Body & Soul

Josef Brandenburg • August 17, 2015

This summer, D.C.-area residents have the opportunity to try something new and help raise $10,000 for the Africa Yoga Project. Down Dog Yoga is hosting a guest instructor from Nairobi, Walter Mugwe, and will donate the proceeds from some of its classes and workshops to the organization.

AYP “educates, empowers, elevates and employs youth from Africa using the transformational practice of yoga.” In other words, AYP finds young people in Africa who have a passion for yoga and provides training and jobs for them as yoga instructors.
Mugwe, who has been invited to teach classes at the Yoga Journal Conference, first met AYP co-founder Paige Ellison when he was 17 years old. He says, “Yoga changed my life, and opened up doors that I would never have imagined possible when I was a youth in the slums.” Today he supports himself and his family as an AYP yoga instructor.

Down Dog Yoga is donating the proceeds from its $5 Flow classes at the Clarendon location and all the proceeds from its Neo-Afro Yoga Beat Jam, Down Dog’s most popular and successful workshop. Recently held in Georgetown, the $40 Neo-Afro workshop will be at the Bethesda location on Aug. 8 from 8 to 10 p.m. For details and to register, visit downdogyoga.com.

Georgetowner • August 7, 2015

With longer days and warmer weather, getting outside to run the stairs can be a great change of pace. Here are four steps to spare your joints while getting the best results:

1. Warm up. People skip this step because it doesn’t “feel” important, but nothing is further from the truth. Five to 10 minutes of dynamic warm-up will give you a safer and more effective workout. Nothing derails fitness like an injury.

2. Train smart. For fat loss, knee health and improved cardiovascular fitness, continuously running up and down stairs is actually not the best choice. This continuous work pace is inefficient for fat loss and fitness, and running down is very stressful on your knees and feet. Using the stairs for interval training, however, will spare your joints and boost results.

Example: Find a length of stairs you can sprint up in about 30 seconds. Walk down slowly and catch your breath at the bottom. Try 10 repetitions at this pace. If you push the intensity, this will be plenty. When you start slowing down to about 40 seconds, you either need longer rest breaks or your body is done for the day. To progress, you can add reps, going up to 15 or 20, cover more ground in the same 30-second time frame or take shorter breaks.

3. Focus on technique and breathing. To run faster and safer, focus on three things: pushing the ground away harder, getting your knees and toes up and moving your arms faster. The faster you move your arms, the faster you’ll be able to move your legs. Breathe in through your nose and breathe out through your mouth at a steady pace. While it may feel like panting gives you energy, the opposite is true — it’s actually an energy-expensive (exhausting) way to breathe.

4. Cool down. Going straight from an intense workout to a sitting state places unnecessary stress on your cardiovascular system. This is because your heart needs the assistance of your leg muscles pumping to get the extra blood from your legs back “home.” Sitting makes your leg muscles dormant and places your body weight on your blood vessels, which makes the blood’s return very stressful. Cooling down is simple: just walk around for five minutes or until your heart slows down to its near-resting rate.

A best-selling author and fitness expert, Josef Brandenburg owns True 180 Fitness in Georgetown. Information about his 14-Day Personal Training Experience may be found at true180.fitness.

Georgetowner • August 1, 2015

Dear Stacy:

I am a 20-something professional woman and have a hard time making female friends. I work in an office with a strong female happy-hour culture and am always invited to these events, but find myself annoyed by how the women interact with each other. There is nothing interesting about their conversations and everyone seems so negative about their lives (and about other people’s lives: gossipy). I just don’t want to engage. But I know it keeps me on the outside and I actually think some of the women are pretty great when I spend time with them one-on-one. Is there something I can do to make this kind of conversation more palatable?

—Not in the In Crowd

Dear In Crowd:

My first reaction to your letter is, why do you My first reaction to your letter is: Why do you want to spend time with these gossipy women? But when I step back, I actually think I get it. There is gossip in any environment. That doesn’t mean these potential friends are proverbial “gossips.” It just may be the only way they know how to connect. You are part of a workplace that includes a clique of people who are building and deepening their friendships — why wouldn’t you want to be included?

So now we turn to how you define an interesting conversation and being negative. If you tell me these women are great in one-on-one interactions, I have to wonder if what you see from their Happy-Hour Selves is simply the classic, female process of connecting through complaint. Women bond over negative conversation. We’ve been conditioned to believe that the opposite — being positive self-advocates — is bragging and shameful. I’m not saying this is a good thing about women today, but it’s a thing. (Just watch basically all of the most recent season of “Inside Amy Schumer.”)

