Motivation – Page 3 – Move Well with Amy Rizzotto

July 1, 2015

Your New Healthy Routine + a 7-Day Game Plan to Take Action Today!

Whether you’re looking to jumpstart a healthier lifestyle, change up a stale fitness routine, or introduce new elements into an already beloved wellness program, this post is for you.

Let’s face it, we all have aspects of living healthy and being fit that we love and those that we loathe. For some, stretching is at best an afterthought while others could hang out in forward folds and spinal twists all dang day. The same holds true for every other component of a well-rounded healthy lifestyle—strength training, meditation, active recovery, cardio, and the list goes on.

While it’s natural to pick favorites, it’s important that we all strive to balance our regimens for mind-body optimization and longevity. If you find it hard to stay motivated or juggle all these elements, try out my 7-Day Game Plan for a Healthy New Routine.

7-Day Game Plan for a Healthy New Routine

DAY 1: Strength Training

Pick 5 body weight exercises to build your functional fitness. Include one plyometric move to get your heart rate up. Do each exercise for 45 seconds followed by 15 seconds of rest 4 times. (20-25 minutes)

Example:

Mountain Climbers
Squats
Alternating Lunges
Walk-Out Planks
Push Ups

DAY 2: Stretch

Take a Pilates or Yoga Class at your favorite gym, or try some place new. Make sure you let the teacher know beforehand if you’re brand new to the practice or if you have any medical conditions or injuries they should be aware of. Aim for a class that’s at least 45 minutes but no more than 75 (unless it’s a very gentle yoga class). (45-75 minutes)

DAY 3: Active Recovery

Go for an easy walk or leisurely bike ride—and always wear your helmet!

The Washingtonian recently ran a piece of 20 of the best walks to do around Washington, DC. Check out their list for motivation, or drop into Rock Creek Park for a little breathe of fresh air amidst our urban metropolis. (60 minutes)

DAY 4: Intervals

Warm Up for 5 minutes with dynamic stretching or a light jog.

Do 10-15 30-second intense cardio intervals (ex. burpees, speed cycle, stairs, sprints, row) with 2 minutes lower intensity work in between. (30-45 minutes)

DAY 5: Stretch

DAY 6: Endurance

Pick a cardio activity you love (hiking, running, biking, rowing, swimming) and do it at a moderate intensity level – i.e. you could hold a conversation but it’d be tough – for at least one hour and up to two. (60-120 minutes)

DAY 7: Active Recovery

Go for an easy walk or leisurely bike ride—and always wear your helmet!

Start with one week. If you miss a day, don’t sweat it and don’t try and play catch up all in one day. Hit the reset button with Day 1 the next week and try it again. Consistency is key. If you start to get down on yourself for a day when you don’t find a way to fit a workout in you’ll inevitably fail. Give yourself some grace, stay positive, and keep on keepin’ on for the most enduring lifestyle results.

June 29, 2015

Be Still to Be Strong: Awakening the Body from Within

As I lay there on my back, sweat drying on the back of my neck, gently cradled by the give of my mat, five simple words washed over me, triggering a moment of ineffable release…

“Awaken yourself from within first.”

I’m no stranger to a few tears in savasana. Moving muscles, honing mental focus, and getting lost in the rise and fall of breath have an uncanny ability to remove blockages, both physical and emotional. From time to time this release opens the flood gates, others it simply lets drips seep out one by one. Today was more of the latter for me, but my goodness did it feel good to crack.

No one ever told me I had to be strong while healing from my accident, but I resolved to stay positive, look at the glass half full, and find the proverbial silver lining. I’m not saying it was wrong to push myself in this way, but it was at times exhausting. I knew at some visceral level that if I let myself crumble emotionally while my body was broken against its will, I might slip down a darker path than if I steeled myself in certain ways. Fear of falling kept me from facing the true trauma of my experience. Part of me knew I would have to face the more emotional impact of the accident once my body started to mend, but it still surprised me when it began to surface.

