Grab your friends Labor Day Weekend and join us for a weekend of fitness magic! On Labor Day, Monday, September 7th, we will observe the following modified hours schedule: Closing early at 5:00PM Kids Club closed. Please find the adjusted group fitness class schedules for all locations here. We wish you a safe & happy holiday!
It's no secret that our bodies are made of mostly water...anywhere from 50-70 percent. While humans can go about three weeks without food, they can only go about four days without water. Water is one of the most important substances on earth, as all animals and plants need it to survive. Drinking more water is one of the easiest (easy, yesssss! Bring it on!) things we can do to improve our health! And improve it quickly!
As we shimmy, shake and swim into the tropical days of July with a Sunshine State of Mind, we continue to share our series of tips and inspiration from our Onelife Summertime FitTeam. Here's what they've been up to, how they're staying fit and positive, whether they dig the beach or mountains, and more!
As we breeze into the tropical days of June with Summertime vibes and fitness adventures in mind, we continue to share our series of tips and inspiration from our Sport&Health Summertime FitTeam.
We are excited to announce that, per the Mayor’s executive order allowing health clubs to open, Sport&Health will be welcoming you back on Wednesday, June 24th. During these difficult past few months, we have been truly moved by the overwhelming support you’ve shown us and one another. While we all look to get back into our routines and stay active, fit and healthy, please know we are fully committed to providing you and our staff the safest environment possible. Our team is eager and committed to helping you get back into your fitness journey in a responsible way.
As we zoom into June, with summer happiness and tropical thoughts in mind, we continue to share our series of tips and inspiration from our Summertime FitTeam.
We are excited to announce that, per the Governor’s and Montgomery County’s executive order allowing health clubs to open, Sport&Health will be welcoming you back on Saturday, June 20th. During these difficult past few months, we have been truly moved by the overwhelming support you’ve shown us and one another. While we all look to get back into our routines and stay active, fit and healthy, please know we are fully committed to providing you and our staff the safest environment possible. Our team is eager and committed to helping you get back into your fitness journey in a responsible way.
What better way to start the summer than a delicious and nutritious grilled pizza! The shaved zucchini and prosciutto provide a beautiful velvety texture that pairs perfectly with the subtle smokiness of the dough from being cooked over the grill.
As we move into the sunny days of June, with the vision of peace, love and fitness in our future, we continue to share our series of tips and inspiration from our Sport&Health Summertime FitTeam.
As we move into the fresh and festive season of Summer, we look forward to enjoying both, the great outdoors, and the great indoors with you! From the farmer’s market to your family room, we continue to share our series of ideas, tips and essentials from our QuaranTeam. Here's what they've been up to, what they’re wearing around the QuaranCasa, how they're staying positive and fit, and more!
Here's what they've been up to, what they’re binge watching, how they're staying positive and fit, their favorite guilty pleasure and more!
Gyms and group fitness centers may have closed for the time being, but that does not mean we stop training. There are still plenty of ways to get your sweat on at home during these times of social distancing with abdominals being one of the easiest. Training abs requires absolutely no equipment. And since exercise equipment has become as scarce as toilet paper these days, you’re in luck! You literally just need your body and a space on the floor. I recommend training abdominals 3-4 nonconsecutive days a week. Abdominal Workout: Basic Crunch: Start by lying on the floor with your knees bent and your hands across your chest. Lift your shoulders off of the floor by contracting your abs and exhaling. Perform for 30 seconds. Russian Twists: Sit on the floor with your knees bent, reach your arms out front and clasp your hands together. Use your abdominals to twist your trunk to the right, back to the center and to the left. Perform for 30 seconds. Remember to sit up tall and do not let your spine collapse into the letter “C”. Plank: Get into a forearm plank position on the ground- forearms and toes on the ground. Make sure your elbows are directly underneath your shoulders and your feet are hip width apart. Maintain your spine in a straight line and keep your head and neck in a neutral position. Squeeze your quads, glutes, and core. Don’t forget to breathe. Hold for 45 seconds-one minute. Bicycle Crunch- Lie flat on the floor and lightly put your hands behind your head. Bend your knees and lift your legs up off the floor. Rotate your trunk by lifting up your shoulder blades while bringing your right knee and left elbow together. Alternate the crunch by touching the opposite knee to the opposite elbow and continue. Repeat for 45 seconds-one minute. Reverse crunches- Start by lying down with your arms by your sides. Raise your legs so your knees are bent to 90 degrees and your thighs are perpendicular to the floor. Exhale and contract your abs to bring your knees up and towards your chest and raise your hips off of the floor. Hold briefly and then slowly lower you legs to the starting position. Perform for 30 seconds. Side planks- Start on your right side with feet stacked on top of each other and your right forearm directly below your right shoulder. Contract your abdominals and raise your hips up until your body is in a straight line from your feet to your head. Hold for 30 seconds. Then repeat on your left side for 30 seconds. Repeat circuit 2-3 times based on your fitness level. For added inspiration and added fun, compile a COVID-19 /quarantine playlist with songs for the apocalypse- Don’t Stand So Close To Me- The Police It’s The End of The World- R.E.M All By Myself- Celine Dion U Can’t Touch This- MC Hammer Stayin’ Alive- Bee Gees Hot Blooded- Foreigner N.I.B.- Black Sabbath Toxic- Britney Spears Down With the Sickness- Disturbed Zombie- The Cranberries Add any other theme appropriate songs! Another fun twist is to find an accountability workout partner and do the workout with them on Zoom, Google Meet or Facetime!!! I hope this article inspires you to incorporate abdominals into your at home workout routine. Please reach out to me or any other Onelife Fitness personal trainer for advice and tips to stay focused and fit during these times.