You don’t have to participate, but maybe you could empathize with the way they are seeking to get close to one another. If you hang out more, you might feel comfortable enough to change the subject or — gasp — point out the inconsistencies when Associate Director Susanna calls herself “stupid” or Media Manager Meredith says she doesn’t know anything about anything. You might just break through to the real female friendships you desire.

Stacy Notaras Murphy (www.stacymurphyLPC.com) is a licensed professional counselor and certified Imago Relationship therapist practicing in Georgetown. This column is meant for entertainment only, and should not be considered a substitute for professional counseling. Send your confidential question to stacymurphyLPC@gmail.com.

Georgetowner • July 22, 2015

Dear Stacy:
My husband is very critical of me and our kids. He has very high standards about how we are supposed to look and act in public because he has a high-profile job. I understand that his rules are more to manage his own anxieties, but it is very hard to live up to them. I am particularly concerned about our kids, who are about to be teenagers. They love their dad so much, but can be very hurt by his criticisms. What can I do to help them through this? I know you are going to say that I need to work with him to stop the behavior, but I just think this is who he is. My hope it to help preserve his relationship with his kids.
– Happy Family

Dear Happy:
You’re right, I would have started with a suggestion to get thee to a couples therapist ASAP. But I hear you. Eliminating the root behavior may feel like too much at this point. And I agree, your kids must be your priority — but not necessarily to help Husband preserve his relationship with them. That’s his problem. You need to focus on your children because they need someone to put their needs first (Hint: That person is YOU).

Your kids are looking at you and Husband for validation of the people they’re growing into being. If Husband abuses his position, managing his own anxieties by criticizing his children, that’s going to have a deeper impact than just ruining his relationship with them. The scary part is how much his negativity could affect their own, internal view of themselves. Speaking as someone who untangles those webs for a living, I can tell you that it’s no joke. Speaking as someone with little kids at home, I also can tell you that it’s a massive responsibility (and I fail, just like you do).

All parents need to remember that our kids are little, overworked videographers. Their brains are taking in a stream of life’s dos and don’ts on a 24-hour basis. Parents are the stars of this show — at least for a little while — and we are modeling what relationships “should” look like. Kids replicate what they see. We can feel overwhelmed by this. Or we can see it as an opportunity to perform to the best of our ability and then, when we inevitably fall short, to model how to apologize and make amends. Husband may not be aware of his role of a lifetime, but you are, and your part is all the more vital because your partner isn’t following the script. Make the most of your lines while the kids are still paying attention.

Stacy Notaras Murphy (www.stacymurphyLPC.com) is a licensed professional counselor and certified Imago Relationship therapist practicing in Georgetown. This column is meant for entertainment only and should not be considered a substitute for professional counseling. Send your confidential question to stacymurphyLPC@gmail.com.

Stacy Notaras Murphy • July 16, 2015

Dear Stacy: I was recently diagnosed with a highly treatable form of cancer. Up until this diagnosis, my life had been focused on building my career and finding the right person to be with and marry. I have been dating a guy for six months. We are both 28 years old and have dated around a lot, so our decision to be exclusive was big. We don’t live together, but I think that may be around the corner. The short story is that I am terrified this is going to scare him off. I have to have a short course of chemo, and then be cautious for the rest of my life, but my doctors are very optimistic. My concern is that this might feel like too much for him, as his family doesn’t deal with illness well. I’m scared he’s going to run when he learns about my diagnosis. Thank you for your advice.
– The Big C

Dear C: I am so sorry that you are facing this diagnosis, but your letter conveys a strong air of confidence in your doctors and in your prognosis. I have no doubt that you can deliver that same calm when you tell Boyfriend what’s going on. You didn’t ask me if you should tell him at all, but I can imagine you’re considering whether you can hide this whole thing from him. Don’t try. Please. It won’t work and you would only be delaying the inevitable. Couples face hard things. If you marry him, you are going to have to trust him to love you even when you are not at your very best. That test is going to happen regardless of how much you plot against it, so why not welcome it and be curious about how you both will respond?

