From a press release: "Washington, DC – Health, beauty and wellness have stylishly arrived all under one roof to DC’s Capital Riverfront neighborhood. Urban Adventures Companies, Inc. announced today that its Fitness and Lifestyle Complex has opened for business at The Yards mixed-use development project at 1212 4th Street, SE. Fully encased in a floor-to-ceiling, wrap-around glass façade with panoramic views of the Potomac River and Nationals Park, the four-level VIDA Fitness anchors the 30,000-square-foot complex and like VIDA’s U Street flagship location, the venture also includes its affiliated concepts Bang Salon, Aura Spa and the Penthouse Pool & Lounge. This is VIDA’s sixth location, the fourth sites for both Bang Salon and Aura Spa and the second rooftop home for the Penthouse Pool Club.

Rooftop lounge chairs

VIDA Fitness at The Yards includes the club’s full suite of deluxe services, well-appointed facilities, state-of-the-art equipment and more than 100 customized exclusive classes with fresh additions that are unique to this location. The Experiential Cycling Studio offers cyclists an immersive experience in real world biking situated in a tri-level, stadium-seating atmosphere with 30 stationary cycles. The Synrgy 360 globular multipurpose exercise apparatus presents a full-service training nerve center that can be individually tailored to exerciser goals focusing on interval training and functional movement. The Hot Yoga Studio provides an intensified heat environment with a specially designed, wall paneled insulation temperature-warming system in a 1,500-square-foot studio space. Well-appointed, gender-specific European sauna and steam rooms are located in both the men’s and women’s locker rooms. New top line enhancements introduced at The Yards location include cutting-edge Concept2 indoor rowers and Woodway treadmills. Also new to VIDA Fitness at The Yards is a 1,000-square-foot Kids Zone where parents may closely watch their children play. Child babysitting assistance is also available.

Designed by Stoneking-von Storch Architects of Charlottesville, VA and Hallock Design Group of Miami, FL, VIDA Fitness at The Yards displays a nautical design aesthetic throughout the multi-level facility that pays homage to the Navy Yard locality. Special to this site is an LED high-ceilinged illuminated atrium that extends 1,200 square feet.

2nd floor cardio equipment

VIDA Fitness at The Yards also houses the popular Penthouse Pool & Lounge. The 10,000-square-foot private rooftop pool club features a 60-foot pool, pool deck, five resort cabanas, eight poolside day beds on deck with several stretching into shallow waters. The member lounge holds 78 chaise lounge chairs, modular furniture with communal fire pits, café tables, chairs and bar stools with a full food and beverage menu identical to its U Street counterpart (the Penthouse kitchen will open at the beginning of the 2015 summer season). The Penthouse also plays on the nautical theme featuring ship and aquatic elements; porthole windows, blue lighting, rope finishes, bubbled accent walls and gray flooring.

Located off the VIDA lobby is the sophisticated Bang Salon, which will officially open for business Thursday, October 2. The 2,200 square foot hair salon features 15 styling stations and boasts its full collection of services and treatments that are characteristically found at its other three DC-area locations. Bang Salon at The Yards showcases an entirely new interior design -- a fusion of lively configurations that incorporates elegant hues of purple, black and white creating a classic, chic retro look.

The luxurious Aura Spa also opens at The Yards featuring an expanded menu of services and cutting-edge design finishes. Positioned just off the VIDA lobby, the 1,500 square foot tranquil day spa offers therapeutic and rejuvenating services in four large massage therapy and esthetician treatment rooms.  

“We’ve made The Yards fitness and lifestyle complex a desirable urban destination and are excited to introduce our wellness concept to the Capitol Riverfront neighborhood,” said David von Storch, president of Urban Adventures Companies, Inc. “Whether you want to workout, chill out or simply hang out, this facility has something for everyone and we believe it is a valued addition to the growing waterfront community at The Yards.”

By 2017, von Storch plans to have a total of eight VIDA Fitness locations opened and operating throughout the national capital region. This project brings the company 75 percent toward that goal.
For more information on all of the fitness, beauty and lifestyle offerings located at The Yards complex, please visit the Urban Adventures Companies website that directly links to each affiliate business at: www.uacompanies.com also at the VIDA Fitness website: www.vidafitness.com or on Facebook at: https://www.facebook.com/vidayards.

#  #  #

About Urban Adventures Companies, Inc.
Since 1986, Urban Adventures Companies, Inc. has been providing urban lifestyle services and entertainment destinations to Washingtonians and visitors alike in the national capital area. The DC-based company is the umbrella corporation for Capitol City Brewing Company, VIDA Fitness, Bang Salon, Aura Spa and the Penthouse Pool Club & Lounge.  Urban Adventures Companies owns and operates each facility and together employs more than 2,000 in its 14 establishments citywide.  Its mission is to help DC area residents live more interesting, exciting and healthier lives with a goal to take care of you, make you look great, and reward you each and every day. The corporate headquarters is located at 1612 U Street, NW, Suite 400, Washington, DC 20009. "

As of Wednesday afternoon, the NOAA is predicting weekend temperatures in the 60's.

This week's list includes Yoga in the Park, a Gymnastics seminar, Yoga Philosophy for Athletes, cycling, and more.

As always, check with the event hosts before attending, details can change quickly and wothout our knowledge

#1 

Yoga In Rock Creek Park- Peirce Mill

Free

Saturday, October 4, 2014 - 10:00am

Join Rock Creek Conservancy and Something Om for a free yoga class in Rock Creek Park.

When: Saturday, October 4th from 9:00-12:00 p.m. Rain date will be the following day, Sunday, October 5th from 9:00-12:00 p.m. The rain date will only take place if it is raining at the start of the event.

Location: We will meet in the field just south of the picnic shelter at Picnic Area #1. Picnic Area #1 is across Tilden Street from Peirce Mill in Rock Creek Park.

What to Wear: Wear clothes that allow you to move freely. Bug spray and sunscreen are recommended.

Read more ...

#2 

Let's Move! DC Children and Families Health Expo

Free

Saturday, October 4, 2014 - 10:00am

The second annual Let’s Move! DC – Children and Families Health Expo presented by the District of Columbia Office of the State Superintendent of Education (OSSE) will be held on Saturday, October 4, 2014, from 10 a.m. to 2 p.m. at the Deanwood Recreation Center, located at 1350 49th Street, NE. Let’s Move! DC aims to encourage District youth to make healthier food choices and be more active throughout the day. The expo is free and open to the public.

Read more ...

#3 

Flight School: Arm Balance and Inversion Workshops

See Summary

Saturday, October 4, 2014 - 4:00pm

Join inversion junkie, Lauren Jacobs for a series of 3 workshops, each providing you with foundational elements to take flight into tricky inversions and arm balances. These workshops are designed for every body at every level looking for a playful, fun way to take their yoga practice to new heights. There will be lots of modifications and advanced variations for everyone from inversion newbies to experienced flyers.

6-month & annual members: $15 per session | $40 for all 3 w/ advance signup
Non-members: $20 per session | $55 for all 3 w/ advance signup

Read more ...

​#4 

Yoga Philosophy for Athletes

$35

Saturday, October 4, 2014 - 5:00pm

Join Kat, BoxLife Magazine's yoga expert, at Tranquil Space Arlington as we explore yoga philosophy for the modern athlete. Are you interested in learning more about yoga philosophy without having to light incense and chant OM? We will work with the philosophy of the yamas and niyamas and The Yoga Sutras of Patanjali to understand more about how yoga and sports are combined on and off the mat.

