kleenex a week! When the winter months set in, I often get asked if it’s better to push through the symptoms of the common cold or take time off to rest and recover.

When you’re feeling under the weather, exercise is often the last thing you feel like doing, but in some cases, light to moderate activity may actually help you feel better! On the flip side, when your body is already under a lot of stress, pushing it do more, strenuous work may not be the best idea.

Here are a few things to consider:

1. Use the "Neck Rule": if your symptoms are "above the neck," such as runny nose, nasal congestion, sneezing, or sore throat, light to moderate exercise is probably okay. If your symptoms are below your neck, such as chest congestion, hacking cough, upset stomach, muscle aches, or swollen lymph nodes, take time off. Avoid exercising if you have a fever.
2. If you do exercise, perform moderate intensity activities such as walking, jogging, and restorative yoga instead of intense activities such as heavy weight-lifting and endurance running.
3. Keep very well hydrated! Illness and the medications taken to treat illness can predispose you to dehydration so no matter what type of symptoms you have, it’s very important to drink plenty of fluids.
4. If you work out in a public gym or health club facility, be extra vigilant about cleaning equipment before and after you use it. Try to use machines away from other people to avoid spreading your illness (or catching another bug that someone else might have)!
5. Wash your hands frequently (especially before/after a visit to the gym, trip on public transportation, before eating, etc.) to avoid spreading illnesses and picking up new ones yourself.

Bottom Line: Listen to your body! It can be frustrating to take time off, but when you’re not feeling 100%, you’re also not performing at 100%. Dial it back a bit, focus on low intensity activity and give your body time to heal! You’ll be back to your old self, and your workouts, sooner.

RIDE DC studio. Photo provided by RIDE DC.

Welcome to the first Active Life DC giveaway! We are excited to offer our readers an opportunity to win a FREE month at RIDE DC, the only Washington D.C. studio with electronic performance tracking for indoor cycling.

From RIDE DC: "Founded in 2013 by three DC friends in fitness, RIDE DC is an indoor cycling studio located in the heart of Washington, DC’s U Street Corridor. The studio offers rhythm and road cycling class styles, as well as its proprietary RIDErboard technology, the first-ever electronic performance tracking for indoor cycling in the DC, MD, VA region. To sign up for classes, redeem promotions, or for more information on the studio, visit www.LetsRideDC.com or follow RIDE DC on twitter @LetsRideDC."

"Each RIDE bike is equipped to monitor clients pedaling speed, calories burned, heart rate, mileage and power. These performance metrics are stored to clients’ private online profiles and RIDErs are automatically notified on their goal progress in an email following each class. They can also self-select for their numbers to appear on the RIDErboard at the front of the class to compete with fellow RIDErs."

Check out a sample collection of data from a rider's profile

Read a recent RIDE DC class review by minutes per mile's Mary Doman

In addition to the top prize of a month of FREE classes at RIDE DC ($120 value), there will be a second prize of five FREE classes ($100 value), and third prize of three FREE classes ($66 value).

Submissions will close next Friday (Jan. 31) at 5 P.M. EST and the winners will be notified by email within 48 hours. Prizes must be claimed within seven days of the notification email or they will be forfeited. The winners will be selected randomly from the list of submissions. You can submit one entry per 24 hours, so make sure to come back and increase your chances of winning!

By submitting your email address below, you agree to the following:

• I am a legal resident of the United States who is 18 years of age or older at time of entry.
• I will not hold Active Life DC (or its parent company Critical Point LLC) liable for any harm or loss that may arise due to technical problems associated with the giveaway.
• Active Life DC reserves the right to modify, extend, suspend, or terminate the giveaway if it determines that the giveaway is technically impaired or corrupted by fraud. If the giveaway is terminated before the designated end date, Active Life DC will (if possible) will randomly select winners from all eligible entries.
• I understand that Active Life DC is not a fitness provider and will not hold Active Life DC (or its parent company Critical Point LLC) liable for any injury or loss associated with this giveaway and its prizes.
• The giveaway is void where prohibited.

Registration for the giveaway is FREE! To register, submit your email address below.

You have two choices - you can register for the giveaway and sign up for the Active Life DC newsletter (we highly recommend that you do!) or you can simply register for the giveaway without registering for the Active Life DC newsletter. Your choice will NOT affect your probability of winning. Your email address will not be shared with a third party.

This week is going to be cold! Highs are expected to be in the low 20's by mid-week.

If you decide to brave the elements, make sure you check out Washington D.C. personal trainer Orlando Darden's 5 Tips for Exercising In Arctic Temperatures.

On to this week's list ...

Krav Maga

FREE Krav Maga Intro Class at the Anthony Bowen YMCA

Tuesday, January 28, 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 ...

I love being in a class setting and practicing yoga with a group— in fact, the more people, the better! I love the energy of a full class, but as an avid yoga student and especially as a yoga teacher, I find a home practice, (alone, with no others) is important.

I find that when I jump into my “home” practice (which almost always takes place at my second home, extendYoga), the magic happens. It’s when I am alone that I can really work on my practice and see what I’m working with or what I need to work on. Don’t get me wrong, breakthroughs happen in a class too, but sometimes it takes working on your handstand everyday against a wall (and falling A LOT, where no one can see you), before you attempt to try it in the middle of the room in a full class.

Here are a few other reasons home practices are great ....