For the past few weeks I’ve been tiptoeing back into my yoga practice: I’ve used more props than ever before (see below); I’ve gotten creative with hand placement and foot positions to allow for better balance; I’ve come to child’s pose when others have come into handstand; and I’ve even worked up the courage to leave my splint at home despite the fear that others won’t know I’m still healing and think I’m just being lazy (hello, ego!).

Every week that goes by I am physically stronger, but at times more mentally and emotionally frustrated. An agitation shakes and stirs inside me fueled by impatience and expectation. Why am I not yet back to where I was before? When will this pose or that pose be within reach? Where did my stamina go? While all the answers to these questions are clear to my most rational self, in the moment these questions gnaw and nag at my inner fabric.

Here’s the thing—that inner struggle is the exact reason why I love yoga so much, so much that I became a teacher. Yoga illuminates the limits, boundaries, and blockages we all wrestle with. It sheds light on them and allows you the time and space to truly see, acknowledge, and slowly and steadily ease through them. It’s not an fast process, and you cannot rush it. The more you force yourself towards resolution or change, the harder it becomes to achieve.

When that single tear found its way through the crack in the walls I’d thrown up, rolled its way down into the well of my ear, and drew a smile across my face I knew my struggle with this trauma had begun in earnest. My gratitude for this beginning is unbounded. I know that as I start to reconnect with my inner self, awakening from within first, I will have the unique and rare opportunity to reignite my spark with yoga. I get to rediscover the magic of connecting breath to movement. I get to realize anew that stillness creates inner and outer strength. And I get to watch as my body invites me back in, little by little as it becomes ready.

As I lay there on my back, in tranquility and stillness, only then could I notice that when you are still there are no boundaries and no limits to what is possible, only potential.

June 25, 2015

Detox your Cleaning Cabinet: Top 5 Homemade Cleaners for a Healthier Home

Okay, so we’re a little past the point of spring cleaning but with last weekend’s summer solstice behind us perhaps we can call this an article dedicated to better-for-you-and-the-environment summer cleaning.

As a nutrition coach, I help guide dozens of people each year through my seasonal, whole foods detoxes. Cleaning up one’s diet is all well and good, but to truly detox we all ought to dive a little deeper into our daily habits and our cleaning closets/cabinets.

How many people out there use a countertop spray or bathroom cleaner loaded with ingredients you can’t pronounce?

I’m not here to shame you because I too have used these strange, chemical concoctions. I’m simply here to point out that, hey, if smart people like Mark Bittman recommend that we not eat anything with ingredients we can’t pronounce, why doesn’t that rule apply to the products we use daily on surfaces we eat off of and bathe in? Skin is a very porous organ, my friends! All of these products can easily seep into your system with repeated exposure whether you accidentally ingest trace amounts or simply absorb them from repeated contact.

Avoiding damaging chemical cleaning products is easier than you might think. In fact, you likely have most if not all the ingredients you need to clean and shine your pad right in your very own kitchen, pantry, and medicine cabinet.

Now that I really have your attention, here are my…

Top 5 Homemade Cleaners for a Healthier Home

All Purpose Cleaner

1/2 cup white vinegar
2 cups water
Juice of 2 lemons

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.
Don’t use on stone surfaces—i.e. granite or marble.

Wood Polish

1/2 cup olive or almond oil
Juice and peel of 1 lemon

Notes:

Combine ingredients at least one day in advance for optimal efficacy.
Apply to a soft dishtowel first, then gentle rub in circular motions across the intended surface.

Bathroom Disinfectant

1/2 cup white vinegar
1/2 cup vodka or rubbing alcohol
20 drops of tea tree oil
10 drops of lemon oil

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

Glass Cleaner

2 cups water
2 Tbs white vinegar
2 Tbs rubbing alcohol

Notes:

Fill a spray bottle with all ingredients. Shake well before dispensing.
Mist dirty surfaces evenly, then use a soft cloth or rag to wipe surfaces clean.