Read more ...

​​#5

Yoga Class and Dessert & Wine Reception

$30

Saturday, October 4, 2014 - 7:00pm

Spend your Saturday evening with yoga, wine, and dessert at Local Motion Studio. At 7pm instructor Emily Straight will teach class followed by a wine and dessert reception all to benefit Choreographers Collaboration Project, an Alexandria-based Modern Dance Company.

Read more ...

​​#6 

Woodrow Wilson Bridge Half Marathon & 6k

Half Marathon: $105 6K: $45

Sunday, October 5, 2014 - 7:00am

The Woodrow Wilson Bridge Half Marathon is an exciting, exhilarating athletic challenge which begins at George Washington's Mount Vernon in Alexandria, Virginia, and ends in the modern resort of National Harbor, Maryland. Ranked amongst the top 27 best half marathons in the United States by Runner's World magazine (February 2013), the 13.1-mile foot race sanctioned by USA Track & Field benefits several non-profit organizations and is supported by various local and national running, civic and business organizations.

For more information visit: http://wilsonbridgehalf.com

Running

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​#7 

​​#8 

Morning Flow with Spark Yoga at Strawberry Park, Mosaic District

FREE!

Sunday, October 5, 2014 - 9:00am

Free community all-levels, Vinyasa Flow yoga class every Sunday at 9:00 AM on the Roof Deck above the parking garage across from MOMs Market and Hyatt House - Mosaic District (Merrifield, VA).

Classes taught by Spark Yoga instructor, Renée Milkie.

Yoga

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#9 

Gymnastics Clinic

$75.00

Sunday, October 5, 2014 - 10:00am

Mike Poloifko is a former elite gymnast and current CrossFitter and competitive youth gymnastics coach. The clinic will focus on proper handstand positions for handstand walks, handstand push ups as well as oiffer instruction on muscle ups and kipping pull ups.

Participants will gain a better understanding of body position, scaling and drills to get these tough gymnastics moves. You will also be able to watch videos of yourself performing the movements!

Location: CrossFit South Gaithersburg
9204 Gaither Rd., Gaithersburg, MD 20877 | 202-347-3939

Read more ...

#10 

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

Bethesda folks, you may also want to check out the lululemon opening in Westfield Montgomery Mall - there will be FREE cycling (with ZenGo) and yoga classes.

Fitness Provider (Location): CrossFit Rosslyn (Rosslyn)
Deal: $59 for one month of unlimited yoga classes ($150 value)
Description, from Groupon: "A trainer yelling encouragement can help you run faster, like wearing a new pair of sneakers or being chased by a man made of knives. Get moving with this Groupon."

Purchase

Fitness Provider (Location): Off Road Indoor Cycling (U Street)
Deal:  $45 ($90 value) for five cycling, boxing, boot camp, TRX, or yoga classes
Description, from LivingSocial: "Focusing on a cardio-friendly combination of indoor cycling and total-body fitness classes, Off Road Indoor Cycling offers a place to get off the beaten track of corporate gyms for a personalized, high-energy experience"

Purchase
 

Fitness Provider (Location): The P Spot Fitness Studio (Eckington)
Deal: $55 for six twerk or pole-fitness classes ($120 value)
Description, from Groupon:"Clinging to a pole is a vital survival skill for flags in windy climates and firemen who don't realize that the fire they're racing toward is in their own lobby. Get a grip with this Groupon."

Purchase
 

Fitness Provider (Location): Dahn Yoga (DC, Bethesda, Alexandria)
Deal: $59 for one month of unlimited yoga classes ($150 value)
Description, from Groupon: "Yoga challenges the mind and body without the violence and hurt feelings of full-contact chess. Steer clear of overaggressive pawns with this Groupon."

Purchase
 

Fitness Provider (Location): Pure Om Hot Yoga (Bethesda)
Deal:  $29 ($300 value) for 20 Bikram yoga classes
Description, from Groupon: "Breathe, sweat, and steer your way to a body that rivals any beach bum's with today's deal from Pure Om Hot Yoga Bethesda , an environmentally conscious facility featuring spacious locker rooms and showers, a lounge, and a 1,700-square-foot hot room."

Purchase

Following on the heels of last week's popular 5 Outdoor Things To Do This Weekend, we are back this week with three new ideas. These posts are meant to supplement our Things To Do This Weekend articles (published Thursday mornings) that normally involve scheduled activities.  

For those of you that want to be outdoors and (for the most part) on your own schedule, these events may be for you. Note that as of Thursday, the NOAA was calling for rain early Saturday followed by sun in the afternoon and sun all day Sunday. 

#1
Hike or canoe at Mason Neck State Park
From the Mason Neck State Park website: "Just a short drive from Washington, D.C., this Northern Virginia park offers many outdoor activities and programs. It has hiking trails, 3 miles of paved multi-use trails, a large picnic area, a playground, a car-top canoe launch and a visitor center. Canoe, kayak and bicycle rentals are also available. Bird watching, especially for American bald eagles, and guided canoe trips of Kane's Creek and Belmont Bay are favorites with park visitors. The park's wetlands, forest, open water, ponds and open fields make it ideal for environmental study and wildlife observation. Nearby attractions include the Elizabeth Hartwell National Wildlife Refuge, Gunston Hall and Pohick Bay Regional Park."

For photos, a trail map, and hiking tips, check out our Mason Neck State Park hiking page.

#2
Blind Whino: Outdoor Arts Festival
The "Blind Whino: Outdoor Arts Festival", part of the SW ArtsFest, will held at 700 Delaware Ave. SW, Washington DC, 20024 from 11-4 on Saturday. About the Festival, from the SW ArtsFest website: "Explore unique and amazing goods made by local artisans and painters in a casual atmosphere. Find new favorites and reconnect with your favorite artists.  A sampling of the communities treasures such as Westminster Jazz, and much more." 

For more on the "Blind Whino: Outdoor Arts Festival" and other SW ArtsFest activities, visit the SW DC Arts Fest website.

#3
Hike, run, or ride on the Capital Crescent Trail
The 11 mile Capital Crescent Trail travels from Georgetown through Bethesda to Silver Spring. It is perfect for a long run if you are training for a Fall marathon.

"Capital Crescent Trail" by Flickr user Daniel Lobo. License.

For more information, check out the Coalition for the Capital Crescent Trail website, where you can find accessibility information (Metro/car), Trail News, a map, and more.

For more outdoor ideas, check out last week's post.

Get active this week! Our list features 8 FREE activites, including bootcamp, group runs, a hill ride, Toned Up Tuesday with VIDA and more! 

Visit the NOAA for the latest weather updates. 

Toned Up Tuesday from VIDA Fitness and City Center DC

FREE

Tuesday, October 7, 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 ...

District Running Collective Weekly Run

FREE

Wednesday, October 8, 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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Rock Creek Hill Ride with City Bikes

FREE

Thursday, October 9, 2014 - 6:30pm

Photo by Flickr user TrailVoice. License.

