Living

Josef Brandenburg • May 21, 2015

Standing desks are becoming increasingly popular as the idea that “sitting is the new smoking” gains popularity. By replacing sitting with standing, the thinking goes, you are counteracting the risks of sedentary office work. There is some truth to this, but it’s important to have the whole story, including guidance on how to safely transition to a standing desk.

Problems With Sitting

Sitting is not the problem. But sitting for extended periods of time (60 to 90 minutes or more) without a break seems to lead to tight hips, poor circulation and decreased insulin sensitivity. The decreased insulin sensitivity increases diabetes risk and may result in weight gain or difficulty in losing weight.

Remember: standing in place for hours on end is just as unnatural and potentially problematic as sitting for hours on end. Long periods of standing can damage knee cartilage, cause varicose veins and decrease productivity.

Proper Stand-Up Desk Transition

• Get an adjustable desk. You want to be able to go from standing to sitting when your body needs a break, or for tasks requiring greater concentration. Without the ability to make these transitions – especially in the beginning – you put yourself at a very high risk of injury.

• Stand on a pad. Most offices have thin flooring over concrete, so having something soft will help reduce the risk of foot, back and knee pain.

Alternatives to a Stand-Up Desk

If you decide a stand-up desk isn’t for you, but still want to break up your sitting time, here are two simple suggestions:
• Keep and drink more water at your desk. This kills two birds with one stone: you’ll be better hydrated and you’ll be forced to take walking breaks. Research indicates that as little as two minutes of walking per hour of sitting is enough to reduce your risk of disease.

• Set an alarm to alert you to get up every 50 to 60 minutes. Besides reducing the risks of extended sitting, these breaks help your brain work better. Mini breaks – especially with movement – help people process information and solve problems that have become frustrating.

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 • May 19, 2015

Dear Stacy,

There is more context to this, but I will say that I have stepped outside of my marriage a few times over many years. I have felt guilty about this, and then recommitted myself to being faithful, but then I find myself attracted to other women. I think this is just who I am. My wife is frustrated with my infidelity (she knows about a recent encounter, but not about the long-term affairs I have had) and wants me to see a therapist, but I am not interested in hearing from another female about how I am to blame for the problems in my marriage. If this is just who I am, and I want to still be married, why can’t we make some kind of agreement?

– Agreeing to Disagree

Dear Disagree:

It seems that you can’t “make some kind of agreement” because Wife is “frustrated” with your infidelity. It’s not the answer you want – I get that – but it’s the reason for the standoff. Wife doesn’t want an open marriage, so you don’t get an open marriage. You get a divorce or you get really good at cheating behind the scenes (it sounds like you’re already good at that, but not quite good enough?). Or we can pick Door Number Three. Can you guess what’s behind it? A male therapist. (They exist. If you don’t believe me, I can send you a list.)

I’m suggesting therapy because I think there’s more to the story than: “I’m a serial cheater, that’s just who I am.” Aren’t you curious about why, if that is your essence, you chose to be married in the first place? Wouldn’t you like some language for explaining (to Wife, to Self) why monogamy feels so challenging? A therapist is there to help you understand more about yourself, not to blame you for being that person.

I suspect that Wife is making you feel bad only because she doesn’t know another way to respond when you give her the ultimatum of “This is me, deal with it,” leaving her feeling that she’s not enough for you. Sound familiar, doesn’t it? Each of you is telling the other to be different, or else. This is a standoff, not a partnership. Trust me, you can find a middle space, but you have to seek it out with Wife, not in spite of her.

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 • May 11, 2015

With so many people saying so many things about weight loss, it can be very hard to separate fact from fiction. Here’s the scoop on five common myths about losing weight:

Myth 1
Cardio helps you lose weight. Activities like a 30-to-60-minute jog don’t help most people lose weight because they make people disproportionately hungry (among other reasons). So if you burn off 500 calories, your body will be hungry for 550 to 600 calories. However, strength and interval training tend to blunt appetite and leave your metabolism elevated for up 36 hours afterward.

Myth 2
Eating five or six small meals will help you lose weight. The research on this is clear: spreading your food out makes people hungrier and less satisfied with what they’re eating – which is only helpful for weight gain. Eating fewer, larger meals is more satisfying, takes less time and is far more effective for weight loss, now and in the future.

Myth 3
More sweat during exercise equals more weight loss. You can take the easiest, least effective workout and do it in a hot, humid room and you’ll sweat profusely. This extra sweat will not result in any meaningful, long-term weight loss, only short-term dehydration. The goal is to keep the goal the goal.

