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    Sport&Health News

    Pass the Pumpkin! Healthy Fall Recipes

    Posted by Sport & Health on Oct 9, 2016 8:26:01 PM


    Fall means hiking, changing leaves.. and pumpkins! There aren't many veggies that provide so much versatility in cooking. Pumpkin can be enjoyed for breakfast, dinner or dessert! Below are a few of our favorite healthy pumpkin recipes for Fall! 


    Zesty Pumpkin Soup

    This simple, 7-ingredient pumpkin soup is as healthy as it is easy to make - and perfectly satisfaying for chillier weather.


    • 2 1/4 cups of pumpkin puree 
    • 2 shallots, diced
    • 3 cloves garlic, minced
    • 2 cups vegetable broth
    • 1 cup light coconut milk 
    • 2 Tbsp maple syrup or agave nectar 
    • 1/4 tsp each sea salt, black pepper, cinnamon, nutmeg


    1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
    2. Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
    3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
    4. To a large saucepan over medium heat add 1 Tbsp olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
    5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
    6. Transfer soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
    7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale-Sesame topping.


    5-ingredient Pumpkin Ice Cream

    This ice cream is not only simply to make, but tastes like frozen pumpkin pie!


    • 4 medium bananas, sliced and frozen overnight
    • 1 cup pumpkin puree
    • 1/3 cup maple syrup
    • 1 1/2 tsp. pumpkin spice, no sugar added if purchased


    1. Using a food processor, blend the bananas, pumpkin, maple syrup, and pumpkin spice thoroughly.
    2. Transfer to a freezer-safe container and freeze for 24 hours.

    Read the Full Article >>

    Take a Hike! Trail Prep Workout

    Posted by Sport & Health on Oct 9, 2016 7:53:25 PM


    Get out and explore the great outdoors this Fall! With the leaves beginning to change, now is the perfect time to enjoy the crisp fall air. Our personal training team has put together the perfect workout to help you prepare for the trails. 

    Add this workout to your routine to prepare your body for the inclines, climbs and potential jumps you may encounter on your hike. This quick workout will condition your muscles for whatever hiking trail you decide to take!

    And be sure to check out our DC-area hiking guide

    Read the Full Article >>

    Push-ups to Failure for Extra Strength and Endurance

    Posted by Sport & Health on Sep 11, 2016 2:15:54 PM

    #ChestDay is the best day! Challenge yourself with this twist on an oldie-but-goodie workout staple, the push-up.

    Sport&Health Trainer McKenna Smet met up with Good Morning Washington's Larry Smith to demonstrate how adding a few simple props to your push-up routine can help you build strength and endurance. 

    "Instead of doing a certain number of push-ups and stopping, we're going to push to failure - until you cannot do another push-up," said Smet. "In this case, failure is success." Pushing to failure keeps the muscles under constant tension. "High-volume training like this keeps blood flowing to the muscles, helping you build size and strength," she said.

    "As you get tired, we're going to shorten the distance for you," said Smet as she adds a flat foam roller underneath Smith's chest. "This makes it a little easier for you and allows you to keep going." An at-home option would be a pillow or book - whatever you have handy that shortens the distance for you. 

    She recommnds having a friend nearby to place an object under your chest so you don't have to keep stopping.

    Read the Full Article >>


    Posted by Sport & Health on Sep 4, 2016 9:56:00 AM
    Read the Full Article >>

    Topics: Good Eats

    Gold Medal Workout Tips

    Posted by Sport & Health on Aug 12, 2016 10:29:45 AM

    We love the inspiration that comes from the Olympics... athletes pushing their limits and reaching new heights. Check out our series of Gold Medal workouts to get you in amazing shape! 

    Read the Full Article >>

    Training World Class Athletes at Sport&Health

    Posted by Sport & Health on Aug 12, 2016 10:17:58 AM

    For every athlete competing in Rio, there are countless people behind the scenes helping them get them ready for their big moment. Kevin Boyle, Director of Explosive Performance at Sport&Health, has had the pleasure of training seven of these athletes in his program. He recently met with Good Morning Washington to discuss training and injury prevention for our world-class athletes competing this summer! 

    Read the Full Article >>

    Take Your Plank to the Next Level

    Posted by Sport & Health on Jul 6, 2016 2:07:50 PM

     Planks are an amazing addition to your workout.  In addition to being one of the best exercises for core conditioning, this move also works your glutes and hamstrings, and helps improve both posture and balance.

    Take your planks to the next level with these tips from personal Trainer McKenna Smett. 
    Read the Full Article >>

    Take Your Workout to the Pool!

    Posted by Sport & Health on Jun 23, 2016 9:36:27 AM


    If you’ve never taken your cardio workout to the pool, you’re missing out! For a simple lap swimming workout, try progressing from 6-10 lengths of the pool, using different strokes with each workout. Work your chest and back with alternating laps of back crawl and breaststroke. Or try alternating laps of flutter kicks and the front crawl for an amazing upper/lower body workout.

    Or check out a few of our favorite pool workouts below!

    Read the Full Article >>

    Have a "Ball" with Crunch Variations

    Posted by Sport & Health on Jun 23, 2016 8:51:29 AM


    It's summertime, and that's got us thinking ABS! Mix up your abdominal routine with a "twist" on traditional crunches. 

    Rockville Sport&Health Master Trainer, McKeena Smet, recently spoke with Larry Smith of News Channel 8 about one of her go-to ab exercises.

    "What I ike to see in abdominal training is something more functional than a traditonal crunch that has you lying on the floor," she said. "This move with the medicine ball is more fun - and much more athletic. You'll get your heart rate up considerably with this exercise." 

    Larry was quick to agree with the effectiveness of the move. "Wow - because you're so stretched out, you can't help but keep your core engaged for the entire move," he said.

    Read the Full Article >>

    Squat it Out: 3 Workout Variations

    Posted by Sport & Health on May 12, 2016 9:29:22 PM

    The squat is a compound exercise that works the glutes, hamstrings, quads, calves and core. There are endless variations, try these options to switch up your workout, perfect your basics or challenge yourself.


    Read the Full Article >>

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