The words “high protein” seem to be everywhere these days. So, what’s all the fuss about this mighty macronutrient? If your goal is to build more muscle and ditch the love handles (whose isn’t?), then you’ll want to keep reading. We’ve got the ins and outs of why protein should be your new best bud.
With all the camps, youth groups, playdates, and sporting games in play during the summer you might wondering how in the world can you get a moment of peace in the sunshine to yourself let alone enough time for a good workout. Well ladies, we’ve found a great way for the busy fit mom to have her cake and eat it too; and this one doesn’t have to fit into your macros!
Summer is almost here and we’re looking forward to spending more time in the sun and shaking off our winter shells. Perhaps our most favorite summer pastimes are grilling and eating al fresco with friends and family or traveling and vacationing where we can explore new dining experiences.
3 Ways To Spring Back Into Your Fitness Goals With Spring right around the corner it’s time to add fuel to your New Year’s fitness resolutions. Every fitness journey is full of ups and downs, stalled progress, and moments of mental and physical fatigue. If you’re currently feeling yourself getting off track from your fitness goals due to time constraints, family, or life in general the first (and probably the best) thing to do is to not beat yourself up over it. The second-best thing you can do is quickly figure out a way to refuel your fire and once again start blazing a trail towards success. Whenever I’m feeling like I’m in a slump or I’m experiencing stalled motivation I use one of these three tools below to help jump start my mojo, I hope one of these strategies will resonate with you and get you back on track right in time for Spring. #1. Use An Accountability Mirror This has been one of the most powerful tools for me by far and one that I incorporate into my daily routine regardless if I’m stuck in a fitness rut or not. However, in order for the accountability mirror to actually be effective you have to be willing to be brutally honest with yourself; after all, what good is it to hold yourself accountable in half truth? The accountability mirror can be a very powerful tool. You certainly don’t need to be cruel to yourself, but you must cut the through the excuses and the internal lies you may have been telling yourself in the past in order to yield actual results. To put this into effect, rethink your current fitness goal and break it down into daily actionable steps you can take to help you achieve it. Once you’ve got your daily goal write it on your bathroom mirror with a dry erase marker. Now every time you wake up your objective is to walk in front of that mirror, look yourself dead in the eye and state your daily goal out loud including why it’s important to you. Then, every night before you retire to bed your objective is to stand in front of that same mirror, look yourself dead in the eye and either praise yourself for hitting your goal for the day or explain to yourself that no excuse is viable for allowing yourself to fail and verbalizing an action plan to avoid failure the following day. This may sound a little woo-woo for some, but if it’s good enough for your favorite basketball player to do on a daily basis then it’s worth a shot, right? #2. Attach Your Goal To An Even Larger Commitment Physique competitions, Tough Mudders, 5k runs-you know what each of these have in common? The natural result of preparation for these events usually causes the contestants to get in the best shape of lives. If you’re currently struggling to get back on track with your fitness goals it may be because your vision isn’t attached to a large enough commitment to kick your dedication into high gear. Studies have shown that we are more likely to achieve larger more unrealistic goals with bigger commitments than smaller more realistic goals- because we know the smaller goals are easier to obtain, in most cases we’ll subconsciously allow ourselves to procrastinate and postpone execution. While being the next first place winner at The Cross Fit games may not be a desire of yours, as they say, “Aim for the stars, if you miss at least you’ll land on the moon.” #3. Get Competitive With Your Friends So maybe competing with a bunch of strangers in order to pull yourself out of your fitness slump isn’t your cup of tea, fair enough. But have you ever considered some good old friendly competition with your closest buddies? Towards the middle of last November, I started running outside at 4:00 a.m. every morning as I had felt my body becoming too pampered with its warm and toasty indoor cardio sessions on the Stair master. When a friend of mine caught wind of my new endeavor he asked me if I’d be interested in doing a run challenge with him for the rest of the month. He told me that he’d like to make a friendly wager for bragging rights and see who could run 50 miles or more outside and even though I had never run more than 1.5 miles at a time my highly competitive self happily accepted his challenge. What was the result? Well, not only did I end up logging a total of 54 miles in 18 days and beating my friend by more than 20 miles, I also dramatically increased my endurance, and lost a little over 7.5 pounds. There’s something about competition that tends to bring out the best of us and fortunately or unfortunately with most fitness goals the only person you’re competing with is yourself. If you have some close friends who are as passionate about living a healthy lifestyle as you are you might want to consider getting together and doing some mini challenges with one another to keep you on track to reaching your fitness goals. Whatever reason you may have used to allow you to fall back from your fitness goals, just know that there’s no time like the present to spring back into action. If you currently use one of these three strategies to rekindle the fire inside or you have other tactics that you incorporate in your daily life to keep you on track, I’d love to hear about it! Feel free to leave us a comment below or reach out to us on our social networks so we can have a community discussion and help one another live our best lives!
