Bike a Major Artery

Grab your bicycle and your helmet to Bike a Major Artery on October 11, 2009 to help save women's lives and reduce the #1 killer of women in the United States. (Nearly 330,000 women died of heart disease in 2005 according to the CDC.)

This family friendly event offers several different ways to participate:

* America's Main Streeter-A rare chance to ride by the U.S. Capitol and White House unimpeded. Children are welcome on this 5-mile ride.
* Heart-of-the-Nation Time Trial: A timed 5-mile race.
* Arena Spinathon- Don't have a bike? Try this unique spinning class on the floor of the Verizon Center.
* BIKE FOR THE HEART Festival: This festival features activities for kids (including the Toddler Trike Race) and circus-style entertainment.

If you can not make it to the event, you can make a donation online to help fund heart screenings, education and empowerment for women.

This event is sponsored by Sister to Sister: The Women's Heart Health Foundation.

How to create a grocery store list

How to create a grocery store list

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Aids Walk Washington

The 23rd annual AIDS Walk Washington is this Saturday, October 3, 2009. This event is a 5K fundraising walk and timed 5k run benefiting the Whitman-Walker Clinic.

There is still time to register for this event. If you are going to walk in the event, you can register online and you can even register on the day of. If you want to run, you will have to sign up by Friday either online (by noon) or at the Georgetown Running Company at 3401 M Street, NW.

Registration is not expensive:
General Walk Registration: $25.00
General Run Registration: $35.00
Student Walk Registration: $15.00

Aids Walk Washington will take place downtown at Freedom Plaza (Pennsylvania Avenue and 13th Street, NW).

This is a good way to get some exercise in this weekend and support a great cause! I am planning on running in the 5k. Who wants to join me?

How to Optimize Your Health to Look Young and Feel Energetic

Here is a good class that will help to boost your energy and help you to feel like you have added years to your life. This class is being offered by Dr. Daemon Jones. To find out more information on Dr. Dae, click on the link at the top right.

How to Optimize Your Health to Look Young and Feel Energetic

Thursday, October 1, 2009 @ 6:30pm - 7:30pm

We're living longer and wanting live better more vibrant lives. To optimize your longevity you need to learn how to live healthy and enjoy each moment. What we eat how we manage our stress and how we exercise are important components of creating longevity and looking great at the same time.

Location: 650 Pennsylvania Ave., SE
Suite 240
Washington, DC 20003
Registration: $25.00 for the class. Call to reserve
your seat 202-544-5440

My First 5k

Ok, I did it! I completed my first 5k today!

It wasn't raining when I woke up this morning but it was raining pretty bad by 6:30 am and continued to rain right until start time at 8:30. Then the rain stopped until I was done and headed back to my car. This means that I didnt have to wear the thin, shortened poncho that I wore in lieu of a windbreaker. I also didn't have to wear the long sleeved shirt I had on. Anyway....

I am looking forward to seeing just how many people were running in the 5k. It was so crowded at the start line! There were people for as far as I could see. The race started in Oakland on Fifth Avenue right in front of those round tower dorms on Pitt's campus. I figured the crowd would thin out at some point, but it actually never did. I had to navigate through the crowd like I do when I am driving on the highway-weaving in and out of people.

Did I mention that some people were walking the 5k? So I had to navigate around them as well.

The cool thing is that I ended up running behind this tall guy who was running at a pretty good pace for me and was also weaving in and out of the people. I followed him for pretty much the last two miles. It was great to have him there at the end because I was really tired and wanted to slow down, but I wanted to stay behind him. The only bummer is that I lost him at the finish line and never got to tell him that I was following him the whole time. I was so happy to have him to follow!

It was also cool to run down Baum Boulevard. I have driven on that road so many times but I have never actually walked or run on it. This road goes behind Duquesne University and the Duquesne University band was playing right after the first mile. That was real cool.

Speaking of music, I didn't have my Ipod with me. I don't know why but I left it in the car. I am not used to running without music or listening to my Sportstalk station. So I had to entertain myself with thoughts like, "I hope they are not going to take my picture at the end. I am not looking very Flo-Jo today. Next time, I am going to wear cuter running clothes...."

Also, the course is not all downhill like they said, but it is not nearly as bad as a race in Pittsburgh could be so I am not going to complain.

Anyway, at the first mile, my time was 11:05. I was not happy about that. But at the second mile, my time was 20 minutes, which I was happy about. I believe I finished in under 30 minutes, thanks to my pace guy. :)

Although I am quite happy with my unofficial time, this run was much harder than my practice runs on the streets near my house. During my practice runs, I get stuck at lights half a dozen times so I get a little "break" where I jog in place. There are no traffic lights to stop at during the 5k so I ran the whole thing. I felt awesome at the end though. To be honest, I can't wait to do it again! I will have to find one in October to run. Anyone want to join me??