Myth 4
Adding healthy food helps you lose weight. Example: most people could benefit from adding more protein to their diet, but if you simply add a few eggs to your normal blueberry muffin, you’ll probably gain weight. You’re just eating more. Swapping the muffin for a few eggs and some blueberries would get you much better results.

Myth 5
All weight loss is created equal. Most of the time people really want to lose body fat (or get back to their high-school size). These qualities are not easily measured on the scale. A low-calorie diet and cardio can result in half of your weight loss coming from your lean body mass – in other words, everything that isn’t fat – which makes it harder to look toned. It’s also harder to keep off.

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.

Sallie Lewis •

With Washington, D.C., in my rear-view, I drove east, watching as the terrain became sparser, yet more vibrant. Wide fields of gold were scattered with grain mills and dandelions. In the distance, a small plane flew low over the countryside.

Talbot County is located on the Delmarva Peninsula, on Maryland’s Eastern Shore, facing more than 600 miles of tidal shoreline. Cassandra Vanhooser, Talbot County’s director of tourism, is a woman who understands both the historical impact and the present-day attraction of the Chesapeake Bay, the nation’s largest estuary.

“The word ‘Chesapeake’ resonates around the world,” she said. Agriculture is an important component of the county’s identity, evidenced by the many farm fields, yet what struck me most were the countless boats outside people’s homes and businesses – symbols of pride and purpose that bind the communities of Talbot County together.

Since the late 17th century, the region has been inextricably linked to the water that surrounds it. That sentiment hasn’t changed, according to Vanhooser. “The maritime history is still alive and well,” she said.

At just under two hours from D.C., Talbot County’s culture exhibits a more relaxed, nostalgic filter than its bustling, politically charged counterpart. People craving the quiet allure of small, historic settings love traveling here, as do boatmen, artists and cyclists.

I stopped in Easton first. Established in 1710, the town remains the county seat, in addition to being a center for arts and culture. I went straight to the Academy Art Museum, where the exhibition “From Rubens to the Grand Tour,” on view through July 5, focuses on two paintings by 16th-century master Peter Paul Rubens. In addition, colorful portraits by California artist Ray Turner brighten the Museum’s Lederer Gallery.

Talbot County’s titillating natural backdrop is celebrated in festivals and events throughout the year. This summer, from July 11 to 19, the town will host the 11th annual Plein Air Festival. Named for the French term for ‘open air,’ the festival is the largest outdoor painting competition in the nation. In 2015, 58 of the world’s premier plein-air painters will compete for over $25,000. Another event is the Chesapeake Chamber Music Festival, celebrating its 30th anniversary this year, when it will take place from June 7 to 21.

From Easton, I traveled south to the quaint town of Oxford. Since colonial times, Oxford residents have wrapped their yards with signature white picket fences of varying designs. These fences are blanketed in rose bushes, lavender hydrangeas and other flora. My visit wasn’t complete until I sampled homemade ice cream from Scottish Highland Creamery. The owner, Victor Barlow, and his wife, Susan, use local ingredients, fresh milk and cream, along with Italian flavorings. In Oxford, I felt as if I’d jumped into a chalk drawing, a la Mary Poppins.

I crossed the Tred Avon River on the Oxford-Bellevue Ferry, America’s oldest privately owned ferry (1683), and drove to St. Michaels. The town is home to a cluster of lovely shops and restaurants, in addition to the Chesapeake Bay Maritime Museum. The museum, which sits on 18 waterfront acres, has 12 exhibit buildings, a working boat barn, the 1879 Hooper Strait Lighthouse and the world’s largest collection of traditional Bay boats. It’s a place designed to share the heritage of the region, from oystering to waterfowling and boatbuilding. This year marks the institution’s 50th anniversary; from May 22 to 24, the community will commemorate the history of the Chesapeake Bay with activities and events, including a party on May 23.

Before driving back to D.C., I had lunch at the town’s famous Crab Claw restaurant, overlooking St. Michaels Harbor. Also celebrating its 50th anniversary this year, the restaurant will have food and drinks specials, music, trivia and giveaways on May 22.

Still farther south is Tilghman Island, accessible via the Knapps Narrows Drawbridge, the nation’s oldest operating drawbridge. Tilghman Island is home to a working watermen’s community, with sport fishing, charter cruises and lighthouse tours available to visitors.