Grout Scrub

1 1/2 cups water
1/2 cup baking soda
Juice of 2 lemons
1/4 cup white vinegar

Notes:

Apply with a toothbrush and let sit for 5 minutes. Scrub vigorously to remove dirt and grime.
Wipe clean with a wet cloth and rinse with warm water.

Not only are all of these fumeless, non-toxic, and organic – they’re cheap and easy to make! Who doesn’t like cheap and easy?!

June 10, 2015

What’s in a Fad Diet? [Infographic]

Check out this great nutrition infographic‬ put together by students in the nursing program at Simmons School of Nursing and Health Sciences. According to their Nursing Blog, 45 million Americans will try a new diet this year alone. Here’s some advice for all of you considering becoming part of that statistic: do your homework! Fad diets will come and go. It is always best (IMO) to eat healthy, whole foods and cook as much as possible – and don’t forget to allow room for moderation. Life is meant to be enjoyed!

May 29, 2015

Washington, DC Trends in Food & Drink

The fabulous folks over at Eventbrite recently conducted a study on the top food and drink trends across the US, and Washington, DC was included in their “Top 10 Fastest-Growing Food & Drink Cities” (see graphic below). Of course we were! Eventbrite is running a Trends in Food & Drink project and I decided to join. Eventbrite is a great way to find events in your areas like my summer series of Detox to Retox: Yoga + Beer Tasting happy hours at Hellbender Brewing Company.

While I’m a little surprised that DC came in 7th behind some places which shall remain nameless that I don’t particularly associate with killer food – and believe me, I did the research with all the travel my last job entailed – I’m going to be the glass half full kind of gal here. The DC food scene is upping it’s game every single day. Having lived in San Francisco, a locavore and foodie’s Candyland, I’d venture to say DC is starting to rival culinary gems like Chicago, New York and even SF. I know some of you may balk at the idea that DC can give those cities a run for their money, but we’ve come a long way since I first moved here 10 years ago.

Of the observations noted in this study, the three food and drink trends I find most prevalent in the DMV, inspiring, and worth blabbing to you about are: Communal Dining, Local or Organic, and Spirits and Mixology.

Communal Dining

DC has some of the best communal table restaurants around. I loved this style, or “trend” of dining experience before I even knew what it was. You never know who you’re going to rub elbows with or what kind of shared conversation just might spark. One of the classics, in my opinion, is Le Pain Quotidien. LPQ has been a Georgetown staple for fresh and tasty food without a lot of pomp and circumstance for ages. They have one of the best bagel and lox plates I’ve ever savored – hello behemoth capers – and rich, dark French-roast coffee to boot. Others I’ve enjoyed include Zaytinya, Masa 14, and Founding Farmers. For a more extensive list of where to go to see what eating with others is really all about, check out Jenny Mayo’s article from the Washington Post Express.

Local or Organic

Want to know what’s on the top of my locavore bucket list for the summer? Arcadia’s 2015 Summer Solstice Farm Dinner. Arcadia Center for Sustainable Food & Agriculture, located just outside the city in Alexandria, is “dedicated to creating a more equitable and sustainable food system and culture in the Washington, DC area and a collaborative space for the many local efforts and initiatives around better food.” They’ve got something real good going and there are countless ways to get involved if you’re looking to get your hands dirty this summer. Sadly I’ll be missing out on their solstice dinner and instead will be eating local Vermont fare at a foodie friend’s wedding that weekend. I wouldn’t miss it otherwise! It’s well worth the big ticket price for an incredible farm-to-table meal in support of this worthwhile endeavor.

Spirits and Mixology

DC’s bar and brewery scene is growing rapidly. From Mockingbird Hill, a Sherry and ham bar in DC’s Shaw neighborhood, to DC Brau, a local craft brewery distilling world-class beer right here in the District, we’ve got something for everyone. Heck, my Detox to Retox event series proves in many ways that District residents are finding creative ways to breathe new life into their joint passion for tasty libations and supporting local businesses. You see, that what it’s all about – community. The DC food and drink scene goes well beyond innovative concepts and delicious end products, it’s bringing together people from all walks in search of something they can share in this otherwise transient and uptight city.