Oh and at the end, they had tents set up and were giving out bananas (yuk), oranges, fruit cups, bagels, really good pasta salad from the Spaghetti Warehouse and to my excitement, smiley face cookies from Eat n Park. (my favorite!)

Thank goodness for yesterday's yoga class too, by the way!

For some reason the results are not posted yet.....

I am so excited that my first 5k was in my hometown. Hopefully, next year, you can join me for the City of Pittsburgh Great Race!

The City of Pittsburgh Great Race

Well, tomorrow is the day. I decided early in the summer that I was going to run my very first running event in The City of Pittsburgh Great Race on September 27. I am starting with a 5 k. I finally started running 3.2 miles on a regular basis in August, and I average about 31 minutes. Not amazing but I am good with that for now.

I registered and picked up my number this afternoon. (#12680) I am excited, and I am looking forward to it. The course (starting in Oakland and ending at The Point) is all downhill, which is surprising in Pittsburgh. I would be a little more excited, though, if it was a tad warmer and if it had not rained so hard all day today. I don't feel especially prepared to run in heavy rain (and those of you that know me know that I don't do rain). I have searched everywhere for a windbreaker with a hood with no success. I am about to make one out of a poncho right after this. I registered, so I figure that I will be out there at 8:30-rain or shine.

Speaking of which, I better get ready for bed. Wish me luck! If all goes well, I am going to make running a 5k a monthly routine. (as long as it is not too cold outside. I already found one for Thanksgiving in Pittsburgh.

Outdoor Yoga in Pittsburgh

I slid into my hometown last night after the G20 rolled out. I am in town not only to visit my family but to run in the City of Pittsburgh Great Race 5k.

I felt very sore after a week of running, working out and sitting in the car for four hours. So I decided that I needed to go to a yoga class to prepare for my first ever 5k race. I looked up "free yoga in Pittsburgh". I didn't find anything but I did find the next best thing: $5 yoga in Pittsburgh.

It is usually an outdoor yoga class hosted by BYS Yoga on the South Side. But since it rained all day the class was held inside. This class, taught by studio owner, Kristi Rogers, is appropriate for all levels, and I felt much better after I left. I do plan on visiting them again when I am in town. If you are in Pittsburgh, check out their studio on the South Side.

babyShape® Pre-Natal Workout

babyShape® Pre-Natal Workout

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What do your cravings say about you?

We all have food cravings. There are times when I absolutely must have a slice of pizza, a cupcake from Georgetown Cupcake or some sushi.

There is an article in the Express today (reprinted from Women's Health Magazine) about what your cravings say about you and your nutritional needs. Take a look and let us know if you agree with their assessment.

Read it here:
Decode Your Cravings

Free Online Yoga Classes

Interested in doing yoga but don't have time to go to the yoga studio? Or maybe you don't know which videos to buy. Check out Faith Hunter's (owner of Shakti Mind Body Studio)free online yoga classes.

What to do when your workouts aren't working

Do you find that you exercise but you are not seeing the results you expected? Your workouts might be at fault. Check out this good article from Prevention Magazine that was reprinted in the Express yesterday called "6 Workout Mistakes That Slow Down Results". (In the Express it was called "When Flab Won't Flee.") It gives good tips on how to correct common mistakes that a lot of people make when they are exercising that might be sabotaging your progress.

50 Million Pound Challenge

Many of you have probably heard of Dr. Ian Smith, who created the 50 Million Pound Challenge a few years ago. Dr. Smith has dedicated his career to fighting obesity and so far, 1.4 million people across the country have lost 5 million pounds.

Read more about Dr. Smith and his mission to help us all live better and longer lives in this article in the Express last week. (Sorry, this post is late. There was a great event this past Saturday!)

Wilson Aquatic Center

A few weeks ago, I had the pleasure of going swimming at the new pool next door to Wilson High School in DC. Let me tell you, this new facility is beautiful! (yes, even better than the Takoma Park pool.) It is huge and the locker rooms are very nice and clean.

The pool is located right next door to Wilson High School (it is not technically at the high school although everyone calls it the Wilson High School Pool) in Tenleytown right behind the Whole Foods on Wisconsin Avenue. It is walking distance to the Tenleytown metro stop on the red line.