Whether you have a whole weekend or just a day, Talbot County is a premier escape, one that recalibrated my mind and relaxed my soul. It can do the same for you.
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Caitlin Franz • May 7, 2015

Anne Albert finds stability in the community at the Georgetown Senior Center, housed on Mondays and Fridays in St. John’s Church.

“My father was Navy growing up and my husband was much older, and he passed away,” she said. “So I didn’t have many friends.”

Albert found herself bored after retiring. She expressed this to a friend, who referred her to the Georgetown Senior Center. She has now been a member for 20 years.

“I can’t believe I’ve been retired this long,” she said. “I can’t believe I lived this long. All I wanted to do was be 21.”

Albert makes time to use her creative talents to give back to the community. She crochets blankets for an organization called Christ’s Child that provides assistance to unwed mothers. She makes hats and scarves for inner-city kids.

“I also make two martinis a night,” she said with a laugh.

Her fiercely fun personality and unapologetic nature make Albert the life of the party at the group’s twice-weekly meetings. “I still can’t remember everyone’s name,” she said. “I’ll ask the question and not listen to the answer. But I’ve done that since I was a kid.”

Her clear blue eyes light up when she laughs or smiles, mostly at herself, revealing a charming humility. Albert’s positive attitude was only dimmed when she learned of the recent dip in senior center membership.

“I enjoy the companionship of other people,” she said.

The Georgetown Senior Center offers a variety of activities, including exercise classes, visits by comedians, performances and social events. Volunteers prepare and deliver food to the church for members’ lunches.

When asked what her favorite part of the organization was, she answered with one word: “Everything.”

The GBA networking reception on May 20 at Lululemon will benefit the Georgetown Senior Center.

Peter Murray • April 23, 2015

District restaurants may boast menus featuring local, organic foods, but if you want the real thing, the freshest food out there, head to the source (or close to it) in Middleburg, Virginia. Artisanal food is plentiful there and in nearby Upperville and The Plains, all about an hour from Washington, D.C. These small towns offer not only an abundance of country charm, but also a plethora of fresh foods in their quaint restaurants, inns, groceries and butcher shops.

Here are a few highlights of the artisanal and organic food offerings in the Middleburg area:

The Hunter’s Head Tavern

The Hunter’s Head is a must-see – and must-eat – attraction in Upperville. Originally built as a log cabin in 1750, this English pub-themed restaurant maintains all the charm and character of the 1700s in its ambience and décor, with original log-cabin walls, fireplaces, floors and mantels. While those are the most striking features when one enters, the food is the real selling point here.

The menu leans heavily toward English fare: meat pies and sausage dishes, sometimes with an American twist (sweet-potato biscuits with gravy, for instance). There are also a number of internationally-inspired dishes, including vegetable curry, whole-wheat pizza, risotto bites and stroganoff (topped with melt-in-your-mouth veal). The menu uses icons to tell patrons which items are made with organic and local ingredients, the large majority falling into one or both categories. The Hunter’s Head team prides itself on the local-ness of their food, even displaying a map of vendors by the restaurant’s entrance to show customers where their food is coming from.

The Hunter’s Head Tavern, 9048 John S. Mosby Hwy., Upperville. Monday through Sunday, 11:30 a.m. to 9:30 p.m. (opens 11 a.m. on Sunday for brunch). 540-592-9020

The Whole Ox

Housed in an old train station, the Whole Ox is owned and operated by Derek and Amanda Luhowiak, two impressively badass characters living their dream of butchering humanely-raised local meat. “We carry humanely raised, antibiotic and hormone free meat from our neighboring farms and various small distributors around the country,” the duo says on the company website. Their offerings include beef, lamb, chicken, turkey and a huge, ever-changing selection of sausage.

6364 Stuart St., The Plains. Tuesday through Saturday, 10 a.m. to 6 p.m.
540-253-5600

The Home Farm Store

The Home Farm Store, the outlet for meats and produce from nearby Ayrshire Farm, is becoming as much of an institution as the former bank that it occupies. Located in the heart of Middleburg, the store sells Certified Humane and Certified Organic pork, beef, veal, chicken and turkey. Larger orders for special occasions include succulent meats and delicious, inventive side dishes. The Home Farm Store also sells local wines, ciders, honeys, jams and fresh-baked goods, and sandwiches for lunch.

