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    Sport&Health News

    Nutrition Tip: Simple Ways to Make your Holiday Favorites Healthier

    Posted by Sport & Health on Dec 5, 2016 2:15:21 PM

    Despite our best intentions, keeping extra calories at bay over the holidays can become a full-time job! Between the holiday parties, cookie tins at the office and family gatherings, the temptation to indulge is ever-so-present. Avoid the traditional holiday weight gain with a few simple food swaps and holiday party strategies

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    Thanksgiving Recipe Swaps

    Posted by Sport & Health on Nov 10, 2016 7:57:01 AM


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    Upgrade your Push-Ups with Gliders

    Posted by Sport & Health on Nov 10, 2016 7:02:28 AM

    It's hard to deny the benefits of the classic push-up, but sometimes you just want to take it up a notch! 

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

    "There's a big difference between your abs and core," said Smet. "Your core is what braces you overall. If your core is not engaged while performing this move, you're really not going to reap the full benefits."

    To perform the move, get into push-up position, with your feet on a pair of gliders. As you lower your chest to the ground, glide your feet out to the sides. 

    Want to really take this move into high gear? While still in the top push-up position, glide your feet in towards the chest, then back out, before going into the original push-up. 


    Check out McKenna and Larry's demonstation of the move in the video below!

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    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.

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    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

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    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.

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    Posted by Sport & Health on Sep 4, 2016 9:56:00 AM
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    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! 

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    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! 

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    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. 
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