What’d they miss?

There’s only one thing I think Eventbrite missed while evaluating these trends – all the amazing food you can eat at and take home to cook from our amazing DMV Farmer’s Markets. Mount Pleasant’s Saturday market has steamed pork buns that sell out halfway through its open hours and the Columbia Heights’ market has some of the tastiest local goat cheese and grass-fed meats I’ve ever put in my body. The markets are many and, thank goodness, they’re everywhere! Check out my Guide to Spring Seasonal Eating in the DMV for a complete list of where to go in your neck of the woods.

May 25, 2015

Spring Clean your Diet with this Asparagus Detox Soup

Spring is a time for renewal. Let’s face it, we’d all like to be able to hit the reset button on our lifestyle in one fell swoop but positive change takes hard work. As a nutrition coach, I work with clients one on one to determine how we can make their desired healthy living goals attainable. One way to jumpstart a positive dietary shift is to undergo a detox. It just might be the closest thing to a reset button there is.

While developing my seasonal detoxes, I let the foods that are at the peak of freshness and availability speak to me and inform my culinary creations. Since it’s spring, asparagus is certainly abundant and there are countless ways to use it in healthy, cleansing recipes.

Below is one of my absolute favorite recipes. This soup (which can be served warm or chilled) is refreshing and light. It’s perfect as temperatures start to rise here in the District!

Broccoli Asparagus Miso Spring Detox Soup

[makes 2 meal sized portions or 4 appetizer size]

Ingredients:
− 1 bunch of asparagus
− 1 broccoli crown
− 4 -6 cups of chicken broth
− 1 Tbs white miso paste
− 1 Tbs sherry vinegar
− Juice of half a lemon
− 1 Tbs ghee (or organic unsalted butter)
− 1/2 tsp chili powder
− Sea salt and pepper to taste
− Optional: stir in 1/4 cup nutritional yeast for a more “cheesy” flavor

Directions:
1. Trim woody ends off asparagus and cut broccoli into florets (use the stalks!).
2. Bring a large pot of salted water to a boil. Blanch trimmed asparagus and broccoli florets for 1-2 minutes. Drain and immediately submerge in an ice bath.
3. Cut off the tips of the asparagus and reserve for future use (I like to scramble mine into a couple eggs).
4. In a blender, blend the blanched asparagus stocks and broccoli with broth, miso, vinegar, lemon, ghee/butter, chili, salt and pepper to taste. Add more stock as needed to achieve the desired consistency.
5. Heat over a medium-low flame (or setting) for 10-15 minutes when you’re ready to eat.

Serve warm or chilled. If you like a more creamy or cheesy flavor to your soups (I loved broccoli and cheese soup growing up) add 1/4 cup of nutritional yeast to the entire pot and stir well before dishing it out into bowls. You can also add a drizzle of nice olive oil and a hit of freshly ground black pepper for a little flavor enhancement. Bon apetit!

May 14, 2015

The Weight of the Words on her Shoulders

This morning, I came home from my studio and bootcamp to three of the most tear-jerking, kindly worded, love-filled letters I’ve ever received. Now, I don’t get this treatment every day but it is my birthday so I’ll take all this abundance with open arms. One card each from my mom, dad and a dear friend left me feeling heavy. Now I know that heavy is often thought of as a negative thing and that happiness is supposed bring with it lightness, but this heavy I’m talking about is a very good kind.

It’s not unusual to be showered with warm wishes, loving remarks and blush-worthy compliments on your birthday but there are certain words that place a whole lot of weight on your shoulders. Again, I’m talking about the good kind of heavy here.

Not sure if you follow?

Well, think of it this way—heavy for me equals grounded and safe. Sometimes when my life gets too light and airy my feet drift off the ground and it leaves me feeling untethered and vulnerable. To have those I love most reaffirm their feelings towards me in words (my love language) is the most rooting and healing gift I can imagine.