1 E. Washington St., Middleburg. Seven days a week, 10 a.m. to 6 p.m. (until 7 p.m. on Friday). 540-687-8882 [gallery ids="102024,134912" nav="thumbs"]

Theodore Putala •

As a barman, I do not get to travel for my wine-related work. Yet I’m often thinking of maps and countryside. My wine information comes largely through importers, the people who fly to France, hire a driver, visit wine regions, taste, buy, ship.

A good importer’s website, like that of local Wine Traditions – offering excellent wine, often from off the beaten paths – yields condensed information, pictures, a general sense of land, grape, grower and wine. Wine importers tell great stories, and, of course, to find good wine, there is nothing like paying a visit to a promising vineyard.

The sommeliers who do get to travel are another source of information. The excellent Facebook page of Julian Mayor, sommelier of Bourbon Steak, reveals extensive far-flung travels to wine regions of note (which some of the rest of us look upon with envy). There are pictures of distant lands, tasting rooms, vineyards, wine-making operations. The rest of us get to taste, if we’re lucky; Julian visits in person, learning all the while.

One might even garner a good general sense of things watching the Tour de France on television, as the aerial coverage will quite often linger over chateau and vineyard. You can see the lay of the land, how vines fit in.

Wine books are, for good reason, filled with pictures, with detailed geological maps down to the layers of soil underneath.

The grape must be a wise creature. Its lives attract us, country boy or not. One too-hot-to-move summer day in D.C. an out-of-town friend coaxes me to come along on a trip to the Virginia wine country, and as soon as we are out on the hillside of Three Foxes, yes, I get it. Further on, we make an enjoyable visit to Linden, simply refreshing. We are a part of the land again, understanding the human scale in nature’s surroundings.

And then there are the pros at this, people who’ve developed an interest in wine organically over the years of their careers, who then combine talents to offer for the rest of us wine tours of the most intelligent, circumspect and rewarding kind. Annette and Christian Schiller of Ombiasy PR and Wine Tours are a husband-and-wife team, organizer and blogger respectively, with a shared passion.

So where, to what fresh air, do you want to go? And with whom would you like to travel? [gallery ids="102056,134556,134557" nav="thumbs"]

Linnea Kristiansson •

Sometimes, sessions in the gym seem long and dull. Going out for a run can be impossible on days when the weather isn’t the best and the couch temps. These newly opened fitness studios in D.C. will motivate and give you that extra push you need to shape up for summer.

If bicycling outside seems too dangerous to you, try out indoor cycling. Or why not tone your body with high intensity interval training (HIIT) and — or bodyweight exercises? No matter your skill level, there’s something for everyone in D.C. But remember to find an exercise that you enjoy and make sure you’re having fun. The most important thing is that you get active; the best exercise is the one that actually happens.

Off Road DC:

The local cycling studio Off Road DC provides a great fitness experience with a diversity of classes to make sure clients get a full body workout. Tali Wenger and Tammar Bergen opened the studio in October 2012, wanting to bring something new to D.C.
Tali Wenger, main instructor and co-owner of the fitness center explains that Off Road strives to maintain a welcoming environment for their clients. ”Off Road DC provides something for everybody, with any background and every fitness level. We want to make sure our clients are safe, especially when attending our cycling classes,” she says.

In addition, the Off Road DC team makes sure that beginners and veteran athletes both feel comfortable, welcome and fulfilled by HIIT (high intensity interval training), mixed cycling and running classes. ”We want clients to feel they can take any class and at their own pace.” Wenger explains.

Every class is different and instructors are given the freedom to express themselves in both music and teaching style. Off Road DC also has a wide range of offerings tailored to every person’s fitness goals. At the studio you can train indoor cycling, TRX, boxing, bootcamp and mixed classes. The mixed classes combine both cycling, running and core.

The first Thursday of every month, Off Road DC partner up with the 9:30 Club for a special spinning class. Tali Wenger encourage beginners to join the free intro class on Saturdays at 11:15 a.m. to walk through the bikes and get a 30-minute workout. ”The first step for anyone is coming in the door,” Wenger says.

Off Road DC is located on 905 U St. NW Washington, D.C.

[Solidcore]

Fitness fanatics, listen up. The innovative Solidcore workout is a 50-minute, full body tune-up in a class-based fitness studio with no more than 13 clients in class at a time. It is basically a hardcore pilates class where you use slow and controlled full-body movements with tension to work the muscle fibers to failure. This low-impact process forces your muscles to rebuild a stronger, more toned and sculpted you.

Since every workout experience is different, the body doesn’t stop responding to the exercise. With small class sizes at Solidcore, you can get a personalized experience. The certified Solidcore instructors motivate you to push yourself further than you would on your own.