From City Bikes: "Join the City Bikes crew on a fast and fun ride through DC's own Rock Creek Park. We'll meet at the shop at 5:30pm for our last-minute riding needs, and roll out at 6pm sharp. Our ~15 mile route will take us North through Cleveland Park and Van Ness to Grant Road. We'll dip into the park at Ross Drive and do a loop starting at Carter Barron and ending at Sherrill Drive. Then it's back to the shop via Beach Drive, Park Road, and Mount Pleasant Street. Should be about an hour for over 1000ft of elevation!

Check out the basic route here: http://www.strava.com/routes/35722"

Cycling

Read more ...

About Rebekka: "I originally came to DC from New Jersey (insert joke here) in 2006 to attend school at The George Washington University. When I was presented with the opportunity to be a part of creating and developing CrossFit MPH in the spring of 2009, I jumped at it. My goal, as a coach, is to help our athletes experience the feeling of empowerment that comes with working to be in the best shape of their lives. My dance background has left me with an appreciation for virtuous movement and technique—qualities that I apply in CrossFit, and that I aim to impart when teaching."

Rebekka was kind enough to answer questions for us in the latest installment of our CrossFit Talk series.

1. What kind of athletics did you participate in before CrossFit? How did you start CrossFit?
Growing up, dance was my passion--I did ballet, jazz, modern and hip-hop! However, after needing unexpected bone graft surgery at age 19, my interest in functional fitness as an effective form of rehab led me to CrossFit. Needless to say, I have been obsessed ever since.

2. What made you become a CrossFit instructor?
CrossFit had such a positive impact on my life, that I wanted to help people experience the same. I derive great satisfaction in coaching our athletes to better fitness and in seeing them progress, whether it’s a first pull-up, a personal record or beating a previous workout time. Add to that the enjoyment of pre- and post-workout laughing and catching up with our athletes, and you have a winning formula! I am thrilled to be a part of this community.

3. From an instructor's perspective, tell us one thing you think CrossFitter's should do more of and one thing they should do less of?
One of the things that we emphasize at CrossFit MPH is mobility and flexibility work. Every CrossFitter should develop an arsenal of tools for performing self-maintenance with the goal of being pain-free and creating better positioning across all movements. For example, if your job requires that you sit at a desk for hours at a time, you probably have tight hips. By performing a handful of stretches and self-myofascial release exercises on a regular basis (4-5x/week), he/she can undo some of that chronic tightness which will lead to a more vertical torso and increased depth in all squatting movements.

There is a trend the last few years, as CrossFit the sport becomes more popular, of CrossFit athletes adding training volume before taking the time (and it's a long time!) to create a solid base of fitness. At CrossFit MPH, we support the following hierarchy to develop this fitness base: mechanics, consistency, and intensity. The vast majority of athletes don't need more volume--they need to (1) move better (learn and constantly reinforce good mechanics) and (2) push as hard as possible with one workout a day. This can be a hard pill to swallow for competitive types, because everyone has been taught that "more is better." In truth, adding volume too quickly usually results in unnecessary injury down the line, along with mental burnout. It takes a strikingly long time of consistent training to develop a foundation of mechanics, as well as to truly tap into the intensity piece. Of course, for those who have an inclination to compete at a high level, additional volume will eventually become necessary--but this is the last thing that we add!

4. What is your favorite CrossFit workout and why?
My favorite CrossFit workout would have to be heavy split jerks! The movement reminds of a perfect golf swing or hitting the tennis ball at the center of your racket--a perfectly timed landing where your feet hit the ground and your arms lock out at the same time gives the same satisfaction!

5. How big of a role do you feel diet plays in your ability to perform at a high level? What foods do you eat a lot of? What foods do you avoid?
Nutrition plays a huge role in being able to perform consistently and at a high level. When my nutrition is dialed-in, every workout feels like there is plenty of gas in the tank. Otherwise, it feels like I am running on fumes. I mostly eat Paleo, although after years of following Paleo guidelines, I have been able to tweak them a little bit to better fit my lifestyle. I eat a lot of eggs, chicken, turkey, beef (grass-fed hot dogs are perfect on those days when you don't want to cook a thing), vegetables (frozen green beans are a staple) and bananas and some almond butter and coconut chips. I avoid all wheat and soy products and most dairy and sugar.

6. What is your favorite article of gear or clothing you use when training?
An athlete of ours recently introduced me to elastic shoelaces called "Hickies." They turn sneakers into slip-ons but without compromising the snug fit that you get from traditional laces. It has made changing shoes for workouts or between classes so much easier!

7. Describe your weekly workout schedule. How many days off do you take?
I workout Monday through Wednesday and then Friday and Saturday. I rest on Thursdays and Sundays. I work really hard to listen to my body and if I feel like I need more rest, I'll take a third day off. Alternatively, I will sometimes take a yoga class on Sundays as active recovery to prepare for the coming week of workouts.

8. Please offer some advice to someone thinking about trying CrossFit that hasn't taken the plunge.
My advice is that anyone can start today (many people think they have to be in shape to join a CrossFit gym, but this is patently untrue!). But it's important to find a great team of coaches, because that will bring together all of the other pieces that lead to having a positive CrossFit experience: small coach to athlete ratios, technique instruction, class structure and most importantly, community!

Train with Rebekka at CrossFit MPH. 

Army Lieutenant Colonel James Mills has seen the power of dogs first hand in helping patients rehabilitate from injury. In his role as a physical therapist at the Walter Reed Army Hospital from 2008-2009, he worked with severely injured patients, many of whom had recently returned from Iraq or Afghanistan, and who were often struggling with or resisting therapy. When Mills would bring his service dog Raleigh to the therapy sessions, however, it was a different story entirely. 

Patients would come alive with Raleigh, a golden retriever/Labrador retriever mix. They would become more flexible, more motivated, more open to doing exercises they previously had resisted. 

Raleigh was trained as seeing eye dog, a service dog, and a behavioral health therapy dog. But he had other, more intangible skills too. He helped patients socialize, interact more with others, and be more emotionally engaged with those around them. 

“He provided purpose and enjoyment, and patients were much more willing to engage in a treatment plan if Raleigh was involved,” Mills said. “You can use a dog as a motivational tool, as well as part of the treatment or training plan.” 

Of course, many of us who are the proud parents of a four legged friend have realized the power of dogs all along. Though not all have rehabilitative or clinically therapeutic capabilities, dogs can lift one's mood, as well as provide entertainment, companionship, and love. 

And for some lucky owners, their dogs have also been their pathway to improved fitness and health, and the start of a new life as a recreational runner. 

Katya Scanlan has two rescue dogs, named Ella and Lucky, both from Lucky Dog Animal Rescue in Arlington, Va. Ella is a high-energy, three-year-old, lab/Weimaraner mix, while Lucky is a mellow two-year-old, American Staffordshire terrier/boxer mix. Scanlan realized that Lucky’s energy was no match for Ella’s, so she decided to take up running with Ella as company. 

Scanlan had tried to get into running herself for years, but would always lose interest after a few months and stop. Because of Ella, she no longer had an excuse to quit. She started with the “Couch to 5K” program about 1½ years ago. At the beginning, Scanlan could not run for more than 90 seconds at a time. 

Since then, she has completed a number of 5K races, finally getting her under 30-minute PR this spring. She also ran the Cherry Blossom 10-miler, which she describes as “a huge deal,” and joined the local chapter of Moms Run This Town (MRTT). Scanlan sometimes brings Ella on group runs, so her pup has met some fellow runners and four legged friends too. 

