Current 8-week Fall Session: October 23 - December 22

We are enjoying Fall with a wide variety of movement opportunities for improved health, fitness, and wellness.

Last week was the start of our 8-week Fall session, October 23 - December 22. We will not have 'live' classes during the Thanksgiving holiday week, but everyone will receive the recordings of every class on the schedule to enjoy during our week of gratitude with friends and family.

If you register after the session has begun, the cost of the 8-week Fall session will be prorated based upon the number of classes or weeks remaining. For example, if you register for the session with 6-weeks remaining in the 8-week session, the cost is $60. Flexible class passes of any size are also available at $10 per class.

Join me from anywhere in the world for any of the 'live' virtual classes on Zoom or enjoy any of the classes asynchronously 'on demand' using the class recordings around your schedule. Every student receives a recording of their class or classes to enjoy as many times as desired whether they attended 'live' virtually on Zoom or plan to enjoy their class or classes asynchronously 'on demand'.

Registration is on-going and, as long as space is still available, you can join any class at any time during the session. Join me from anywhere in the world and enjoy a variety of Rowing, Yoga, and Surfset classes.

To register for any class or classes on the schedule, as either a 'live' participant, as an asynchronous participant who enjoys the classes 'on demand', or to purchase a flexible class pass for any number of classes, please email me: angela.irtci@verizon.net. Thank you.

Here is the schedule of weekly classes:

Tuesdays - 7:00am - Sunrise Yoga Chakra Flow

Tuesdays - 9:00am - Row & Restore

Tuesdays 10:30am - Chair Yoga for Longevity

Wednesdays - 9:00am - RowFlow

Wednesdays - 10:30am - Vinyasa Flow Yoga

Wednesdays - 7:00pm - Row to Relaxation

Thursdays - 9:00am - RowFit

Thursdays - 10:30am - Surfset

Thursdays - 7:00pm - Sunset Yin Yoga

All of the class times above are Eastern Time Zone (USA)

 Food As Medicine: Food to Nourish, Protect, and Heal Your Body

In the 4th century, the Greek physician Hippocrates authored the famous oath, "Let food be thy medicine and medicine be thy food". We know that foods like berries, green tea, and mushrooms are more than just a delicious source of energy. The nutrients inside these foods can be powerful medicine to help prevent and even manage disease. One of the first confirmations of food as medicine was in the 1700s with the observation that sailors who ate citrus fruit were able to avoid scurvy. This led to the discovery of vitamin C and the beginning of the understanding that nutrients and diseases are connected.

Unlike pharmaceutical drugs, foods are not isolated substances. Every food we eat contains a symphony of vitamins, minerals, and phytochemicals that interact and help prevent disease. For example, diets high in fruits, vegetables, whole grains, healthy fats like avocados and olive oil, and lean protein sources such as fish and chicken are associated with a reduced risk of cardiovascular disease and certain cancers in addition to lower rates of chronic disease.

While many foods have been linked with health, here are some of the most promising disease-fighting foods you should consume as often as possible:

• Berries ~ blackberries, blueberries, raspberries, and strawberries are a great source of several phytochemicals that reduce chronic inflammation and cancer risk. Cranberries may prevent urinary tract infections because they prevent bacteria from adhering to the cells inside the bladder.

• Broccoli ~ broccoli and other cruciferous vegetables contain numerous phytochemicals that reduce inflammation and oxidative stress, which has benefits for cardiovascular health, healthy blood sugar, and cancer prevention.

• Cinnamon ~ just 1/2 teaspoon of cinnamon each day can help to balance blood sugar which is beneficial for preventing or managing diabetes.

• Fish ~ the omega-3 fatty acids in fish have anti-inflammatory properties and help prevent cardiovascular disease.

• Fermented foods ~ fermented and cultured foods such as yogurt, kimchi, miso, tempeh, and sauerkraut support digestive function and strengthen the immune system.

• Garlic ~ according to the American Institute for Cancer Research, there is evidence that garlic and other member of the allium family such as onions, leeks, shallots, and scallions reduce the risk of developing common cancers.

• Ginger and Turmeric ~ these spices have anti-inflammatory and analgesic pain-relieving properties. Ginger can also help ease nausea.

• Green Tea ~ the phytochemical EGCG, epigallocatechin gallate, in green tea has been shown to have anti-cancer and anti-inflammatory effects as well as hearth health benefits. Green tea also contains antioxidants that may help protect the skin from sun damage.

• Mushrooms ~ mushrooms, especially shitake, have demonstrated immune boosting, anti-cancer, and cholesterol-lowering properties.

• Nuts ~ numerous studies have shown nuts to be helpful for cardiovascular function, balanced blood sugar, and healthy weight levels as well as being a good source of protein. Sunflower seeds contain vitamin E compounds that are important for brain health and may help protect against Alzheimer's disease.

Upcoming In-person Events

Flow Hike ~ Forest Immersion Yoga, Hiking, and Pine Needle Basket Making ~ Please join me for Flow Hike, an awesome Forest Immersion of Yoga, hiking, and pine needle basket making on Friday, November 17 at 9:30am.

We will enjoy a 3.8 mile hike on a beautiful loop along Bull Run with a wonderful Yoga experience. After the Flow Hike, we will make pine needle baskets in the Eastern Woodland tribal tradition in celebration of Native American Month.

We will meet at Paradise Springs Winery in Clifton, VA and enjoy a gorgeous hike with Yoga in the forest, and along the water, across the street at Hemlock Overlook Regional Park.  After the hike and Yoga, enjoy making a traditional pine needle basket. Stay and enjoy a picnic lunch at the winery with the option to enjoy a wine tasting experience. No hiking, Yoga, or basket making experience is necessary.

The cost of the Flow Hike (guided hike, Yoga, and basket making supplies) is $15. Pre-registration is required and payable with Venmo, Zelle, PayPal, or a check.

The wine tasting at Paradise Springs Winery (optional experience) is $15, paid on site to the winery. Bring a picnic lunch to enjoy even if you are not interested in the wine tasting.

Space is limited and registration is currently open. Please email me to secure your spot and register for this event with your $15 payment. Thank you.

Yoga with Cats ~ I'm excited to share that I will be teaching adult Yoga classes six times each year at Patriot Pawsabilities, an amazing cat lounge near the GMU campus in Fairfax, Virginia. No Yoga experience is needed. It is really special to enjoy the purrs and cuddles with the cats at the lounge while our collective peaceful energy helps them to be even more adoptable into their forever homes.

The next Yoga will Cats class will be on Friday, January 19 at 11:00 am. 

The yearly schedule will be:

• A Friday January at 11:00 am

• A Monday in March at 7:00 pm

• A  Saturday in May at 7:00 pm

• A Friday in July at 11:00 am

• A Monday in September at 7:00 pm

• A Saturday in November at 7:00 pm

For the Friday morning classes, bring a packed lunch and enjoy your time with the cats and kittens for as long as you'd like after class.

For the Monday night classes and Saturday night classes, enjoy a cup of hot tea, a glass of wine, or a beer while enjoying your time with the cats and kittens after class. 

The cost of the class is $20 and space is limited so the humans, cats, and kittens have the safest and most enjoyable experience.