If you’re thinking, “No way, I want to put this off as long as possible,” then I’d get interested in the roots of your discomfort. Are you not allowed to look vulnerable to other people? Are you, yourself, afraid of sick people? What kind of relationship are you really imagining with him? Are you the kind of girlfriend/wife who sleeps with her makeup on so he never sees you without it? That’s a recipe for a bad partnership (not to mention how bad it is for your skin). Couplehood is healing because it gives us the opportunity to watch someone else love us completely, even the parts we hate — which teaches us to love ourselves. Give him the chance to do that for you, so you can do it for him when it’s his turn.

Stacy Notaras Murphy (www.stacymurphyLPC. com) is a licensed professional counselor and certified Imago Relationship therapist practicing in Georgetown. This column is meant for entertainment only and should not be considered a substitute for professional counseling. Send your confidential question to stacymurphyLPC@gmail.com.

Josef Brandenburg •

Have you ever wondered what difference it makes if you a skip a workout — or a week or even a month’s worth? The facts are surprising and motivating:

Day 2: Your mood and your energy head south because your body’s endorphin and adrenalin levels have also started to drop. These chemicals are natural appetite suppressants, so your appetite begins to increase.

Day 3: Your heart and lungs are five percent less fit. Your muscles are noticeably stiffer. Day 7: Your metabolism has declined some 10 percent, matching the shrinkage in your ability to use oxygen. Your body needs oxygen to burn calories. Energy levels are even lower than on Day 2.

Day 14: Your body has begun “negative recomposition,” the process of simultaneously losing muscle and gaining fat. By now, your heart and lungs are 15 percent less fit.

Day 21: Your metabolism is down sharply because your body’s ability to use oxygen has declined by 20 percent. Along with making weight and fat gain more likely, this also lowers your energy levels.

Day 25: You’ve lost 10 to 15 percent of your muscle mass. If the scale reads the same, this means that you’ve replaced your muscle with an equal weight of fat (and fat occupies more space than muscle).

Day 29: Your strength levels have dropped by up to 30 percent.

As you can see, a lot can change in just a month. Here’s a simple yet powerful strategy to help you be more consistent with your fitness: Be specific. Instead of saying, “I’ll work out three times this week,” try, “I’m going to work out at my studio on Tuesday, Thursday and Saturday at 10 a.m.” Research shows that doing it this way makes you 220 percent more likely to follow through. You’ve given your brain a specific target and made a decision instead of putting it off.

Putting off making a decision, such as when and where you will exercise, induces something called “decision fatigue,” which depletes your willpower and makes exercise far more difficult than it needs to be.

A best-selling author and fitness expert with 16 years of experience, Josef Brandenburg owns The Body You Want club in Georgetown. Information about his 14-Day Personal Training Experience may be found at TheBodyYouWant.com.

Chuck Baldwin • July 9, 2015

This is the first summer the biomass of fruit flies in our kitchen and bathrooms seemed to outweigh the human family in our house. After my ultra-clean sister-in-law said she just waits until winter and they all go away, I took to Web to find out how to collect and kill them, right now.

Using mostly vinegar-and-fruit-based recipes, along with some physical trickery, I’ve figured out the more effective ways to undo summer’s reputation as the season of the never-leaving guests.

Probably the easiest trap-and-kill method is to mix some apple-cider vinegar with three drops of dish soap in a wide-mouthed jar. The idea is that the soap breaks the surface tension in the vinegar. The beer bugs land on the irresistible vinegar, sink and drown. Yay!

Another Internet-favorite is to combine vinegar with very ripe fruit — the stuff that seemed to birth the fruit flies in the first place — in a jar and put an inverted cone of paper in the top of a taller jar. Sort of like a minnow trap, the irritating scourges of humanity fly down the cone, through a dime-sized hole in the end, to the delectable mixture at the bottom — and can’t find their way out. My problem with this method is that it doesn’t kill them. OK, I added some dish soap as well, so any hapless horrors that miss the fruit and land in the vinegar, sink and meet their maker. That made me feel better.

A variation on that method is to tightly rubber-band plastic wrap to the top of the jar, poke a small hole in it and hope for the same results. I tried this version initially as I couldn’t easily figure how to secure a wrapped cone of paper, either to itself or the jar. And I like the idea of tossing the wrapped jar in the trash with flies inside, dead or alive.
Simplest is often best. Besides, who wants to lose to something slightly larger than a flea, trying to outsmart it? The fruit and vinegar, with hole-punched plastic wrap, trapped and killed one fly. The paper cone (I finally used one of the leftover shaved-ice cones from a birthday party, and snipped the tip off) netted a dozen or so, some drowned and some still trying to figure a way out.