Heavy for me is also that awesomely overwhelmed feeling of gratitude for all the amazing people I have in my life. When I had my accident I got swept up in a swelling wave of this kind of grounding love and it pulled me from the undertow to the surface much faster than I could have imagined. Now, seven weeks later, I’m again at a crest of these kinds of emotions and could not be more thankful.

Years ago I go the words “a person is a person’s remedy” tattooed smack dab in the middle of my back (in Wolof script Arabic, holler Yasmeen) because I realized that people—friends, family, significant others, students, community members, everyone—are what help me rise from the rubble and rediscover the joy and laughter that already exists in abundance in my life.

Life is best lived with people who help you realize that the mere chance to love, work, play and look up at the stars each and every day is a gift for which we can all be glad.

April 26, 2015

The Injured Yogi’s 5 Accidental Life Lessons

One month ago to the day I was hit by a car while riding my bike. Unfortunately, this is all too common here in Washington, DC and I’m truly one of the lucky ones. I walked away with a few minor scratches and bruises, and one badly busted wrist. Considering some of the horror stories I’ve heard since my accident I’m grateful to have escaped without more bodily damage.

As it turns out, with this collision I officially entered a club which prior to March 26th I knew nothing about–the Cyclist Struck by Car Club. Catchy ain’t it? Fortunately, once you’re in it’s a lifetime membership. No annual renewal fee please! Once you’ve been hit, others open up to you about their stories too. One guy, my Uber driver one rainy morning on my way to teach bootcamp, told me he only realized he’d been hit when he woke up in the hospital the next day. A hit-and-run drunk driver sent him sailing over his bike and he landed face down on pavement. Lights out. Did I mention I’m one of the lucky ones?

When I got hit I was mad. I instantly knew my wrist was broken badly–a wrist shouldn’t bend that way no matter how flexible you are! The second string of words out my mouth (after a few profanities which I’ll spare you from) was, “I’m a yoga teacher, my body’s my livelihood.” And then it sunk in, I’m a yoga teacher, my body’s my livelihood.

Over the course of the next few days the reality hit me like a slow rising wave…surgery…titanium plate, 9 screws and a pin…physical therapy…2 months until I could run again…3 months until I could ride again…4 months until I could attempt a handstand again…and crash, down I came. That first week post-surgery was rough with a capital R. My glass was more than half empty and I was putting kleenex out of business. As I broke down, there was a little voice inside my head that kept whispering words from one of my favorite Rumi poems:

“Very little grows on jagged rock. Be ground. Be crumbled, so wildflowers will come up where you are.”

Thanks to that persistent, nagging optimism that’s buried deep inside my soul and the INCREDIBLE kindness, love, and support of my family and friends I started to bloom again before I knew it. As the light came back on and my outlook brightened, I started to see so much goodness in this unforeseen life hiccup. Here are five of many lessons, small and large, I’ve learned from the first few weeks of my healing process…

The Injured Yogi’s 5 Accidental Life Lessons:

1. Control is overrated and leaving the house without making the bed is not the end of the world. Anyone who knows me knows I like to make my bed just so each and every day. It involves tightly tucked sheets, a crisp and smooth comforter, 9 (yes, 9) pillows, and a throw blanket delicately draped over the foot of the bed. Bed made = I’m on top of my game, aka I’m in control. Much to my initial chagrin, this ritual is impossible with one hand–certainly not to my typical standards. After about a week (when the clouds didn’t fall from the sky), I realized it’s kind of nice to let a hanging sheet slide, or even leave my bed unmade all day. I feel a bit like a rebel, liberated even! For me, it’s the ultimate act of letting go and it feels so good.