Marianne Nazzaro got her dog Lainey, a 1½ year-old lab/hound/terrier mix, from Homeward Trails, a nonprofit pet adoption organization based in Arlington, Va, in June of last year. After Lainey finished a three month course of treatment for heartworm, Nazzaro began running with her using a “Pooch to 5k” running program online.  

Lainey

“It was perfect for Lainey because we had to start at zero, since she had no exercise during the three months of heartworm treatment,” Nazzaro said.  “It started with 60 second running intervals, and within a few months, she was up to three miles.” 

Nazzaro has found that anything above 70 degrees is a little too hot for Lainey, especially with humidity. She is looking forward to fall and winter, when they can run longer and she doesn't have to worry about Lainey getting dehydrated.

When Scanlan started running with Ella, it was not as easy as she had expected. “Ella was a bit nervous at first--it took her some time to realize that we were simply running, NOT running AWAY from something/someone,” she said. “Then occasionally she would decide that running meant playing and would start jumping on me.” After taking a few spills on the sidewalk, Scanlan has learned to be extra vigilant for the "wild life," and Ella has become much better at ignoring her instinct, too.

Each dog, depending on size and growth rates, will need to wait a different amount of time before being able to run with their owner. If you are unsure of when it’s acceptable to run with your dog, ask your veterinarian. 

Jolene Pacheco often takes her dog Arya, a Shiba Inu, out on runs, and she loves it. “They are not known for being runners, but she isn’t the only Shiba who loves to run that I’ve come across either,” Pacheco said. 

Arya

Pacheco emphasized to wait until a young dog is old enough to start running. “I see a lot of people running with their new puppy and they don’t realize how bad that is,” she said. “A puppy is still growing and will run and play, but self-regulate when his/her body has had enough. Pushing a puppy to run can cause health problems such as hip dysplasia.”  

Safety is extremely important when starting to run with your dog. Being aware of your surroundings, both when running with a dog and when approached by one, is critical. Teach your dog to walk properly on a leash - loose leash walking and good control are very important. Be careful to keep your dog from pulling you along for a run. 

“As the person in charge of both of your safety you need to be aware of any potential triggers before your dog,” Pacheco said. “This means, if your dog has leash aggression, you need to see other dogs before he/she does. If your dog has a high prey drive, you’ll need to notice any wildlife and prepare for your dog’s reaction. Always have complete control of the leash!”

Mills concurs, and acknowledges that a well-trained dog is essential when running in a heavily populated area. When running with Raleigh, “I think people could see from a distance how well trained he was, and it made them feel more comfortable,” he said. 

Nazzaro has accumulated more tips over the past year in running with Lainey.  “Watch out for bikes and squirrels - the dog may run out and trip you or them,” she said. “Wear light clothes and a blinker or reflective gear on the dog at night. Cars are not looking out for them and cannot see them.”  

Also, remember that dogs do not sweat, making it much harder for them to cool off.  In the heat watch out for signs of dehydration - if your dog is lagging behind or trying to stop, he may need a break. Nazzaro carries a water bottle and a collapsible bowl to give her dog water throughout the runs.  “After she's drinks what she wants out of the bowl, I put the rest on her paws, inside of her thighs and neck,” she said. “And I try to plan my running route around places that she can go for a quick swim to cool off.  If it's over 75 degrees, Lainey stays home.”

Finally, start slow. Just as you would need to build endurance, so will your dog. Nazzaro recommends her training program from poochto5k.com. “You can't expect your dog to go out and run three miles with you with no base,” she said. “Dogs need to build up their endurance like the rest of us.  They might keep up with you because they want to stay with you and keep you happy, but it's not good for them to run too much too soon. “

Some dogs are more suited to running than others. Nazzaro noted that some dogs with “scrunchy “faces (like bulldogs) have a hard time breathing.  She encourages dog owners to talk to their veterinarian and trainer.  

In general, assess the activity level of your dog first. “Any dog that is known for having high energy is likely to be a great runner,” Pacheco said. “For those who love Huskies, get ready to run. They have endless energy and need daily runs. Labs, Retrievers, Rottweilers,  Boxers, German Shepherds…pretty much all working dogs are great for running partners.” Mix breeds tend to be great runners too.
 
When adopting, ask about your potential dog’s energy level.  If they are energetic, then chances are they will love running. The same can be said for any and all breeds.

There are numerous health benefits to running with a dog. Pacheco notes the valuable bond that can result from running with a four legged friend. “This is very important and quite possibly the best part of being a pet owner,” she says. “It will also keep you and your pet at a healthy weight.” 

Mills agrees, and adds that running with a dog can make the whole experience more enjoyable. “It doesn’t matter if you go fast or slow. Life’s a lot easier when you have a dog.”

About Adam: "Adam holds an undergraduate degree in Public Health from Johns Hopkins University and a Graduate Certificate in Injury Control and Master of Health Science from Johns Hopkins School of Public Health. He has his Certified Personal Trainer Certificate from the National Strength Professionals Association."

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

Tell us about your athletic background.
I have been involved in sports from an early age. I was a competitive gymnast from ages 5-11. All through junior high and high school, I played football, baseball, basketball and track. During college, I played football and track at Johns Hopkins University - I was a QB and Decathlete. Since college, I have competed in a bodybuilding contest and continue to push myself to a high level of fitness.

How did you became a TNT group fitness instructor?
When a high school friend of mine told me that a position was available with TNT Fitness, I was eager to accept the opportunity after completing my Master of Health Science at the Johns Hopkins School of Public Health.

Please describe a typical TNT class. What types of exercises should attendees expect to perform?
A typical TNT class is a full body, 45 minute workout comprised of machines, free weights, bungees, ab exercises etc. Attendees should be comfortable with isometric, single joint and compound exercises.

For whom are TNT classes appropriate?
TNT is appropriate for everyone - from athletes in their 20's to men and women in their 70's and everybody in between. 

What makes TNT classes stand out over other group fitness approaches to fitness?
TNT Fitness is the most affordable program in THE WORLD!! You will not find another program in the world that offers up to 36 strength training sessions, a cardiovascular workout, an accountability team to keep you on track, three body fat checks, nutrition tips, a stretch routine, and additional core "homework" exercises over a 13 week program.   

Where and when can people take TNT classes?
TNT is exclusive to Sport&Health so TNTer's can join at any participating Sport&Health location. Our clients can attend anytime! Our program provides a flexible schedule allowing you to show up anytime training sessions are conducted. If you can't make it in the morning, then come later, or in the evening. Simply show up and we'll put you through the workout. Below is a sample of our weekly schedule at many sites:  Monday - Thursday 6am - 10:30am, 5pm - 8pm, andSaturday 8:15am - 11:15am

Please offer some first class advice for newcomers.
Don't put off your fitness dreams until tomorrow. Start now. An easy way to begin is to join a group exercise regimen like TNT. The group dynamic provides camaraderie in a friendly group format setting. This is a great way to make new friends and have fun while getting a great workout.   

TNT training in available at 19 Washington D.C. area Sport&Health locations. You can try four sessions for FREE. Visit the Sport&Health website for details. 