There are actually three pools. One is a 50 meter lap pool that is used for competitions. It has diving boards and goes up to 12 feet deep (if I remember correctly). The second one is called the "Wellness and Leisure Pool". This is where the kids play. There is this tall "sprinkler" that shoots water out that the kids seem to love. There are also hoops for playing basketball. I believe that this pool only goes to 4 feet. This is also where the older people come to do their exercising and walking. The other pool is a large whirlpool which is nice to sit in after doing laps.

I was a little freaked out at first by the depth of the lap pool. I had never tried to swim in 12 feet of water before. So I warmed up by swimming in the "Leisure" pool. That actually ended up getting pretty crowded so I went over to the (cold) lap pool. (The kid pool is quite warm) I swam in the far left lane so that I would be close to the wall in case my breathing got weird and I freaked out. It wasn't so bad. I didn't go the whole way to 12 but next time I will.

If you are in the DC area you have to check it out. They have classes at the pool also.

Oh and the other thing that is good about this pool are the hours. Most DC pools have really weird and random hours. Wilson Aquatic Center actually has normal hours.

Local Mom Spotlight: Exercise is a way of life

Local Mom Spotlight: Exercise is a way of life

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Mo'nique Talks about Being "Skinny"

Mo'nique has lost 42 pounds recently (down to 220 pounds-which I would not consider skinny but it is definitely a huge accomplishment). This is what she has had to say about her new "skinny" life:

"...I have so much more energy. I can move around better, and that’s what it’s all about. I want to lose more, so I’ll just keep eating better and exercising, and the weight will come off,” she says. “It took time to put in on, and it will take time to take if off. It’s still okay to be big, but let’s be big and healthy. I had to lose some weight to get healthier because I want to be around for a while. I have twin sons who are 3 and a son who is 19, and I want the opportunity to meet their children.”

It is great to see that she is doing it the right way (so many celebrities take the easy way out) and has realistic expectations. And good motivation. It seems like Mo'nique definitely gets it, and I hope that she passes this message along as much as she did her old message.

Like all of us, she has hit a plateau, but she is not discouraged and will keep working towards her goal.

Congrats, Mo'nique!

I am also glad to see that this is being highlighted in popular black magazines. (I guess Jet is considered a popular magazine. Do people still read that?)

Weight lifting helps cancer survivors

A client shared this with me today so I thought I would share it with you all. Doctors used to tell survivors of heart attacks and breast cancer not to lift weights. Now, studies have shown that breast cancer survivors benefit from exercise and lifting weights. Please feel free to pass this article along to those who will benefit from it.

Dance your way to a healthier body

Cardiovascular exercise comes in all sorts of forms, so there is bound to be something out there that you enjoy. If the idea of spending thirty minutes on the elliptical does not sound appealing to you, or you have never been able to bring yourself to run, why not try dancing your way to a healthier you with America's Best Dance Crew's fourth place team from last summer, The Boogie Bots. The Boogie Bots teach a class at The DC Dance Collective on Thursdays at 6:30 pm.

"It's an hour and a half of straight cardio," says Jean Pyun, a regular participant in the class. Just imagine how many calories you can burn (all while having fun) in 90 minutes!

I truly believe that there is a form of cardio for everyone! Why not boogie your way to a healhier you?

If you already attend a fitness dance class, let us know about it! And definitely give us the scoop if you decide to hang with the Boogie Bots.

5 ways to burn calories the way you did when you were young

5 ways to burn calories the way you did when you were young

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Healthy on a budget: cooking ahead

Healthy on a budget: cooking ahead

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FREE Yoga with Vionna on Sunday

Bring your tree pose outside!

I hope you will join me for Even Keel's Outdoor Yoga Class this Sunday. I will be the instructor this week. This class is perfect for brand new as well as veteran yogis.

Who: Anyone interested in practicing yoga outdoors!

When: Sunday, August 16, 2009 from 10:00-11:00 am.

Where: Rock Creek Park - Connecticut Avenue/Cathedral Exit Off of Calvert Street, NW (across the street from Open City). Take 24th Street, NW into the park. We will be at the bottom of the hill in the grassy field on the right hand side (near the exercise stations). You will have to park your car before entering the park.

By Metro: Take the red line to the Woodley Park Zoo/Adams Morgan stop and walk south on Connecticut Avenue. Make a right on Calvert Street and then a left on 24th Street. Walk down the hill into Rock Creek Park. We will be in the open field on right hand side of road.

Other: Participants are encouraged to bring a mat, towel, and water. All levels of students are welcome, although it is helpful to have a basic knowledge of yoga.

I look forward to seeing you there!