2. Self-care should not be taken for granted–and nothing’s better than a blow out. Who knew you needed two hands to blow dry your own hair, cut your nails, shave your armpits, or tie your shoes? I certainly never thought about these seemingly ordinary things being such a gift prior to this accident. I now relish the self-care I can provide for myself and accept with enthusiasm and gratitude when friends offer to go above and beyond to pamper me a little. I am forever indebted to my friend Jeanine who gave me daily blow-outs while she took care of me the week after surgery (love you boo!). It can be hard to say yes to all the help people offer, but one of the greatest gifts you can give to those who care about you is to let them take care of you joyfully–and to pay it forward whenever and however you can.

3. It’s kind of fun finding new ways to ground yourself–and it’s okay to cry when you can’t run or ride. Yoga, running, and riding my bike were what I used to use to keep me grounded. As it turns out, these are all off limits while a bad break heals. At first I thought I’d go nuts, but it’s been fun rediscovering my love for long walks like today’s through Rock Creek and around the Lincoln Memorial; exploring a new bus line–DC public transport is pretty phenomenal y’all; and camping out in a coffee shop for hours on end with a book or blog post. Of course I miss moving my body–I’ve cried several times at the mere sight of others out and about exercising on a sunny day–but that’s okay. I’ve given myself whole-hearted permission to be sad and as a result I’ve got more space in my heart to embrace these new ways to ground myself. Life’s too short to wallow in what we can’t do. Take joy in what you can!

4. It’s the cracks that make you interesting when you put yourself back together. I don’t yet know what my life is going to look like once I fully recover from this injury. Who knows? I may never do a handstand or burpee again. What I do know is that I’ve already gained a profound appreciation for the genius and adaptability of the human body and a deep respect for anyone rocking a permanent disability who won’t let it slow them down. We’ve all got cracks, some more visible than others, but it’s how we learn from, integrate, and spin them that make us who we are. Life gets a whole lot easier when you view your cracks as what makes you beautiful, not broken.

5. Watches are overrated and timelines are stressful. I’m a rightie but I’ve always worn my watch on my left wrist. When my wrist broke, with it went my ability and habit to wear a watch. I basically slept for the first 10 days following the incident as my body and heart healed from the deepest damage. Upon awakening, I had all but forgotten that I owned a watch. As someone who struggles with anticipatory anxiety, I feel kind of silly for just now realizing how much more at ease I am when I’m not constantly looking at my watch, counting down the minutes until I have to be somewhere. I still glance at my phone or a wall clock when I’ve got to be somewhere for a business meeting or need to know how much longer until my students get their savasana, but it’s limited and only when truly necessary. It may seem small but for me it’s huge. It allowed me to be fully present and completely enjoy an 8+ mile walk with my friend on this gorgeous spring afternoon. No rushing. No monkey mind. No worries. Glorious.

I’ve come a long way in just four weeks since surgery and I’m learning more and more each day about my own life’s simple pleasures and small wonders. Every day gets better.

April 1, 2015

MOARfit’s Spring Guide to Seasonal Eating in the DC Area

Seasonal eating is something we should all strive for no matter where we live, how much time we have, or the resources we have at our disposal. We will not always succeed in sourcing all of our food from our own back yard or local farmers’ markets—certainly not in the winter months in most places!—but we can commit to trying.

Why is this important? Well, I’m glad you asked.

Seasonal foods are picked at the peak of freshness and offer greater nutrient-density than most out-of-season fruits and vegetables. The less distance a food has to travel the more those nutrients stay intact. When you eat with the seasons, you will naturally enjoy a broader diversity of foods, providing your body with a wider variety of important vitamins and minerals needed to maintain a healthy body and mind.

From the planet’s perspective, eating with the seasons reduces the number of miles your food has to travel before it hits your plate. This helps cut back on its carbon footprint thereby reducing pollution and contributing less to climate change. A lot of local food is also produced under organic conditions (whether certified or not)—i.e. no toxic pesticides or fertilizers—which is better for your health and that of the soil in which foods are grown.

Finally, when you buy locally grown foods in season, you help provide financial support to the farmers in your area—which helps to grow your local economy! Also, your wallet will thank you since seasonal foods are often priced lower than out of season foods, which have to compensate for transport costs.