From the YMCA: "In this Accredited 200 hour Yoga Alliance Program, you will learn how to teach intelligent Yoga Asana, the history and philosophy of yoga, basic anatomy, art of assisting, meditation, pranayama, auryvedic medicine, chakra system, and the basic tools of being a teacher. You will develop proficiency through practice, teaching and learning to give/receive feedback. You will be exposed to different styles of Yogic Arts, such as Aerial Yoga, Budokon Yoga, and Restorative Yoga. 

Upon completion of your program, you will also have the option of an Aerial Yoga Teacher Training Intensive at a discounted cost. This program is made to revitalize your living. Our commitment is to empower you not only in the classroom, but in every aspect of your life. We believe that Yoga Teaching is not just something you do for an hour a day, but in every minute, every interaction, all the daily actions you take in your life. This is what sets us apart as an accredited 200 Hour Teacher Training Program.

Angela Meyer practicing aerial yoga. Angela will be directing the Teacher Training Program at the YMCA Anthony Bowen.

The training is held over seven months, so you can easily work it into your busy life. We will meet one weekend per month from November 2014-June 2015. You will be working closely with your peers, the Director Angela Meyer, and other Master Teachers of the DC Yoga Community. In June, you will be a registered Yoga Teacher at the 200 hour level through Yoga Alliance.

Please email Angela Meyer at angela.meyer@ymcadc.org for more details. Space is limited!"

For more information, visit the YMCA website. 

In addition to the program at Bowen, the YMCA in Bethesda will partner with Sky House Yoga to host a Yoga Teacher Training program beginning in January. Visit the YMCA Bethesda-Chevy Chase website for more details. 

Learn more about aerial yoga in this recent post from Angela Meyer.

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

This week's list includes yoga, races, a guided ride through Rock Creek Park, a self-defense seminar, a Zocathon, and more!

Many of the highlighted events are FREE!

Yoga Lab: Better Backbends with David Ingalls

$20

Saturday, October 11, 2014 - 2:30pm

From basic bridge pose to standing up from full wheel, intermediate to advanced yogis are invited to explore this energizing family of poses.

Read more ...

Rock & Stroll To End Homelessness

Pre-registration is $35. Day of is $40.

Saturday, October 11, 2014 - 8:00am

As the saying goes, it takes a village at times to keep families and a community healthy. For the fourth year, Rock & Stroll to End Homelessness will be held on Saturday, October 11, 2014 at John Carlyle Square Park in Alexandria. Six nonprofits from throughout Northern Virginia will come together to host the event, which includes a 10K/5K timed run, 1K Fun Run/Walk as well as a festival of activities for all ages as a way to raise awareness and funds to support those at risk.

Read more ...

Civilian Military Combine - VIRGINIA

$99 - Special Offer

Saturday, October 18, 2014 - 9:00am

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 ...

Rock n Roll Marathon/Half Fall kick off party at Oct Adv Run Road Runner Sports

free

Thursday, October 23, 2014 - 6:00pm

Join Rock n Roll DC Marathon/Half for their Fall Kick off event at the October Adventure Run @ Road Runner Sports in Falls Church. Participate in the Adventure Run 3-5 miles, collect raffle tickets and enter to win prizes from RRS and Rock n Roll including an entry into the DC race March 2015. Special registration discounts and giveaways. Register in advance for more raffle tickets http://rrsfallschurchadventurerun.eventbrite.com/

Read more ...

Women's Self Defense Seminar

$35.00

Saturday, October 25, 2014 - 2:00pm

Alpha Combatives is pleased to invite you to Women's Self Defense Seminar, Level 1. Training under Alpha means you get the whole package: the diversity of knowledge, teaching skill, and 25 years of martial arts experience. The seminar is designed to empower you, increase your awareness, and provide you some powerful foundational moves that can be applied in numerous scenarios. No matter your background, body type, or experience level, the Alpha instructors will show you that you can be safe and defend yourself.

Read more ...

Bike Tour of Rock Creek Park

Free

Saturday, October 25, 2014 - 9:00am

Join Rock Creek Conservancy and David Cottingham for a bike ride and tour of Rock Creek Park. The group will be riding from the parking lot of Thompson's Boat Center to Boundary Bridge along the Rock Creek Hiker/Biker trail. Participants must be able to ride 8 miles on a bike.

When: Saturday, October 25th from 9:00-12:00 p.m. Rain date will be the following day, Sunday, October 26th from 9:00-12:00 p.m. The rain date will only take place if it is raining at the start time of the event.

Read more ...

Get #PursuitFit with Fit Evolution

FREE

Saturday, November 22, 2014 - 10:00am

#PursuitFit with Fit Evolution

Pursuit Sports Group is collaborating with Fit Evolution on Saturday, November 22 to host a free, 45-minute, upbeat fitness session. It is open to anyone who wants to show up and get a good sweat on!

About Fit Evolution:

Read more ...

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

Earlier this year we interviewed Brazilian jiu jitsu brown belt and instructor Greg Souders. Greg had recently started Lineage BJJ and was running his program out of the Bethesda Sport&Health.

About Greg: "He is a brown belt under 2nd degree black belt Dave Jacobs and has a decade of BJJ training experience, including 8 years of teaching students both adult and adolescent. He has trained at some of the top facilities in Washington, D.C., Maryland, and Virginia. He has directed programs for both adults and children, ranging from the typical 5-year old child to the full time adult competitor, focusing on helping them reach their fitness, developmental, and competition goals."

Read our interview with Greg

Greg (right front, black gi) teaches a class in Rockville. 

Late last month, Greg and his team moved shop to 409-D North Stonestreet Ave in Rockville. The location is located about a block from the Rockville Metro Station.

If you are interested in trying out Greg's program, you can attend a trial class for FREE. For more information, visit the Lineage BJJ website. 

As of Wednesday afternoon, the NOAA is predicting weekend temperatures in the 60's with a chance of rain each day.

This week's list includes 10 activities, all are FREE or donation-based! 

As always, check with the event hosts before attending, details can change quickly and without our knowledge!

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Free CrossFit Workout at CrossFit Thunderstorm

Free

Saturday, October 11, 2014 - 11:00am

Come in and try CrossFit for free! One of our coaches will give you an overview of what CrossFit is, answer your questions and guide you through a free workout.

Read more ...

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FREE Intro Class at CrossFit Hierarchy

FREE

Saturday, October 11, 2014 - 11:00am

Photo provided by CrossFit Hierarchy. 

From CrossFit Hierarchy: "The best way to learn about CrossFit is to experience it for yourself. We offer free intro classes every Saturday at 11:00am for anyone interested in starting CrossFit. The class is an hour long, during which our coaches will provide an overview of fundamental CrossFit movements, focusing on proper technique. You’ll have a chance to challenge yourself safely in a friendly environment with attentive coaching."

CrossFit

Read more ...

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Marine Corps Marathon Training Runs with City Sports

FREE

Sunday, October 12, 2014 - 9:00am

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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Reebok presents HerCampus Bodyweight Workout with Andrea Ferry, Reebok Fitness Ambassador

FREE

Sunday, October 12, 2014 - 12:00pm

Andrea Ferry.