But the four horsemen of the fruit-fly apocalypse are three drops of dish soap and some apple-cider vinegar, about an inch in a short, wide jelly jar. In 45 minutes one jar reaped destruction on about three dozen souls. (This method is not for Buddhists — they should use the paper cone, without the soap, and release them into the wild.) I now have these stationed in critical flight zones in the kitchen, and one in each bathroom. Soon, I will be rid of the pests, and eventually the vinegar traps.

Why did I write this article instead of letting you Google it yourself? I’ve been living with these beasts for over two weeks now and didn’t look it up until today — after attacking them, mano a mano, with a fly-swatter, and even spraying dog-tick and flea spray in places that were not the dog, to little effect. I thought I’d save you the wait. Enjoy summer.

Charlene Louis • June 25, 2015

So here’s the good news: the weather is warming up, and we are showing more skin. The bad news is: it’s warming up and we are showing more skin.

All of this past winter’s dry air has likely left you with dull skin. Your skin may not look as fresh as you recall from last summer, and as we get older the effect is more severe.

Taking care of our skin should be a bigger priority. Just about everything that you do to your skin during the course of your lifetime will leave some lasting impression, but the internal aging process is something that happens naturally. Wrinkles, thinning, sagging and dryness are all part of this process. Exposure to the sun definitely ages your skin. But, there is help.
As Dr. Tina B. West, M.D., of the West Institute, says, “Think Maintenance Instead of Surgery.™”

West, founder of the West Institute for Skin, Laser and Body Contouring, is a board certified dermatologist. Since 1996, she has been a leading expert in non-invasive and minimally invasive procedures for facial rejuvenation and maintenance.

“If you ignore your skin, you’re going to suffer the consequences of having to do a major overhaul down the road – whether to address cosmetic issues like sagging, wrinkles and brown spots, or more importantly, skin cancers that may require extensive surgery to remove,” says West.

West is an expert in minimally invasive techniques to maintain the health and appearance of skin of the face and body in women and men. The doctor uses the most advanced techniques in fillers, Botox, and laser surgery to achieve and maintain youthful, healthy skin for life.

As we get older, Elastin and collagen, the proteins that keep your skin strong and elastic, are produced more slowly. And you can’t stop these changes from happening. The West Institute offers services that allow for the face to stimulate the body to produce new collagen, thereby replacing volume and restoring contours to a fuller, more youthful appearance.
Sculptra is a facial injectable that produces subtle results over time. It is long-lasting, but not a quick fix, and requires three treatments, on average, over a few months. Sculptra is not a wrinkle-filler, but rather a volumizer. It is not used directly in lines and folds, but is placed in multiple areas of the face in an attempt to address the volume loss that leads to their appearance. Sculptra helps the body replace the lost collagen that diminishes as we age.

That dreaded fuzz, endearingly known as “peach fuzz,” vellus hair makes applying makeup difficult and is a sure telltale of one’s age. Vellus hair is tough to remove permanently, but there are a few things you can do to temporarily eliminate its appearance. The West Institute offers dermaplaning, which helps reveal radiant, healthier skin – and removes the dreaded fuzz!

Though only temporary, it will leave your skin glowing, without any redness or irritation. Dermaplaning is a quick, non-invasive, painless procedure in which surface dead skin cells and vellus hairs are manually scraped away. Dermaplaning requires absolutely no recovery time. It increases cellular turnover, smoothes and softens skin, and provides immediate results.

To learn more about other services offered by the West Institute, visit [www.westskinlaser.com](http://westskinlaser.com/). The West Institute; 5530 Wisconsin Ave., Suite 925, Chevy Chase, Md.

**Here are some other helpful tips to make sure you don’t show your age this summer:**

**Exfoliate, scrub and rub**

Tip: After you exfoliate, make sure to follow up with a hydrating body cream to seal in moisture.

**Make H2O your friend**

Tip: Make sure to drink 8-ounce glasses of plain, filtered water every day to help maintain critical moisture balance of the body and skin. Keep in mind, if you drink caffeinated beverages, you will need to increase you water intake!

Josef Brandenburg • June 22, 2015

Peak vacation season for Washingtonians is upon us. While these trips are essential, they can also jeopardize all the work of the past winter and spring. These five strategies can help you have a great vacation while maintaining your recent progress.

Strategy #1: The early bird gets the burn. Vacations are spontaneous, and opportunities for fun tend to pop up with little warning. The simplest way to have fun without sacrificing fitness is to make your workout the first thing you do each day. Get it out of the way and nothing else can get in the way.

