About Vincent: "I am an attorney by day and a crossfit enthusiast in my free time.  I've been doing crossfit for 4 years and I train at Crossfit Balance in DC.  My first experience with competing was as a member of a Masters team where we competed in a local-area affiliate league.  In 2013 and 2014, I qualified and competed in the Reebok CrossFit Games as a Masters competitor in the Masters Men 50 - 54 Division.  This year, I finished in 11th place out of a field of 20 athletes."

Doug Cassaro of I run because...: “Wilson Bridge Half. Beautiful course and fantastic organization.”

Nicklaus Combs:“The Wild Oak Trail 100 Miler (Hot Version).”

Colleen Dahlem of Live Free and Run: “I think it would be a tie between Marine Corps Marathon, Navy-Air Force Half and Ellen's Run 5k!  All different distances but all such great races.”

Ellen Gilmer of District Sweats: “I'm a big fan of the Army Ten Miler for its classic D.C. Further afield, the Richmond Marathon is lovely and ends on a blissful downhill.”

Adam Lesser of Lesser is More: “There are a ton of great options in the Fall for DC area races, but Marine Corps will always be at the top of my list.  Whether participating in the race or out there to support the 30,000 runners, the atmosphere and energy is infectious and should be enough to pump anyone up and provide some serious motivation.  The race also comes at a perfect time of year, when temperatures typically drop and all the hard work over the hot and humid summer pays off on race day.”

M of ReadEatWriteRun:  “The USATF 12k National Championship in Alexandria in November. Last year, when I DNS'd the Richmond Marathon due to an August injury, I wanted to run something at the same time. 12k is an unusual distance (automatic PR!) and it was cool to see some of the elites before the race (near the porta potties) and hanging around afterward. It was well-organized, a decent course and good weather. The race is back again this year but I plan to run Richmond, so I won't be there.”

Christy Martin of Planes, Trains and Running Shoes:“I've only run one since I've been injured almost the entire time I've been living in DC.., but the Marine Corps Marathon is one of my favorite races. Period.”

RL of Running Lonley: "Any fall race is great because it means that the D.C. summer is over.  But my favorite is the Army 10 Miler because it a great measuring stick to see how much you have improved since spring 10-mile races."

Abby Wolfe of The Secret Life Coach: “I've actually never run a Fall race in DC, as I am new to racing. I only have two half-marathons under my belt--the Rock 'n' Roll in DC this past March and the Odyssey in Philadelphia this past June. I am running the Army Ten Miler this October, so I'll have to get back to you after that!”

From a press release: "

The dynamic programming for this fall’s Toned Up Tuesdays in The Park at CityCenter includes:
 
September 9 – Fierce Funk (45 minutes): Fierce Funk is a new, exciting dance-fitness program founded by Pepper Von, one of the most respected and creative dance-fitness practitioners. Pepper’s creation combines a street style funk movement with a contemporary hip-hop feel, for an inspiring, fun and complete workout. His vision is for instructors to bring a sense of fun, empowerment, passion, energy and a philosophy of love toward others to their classes through dance and fitness movements to energizing music. The Fierce Funk culture is not just fitness and dance, it is a moving energy intended to refresh the spirit with fun, fulfillment and love so Fierce Funk participants are more healthy and happy.

September 16 – Power Yoga (45 minutes): Designed to build strength while increasing balance, flexibility, and endurance. Expands on the sequences of Vinyasa to incorporate more challenging arm balances, inversions, and twists in conjunction with deep breath to detoxify the body.

September 23 – Boot Camp (45 minutes): VIDA Boot Camp is an intense calorie burning program providing fun, creative, and challenging moves that keeps participants focused, empowered, and constantly moving towards their fitness goals. Workouts include a wide variety of constantly changing circuits including drills, games, obstacles, plyometrics, relays, weighted supersets, and partner training.

September 30 – NO TONED UP TUESDAYS ON SEPTEMBER 30th

October 7 – Zumba (1 hour): Combines Latin dance moves with interval and resistance training for a full-body, rhythmic workout. You'll move through salsa, mambo, cha-cha, cumbia, merengue, hip-hop, and belly dancing on your way to one of the most satisfying cardio workouts you've had in years.

October 14 – Power Yoga (45 minutes): Designed to build strength while increasing balance, flexibility, and endurance. Expands on the sequences of Vinyasa to incorporate more challenging arm balances, inversions, and twists in conjunction with deep breath to detoxify the body.

October 21 – Conditioning (45 minutes): Fast-paced class with a variety of cardio combinations, calisthenics and plyometrics. Conditioning utilizes interval training to combine a series of high intensity spurts to increase power with lower intensity active exercises to continue burning calories and improve cardiovascular endurance. This class is an excellent training tool for athletes, runners, or anyone looking to obtain a high level of personal fitness.

October 28 – Yoga (45 minutes): Yoga is an opportunity for gentle movement, stretching, simple breathing exercises and seated meditation. It is ideal for learning beginner poses, relaxation techniques and terminology.

For more information on Toned Up Tuesdays please visit: www.citycenterdc.com or email Events@CityCenterDC.com. Find CityCenterDC on Facebook: www.facebook.com/CityCenterDC and on Twitter: @CityCenterDC.
 
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About CityCenterDC:
Toned Up Tuesdays is part of the 2014 Public Space Programming calendar that was created by the CityCenterDC Common Area Association. CityCenterDC’s ownership created the Common Area Association to provide for the maintenance, operation, and programming of the Common Areas. The Common Area Association strives to foster a unique, truly exceptional, pedestrian-friendly mixed-use urban environment that includes retail, residential, civic/cultural and entertainment uses. Moreover, it seeks to preserve a place that is first and foremost for the city and its residents, and appeals to Downtown workers and visitors. The Common Area Association works to maintain a great urban space with the highest level of quality and innovation in urban design, integrate the visual and performing arts throughout the site, establish new and lasting traditions, and facilitate street-oriented retail success."