From the Fitness Provider: "Do you want to learn what healthy eating really is? Do you want to have the right mindset toward your working out? Do you want to feel better in your own skin? Come workout with a professional fitness advisor!   College is jam packed with studying, extra curricular activities, internships, coffee chats and more. Come and learn how to fit working short, effective workouts in to your already busy lifestyle. You don’t need any equipment, just your own body weight will do!  Let us show you how 10 minutes a day can help shape your body and mood."

Read more ...

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

Last minute addition 

This Isn’t Your Grandma’s Roller Derby!

Free

Saturday, October 11, 2014 - 10:00am

Come learn the basics of modern flat-track roller derby, taught by the DC Rollergirls. We’ll be covering derby stance, stride, and stops; the basics of gameplay; and what happens when the ladies hit the track.
This class will be taught as a series of demonstrations. Although you won’t be skating as part of the class, if you’d like to bring your skates and hang out at the rink afterwards (the rink also has free skate rentals!), you’re more than welcome to. Please register online at the link posted below.

roller derby

Read more ...

From a press release: "(ALEXANDRIA, VA) – BARRETECH. and Kat Zajac, certified personal trainer and local fitness instructor, announce their joint collaboration, Swēt Ride - the only studio solely dedicated to indoor cycling in Alexandria, VA.  Slated to open November of this year, the cycling studio will be located in the quaint community of Del Ray in the old HomeMade Pizza Company location on Mount Vernon Avenue.

Swēt Ride will provide results-driven technique for the fitness-savvy consumer in pursuit of a new and challenging way to transform their body, feel energized and find a sweeter, more balanced life.

“We are committed to an exciting and effective workout, sweet studio vibe, and instructors that will make you sweat.  Our goal is to tap-in to your ambitions, unleash your inner power and sweeten everyday life,” said Amy Barnes, founder of BARRETECH. and partner in Swēt Ride.

The Instructors, better known as Cycle Techs, will guide riders to find their Sweet Spot - a higher power and a faster pace for a stronger ride. The combined cycling training techniques, motivating music, and techs will make riders sweat, torch more calories, and ultimately give riders a (Swēt) workout to brag about.

“Our method focuses on sport-specific cycling techniques known as Sweet Spot Training (SST) and High Intensity Interval Training (HIIT) to drive performance, improve muscular and aerobic endurance, and create a more powerful, toned body,” said Kat Zajac, Swēt Ride partner. “Our riders can expect an improvement in their overall fitness and a class that will leave them coming back for more.”

Swēt Ride is recruiting talented individuals who demonstrate athleticism, leadership and desire for a sweet job where you inspire your peers, “swet” with your peers, and change lives. Please contact Kat Zajac at info@swet-ride.com for consideration.

Saturday, October 18^th

Swēt Ride Auditions for Certified/Experienced Instructors

About Amy Barnes:

Amy is the founder of the studio BARRETECH. She is a classically trained dancer and choreographer.  Her extensive background in dance naturally propelled her into fitness to stay strong and limber for performances and teaching. After years of leading other studios to success, Amy found her slice of heaven in the neighborhood of Del Ray and extended her market to Clarendon just last year.  She has spent the past decade perfecting her barre technique, adding more powerful moves and choreography for better results.

About Kat Zajac:

Kat has a Bachelors degree in Exercise Science from the George Washington University, and is an experienced personal trainer and group exercise instructor in the DC and northern VA area.  As a healthcare consultant by day, fitness enthusiast by night, Kat's passion for health and wellness led her to partner with Amy on this new endeavor.  In addition to her experience as a cycling instructor, Kat has completed several charity bike rides, including a 270-mile bike ride across Michigan. Kat holds professional certifications as a Spinning Instructor and AFAA group exercise instructor.

Follow the progress and build out of Swēt Ride at (Facebook.com/SwetRide, Twitter @SwetRide, and Instagram @Swēt_Ride) or in the meantime call BARRETECH at 703.299.0259"

Fitness doesn't have to break the bank! Here we feature low-cost, Washington D.C. community yoga classes.

More affordable Washington D.C. area yoga ... 

Yoga Co-op DC hosts classes every Sunday with teachers from around the DMV. From Yoga Co-op DC's Facebook page: "All YCDC Sunday classes are 90 minutes long, taught at int-adv level and are donation based. You can make a cash donation at the time of class or make the minimum suggested donation ($8) here: https://routeam.com/center/ycdc" 

Yoga District hosts $12 classes at its seven Washington D.C. locations. 

If you want your class listed, please create an account, sign in, and upload!

Get active this week! Our list features 8 FREE activites, including barre, group runs, Toned Up Tuesday with VIDA, and more!

Visit the NOAA for the latest weather updates. 

Lava Barre Community Class at lululemon Georgetown

FREE

Monday, October 13, 2014 - 6:00pm

Photo provided by Lava Barre.

From lululemon Georgetown: "Join us Monday nights at 6:30pm for a weekly complimentary barre class hosted this month by Lava Barre. In this dynamic power hour you will use your own body weight to isolate, lift, tone and lengthen your muscles. All you need is a mat."

Barre, Yoga

Read more ...

Shake Shack Run with Pacers Running

FREE

Tuesday, October 14, 2014 - 7:00pm

From Pacers Running: "Join us for the Shake Shack Run, on the second Tuesday of the Month. The fun run meets at Pacers Logan Circle (1427 P Street NW) or Pacers Pentagon Row (1101 S Joyce St) and ends at the Shake Shack in Dupont Circle (1216 18th Street NW), with a run along the National Mall.

​If you are joining us at the Logan Circle Store you can bag check your belongings to have them transported to Shake Shack during the 3 or 5 mile run.

After the run the top part of The Shack will be reserved for runners only along with a special post-run treat."

Running

Read more ...

Toned Up Tuesday from VIDA Fitness and City Center DC

FREE

Tuesday, October 14, 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 ...

FREE Trial Class at CrossFit Praxis

FREE

Wednesday, October 15, 2014 - 6:00pm

Bobby Goodfellow is Director, Strength & Conditioning and Head Coach at CrossFit Praxis.

From CrossFit Praxis: "Free introductory class for beginners or people who are interested in CrossFit."

CrossFit

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DC Front Runners Thursday Night Run

FREE

Thursday, October 16, 2014 - 7:00pm

From the DC Front Runners: "DC Front Runners is a club that serves all runners and walkers in our community: fast and slow; young and old; marathoner and fitness walker; experienced and beginner. Our club holds a regular schedule of non-competitive runs. Depending on the day, we run along Rock Creek Park, the National Mall and the Potomac River. You can choose your distance and set your pace. The group is very diverse in both speed and intensity, and we encourage and support all who participate. So don’t be shy...we’re here to help you achieve your goals and we’ll make sure that you will feel welcome!"

Running

Read more ...

From Lucky Dog: "Join us for the second annual Let's Get Lucky Casino Night on October 18th from 7PM-10PM at the Renaissance and Residence Inn Arlington Capitol View! 

We are excited to share a very special event with you: Lucky Dog Animal Rescue's Second Annual Let's Get Lucky Casino Night. Lucky Dog Animal Rescue (LDAR) annually gives thousands of animals a second, third, or even a fourth chance at finding a loving forever home. Not all animals are as lucky as the Lucky Dogs and Cats, but you can change that! By sponsoring one of the casino night tables, you – or your company – can help us share the luck."

For more information and ticket purchase, visit the Lucky Dog website. 

