The 5-week Summer Session

Please join me for our 5-week Summer session of ‘live’ virtual classes from anywhere in the world, July 10 - August 11.

This week is the last week of our Spring-to-Summer session and I have enjoyed being connected with many of you each week.

Next week is the ‘off’ week between sessions and everyone will receive the recording of all nine classes for as many movement opportunities as possible to enjoy during the week between our ‘live’ class sessions.

The cost of the 5-week Summer session, which is July 10 - August 11, is $50 for the 5-week session of a specific class or a 5-class flexible pass that can be used for any classes you wish to enjoy.

Every student receives the video recording of each class to enjoy for 2-weeks so you can repeat classes as many times as you’d like and you also have the option to enjoy the classes by recording only if attending ‘live’ doesn't work with your schedule.

Here is the list of weekly classes:

Tuesdays - 7:00am EST - Sunrise Yoga Chakra Flow

Tuesdays - 9:00am EST - Row & Restore

Tuesdays 10:30am EST - Chair Yoga for Longevity

Wednesdays - 9:00am EST - RowFlow

Wednesdays - 10:30am EST - Vinyasa Flow Yoga

Wednesdays - 7:00pm EST - Row to Relaxation

Thursdays - 9:00am EST - RowFit

Thursdays - 10:30am EST - Surfset

Thursdays - 7:00pm EST - Sunset Yin Yoga

Stay active with me over the summer with movement and wellness.

To register, please email me at: angela.irtci@verizon.net

I hope to enjoy the 5-week Summer session with many of you.

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

 Keeping Your Fitness Goals During the Summer

 You might think Summer vacation is also the time for a workout vacation, and that you will not experience any physical changes or mental changes by taking off a week or two from movement and exercise. However, not only are you sacrificing the fitness gains and mind-body connections you've made up to this point, but you may also be changing the way your body works. Did you know that physical inactivity for three days causes glucose intolerance?

This means, if you sit on the beach or on your deck for three days reading a book and not enjoy any movement or exercise, your muscles will begin to alter how your body processes sugar. While complete relaxation my reduce mental stress, it increases physical stress. Therefore, in the same way that you plan a vacation, be sure to plan to plan and maintain your physical activity while on vacation by using the following tips;

• Continue to enjoy your virtual classes with me, either by attending 'live' virtually from wherever you are or by enjoying the class recordings that I send you after every class. Yoga can be done anywhere with no special equipment. Surfset can be done using a dense cushion from a sofa or chair. The aerobic cardio and intervals done in the Rowing classes can be substituted with any form of cardio you have access to, such dancing to your favorite music or jogging on a dense cushion as you follow along to the times and intensities of the class.

• Make an effort to accept physical challenges. Use the stairs instead of the escalators in airports, hotels, or shopping malls to utilize an additional 4-calories per flight of stairs. Park far away from the entrance of your destination so you can benefit from walking a bit more. Walk or bicycle to your destination instead of driving. Carry your luggage instead of using a cart. Explore your vacation destinations, even a staycation at home, on foot.

   

• Use your environment. Create a vacation or a staycation based on physical activities such as kayaking, waling, or cycling. If you have not planned an active vacation, use what is avaialble to you to create cardiovascular workouts, strength training, and mind-body workouts. For example, enjoy my virtual classes 'live' or via recording wherever you are, swim in the hotel pool, enjoy any extra time your Summer Break gives you at home to walk in your community and enjoy paths or trail, or complete bodyweight exercises in your hotel or vacation rental. You can do pushups, sit-ups, squats, lunges, dips, and flow Yoga sequences for an effective all-over strength workout.

• Add up all of your exercise and movement minutes. If the thought of an hour-long workout while on vacation is adding to your stress, break down your workout into smaller durations. For example, enjoy any of my class recordings in 10-minute viewings throughout the day or perform 10-minutes of bodyweight exercises before your first activity of the day, then take a 20-minute walk in the late afternoon, and finish with 10-minutes of Yoga before bed. The shorter workout times add up to an increase in calories utilized for the day and will help you maintain your cardio health, muscular strength, and mind-body connection.

• Bring your workout with you. If you are traveling by vehicle and can pack workout supplies, remember to bring the exercise tools you enjoy. These could be your rowing machine which can be separated into two parts for easy packing, a Yoga mat, a pair of dumbbells, or anything else that fits. If you are traveling by plane or train, slip an exercise resistance band into your suitcase and use it for a total-body workout, along with a sofa cushion or pillow, at your vacation destination.

Summer vacation, whether you are traveling away from home or enjoying a staycation, is a time to give your fitness more thought, not less. As temping as it is to take a week or two off from movement or exercise, use this time to be inspired to move since your stress level is likely reduced which makes your workouts more effective.

I hope some of these tips can help you maintain your fitness goals and get the most out of your Summer vacation. Happy Summer everyone!

Upcoming In-person Events

Yoga with Cats ~ Friday, July 21, 11:00am ~ Patriot Pawsabilities in Fairfax ($20). Join me for the amazing experience of enjoying Yoga with cats and kittens in an incredible cat lounge near the GMU campus. Their cuddles, purrs, and playfulness are such a wonderful addition to our Yoga experience. Our presence helps with their socialization so that they can be adopted into their forever homes. There are only 4-spots remaining available and I look forward my time with you and the adorable cats. To register, please email me at: angela.irtci@verizon.net

Yoga on the Magnolia Terrace ~ I am teaching the 9:30am Yoga class overlooking the gardens at the historic Carlyle House in Old Town Alexandria on the following Saturdays: June 24, July 15 and 29, and August 12 and 26. Free parking is available in the parking garage under the Market Square across the street from the Carlyle House and an amazing Farmers Market occurs every Saturday morning until noon on the Market Square. The cost of the class is $10 and if you'd like to register, please visit: 

https://www.novaparks.com/parks/carlyle-house-historic-park/events