About Garrett: "Garrett is from Nashville, Tennessee. He found himself athletically lost when his soccer career ended after college; however, SoulCycle soon became the remedy. This one-time manager has traveled from coast to coast as a rider, manager and instructor. Garrett believes that resistance is key to both physical and mental change. He'll help you find the strength you didn’t know existed and your new favorite jam."

Garrett was kind enough to answer questions for us in the latest installment of our Featured Fitness Instructor series. 

How did you become an indoor cycling instructor?
I started working for SoulCycle on the studio management side of the business.  However,  from class #1 I became addicted more to the workout and experience SoulCycle delivers in the actual studio.  With no background in performance or instructing group fitness, I guess I accepted the fact that I would always just be a rider.  However, after working as a manager for about a year, something changed.  One of the things we do at SoulCycle is learn to accept our fears and work towards overcoming them.  I realized it was my time to do just that.  Next thing I knew I was auditioning and as they say, the rest is history.  

What do you see as the biggest fitness benefits of indoor cycling?
Indoor cycling is truly one of the best high intensity cardio workouts.  Not only does it jack your heart rate up and help you burn calories quickly, it is low impact so its great on your body!  At SoulCycle specifically, the workout we deliver is truly full body.  Not only does the choreography we use while we ride target the majority of your major muscle groups, the hand weights series takes care of those muscles that are harder to engage when cycling. 

What are the essential elements of a good indoor cycling class?
1. Great music!  2. Intervals. Nobody wants to be going the same pace for an hour.  3. A fun, positive, and motivational instructor. 4. A ballin' outfit!

How do you curate playlists for class? Share one with us!
At SoulCycle, our instructors make a new playlist for every single class.  When we're not teaching, we're looking for the best new music!  I always try and have a good mix of music people will recognize, and a few songs they don't know but will definitely want to steal.  If its 6am, I choose music that is going to wake people up!  If its 6:30 in the evening, the tunes may just make you wanna dance a little more.  Every day and every class is different.  That's one of the things that makes SoulCycle so great!  

What is the biggest mistake you see cyclers make in class?
I could talk about riding form for days, however, resistance is KEY!  At SoulCycle, you control your resistance and therefore the overall difficulty.  Our bikes are very simple.  No computer, no heart rate, no numbers.  The biggest mistake our riders make is not being honest with their resistance.  The real change happens when you decide to really push your limits and get honest about your own strength.     

Please offer advice for someone considering indoor cycling as a form of exercise. Any first class tips?
Don't be scared!  At SoulCycle we truly aim to make everyone's first class the absolute best it can be.  All you have to do is make sure you are hydrated, not coming on an empty stomach, and wearing something in which you'll be comfortable sweating A LOT.  

Do you have an essential article of indoor cycling-related gear? What is it?
I keep it pretty simple.  Compression shorts, shorts, and a tank.   

Where/when can folks come take a class with you?
I teach at SoulCycle every day but Monday!  Depending on the day, you can ride with me anywhere from 6am to 6:30pm.  My schedule can be found by going to www.soul-cycle.com.  

Follow Garrett on Instagram and Twitter. Take a class at SoulCycle DC.

Have you taken a class with Garrett? Tell us about it below, or better yet,  upload a review! For the reviews, you must first quickly create an account, and then you are ready to go!

As of Wednesday afternoon, the NOAA is predicting Saturday temperatures in the 90's and Sunday temps in the 80's. Sun with a chance of rain is predicted for both days.

This week's list includes all FREE activities, including a bootcamp, plenty of yoga, kettlebells, CrossFit, cycling, and more!

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Plank & Rose

Saturday, September 6, 2014 - 9:00am

Price: Free

Pike & Rose invites the community to a morning of rest and relaxation at Plank & Rose, an outdoor yoga event at the Pike Central Farm Market. The free class will overlook the Pike & Rose development and will be taught by an instructor Sport & Health, the future health club facility of the new community. The first 100 attendees will receive a complimentary Pike & Rose yoga mat, and a water station will be available for participant use.

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CrossFit, Personal Training, Group Classes

New Day CrossFit Grand Opening/Open House

Saturday, September 6, 2014 - 10:00am

Price: FREE!!!

New Day CrossFit will be celebrating their grand opening on 9/6/14 starting at 10am. The event will be fun for all ages with workout demos, vendors, food and giveaways. Come out and support the latest CrossFit box in the area.

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Kettlebells

Free Kettlebell Demo

Saturday, September 6, 2014 - 12:30pm

Price: Free

If you're looking to increase more than just the size of your muscles, and want to boost your brain power while creating a highly functional, lean and solid physique, then kettlebells are for you!

It's fun. It's free. It's a workout!

Come let CenterPointe Coach, Chris Williamson, get you into the swing of things. Chris is a National Academy of Sports Medicine Certified Personal Trainer. He specializes in Kettlebells, Mobility, Group Instruction, and Spinning.

• All are welcome, no experience necessary

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DC DRAGONS Dragon Boat Practice for Beginners

Sunday, September 7, 2014 - 10:30am

Price: FREE

DC Dragons in action at the Philadelphia Dragon Boat festival.

From EventBrite: "Come experience the tradition of dragon boat racing on the Anacostia River, now one of the fastest growing modern sports in the world! What is dragon boating? It is where twenty paddlers work together as one to surge through the water toward the finish line, all in time to the rhythmic beat of the drummer.

During an introductory practice designed for novices, you will learn basic stroke technique and timing from experienced paddlers who have raced on the East and West Coast of the USA, in Canada, and internationally. No experience is necessary and all equipments will be provided.

This unique, low-impact sport is a great workout for people of all ages and fitness levels."

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Check out Saturday's and Sunday's activity listings for more Things To Do This Weekend.