About Maya: Maya brings her amusingly quirky spirit from Connecticut. Trying to cure her wanderlust appetite she joined the United States Army. Part adrenaline junkie and fitness fanatic, Maya is always looking for her next adventure. After the Army, Maya followed her passion for fitness as an instructor at Pure Ryde and knew that she wanted to inspire others to feel the same. With a lifelong appreciation for all genres of music, Maya strives to create a high-energy class where ryders can get lost in the beat and find purpose behind every pedal stroke. You can follow her adventures on Twitter and Instagram: AmusinglyQuirky.

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

How did you become an indoor cycling instructor?
I'm an Army Veteran who traded in my combat boots for a pair of high heels. These new pair of shoes made me realize that I missed my workouts and training individuals, which encouraged me to become a fitness instructor. So I decided to ditch my heels for a pair of spin shoes!

What do you see as the biggest fitness benefits of indoor cycling?
Go at your own speed: Even though I'm there to push you past your limits, it's still your journey. You CAN adjust your individual experience in class, to ensure you are getting the best workout possible for your body, without over doing it. It Gets Easier:  The first ryde will kick your butt, the second ryde it gets easier. But each time you will leave dripping in sweat!

What are the essential elements of a good indoor cycling class?
Good music, upbeat attitude, and a can do spirit!

How do you curate playlists for class?
Good music helps reduce distractions, jog good memories, and is an instant mood improver. I'm a sucker for a good remix. I always want ryders to be saying to themselves "...oh I love this song!" Music is so important in a ryde because it helps us focus our minds and push ourselves physically. 

What is the biggest mistake you see cyclers make in class?
Form. I often see students ryding with their weight pressing through their toes instead of the heels. This often leads to unclipping from the pedals.

Stay for the cool down: I know time is precious and we have places to go and people to see, but if you stay for the cool down your body will Thank You!

Please offer advice for someone considering indoor cycling as a form of exercise. Any first class tips?
Arrive Early!  Arriving early gives new and seasoned ryders time for the staff to help set up your bike properly, which is crucial to a good ryde. Don't be intimidated! Everyone walks through the door with different experience level, but we all walk out feeling energized and accomplished.  My class is a place for you to work hard, let go, have some fun and feel like an athlete. 

Do you have an essential article of indoor cycling-related gear? What is it?
Sweat wicking/dry fit material clothing: Heavy cotton is the devil when it comes to sweat, so try and stick with light weight fabrics. Cycling Shoes: Cycling shoes can help make you a more efficient ryder. Cycling shoes help to keep your feet on the pedals, which means you can exert that energy and focus on increasing leg speed. 

Where/when can folks come take a class with you?
Clip in with me at Pure Ryde every Saturday at 1030. 

Follow Maya on Instagram and Twitter (@AmusinglyQuirky​). Train with her at Pure Ryde located at 6910 Arlington Rd in Bethesda, Maryland.

The Marine Corps Marathon is less than 2 weeks away! Here are 20 race day tips that will help you make the most of the experience.

Take every moment in before, during and after the race- From the moment you get to the starting-line festival to the moment you leave the finish-line festival, keep your eyes wide open every moment and don’t miss a thing. I promise you won’t regret it.

Plan accordingly for the 7:55 a.m. (no matter how you get there)- This means dressing warm, waking up early, and giving yourself plenty of time to maneuver bag check.

Plan on walking a while to the start- No matter how you get there, the race blocks off access to several areas near the course so plan on walking to the runner’s village and through it to get to the starting line.

There’s bathrooms at the starting line (shhh!)- I debated actually telling you guys about the secret bathrooms at the starting line but I wish someone told me about them during my first MCM. With that said, you should still arrive plenty early and plan for standing in lines.

Find a pace group- But stay out of the center of the group. Otherwise, other runners may trip over your feet or push you around just to be close to the pacer. Spread out and stick to the outer edge of the group. The pace groups will be provided for the following finish times: 3:05, 3:15, 3:25, 3:35, 3:45, 4:00, 4:15, 4:30, 4:45, 5:00, and 5:30.

Don’t blast the volume on your headphones- Without fail, there’s one newbie on the course who has their headphones blasting and can’t hear the other runners shouting at them to move over for the wheel chair competitor trying to pass.

Take public transportation to the start- Metro will open its doors at 5 a.m. on race day so you can get to the starting line with plenty of time. The Pentagon station (blue line) is the closest to the start line (note: Arlington Cemetery won’t open until 8:30 a.m.) Runners can also take advantage of a parking garage available in Crystal City, VA. (23rd and Crystal Drive) then, take the free pre-race shuttles to Runners Village near the Pentagon.

Donate your clothes at the start – This race almost always has a really, really cold start. And there’s a big chunk of time in between checking your bag and actually running. But if you wear some clothes you’re willing to toss at the start line, you don’t have to deal with bag check or freeze your butt off! Can’t part with any of your running clothes? Take a trip to a thrift shop before the race!

Don’t let the super awesome start get to your head- If you’re not careful, it’s really easy to let all that energy and excitement at the starting line get in the way of starting out at the right pace. Starting out slower is better. 

Plan on a gradual uphill the first three miles: Don't be alarmed if the first few miles seem like a never ending uphill. You'll be rewarded with a nice downhill after you reach mile three.

Give The Flash a high-five on Rock Creek Parkway-He’ll be there. He always is.

There aren't many spectators at Haines Point- While most of the course is full of spectators, Haines Point is not. If you're looking for your fans to get up close and personal, tell them to go to Haines Point. 

There are four food stations- Oranges between miles 5 and 6; Clif Shot Energy Gel near mile 13; Jelly Belly Sport Beans near mile 19; and Dunkin' Donuts Munchkins at mile 24.  

Tell someone in uniform they're appreciated- Whether it's a hug or a 'thank you your service,' the men and women in uniform will appreciate it.

Play it smart along the Mall- The overwhelming support and energy is almost better by the Gauntlet than the crowd at the starting line. But don’t let all that energy affect your pace. You still have a seven miles to go, stay on pace.  

Run Faster Than 14-Minute Miles to Beat the Bridge- The Marine Corps Marathon requires all runners to maintain at least a 14 minute-per-mile pace just before mile 20 along the 14th Street Bridge. The race opens up the bridge to traffic after 1:15 p.m. and boards the "stragglers" to a bus for those who can't meet the time requirement. Note from the Marine Corps Marathon website: A time cushion of two additional minutes-per-mile are afforded runners for the final 10K of the course after meeting the Beat the Bridge requirement.

Save the best motivational speech or song along 395- "Beating the bridge" may not be the hardest part of the course. Right after, you’ve got a mile along 395. While there’s a slight decline on 395, there’s also a slight incline. And on mile 20 that doesn’t feel great on your legs. Combine that with no crowd support and I think this is the toughest part of the course. Stay strong till Crystal City though where the crowd energy will carry you to the finish (and the Dunkin' Donuts Munchkins!).

Dominate that hill at the end- You’re in for a real treat just .2 miles away from the finish. But don’t let that hold you back from crushing that hill! It's the end, you don't have anything else to lose. 

Coordinate with family and friends before you finish - The last thing you need after all that hard work is to spend extra energy getting to your friends and family. I reccomend using the family link up area along Lynn Street where 13-foot tall signs display the letters of the alphabet (you can use your last name to tell your friends and family where to go). I can't stress enough here how important it is to NOT wing it at the end. There's too many people at the finish to actually find your family and friends in the crowd without planning ahead. 