Strategy #2. Pack a portable gym. You can fit an entire gym in your carry-on bag without going overweight, if you pack smart. Pack Valslides for upper body, core and leg workouts; a lacrosse ball to roll stress knots out of your hips and shoulders from too-long sitting; a resistance band for additional arm, leg and core exercises; and a jump rope for great conditioning work anywhere.

Strategy #3. Stick to a few simple rules. Keep a short list of simple, but realistic rules to keep your nutrition on track. A simple rule might be: one-or-none for alcohol (either have one drink or no drinks). A realistic rule could be limiting yourself to one small treat at dinner, or only having dessert every other day (a “treat” being defined as something you wouldn’t normally eat).

Strategy #4. Initiate something active. There are obvious activities, like walking or biking, but there are plenty of fun active things to do, too, like bodysurfing, going to a water park or playing beach volleyball. Whatever you do, if you really get into it you’ll get a much better workout — and have a blast.

Strategy #5. Remember your priorities. The main thing on vacation is spending quality time with friends and family — not seeing how much weight you can lose in a week, which isn’t going to be much anyway. As far as fitness goes, success is maintaining (or not losing much) ground. A week is plenty of time to do a lot of damage if you don’t practice a little bit of discipline.

A best-selling author and fitness expert with 16 years of experience, Josef Brandenburg owns The Body You Want club in Georgetown. Information about his 14-Day Personal Training Experience may be found at TheBodyYouWant.com.

Georgetowner •

The lack of power to take joy in outdoor nature is as real a misfortune as the lack of power to take joy in books,” said Theodore Roosevelt. Our 26th president — probably the most well-rounded in our nation’s history — was fond of leading long cross-country walks, which TR called “scrambles.” One of his favorites places to do so was Rock Creek Park, where he spent many Sundays with his family.

Celebrating its 125th anniversary this year, Rock Creek Park is a prime example of “the great urban outdoors,” which at first sounds like a jarring contradiction: cement meets gardens, high rises and traffic meet bucolic expanses, nightlife and noise meet the stillness of nature.

But here in Washington, and in other progressive-minded cities, the contradiction evaporates. According to a current trend in urban planning, city life at its best is not only livable but walkable. The pleasures of being outdoors, both active and contemplative, can still be had in the fast-paced, helter-skelter environment of a great American city.

All the qualities of city life, pluses and minuses, are tempered by nature and the natural. Parks let us forget about parking woes; the peaceful gurgling of creeks, rivers and fountains slow us in our hurries; the great cemeteries provide quiet contemplation of our history and ourselves.

Because of its historic nature, neighborhood life and extensive parkland, treescape and plantings, the District of Columbia is at the forefront of this green urban vision. It is a city where nature and urban energy meet without conflict, an engagement full of opportunities for everyone, from the most urbane to the least, residents and visitors alike.

More than ever, this is a city for the energetic. Runners are everywhere. Charity marathons and races have become part of the landscape. And, spurred by Capital Bikeshare, the newly emergent bicycle culture is spreading across the city.

For the second year in a row, Washington was recently named the fittest city in the country by the American College of Sports Medicine’s annual American Fitness Index report. (Teddy would be proud.) For residents of the District and the surrounding metropolitan areas, the title can be taken in stride, quite literally. Home to a plethora of parks and recreation centers, the nation’s capital is an outdoor enthusiast’s ideal dwelling place, bursting with opportunities for its inhabitants to walk, run, bike, hike, swim, boat, paddle and play.

Compiled below is a short list of D.C.’s outdoor gems. Some you may be familiar with; others you may wish to explore for the very first time. Either way, as the summer solstice (June 21) fast approaches, the timing couldn’t be better to get out and about.

Rock Creek Park

As mentioned above, Rock Creek Park is celebrating its quasquicentennial this year. With over 32 miles of trails, the possibilities are virtually endless in this storied city treasure, a favorite of Mayor Muriel Bowser. If you plan on hiking, strap on a pair of comfortable shoes, grab your water bottle and start with one of the two primary trails: the green-blazed Western Ridge Trail, which parallels the western side of the park, or the blue-blazed Valley Trail, which parallels Rock Creek and Beach Drive.

If biking is more your speed, a popular paved path begins just north of Peirce Mill and follows the creek all the way to the Lincoln Memorial. For the horseback rider, 13 miles of dirt-and-gravel bridle paths crisscross the park. Riding lessons and guided trail rides are available at the Rock Creek Park Horse Center.