From a Press Release: "

ROAM FITNESS OPENING NEW LOCATION; RE‐BRANDS AS “URBAN ATHLETIC CLUB”

Partners with Bernstein Management Co. to create new performance studio

September 3,  2014, Washington, D.C.  ‐ Roam Fitness, a boutique fitness studio in Glover Park’s Savoy Suites Hotel, announces the upcoming opening of its second location at Kew Gardens in Georgetown. The new studio layout is the prototype for future gyms with features like turf flooring, a SteelFit strength grid, and stacks of equipment like power sleds, sandbags, kettlebells, TRX suspension systems, and open space for dynamic training. In keeping with the colors of District flag, the studio will sport a red and white motif. Opening is scheduled for Fall 2014.

Along with the new location Roam will re‐brand as “Urban Athletic Club” to underscore its foundation in athletic and functional training. Classes and personal training will apply athletic and sports performance techniques to improving clients’ strength, conditioning, and mobility. Services will be offered via one‐on‐ one and group settings. Jake Farrow (CSCS, ACSM CPT) a former lacrosse player and graduate of Marymount University, will serve as the Director of Training and oversee programming.  Partner and General Manager Chris Wascak, said of the new Kew Gardens location, a partnership with Bernstein Management Corporation, “We’re excited to offer Washingtonians a unique performance studio to improve their athleticism and look and feel better. The residents of Kew Gardens are getting a fantastic gym and fun, athletic programming.”

About Roam Fitness/Urban Athletic Club

Roam Fitness was founded in 2014 to provide Washingtonians an alternative to traditional health clubs. Its first location at the Savoy Suites Hotel quickly received recognition from the Washington Post, Washingtonian, and local bloggers like DC Fit Crasher for its OutRun and ProFuse High Intensity Interval Classes (HIIT) classes.  

“Whether you’re a die‐hard runner or a boot‐camp fiend, you’re sure to feel accomplished after an OutRun” ‐ Washingtonian, June 2013

Roam Fitness was founded by Graham King, who brings 14 years of experience in the health and fitness field. King also founded Balance Gym in 2004 and CrossFit Mutation at NIH in 2012. Chris Wascak, who has trained and managed gyms in DC, NY, and LA oversees daily operations."

From the lululemon Georgetown Facebook page: "

Class is in session and starting September 7th we are challenging you to 7 days of fitness hosted by your favorite local studios and gyms! And guess what, its on US! That’s right Georgetown, get up, get moving and complete this 7 day challenge! We’ll see ya there!

Sunday 9/7: Down Dog Yoga at 12pm at Lululemon Georgetown
Monday 9/8: Lava Barre at 6:30pm at Lululemon Georgetown
Tuesday 9/9: Yoga at 5:15pm at Georgetown Yoga
Wednesday 9/10: CrossFit 6pm at CrossFit Key Bridge 
Thursday 9/11: Yoga at 5:15pm at Georgetown Yoga
Friday 9/12: Lava Barre at 12:30PM at Lululemon Georgetown
Saturday 9/13: Barre 3 at 12:30 at Lululemon Georgetown"

Classes are first come, first serve. For updated info follow lululemon Georgetown on Facebook or visit the lululemon Georgetown website. 

Fitness Provider (Location): Potomac Paddlesports (Potomac)
Deal: $45 for a Discover the Potomac kayak trip for one ($95 value)
Description, from Groupon: "After teaching beginners about flat-water kayaks and correct paddling techniques, guides lead them down a serene, flat section of the Potomac River. Throughout the trip, the guides point out wildlife such as herons, painted turtles, and white-tailed deer, and delve into the history of the C&O Canal. All equipment is included, and trips start at 9 a.m. or 2 p.m."

Purchase

Fitness Provider (Location): Foundation Fitness (Washington D.C. and Virginia)
Deal: $35 ($149 value) for one month of boot camp classes and/or $49 ($110 value) for a one-hour therapeutic massage
Description, from Living Social: "Every program at Foundation Fitness is centered around one crucial mission -- helping members to take back their health. Begin your own journey to wellness with this deal"

Purchase

Fitness Provider (Location): The Colorful 5K (Upper Marlboro, MD)
Deal: $25 for race registration for one (up to $50 value)
Description, from Groupon: "On Saturday, October 4 runners will gather at Six Flags of America for the annual Graffiti Run. The first wave departs at 8 a.m. with waves following every 30 minutes. Armed with a race T-shirt, headband, and color packets, runners dash, dance, prance, and skip along the 5K course with the goal of finishing with the most color on them. Proceeds from the race benefit local charities."

Purchase

Fitness Provider (Location): Mount Vernon CrossFit (Alexandria)
Deal: $49 for one CrossFit foundations course ($200 value)
Description, from Groupon: "Inside Mount Vernon CrossFit, a 36' Infinity Rig loaded with barbells, pull-up bars, and gymnastics rings welcomes visitors to the 3,000-square-foot facility. Scattered around this domineering structure are other indicators of a steadfast commitment to physical fitness, such as plyo boxes, rowing machines, and dozens of kettlebells. These are the tools of the trade at the CrossFit gym, where exercisers of every description come together to perform the Workout of the Day, an ever-changing collection of exercises designed to build broad, functional fitness. Outside, another acre of land is available for exercises that can't be performed indoors, such as long-distance running or leaping to snatch birds out of mid-air."

Purchase

Fitness Provider (Location): Pole Pressure (Cleveland Park)
Deal: $35 for three group pole-fitness classes ($75 value)

Purchase

From a press release: "

Fairfax, Va. - In true Brawler style, the DC Brawlers will not be defeated.  While the NPGL has cancelled the NY Rhinos vs. DC Brawlers match that was scheduled for this Saturday, Sept. 6 at the Patriot Center, the Brawlers have created an interactive fan event to meet with local fans.

Fans who purchased tickets to the Rhinos vs. Brawlers match at the Patriot Center will receive refunds. Tickets purchased at the arena box office must be returned in person by September 20. Tickets purchased online or via Phonecharge will be automatically credited. 

While the team is disappointed in the cancellation, the Brawlers are committed to the DC area and their fans.  Details are still being worked out, but the Brawlers will offer an All Access event this Saturday at CrossFit Impavidus.