Getting home can be hard - The metro is always crowded and you'll most likely have to wait a few hours for a cab if you hang out around the finish line festival. But I've had lots luck in the past looking for a cab near the Key Bridge or in Georgetown.

Krista Block of Flow Yoga Center, Buddha B Yoga, and extendYoga: 
"I try to buy most of my expensive gear such as mats at the places where I teach to support the studio. I'm a Maryland girl, so when it comes to clothes I definitely love Under Armour and am always impressed with their quality. Since most of my life is lived in yoga apparel I like to throw some street clothes and fun items into the mix so I don't constantly feel as if I'm being vacuum-sealed into spandex and can incorporate some form self expression into what I wear. For those items I go for Urban Outfitters, Black Milk,Teeki, and love browsing through graphic tees on various screen-printing websites."

Angela Meyer of the YMCA:
"I don’t really have “yoga gear” per say, but I have one Yoga outfit from lululemon and it’s all I wear (of course I have multiple pairs).  I like wearing lululemon wonder unders and a racer back tank in black.  This outfit enables me to always wear yoga clothes underneath my work clothes and be ready for action at any time.  It makes me feel like a superhero."

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

Lauren Jacobs of CorePower Yoga and Stroga:
"One of the several perks of being a yoga teacher is that you often times don't need to buy your gear; you wind up getting a fair amount of it for for free! Somehow, that doesn't stop me from buying stuff too. I teach at CorePower Yoga, so it is convenient for me to buy yoga gear there.  They sell a variety of brands at the studio, ranging from Tonic and lululemon to Funky Yoga and Teeki.  I am also convinced that Reebok is making the comeback of a lifetime, and I've been digging some of their yoga attire these days too!"

Sari Leigh, The Anacostia Yogi:
"Yoga mats I purchase at yoga studios. My yoga clothing I purchase yoga pants discount clothing stores and in some online places like Sweaty Betty for yoga clothes."

Stacey DeGrasse of Capitol Hill Yoga:
"My previous Active Life DC Q&A featured my yoga mat of choice, which is the Reincarnated Lite from KharmaKhare. I also love Manduka products – they are my resource for other types of yoga mats and the majority of my prop needs. It’s hard to pick a favorite when it comes to yoga apparel, but if I pick my favorite based on the sheer amount of merchandise that I have from one source it would be Athleta."

Sara Crosby of extendYoga:
"I love OmGirl, and I've found barefootyoga.com to be the absolute best site for them and tons of other great designers.  Plus they have great sales and free shipping specials all the time. "

Sara currently leads free-range yoga in Lincoln Park. 

Amy Rizzotto of Yoga Heights DC:
"I get my gear from all over. I've worked a lot with the awesome folks at Athleta in Georgetown so they're my local go-to for my "business attire." I also love Glyder apparel. They're a relatively new company but their clothes are super comfy and more affordable than a bunch of other brands. We're starting to carry some of their pants and tanks at the studio if you want to try before you buy!"

Jessica Lazar of Flow Yoga Center: 
"I love pRana!  They care about the earth, give back to it, and make clothes for real people's bodies. "

Jane Bahneman of Blue Nectar Yoga:
"lululemon (Clarendon) - good friends, great people, awesome community"

About Erica: In Erica’s classes, students can expect to have fun while receiving one-on-one coaching and affirmation throughout while actively moving through dynamic and challenging asanas. Her teaching style emphasizes self-love, individual growth, and community in a safe learning environment. Erica juggles her passion for yoga with her love of doing strategic communications consulting at an international consulting firm. She is registered with the Yoga Alliance and the International Association of Yoga Therapists.

Erica was kind enough to answer questions for us in the latest installment of our Featured Yogi series. 

How did you begin practicing yoga? 
I started in 2006 during a period of transition for me from a high-stress, high-visibility job to a much slower-paced work environment. Even with this change, I realized that I was still carrying around much of the stress that I thought I was getting away from by making this job switch. I soon recognized that there was internal work I needed to do in order to better manage my physical and emotional health and, after doing some research, I soon began exploring how yoga could help.

Why is yoga important to you? 
I am not a member of an organized religion, but I firmly believe in God and feel very connected to him (or her) when I am practicing.  And the comfort that brings me during class helps me look at myself with a much kinder eye in and out of yoga class.  I also continue to be amazed to see subtle changes in my body from time to time or getting really excited when I finally get into a pose that I've been working on (for example, it took me 7 years before I could do headstand and I celebrated when I finally did it!).

What made you want to teach yoga? 
I have a very corporate job where thankfully I'm well-respected with a strong support system -- while I am able to be creative in my job, it was becoming not enough for everything that rattles around in my brain, so I initially pursued yoga teaching as a creative outlet and a way to have a skill related to physical fitness. However, I quickly became passionate about the idea of teaching after I started to train because I understood I could help other women who were looking to find ways to cope with stress and make time for themselves. 

Do you have a preferred type of yoga to teach/practice?
I teach vinyasa (unbroken sequences), which is a style of yoga where all the postures are connected with deliberate breath and movements; one pose naturally “flows” into the next.  The constant movements makes me feel the 'cardio' in the practice even more.  I also love the creativity of vinyasa -- it's amazing how many different sequences you can come up with that many other teachers might not have thought of yet.  It's awesome.

Describe a yoga class with you.  What makes the experience unique? 
Students can expect to have a lot of fun while receiving one-on-one coaching and affirmation from me.  They can also expect to sweat -- a bunch.  I put together challenging sequences that flow from into the next and often throw in wild cards with some occasional  dance and traditional cardio moves.  The soundtracks I use has a lot of uplifting soul music at all different paces.  Students leave class wrapped in self-love, relaxed, and having learned something new.  Some students notice that I rarely call poses by their true names in Sanskrit or English when teaching and rather describe them with a lot of details -- sometimes, I give poses nicknames you might not expect just because it may make a pose easier to grasp (e.g., boat pose = gangster lean or warrior 3 = airplane)

Do you find that cross training makes you a better yogi? What other forms of exercise do you enjoy?
I love to run, though I run pretty inconsistently.  I'll run 3 or 4 times in one week randomly and then abruptly stop and not do it again for 3 months.  I am hoping to start back running regularly soon. I'd be happy with doing it regularly at least once a week.  One thing I notice though is that my yoga practice is tremendously helpful in getting the most out of each breath while I run.

What is your favorite article of yoga-related gear? 
I could never live without my yoga pants -- and the brighter the color the better!  I recently bought a pair that is mostly pink but has some other bright colors splashed in.  These pants are my new obsession.

Who is your favorite Washington D.C. area yoga teacher? 
The great thing about DC is that the city is home to some amazing yoga teachers - so I am grateful for that.  The ones that I'm learning the most from are Pamela Fierst  (M Street Yoga), an amazing teacher with a huge yogi heart and she truly uplifts the people around her.  The other teacher that is my favorite is Faith Hunter (Embrace Yoga) who taught me how to teach yoga.  She's given me the skills that I am using every day in and out of the classroom.  Love them both.  :)

Take a class with Erica at M Street Yoga located at 300 M Street Southwest. Follow her on Twitter @yogatobloom.