Solidcore is one of the hardest and most intense workouts you will ever do, and is like nothing else you’ve ever done. As written on their website, ”This is the athlete’s workout, not your grandmother’s pilates class. Prepare to sweat, be pushed to your edge, and for the most intense workout of your life”. The Solidcore team encourages you to have fun while building the best version of yourself. You will be amazed by this workout and its results — guaranteed.

Solidcore has three D.C. locations; in Shaw, Mt. Vernon triangle and Cathedral Commons at 3308 Wisconsin Ave NW.

Flywheel Sports:

The popular indoor cycling studio Flywheel Sports recently opened a new studio in Dupont. ”Flywheel is the ultimate, revolutionary cycling experience”, says Danielle Devine-Baum, master instructor and creative director for the northeast region.

Flywheel is a full body training combined with an arm sequence at the end of every class. The Torqboards on the bikes allow riders to view and keep track of their rate per minute (RPM), power and torque. The results are uploaded to patrons’ accounts online and on the Flywheel app after every class. In addition, you can see calories burned and how mileage biked in the app and online.

If you’re not into indoor cycling, you can try out FlyBarre classes. FlyBarre helps tone and work up long, lean muscles. The classes focus on lightweight leg, arm and abdominal exercises with many reps. ”Flywheel Sports is a perfect fit for all fitness levels and our instructors are trained to help set up beginners so the intimidation factor disappears,” Devine-Baum says.

”The Dupont location is Flywheel’s thirty-third studio and with more than 60 bikes, the location is the largest studio today, which is very exciting for us,” Devine-Baum continues. The studio has showers, lockers, changing rooms in addition to a blow dry bar with spa equipment. Seat cushions and shoes are complimentary at every Flywheel Sports studio.

Flywheel Sports studio is located on 1927 Florida Ave NW.

Linnea Kristiansson •

“We are very proud to be able to bring three-day eventing to Great Meadow. It is probably the most difficult of any of the equestrian sports, since it involves all three disciplines,” said Robert Banner, president of the Great Meadow Foundation, which operates the famous field events center and steeplechase course in The Plains, Virginia.

On April 3, Banner announced that, in connection with building a new arena, the foundation will bring back three-day eventing to Great Meadow.

Three-day eventing is the sport of horse trials. It presents the ultimate challenge of horsemanship because it requires horse and rider to perform three totally different activities within the same competition: dressage, cross country and show jumping.

Construction of the new arena will start July 1, so that it can be ready for Nations Cup 2016, should Great Meadow’s bid be selected. A new acquisition of land has provided 174 acres dedi-cated to this type of competition. The new, world-class arena will be 300 feet by 250 feet, with a warm-up arena 400 feet by 70 feet. It will have an all-weather surface or footing, which will pre-vent competitions from being canceled due to rain.

Great Meadow’s new international-level venue will host top horses and riders from around the world. At the Olympics in London, the U.S. team failed to medal at all, their worst performance since 1956. This venue will raise the bar by bringing the nations that won to the U.S., so that the team can train and face the competition at home. This is expected to help the U.S. reclaim its rightful position on the international medals podium.

The new competition will be called the Land Rover Great Meadow International and feature the Nation’s Cup format annually. There are plans to live-stream coverage on the internet this year. Next year, the plans are to broadcast the competition on NBC Sports.

A big spectator-based event, FEI Nations Cup is organized by Fédération Équestre Internationale (FEI), the international governing body for all Olympic equestrian disciplines. It is the most prestigious competition series for national teams in the world.

”The Nations Cup has been going on for a long time for show jumping, but we have never had one for three-day eventing,” said Banner, former publisher of the Chronicle of the Horse.

Banner and the Great Meadow Foundation expect the new facility and level of competition will draw numbers similar to those for the Virginia Gold Cup races and other major events at Great Meadow.

Great Meadow will host a Concours International Combiné (CIC) 3 Event, which means the competitors do their dressage on Friday night. The show jumping takes place on Saturday night, and they run over a shortened version of the cross country course on Sunday morning. There are VIP dining and entertainment options throughout the weekend. CIC competitors are required to qualify for the same level of CCI competition, therefore the horse/rider combinations in the CIC tend to be slightly less experienced than in the CCI.

Course designer Mike Etherington-Smith, chief executive of British Eventing, the reigning Olympic gold medalist, has already completed renderings and layouts. The groundbreaking ceremonies and pep trials will be held June 19 to 21.