The event will feature the DC Brawlers team and coaching staff, free food, entertainment, family-friendly fun, prizes and racing/competitions.  Please check the team Facebook page for updates:https://www.facebook.com/dcbrawlers

The event will take place on Saturday, Sept. 6 from 4pm – 9pm at CrossFit Impavidus located at 21660 Red Rum Drive #133, Ashburn, Va."

Get active this week! Our list features all FREE activities, including a group run on the Mall, lots of yoga, CrossFit, kickboxing, and more!

Visit the NOAA for the latest weather updates. 

DC Road Runners Monday Night FootMall

FREE

Monday, September 15, 2014 - 6:30pm

Photo by Flickr user Jay Norton. License.

From the DC Road Runners: "Please note: Monday Night FootMall is held every week, other than on Federal holidays or otherwise noted.

This free weekly run is a great way to get in some additional mileage to add to your total for the week. This out-and-back run is an especially attractive option for dark winter evenings, as it is a well-lit and transited route, much of the surface is soft gravel, and it is mostly flat with two good training hills. All paces are welcome. Most weeks the run is led by Coaches Sasha and Jay."

Running

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Toned Up Tuesday from VIDA Fitness and City Center DC

FREE

Tuesday, September 9, 2014 - 6:00pm

From a press release: "Enjoy the beautiful weather this autumn while getting into shape. Every Tuesday evening in September and October, instructors from VIDA Fitness will conduct a different workout in The Park at CityCenter (corner of 10th and I streets NW) starting at 6:00 p.m. (weather permitting). The Toned Up Tuesdays program is free and open to the public in an effort to promote a healthy, sustainable lifestyle in the nation’s capital. Participants will receive fitness swag from CityCenter DC, City Sports and Flo Activewear as well as healthy snacks, shakes and special offers from Protein Bar, 2armadillos and Healthy Bites."

Read more ...

Sunset Yoga & Pilates in the Park

FREE

Tuesday, September 9, 2014 - 6:00pm

The Georgetown Business Improvement District (BID), in partnership with Georgetown yoga and pilates studios, will host free one-hour sunset yoga and pilates sessions in the park throughout the summer. Sessions will begin at 6 p.m. in Georgetown Waterfront Park near the intersection of K/Water Street and Potomac Street. The current class schedule is as follows:

Yoga, Pilates

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District Running Collective Weekly Run

FREE

Wednesday, September 10, 2014 - 6:30pm

From the District Running Collective: "We meet every wednesday 6:30pm at the Coupe in Columbia Heights. The address is 3415 11TH St NW.

Just show up and run. It's free! We average around 50-70 runners a week depending on the weather.

More information can located on our website www.districtrunningcollective.com and on instagram @districtrunningcollective"

Running

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Kick-Start Your Fall with Turbokick Kickboxing at the Georgetown Neighborhood Library

Free

Thursday, September 11, 2014 - 7:00pm

Want to kick-start your fall with a great workout? Join Stanli Montgomery, a professional fitness instructor, as she teaches Turbokick, a high-energy cardio kickboxing class, at the library in this one time class. We will take the first 30 people that register for this fitness class, but we will also have a waitlist. To register please email Erika.Rydberg@dc.gov at least 48 hours prior to the class.

Read more ...

lululemon Georgetown is also hosting FREE classes each day of the week. Here is a list ... 

From the lululemon Georgetown Facebook page: "Class is in session and starting September 7th we are challenging you to 7 days of fitness hosted by your favorite local studios and gyms! And guess what, its on US! That’s right Georgetown, get up, get moving and complete this 7 day challenge! We’ll see ya there!

Sunday 9/7: Down Dog Yoga at 12pm at Lululemon Georgetown
Monday 9/8: Lava Barre at 6:30pm at Lululemon Georgetown
Tuesday 9/9: Yoga at 5:15pm at Georgetown Yoga
Wednesday 9/10: CrossFit 6pm at CrossFit Key Bridge 
Thursday 9/11: Yoga at 5:15pm at Georgetown Yoga
Friday 9/12: Lava Barre at 12:30PM at Lululemon Georgetown
Saturday 9/13: Barre 3 at 12:30 at Lululemon Georgetown"

Classes are first come, first serve. For updated info follow lululemon Georgetown on Facebook or visit the lululemon Georgetown website. "

From a press release: "Washington, D.C. -- On September 13th, the BETA Academy (1353 Florida Ave NW) is proud to announce it will host the area’s second annual 12-hour charity ‘Grapplethon’ to raise funds for Network of Victim Recovery of DC (NVRDC), a comprehensive victim services organization that provides 24-hour sexual assault response services in the capital region.  

From 9:00 am to 9:00 pm ET, athletes from academies and gyms ranging from North Carolina to as far as Massachusetts will take part in the event, following in the success of last year’s inaugural event. BETA Academy’s first Grapplethon, in October 2013, attracted over 175 participants and raised over $10,000 for NVRDC.

While anyone of any rank or fitness level is welcome, participants will be encouraged to ‘roll’, also known as sparring, during the Grapplethon’s 12-hour window on the gigantic mat space at the BETA Academy. In addition, there will be prize giveaways, self-defense seminars, technique lessons, food and beverage service, photo opportunities and much more.

“After the success of our first Grapplethon, we knew we had to do it again this year,” said Laurie Porsch, event organizer. “Grapplethon is a truly positive way to raise awareness and resources for victims of abuse. The more we in the athlete and martial arts community can do to help out existing victims and bring attention to their very serious issues, we will.

“We invite grapplers or anyone interested who wants to learn more or just help out to come to the BETA Academy on September 13th to be part of an exciting, empowering event.”

Grappling, also known as Brazilian jiu-jitsu or submission wrestling, is both a self-defense system and world-wide sport popularized for its highly-effective application in mixed martial arts (MMA) bouts as well as real-life encounters. Literally translated from Japanese as ‘the gentle art’, jiu-jitsu grappling has gained widespread appeal for its highly-effective form of self-defense and by being accessible to women and men of all shapes and sizes.