So, what’s in season here in the DMV? Ask and ye shall receive:

(Um, how gorgeous are these local watermelon radishes??)

——————————

DMV SPRING EATS

Asparagus . Beets . Collard Greens . Spinach . Swiss Chard .

Kale . Mushrooms . Onions . Radishes . Turnips . Squash

—————————-

For a complete list, see FreshFarm Market’s PDF.

And I can’t leave you without a handy list of DMV Farmers’ Markets:

WASHINGTON, DC

Bloomingdale Farmers’ Market

102 R St NW (b/t N 1st St & N Florida Ave NW)

Sunday 10am-2pm, May – November

Eastern Market Farmers’ Market

225 7th St SE

Tuesdays 3 – 7pm, year round

Dupont Circle Freshfarm Market

Dupont Circle 1500 20th St NW

Sundays 9am – 2pm, year round

H Street Farmers’ Market

625 H Street NE

Saturdays 9am – 12pm, April – November

USDA Farmers’ Market

12th St & Independence Ave SW

Fridays 10am – 2pm, June – November

White House FreshFarm Market

810 Vermont Ave NW

Thursdays 11am – 2:30pm April – October

Glover Park-Burleith Farmers Market

Hardy Middle School parking lot, 1819 35th Street NW

Saturdays 9am – 1pm May – November

Mount Pleasant Farmers’ Market

Saturdays 9-1, April 6-December 21

Special Note: As of right now, the Mount Pleasant Farmers’ Market is set to remain closed due to lack of permits. Let local DC government know if you want this market to re-open!

Columbia Heights Farmers’ Market

Civic Plaza 14th St & Park Rd NW

Saturdays 9am – 1pm, May – December

14th and U Street Farmers’ Market

Saturdays 9am – 1pm, May – November

Penn Quarter Farmers’ Market

8th St NW

Thursdays 3 – 7pm, March – December

Broad Branch Farmers’ Market

Lafayette Elementary School parking lot, Broad Branch Rd & Northampton NW

Saturday 9am – 1pm, year round

DOT Farmers’ Market

301 M St, SE

Tuesday 11am – 2pm, May – November

Capital Harvest on the Plaza

Friday 11am – 3pm, opening date TBA

Palisades Farmers’ Market

48th Pl NW MacArthur Blvd

Sunday 9am – 1pm, year round

Adams Morgan Farmers’ Market

Columbia Rd and 18th St NW

June – December

Foggy Bottom FreshFarm Market

I Street Mall walkway between 23rd and 24th streets NW (Foggy Bottom Metro)

Wednesdays 3 – 7 pm, April – November

DC MEETMarket

15th St NW and P St NW

First Saturday of the month 11am – 5pm, April – November

MARYLAND

Silver Spring Farmers Market

Ellsworth Dr. b/t Fenton St & Georgia Ave

Saturdays 10am – 1pm January – March, 9am – 1pm April – December

Takoma Park Farmers Market

Laurel Ave, Takoma Park

Sundays 10am – 2pm, year round

Olney Farmers and Artist Market

Rt 108 & Prince Phillip Dr, MedStar Hospital Thrift Shop Grounds

Sundays 9am – 1pm, May – November

Annapolis Farmers Market

Donner Parking Lot, Compromise St

Sundays 8:30am – 12pm, Opens in May

Potomac Village Farmers Market

Parking lot of the Potomac United Methodist Church, 9808 S Glen Rd

Thursdays 2 – 6:30pm, May-October (and sometimes November)