• Stuck in traffic? Running late for class? Don’t fret, head home and roll out your mat.
• If you are working on a couple poses in particular, a home practice is a great time to do just that— practice, practice, practice.
• Feel like you just need a quickie or want to get something in and you are low on time? Get in a 20-30 minute practice and call it a day or warm yourself up for class later on!
• If you have an odd schedule and are working early mornings or late nights, your local studio might not offer a compatible class time. The good news is that you don’t need a studio to get your yoga on!
• This might convince you: a home practice will take your current practice to another level and make you better as a yogi and a person.
• Perhaps the most important reason to have a home practice: time to yourself, with yourself. No distractions, no outside pressures, no excuses.

Since it is one of my personal goals for the new year to deepen my home practice, this blog is all about some tips for starting (or resurrecting) your home practice. Who’s with me?

First things first: it’s natural to feel nervous or intimidated about practicing at home. A good place to start is by writing down what you love about yoga. What are your favorite poses? What do you love about your favorite yoga class or teacher?

If you want to keep it simple, you can focus on one specific pose that you work on a couple of times a week or maybe every day (make sure to add some warm up poses before jumping right into it). That could be your practice — easy enough, right? Trust me, if you keep this up, your practice will slowly, but surely grow.

If you’d like to put together a short sequence or class, a vinyasa yoga class generally consists of:

• centering exercise/poses
• warm up
• sun salutations
• balancing poses
• core work
• seated poses
• backbending
• twisting
• inversions
• final relaxation (savasana)

OF COURSE, you can pick and choose what you like and don’t have to stick to any order, but use this as your guide. The only thing to remember is to be safe and make sure to warm up properly before getting into anything too intense.

If you still feel confused or don’t know where to start, lucky for us, there are tons of amazing online resources. You can even take virtual classes with your favorite teachers in the comfort of your own home. Check out these excellent videos and affordable, if not free, online yoga awesomeness:

http://www.yogaglo.com/ - Despite all the recent patent drama, YogaGlo is a great and affordable online resource for anyone interested in yoga. It is the online yoga experience in HD video that provides the feel of being in the class, at your home.

http://www.youtube.com/user/TaraStilesYoga - YouTube is a yogi's playground. There are lots of great informational videos out there and some teachers also have YouTube channels. Check out videos from Tara Stiles.

http://www.myyogaonline.com/ - My Yoga Online offers yoga video classes for streaming or download. Advance your yoga practice with renowned teachers from around the world. Reduce stress, get fit, and find your balance with yoga videos and wellness content filmed at the top studios, and festivals.

Here are some things to think about when as you get started ...

Home Practice Dos & Don’ts:

• Do what feels good. If something feels uncomfortable or hurts, you probably shouldn’t do it. Trust that you know your body and listen to it.
• Don’t get caught up in “Am I doing this right?” Chances are you know the pose, so take notes from your teachers, double check a reliable source, and carry on.
• Do your research. With so many resources out there, you can pretty much find anything you are looking for and the answers to any questions you have.
• Do remember, there really actually are no rules, so whether it’s a pose a day for 10 minutes or a 90 minute juicy practice with a beginning, middle and end, the key is it’s YOUR practice, so you can do whatever you want!
• Do get creative with where you practice. “Home” can be at the park, at your desk, in your bed. The only thing you need is you and your mat.
• Don’t skip Savasana.

Now that you have all the tools, roll out your mat and let’s have at it!

Safety should always come first when you're heading out for a run -- so when the sidewalks and roads are icy and snowy, what should you do? Skip a run altogether? (I hope not!) Run on the treadmill instead? (Acceptable, but less preferable!) Or just get out there and do it?

Personally, I'm a fan of (carefully) running in the snow. Not only does a snowy run bless you with the mental benefits of being outside in a winter wonderland; it could also help you work new muscles and improve your athleticism. Assuming you don't fall (or rather, don't fall too hard), then maybe a carefully-footed snow run could help you become a better runner.

If you do decide to brave the elements, here are some of my tips for running in snowy/icy conditions:

1. Avoid the ice to start with -- and when you see it, be strategic. Stick to main roads, which are usually shoveled first. Avoid residential roads where people probably haven't shoveled and won't for weeks. Avoid trails (surprisingly, local trails like Custis and Mt.Vernon aren't really shoveled). Avoid bridges. When you see an icy patch, look for a fresh, thick snowy patch beside it. Running in fresh snow is a lot less slippery than running on heavily trodden snow/ice.

2. Keep your stride short and low. The snow might necessitate that you shorten and lower your stride, which will reduce your risk for losing balance. Make sure you hold a steady, forward-leaning stride, without putting too much weight in your heels (which could lead to an epic seat-drop if you slip!)

3. Keep your core engaged. Work on engaging your core and entire body with each footfall. This will not only help you from slipping, but also will allow you to work new muscles and potentially improve your overall athleticism.

4. On icy spots, widen your elbows and don't dig in. Some runners say that wider elbows strokes improve stability when you're running over ice. Although a general running form rule is to keep your elbows in, it's okay to bend this rule to keep yourself from falling. Similarly, I've heard runners describe the benefits of "gliding" on ice instead of trying to "dig in" or completely stop when an icy patch hits (think of slamming breaks on a car vs. slowly stopping or gliding).

5. Appreciate your effort and adjust your goals. In the end, you've got to realize that a snow run isn't going to be a perfect run, and is definitely not comparable to a typical jog. Don't beat yourself up if your pace slows or if you can't cover as many miles as you like. Accept the conditions, and reward yourself for challenging them!