In addition to the mat space being open to everyone of all ranks, ages, ability and genders, two black-belt Brazilian jiu-jitsu world champions will also be in attendance to lend their support. 2013 No Gi World Champion Murilo Santana as well as 2013 No Gi World Champion and multiple-time Pan American champion Luiza Monteiro will be showing self-defense techniques, teaching seminars and rolling with other grapplers.

More information can be found on the Grapplethon Facebook page or by visiting Grapplethon.org."

"About NVRDC

NVRDC is a comprehensive victim services organization that provides 24 hour sexual assault response services in the national capital region.  NVRDC seeks to empower victims of sexual violence through a collaborative approach by providing comprehensive services through community-based education and therapeutic and legal support in order to achieve justice and encourage self-determination. Regardless of income, ethnicity, immigration status, sexual orientation, race, gender or identity/expression, the impact of crime on victims and communities can be devastating—emotionally, financially and legally. NVRDC is here to guide people in the difficult journey from victim to survivor. www.nvrdc.org

About BETA Academy

BETA Academy is the largest school for BJJ, MMA, and Muay Thai instruction in our nation's capital. With a brand new, state-of-the-art facility, 10,000 square feet of mat space, a dedicated strength & conditioning room, BETA Academy is the best place to train in Washington, DC for adults and children alike. Founded in 2009 by Brazilian jiu-jitsu black belt Nakapan Phungephorn and his wife Melanie, BETA Academy strives to instill a lifelong passion for the martial arts in its students. www.betaacademy.com"

Kristin Johnson of GRC: I typically eat pasta with some sort of protein the night before a big race. If I'm home I usually cook my mom's spaghetti and meatball recipe because it's one of my favorite foods. 

Ryan Witters of GRC: I'll typically eat the standard runner-carbo-load dinner.  Some form of pasta, preferably spaghetti with meat sauce.  I wish I had a more interesting answer to give you.  I did have a Kenyan teammate in college who would drink a glass of milk at dinner the night before every race.  I've never tried it, but maybe he's on to something.

David Magida of Reebok Spartan Race Pro Team: The night before a big race I try to eat healthy. Nothing too big but something that will fuel my muscles and cells. Note that dinner the night before a race should be early so it’s digested and out of you before the race. A personal favorite of mine is Chicken Parmesan on a bed of spaghetti. Good carbs, protein, easy to digest. And delicious. The morning of the race I lean toward a bagel with peanut butter and jelly and a banana dipped in honey. I like to eat it about 2.5 to 3 hours before the race, again leaving me plenty of time to digest.

Katie Sheedy of Capital Area Runners: Pasta party! The night before I race I always eat pasta with tomato sauce chased down by lots of water and electrolytes- a routine I've followed since track meets in high school!

Susanna Sullivan of Capital Area Runners:  I'm not very picky, but I like to have pasta or rice with protein and a vegetable.

Patrick Fernandez of Capital Area Runners: For me it depends on the distance. For a half marathon or marathon I'll usually have a carb heavy meal such as pasta, although just enough so that I feel full, since ideally the majority of my carb intake took place the few days leading up to the race. The meal the night before is just a little something to top off the tanks. For shorter races I usually eat a meal that is a little more balanced in terms of carbs vs proteins, something like a chicken teriyaki bowl with brown rice or a hearty Subway sandwich.  I also try to eat a good amount of fruit throughout the day before a race as an additional healthy source of carbs.

Jeff Duyn of the MCRRC Competitive Master Team: In general, I eat very healthy food, and I don't deviate from that the night before a race. Main thing for me is to avoid large portions or eating too late in the evening. For marathon, I adjust my diet (carb deprivation/ carb loading) 4-5 days before the race. I also avoid coffee/alcohol during these days. I do drink coffee the morning of the race to jump start digestive tract in order to avoid bathroom breaks during race.

Randy Howard Smith of MCRRC Competitive Open Team: I would say I am more concerned about not eating anything to heavy then about what the specific meal is. That said a typical night before meal is Roasted Chicken and root vegetable medley. Of course I wash it all down with two beers!

Lisa Chilcote of MCRRC Competitive Master Team and co-coordinator: Protein and sweet potato.

Dionis Gauvin of MCRRC Competitive Open Team: I eat what I usually eat for dinner.

Christina Papoulias of MCRRC Competitive Open Team:  Before a marathon, I’ll do the traditional carb loading dinner of pasta with some protein.  Occasionally I’ll add in a beer for good luck (and added carbs!).  For shorter distances, I don’t veer too far from what I’d eat for dinner any other night.

Kristi Markowicz of Pacers New Balance Team:"Usually pasta, but as I've gotten older, I'll eat almost anything.  I have a large family to cook for (my husband and four kids), so it often depends on what's in the fridge and what I have on hand.  I used to be very superstitious.  Throughout high school and college, I had to have tortellini with a white sauce before big races.  Now I don't take that part as seriously.  As long as I have a nutritiously balanced meal, I'm happy!"

Sari Leigh, The Anacostia Yogi:
"I would have told myself to be a student. I was so eager to teach and lead that I didn't enjoy the surrender and joy of learning. I wish I would have sat at the feet of my teachers and been more passive and receptive to their experiences that led them to yoga."

Check out a trailer from one of Sari's videos. You can rent or buy on Vimeo.

Jessica Lazar of Flow Yoga Center: 
"I would assure myself that the refuge of practice would stand me in excellent stead as a parent. When you have a daily conduit for self-study, you are more likely to discover your own blind-spots before they become problematic--that is, before you start acting upon them, make them into habits, and suffer the consequences of those patterns."