Bethesda Central Farm Market

7600 Arlington Blvd

Sundays 9am – 1pm, year round

Rockville Farmers Market

Corner of Route 28 and Monroe Street

Saturdays 9am – 1pm, May – November

VIRGINIA

City of Falls Church Farmers Market

30 Park Ave

Saturdays 8am – 12pm, April-December; 9am – 12pm January – March

Arlington Farmers Market

Intersection of N Courthouse Rd & N 14th St

Saturdays 8am – 12pm, April – December; 9am – 12pm January – March

Ballston Farmers Market

901 N Taylor St

Thursdays time TBD, May – October

Old Town Alexandria Farmers Market

Market Square, 301 King St

Saturdays 7am – 12pm, year round

Frying Pan Farmers Market

2709 W Ox Rd, Herndon, Va, 20171

Wednesdays May-October

Crystal City Farmers Market

Crystal Dr b/t 18th St and 20th St in Crystal City

Tuesdays 3 – 7pm, April – November

Reston Farmers Market

1609 Washington Plaza, N Lake Anne Village Center

Saturdays 8am – 12pm, May – November

Vienna Farmers Market

Faith Baptist Church Parking Lot, 301 Center St South

Saturdays 8am – 12pm, May – October

McLean Farmers Market

1659 Chain Bridge Rd

Fridays 8am -12pm, May – November

McCutcheon/Mount Vernon Farmers Market

Wednesdays 8am -12 pm, May – Dec

[Source: Bright Young Things]

March 25, 2015

Yin Yoga – Why You Should and What to Do

Let’s start by defining just what this whole “Yin Yoga” thing is. Yin yoga targets the body’s connective tissues—i.e. our ligaments, tendons, fascia, bones, and even the joints—which are typically not the direct focus of more active styles of yoga. It is a slow and steady kind of practice during which fewer poses are held for longer periods of time than a more typical flow or form yoga class.

If fascia is a foreign word and anatomy isn’t your strong suit, you can think of Yin tissues as plastic versus our more elastic Yang tissues (muscles). When bent too rapidly or repetitively, a piece of plastic will snap. For this same reason, it’s important to apply gentle, constant, and patient pressure in Yin yoga poses. Otherwise, ouch.

So why is Yin yoga important?

As we age, our bodies lose mobility and increase in rigidity. It’s the natural curve of things. Yin is intended to help us reverse that bell curve and regain range of motion (ROM) in our connective tissues. Greater ROM in turn creates space for greater flexibility.

In order to get these physical benefits, however, it’s important to isolate the components of the body we want to be working. Yin yoga is most effective when the muscles are cool and therefore can’t take away from the work of our connective tissues. For this reason, it’s best to do Yin early in the morning before you’ve been moving around too much. This is most definitely not the practice to do right after a workout.

Arguably as important as the physical benefits of Yin are its mental and emotional benefits. Yin on its own forces us to be still. This is something take for granted these days. We’re always running around, focused on getting stuff done. When we pause and breath, we begin to notice what’s going on inside of us and discover what it is we truly need. If you can’t find the time to fit your Yin practice in before the school- or work-day starts, you can still reap the psychological benefits of this calming practice with a few poses before bed. It will help steady your mind, decompress your body, and lull you into most restful slumber.

Convinced it’s worth a try? Here is what you do:

Step one:

Find a small open space where you have room to stretch out. You don’t need more than that and you don’t even need a yoga mat. If you’d like, you can lay down a mat, towel, or blanket for comfort.

Step two:

Commit to following the three principles of Yin: (1) come into the pose to your first edge—where you first feel resistance and feedback from your body—without forcing yourself deeper; (2) come to complete stillness in the pose, primarily in the body but ideally in the mind as well; and (3) hold for the intended length of time. If you are just starting out, trying holding for two to three minutes. After a few sessions lengthen your holds to four to five minutes. Over time, in certain poses you can work up to eight, 10, or even 20 minute holds.

Step three:

Select five or six Yin poses to try based on the parts of your body that feel the most stiff, achy, or tight. A full list of Yin poses are available on this website. I also highly recommend Bernie Clark’s book, “The Complete Guide to Yin Yoga.”

Step four:

Close your practice with at least five minutes of savasana (dead man’s pose) or seated meditation. Basically, be still, with little to no physical effort, and breath.

Whether Yin works for you or not, take the time to take care of yourself. It is truly one of the most important and compassionate things you can do for yourself and everyone around you. Stress and tension are contagious. Don’t let yourself be a carrier!