Prefer tennis, golf or boating? The Rock Creek Tennis Center, located at 16th and Kennedy streets is open year-round and has more than two-dozen courts. The Thompson Boat Center rents kayaks, canoes, small sailboats, rowing shells and bicycles. Rock Creek Park Golf Course, an 18-hole public course with clubhouse, can be reached from 16th Street and Rittenhouse Street. Round out nine holes with an Arnold Palmer or two: picnicking — while perhaps not the most active way to enjoy the park — is a great way to spend a leisurely afternoon. Picnic grove reservations are required and visitors may choose between full- and half-day rentals. Finally, Rock Creek Park boasts the National Park Service’s only planetarium, located within the Nature Center. Free tickets are available at the Nature Center front desk up to one half-hour prior to showtimes.

Glover-Archbold Park

Familiar to many Georgetown residents, Glover-Archbold Park offers close to six miles of tranquil trails along the Potomac River and the C&O Canal, making it a popular loop for the archetypical DC fitness enthusiast: the runner. No matter your preferred gait, though, the narrow stream-valley park runs from Canal Street in Georgetown to Wisconsin Avenue in Friendship Heights, making it a great destination for joggers, hikers and birdwatchers. If you’re not entering on foot from Georgetown, there are several locations in the park that are easy walking distance from Metro bus stops. The Boathouse at Fletcher’s Cove is located along the course of the park’s trails on Canal Road, so it’s possible to make a pit-stop along your trek for some canoeing, kayaking, rowing or fishing on the Potomac. Your canine friends are welcome, but leave your bike at home; the park’s trails are marked as open to foot-traffic only.

Georgetown Waterfront Park

Perhaps the quintessential outdoor spot during the summer months, Georgetown Waterfront Park curves along 10 acres of the Potomac, offering expansive views of Key Bridge and the Kennedy Center, with the Washington Monument and the Lincoln Memorial in the distance. Joggers, cyclists, skaters and walkers flock to this fitness mecca on sunny days.

Whether your aim is to grab a bite of seafood with a view at one of the waterfront restaurants, or people-watch from one of the park benches dotted along its borders, or partake in one of the free outdoor community fitness classes offered by the Georgetown Business Improvement District, the Park has something for everyone. Georgetown studios and stores leading free, twice-weekly classes this summer include CrossFit Key Bridge, Barre3 Georgetown, CorePower Yoga, Down Dog Yoga, Georgetown Yoga, Yoga Del Sol, Fitness Together Georgetown and Key Bridge Boathouse (see below). The tubular water fountain is a hotspot for children, letting revelers run through its rainbow-shaped waterspouts, and putting the old-school backyard sprinkler to shame.

Meridian Hill Park

An administrative unit of Rock Creek Park, Meridian Hill Park hosts 12 acres of statues, the only memorial to U.S. President James Buchanan in the city, the largest cascading fountain in North America, and on Sunday afternoons, its very own drum circle, attracting local participants exhibiting all levels of “drum-circle expertise.” Bordered by 16th, 15th, W and Euclid streets near the neighborhoods of Columbia Heights and Adams Morgan, the park’s beautiful landscape is modeled on an aristocratic Italian garden. In 1994, it was designated a National Historic Landmark, as “an outstanding accomplishment of early 20th century Neoclassicist park design in the United States.” Wayside exhibits interpret its unique story and history. A mobile phone tour is also available, downloadable via the National Park Service website.

Key Bridge Boathouse

While not technically a park, this friendly neighborhood facility at the end of Water Street on the banks of the Potomac could not be omitted. Boasting “all paddling, no politics,” the Key Bridge Boathouse offers canoeing, kayaking, stand-up paddleboarding and yoga, both on the paddleboards — yes, yoga on a paddleboard — and on the dock. Take to the river in your watercraft of choice and paddle toward the Kennedy Center, Theodore Roosevelt Island — named for the Scrambler-in-Chief — or Fletcher’s Cove. Classes are offered for all activities. (Please note: having taken a plunge in the Potomac herself, this writer recommends an introductory class for those activities you haven’t tried before.) Luckily, life vests are a requirement, so you can enjoy your activity of choice safely and worry-free. Insider tip: for early risers, the Key Bridge Boathouse offers free community paddle sessions on Fridays at 7 a.m. [gallery ids="102106,133847,133853,133850,133856" nav="thumbs"]