Amy Rizzotto of Yoga Heights DC:
"Savor the moments of ease just as much as the push towards effort. One of the most famous sutras in  Patanjali's Yoga Sutras is "sthira sukham asanam," which roughly translates to "the posture is steady and comfortable." Sthira means steady or firm and can be equated to the work and effort we put into our practice. Sukha means comfortable or with ease and can be thought of as synonymous with relaxation and rest. In all things, yoga classes included, it's important to listen to what our bodies need and embrace the release just as much as the drive. "

Check out Amy's blog, MOARFit for healthy recipes 

Sara Crosby of extendYoga:
"At the beginning of my practice, I was always very aware and concerned with what I looked like in relation to others.  I was constantly looking around the room and subconsciously comparing myself to them.  And in doing that, I was missing the very essence of the practice, to be aware of my own breath moving through my own body, just as it was at that moment.  Yoga is the antitheses of competition, a release from the control of the ego.  How you look in a pose is so much less crucial than how you feel in a pose."

Check out Sara's new Facebook page! She will also be leading a Full Moon Workshop with live music at extendYoga on October 10th. Details coming soon on the extendYoga website.

Jane Bahneman of Blue Nectar Yoga:
"Patience. All things in due time. Nothing good happens with forcing it."

Stacey DeGrasse of Capitol Hill Yoga:
"I would tell myself that practice is progress. There have been so many times when I felt like I was stuck in my practice and that breakthroughs were getting less frequent. In the early days this would cause me to back off of practice because I thought it wasn't making much of a difference. But in the past few years I have become much more disciplined. I practice when I don't really want to and I practice through the times when progress is indiscernible. And via this disciplined course of action, my breakthroughs happen when I least expect them. That is how I know that when I practice, there is always progress even if I don't tangibly observe it that day."

Angela Meyer of the YMCA:
"Understand the depth of what you are practicing, stay curious about everything, never accept anything as THE TRUTH, find a community and teachers you resonate with that will hold you accountable, show up even when you don’t want to."

Angela will be leading a 200 Hour Yoga Alliance Teacher Training Program that will start in November 2014. Details.

Krista Block of Flow Yoga Center, Buddha B Yoga, and extendYoga: 
"Work from the inside out. Don't worry about the shapes of poses, but try to understand what is shifting on the muscular and energetic levels to create space in the body allowing the pose to happen. Some poses may not seem super exciting, but learning the internal dynamics in more basic parts of the practice will hold the key to understanding how to approach something more advanced down the road."

Watch Krista do awesome things ... 

Lauren Jacobs of CorePower Yoga and Stroga:
"I could answer this question about one million ways.  Hmmm, I am going to go with:  "this practice, like life, is 'just a journey...It's not lost or won.'" By the way, I plagiarized that line; I stole it directly from "Go for a Ride," a song my brother wrote. (@dirtyblind and @ptjay87, you're welcome!)"

Lauren will be leading Yoga Sculpt Teacher Training at CPY Georgetown, starting October 24! Early bird pricing available through September 24! email her at lauren@mbodhi.com if interested.

Doug Cassaro of I run because ...: “I don't look, I think. I think about all those who can't run. Then, I think about what my life would be like if I couldn't run. That alone provides me enough motivation to get out the door. We don't have to run, we get to.”

Nicklaus Combs:“Just head over to Rock Creek Park on the weekends. You'll see hundreds of people up bright and early in the morning and outside working hard to achieve their goals. Truly inspiring and helps get me back on track.”

Colleen Dahlem of Live Free and Run: “If I'm lacking inspiration, I look ahead at my goal races and goal times and remind myself - only putting in the work will get me to where I want to be.”

Ellen Gilmer of District Sweats: “When I'm burnt out on running, I usually find my inspiration on the trails, so magazines and blogs about trail running are must-reads for me. There's also a great documentary about the Pacific Northwest's Hood to Coast relay race. That's always a pick-me-up.”

Adam Lesser of Lesser is More: “I look to my running friends and runners I coach.  I can always guarantee they're out there working just as hard, so if I ever have any lack of inspiration about getting out the door, it is reassuring to know that there are others who will be there.  We train through freezing cold winters, hot and humid summers, and everything in between.  No excuse prevents us from getting our runs in, but sometimes we just have to get creative to make it happen.  But that's the value of a running community - you never feel like you're alone.”

M of ReadEatWriteRun:  “One place is twitter. Though I'm up quite early, I'll see conversations from overnight or other early bird runners and be reminded how many people are probably feeling the same way. Another place I look is my training plan to see how many weeks to my next race and remind myself of my goals. I also think about role models like Meb and Deena Kastor, or people who inspire me for other reasons - like because they are facing more or harder challenges than I am and still getting it done, or because they're doing something that's really hard as a way to help others. There's inspiration everywhere! And, I remind myself how lucky I am to be able to run AT ALL. After my cancer surgery, I would look longingly at runners I saw going past the hospital. I remember the first race I ran after treatment, how wonderful it was to be able to do it, how excited I was to be back running. I remember coming back from injuries, and the frustration and depression and fear when I wasn't able to run. I think of all the people out there going through treatment or battling serious illnesses or injuries who would give anything for even my shortest, worst runs.”

Christy Martin of Planes, Trains and Running Shoes:“Twitter. There is nothing like an endless stream of Garmin photos + #runchat on a Saturday morning to get you out of bed for a run.”

RL of Running Lonley: “My blog readers and Twitter followers help push me through the hard times.  When I was unmotivated after I hurt myself during a half marathon in June, they provided encouragement while I couldn't run, and celebrated when I finally was able to run again.”

Abby Wolfe of The Secret Life Coach: “My favorite running bloggers; Random running quotes and images (I seriously just search running inspiration on Google Images); Others running outside. As soon as I go outside in the city I see a ton of people running and something about that makes me want to get out there, too.”

Check out the Active Life DC Fit Feed for the latest updates from local bloggers!

In this series, we highlight new and/or upcoming events listed on the Active Life DC calendar and Daily Activity pages. A quick reminder, special events and fitness classes can now be posted to the calendar FREE of charge. One needs to register for an account to post, but the whole process should take only a few minutes.

Post a class or event

Dancing

305 Fitness Dance Party with Maria Macsay

Thursday, September 11, 2014 - 7:00pm

Price: FREE

Photo from 305 Fitness.

From Athleta: "

Come move and shake with Maria Macsay from 305 Fitness!!

She has worked as a professional dancer in Chicago with top choreographers and opened for big-name artists like TI, Ludacris, LMFAO, and Jason Derulo.

Please call to RSVP"

Athleta Georgetown Phone # - 202-471-4268

Read more ...

CrossFit, Weights

The Power Athlete Team Series

Saturday, September 13, 2014 - 8:00am

Price: $295

From an email : "Attention all Power Athletes!

In just 8 days on September 13th The Power Athlete Team Series is coming to YOUR CITY! Be sure to get signed up before registration closes. This amazing event is for CrossFitters, sport athletes, lifters, and of course, Power Athletes.

The RX 1st Place teams from PATS: The Battle will each receive $1500 travel voucher to come and compete in Southern California for the final event, PATS: The War! Don't miss this opportunity to showcase your team's strength, power, and athleticism and battle for the title of "World's Most Powerful Athletes"! "

Read more ...

Free Intro Pole Class

Sunday, September 14, 2014 - 2:00pm

Price: FREE

Come join us for a free introductory pole class! Women and men of all ages and fitness levels are welcome. Please come prepared to dance barefoot and wear comfortable workout clothes.

Sign up online through our Facebook page:
https://www.facebook.com/polepressurecapitolhill
(under More, then Class Schedule)

Read more ...

CrossFit

Reebok Presents: a 4 Week Class for the Endurance Athlete with CrossFit Praxis Coaches

Tuesday, September 16, 2014 - 6:30pm

Price: FREE

Coaches Bobby (front, black shirt) and Tommy (front, light green shirt) and class attendees.

From EventBrite: "This class series is focused around power and speed which are critical components to success in the endurance world, whether you are running a 5k or a 50 miler.  This programming also prepares those who are training for a Tough Mudder or Spartan Race by incorporating strength components into the workout which is necessary for an obstacle course event.  When programming for this event, our coaches incorporate high intensity programming and methodology which increases the two mainstays of performance, power and speed, while decreasing recovery time, reducing injury, and promoting preservation of tissue to create a more sustainable endurance athlete.  "

Read more ...

bicyling, family friendly

Family Biking Workshop

Sunday, September 21, 2014 - 1:00pm

Price: Free

Join us at the Georgetown Neighborhood Library as Kidical Mass DC and WABA present this workshop on family biking around our city. Kidical Mass is a national movement to encourage parents and children to bike together. Kidical Mass DC organizes monthly family bike rides and produce the annual ABC's of Family Biking, an event to help families learn about tools and skills that facilitate biking together in DC. We'll go over the ins and outs of riding confidently and comfortably with children, equipment, packing and preparation and next steps.

Read more ...

Master Jivamukti Class with Co-founder Sharon Gannon

Saturday, September 27, 2014 - 11:00am

Price: $80/person & includes a copy of Simple Recipes for Joy!

Sharon Gannon is a 21st-century Renaissance woman, animal rights/ vegan activist and a world-renowned yogini, perhaps best known as the founder, along with David Life, of the Jivamukti Yoga Method. The New York Times credits Sharon and David with bringing yoga to the masses, thus, removing its reputation as an "obscure practice." She helped found the Jivamukti yoga school in New York City and has taught many high profile yogis. 

Read more ...

Cycling

Ladies ONLY Basic Bicycle Maintenance at Papillon Cycles

Thursday, October 2, 2014 - 7:00pm

Price: FREE

From EventBrite: "

Our basic maintenance class for Women, no dudes allowed.

Learn the basic maintenance tips that will keep your bike running smoothly between tune-ups.  Best of all, it's FREE.

We will cover:

• Tire inflation/selection
• Cleaning/lubricating the chain
• Operation of quick release wheels
• Inspection of the brakes
• Inspection of bearing surfaces
• Cable lubrication
• Minor brake adjustments
• Minor shifting adjustments
• Checking critical fasteners

This class will be largely show and tell, but will try to get hands-ON as time allows, so dress to get dirty.

Read more ...

Barre

Athleta + MBG Insider Class with barre3

Saturday, September 27, 2014 - 8:30am

Price: FREE

From Eventbrite: "

8:30 - 9:30     barre3 class with Alicia Sokol
+
9:30 - 10:00  cold-pressed juice from jrink & raffles

After class, we'll enjoy cold-pressed juice and some amazing raffles -- Athleta gear and barre3 classes to take your fitness to the next level. 
Prizes Include: 
Athleta gift card
barre3 class card
One month of barre3 online class streaming
 
Arrive early to score a barre3 goody bag with Athleta and barre3 gear! "

Read more ...

Civilian Military Combine - VIRGINIA

Saturday, October 18, 2014 - 9:00am

Price: $99 - Special Offer

Use code ALDC99 for a $99 entry

CMC is the world’s fastest growing community of Patriotic Athletes: combining 4+ miles of obstacle racing with our revolutionary first challenge, The PIT.

Mud washes off, wounds heal, and sore muscles recover, but the pride that comes from conquering a CMC will never fade.

Read more ...

The 2014 Muscle and Hustle: Rally 1000

Sunday, October 19, 2014 - 9:00am

Price: $60

The Muscle and Hustle: Rally 1000 is Washington, D.C.'s premiere fitness challenge!

A 14.5 mile course through out the streets of DC has competitors completing exercise circuits at each checkpoint.

Race for prizes and pride!

For more info and race registration visit:
www.muscleandhustledc.com

Read more ...

Want to see your event added to the calendar? Login and upload here. Appropriate events are usually approved within 24 hours!

As of Wednesday afternoon, the NOAA is predicting weekend temperatures in the mid 70's. 

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Reebok Presents: 5 mile Training Run with Madeline Dolente of Equinox

FREE

Saturday, September 13, 2014 - 9:00am

Madeline Dolente.

From EventBrite: "Reebok presents 5 mile Training Run & 15% discount for the newest running gear to get your ready for the Fall Running season! with Madeline Dolente, Equinox"

Running

Read more ...

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Intro Class at Magni CrossFit

FREE

Saturday, September 13, 2014 - 9:00am

From the Magni CrossFit website: "Come see what Magni CrossFit is all about at our FREE Intro Workout held every Tuesday at 7pm and every Saturday at 9am. This class will introduce you to the basic philosophy behind CrossFit, give you an opportunity to experience a CrossFit workout scaled to your individual fitness level, and get a feel for our great Community."

CrossFit

Read more ...

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Marine Corps Marathon Training Runs with City Sports

FREE

Sunday, September 14, 2014 - 8:30am

Photo by Flickr user Andrew Dumm. License. 

From City Sports: " Running MCM 26.2 and looking for some great runs? Get ready with City Sports at our Training Runs! Starting July 27th, we'll meet at City Sports Georgetown every Sunday for a long training run to help you gear up for race day!   Weekly distance schedule is listed below. All paces and abilities welcome! Spend your long runs with us and enjoy great benefits along the way."

Running

Read more ...

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Community Yoga Class with Down Dog Yoga at lululemon Georgetown

FREE

Sunday, September 14, 2014 - 12:00pm

Photo by Flickr user Carolyn Coles. License.

From lululemon: "Join us on the mat from 12-1pm for a powerful yoga class taught by Down Dog! As always, the class is complimentary. Bring a mat and a friend!"

Yoga

Read more ...

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Free Intro Pole Class

FREE

Sunday, September 14, 2014 - 2:00pm

Come join us for a free introductory pole class! Women and men of all ages and fitness levels are welcome. Please come prepared to dance barefoot and wear comfortable workout clothes.

Sign up online through our Facebook page:
https://www.facebook.com/polepressurecapitolhill
(under More, then Class Schedule)

Read more ...

The 2014 Taste of Georgetown will be held Saturday. From the Taste of Georgetown website: "This year’s Taste of Georgetown entices attendees to Eat, Drink, Play with a new location, later hours, and experiences to keep the fun going. The only opportunity to taste one’s way through Georgetown in an afternoon, Taste of Georgetown 2014 will offer the opportunity to sample more than 70 signature dishes from more than 35 popular Georgetown dining spots—more than ever. For the second year, teams led by some of Georgetown’s hottest chefs will face off in the Georgetown Chef Showdown, testing their culinary skills during the Iron Chef-style Competition judged by D.C.’s top food experts and media.  The annual tasting festival will take advantage of its new Waterfront location to offer family-friendly entertainment hosted by Pinstripes that will include bocce ball courts, hula-hooping, face-painting and balloon-animal-making with help from a number of Georgetown’s historical attractions. "Read more ... 

Sunday is Adams Morgan Day 2014! The Festival will feature (from a press release): "three stages with more than 25 performances of reggae, soul, salsa, dance and much more, including legendary Chuck Brown Band, Feedel Band, dance company Batala, Marcus Johnson Trio and many others. Arts on Belmont will feature local paintings, graphics, photography, sculpture, crafts, and jewelry. The Kids Carnival will include a moon bounce, face painting, and a show with Radio Disney. Join the fun with hundreds of local nonprofits, vendors, and businesses to enjoy the oldest running neighborhood festival in Washington D.C."Read more ... 

Check out Saturday's and Sunday's activity listings for more Things To Do This Weekend.

From a press release: "

SOULCYCLE TO OPEN SECOND D.C. LOCATION IN BETHESDA

September 2014: SoulCycle, the country’s premier full-body indoor cycling studio will open its second Washington D.C. area studio in Bethesda this winter. The new studio opens just months after SoulCycle opened the doors to its first D.C. ride at its M. Street studio in the July of this year.

The Bethesda location features a 53-bike studio, home to the signature SoulCycle workout. Additional rider amenities include male and female locker rooms, each with three showers, and multiple bathrooms. SoulCycle Bethesda is located at 4931 Elm Street, Bethesda, MD 20814.

The SoulCycle Experience:
Over 10,000 riders a day ride at SoulCycle to release stress, burn fat, tone muscle, and change their bodies and lives.  The SoulCycle experience is high energy, joyful, results-oriented, and community based. At SoulCycle, riders engage in a high intensity cardio experience (burning between 500-700 calories in 45-minutes) while also toning their upper bodies using hand weights and practice core-engaging choreography. The exercise program focuses on rhythm, and the “energy of the pack,” which creates a strong bond between instructors and riders.

SoulCycle classes are held in candlelit studios, making riders feel like they are partying in a healthy nightclub.  The dark room allows riders to take a journey and lose themselves in the workout. It enables riders to set an intention that is reinforced by the inspirational coaching of the instructor. Rides take place to one-of-a-kind playlists, which set the tone for a unique new experience every ride. 

With over 30 locations nationwide, SoulCycle has established itself as the leading indoor cycling brand and attracts everyone from editors, celebrities, young professionals, and captains of industry to outdoor cyclists and fitness enthusiasts. Familiar faces at SoulCycle studios include Oprah, Madonna, Lady Gaga, Olivia Wilde, and Bradley Cooper. SoulCycle is expected to expand to upwards of 60 locations over the next two years with additional studios in New York, Los Angeles, London, and beyond.

More than just a workout, SoulCycle has its own active and loungewear clothing and accessories collection and releases over 14 collections a year. SoulCycle clothing and accessories are available in SOUL boutiques and on soul-cycle.com.

With its strong foundation in music and rhythm, SoulCycle is recognized as a key influencer by the music industry and has been involved in album releases for top artists including Jennifer Lopez, Arianna Grande and Afrojack. SoulCycle currently curates unique playlists for Beats Music. 

SoulCycle is the destination where you take a journey, change your body and find your soul. "

We were informed via email that SoulCycle Bethesda is expected to open by the end of the year.