Tis the season to get fit! “Do something now that will make the person you’ll be proud tomorrow to have been the person you are today.” During the holidays, we all have that incredible urge to postpone our goals. However, momentum is key to our success. Rather than postponing this year, join our team in the commitment to your health and fitness goals. It’s easy to work in a 15 minute blast to all your holiday festivities. Try this!
I knew going into 2016 that it would be a year of big changes. My wife and I had just had our first son, we moved to Atlanta to be closer to family and I was starting a new career. Stressful as they are, I welcomed every one of those changes. Between stepping into the craziness of being a first-time dad and moving away from my whole life as a Bostonian, everything was in a constant state of motion. It was a roller coaster, but one that I loved riding. One change was not planned and it brought the whole ride to a stop. At 35, after a lifetime of perfect health, pushing myself as an endurance athlete, and barely seeing a doctor for any reason, I found out that I am a diabetic.
In the months since Summer has ended, I have been getting asked more and more about how gym members can motivate themselves; or find the motivation they once had. A lot of my own personal training clients know that on the days that they don’t see me, I expect to see them at the gym doing the homework I assigned them or taking a group fitness class. Belonging to a gym that offers tons of group fitness classes per week is a great perk that all gym members have access to. I am as disciplined as they come and even I struggle some days. These are the days that I turn to group fitness classes for motivation. I know that the hardest part is just getting in the door. If the group fitness instructor sees me, I know I am now going to be held accountable and I can’t just sneak out of the room. When I look around and see the other gym members, I instantly feel motivated. If they are in there and ready to work, I need to be too. There is something about working out in the presence of others that subconsciously pushes us further than we would push ourselves. Another great benefit is the fact that I get to meet new people and socialize with people other than just fellow trainers and gym staff. I meet a lot of gym members and it makes me feel like I truly have my own little gym family. For those who are just starting out with the gym and feel uncomfortable around weights or with form, group fitness classes are a great way to learn proper form and technique without feeling singled out. That way, when you go to work out on your own on all the top notch equipment you’ve feared up until now, you will have no problems now that you know exactly what you’re supposed to do.
Halloween is here and so is all that yummy bite-sized candy! But what does it take to burn off all those extra calories? McKenna Smet, trainer at Sport&Health, will walk you through some exercises that will help you negate the Halloween candy binge.
Let’s be REAL. Halloween is here and whether you have kids or not, bite-sized Halloween candy is everywhere. From people bringing it to work, to seeing it at the grocery stores on sale, it’s unavoidable and easy to be tempted! So, I dug deep into my womanly self to not think about how much I love chocolate and came up with strategies to help you with candy cravings. Trust me, I’ll be using these strategies too.
Where I find my recipes: Pinterest is a lifesaver. It saves key words that you search with and then recommends recipes you might like. I search using these keywords: Paleo FODMAP Whole 30 Gluten Free Lactose Free 2 ingredient 3 ingredient Healthy Vegan How does food-shopping work? At first I went to the grocery store and spent hours shopping on Sunday morning. Then I discovered Giant Peapod and Harris Teeter Express Lane and it changed my whole meal prep game. For a small service fee ($2-4) you can order your ingredients from the comfort of your own home and pick it up curbside from the grocery store. You save hours. You can even get it delivered for a larger fee.
Here’s a list of proven daily habits and behaviors that will help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you. Once you choose, ask yourself the following question:
As a nutritionist, so often, people ask me why they always feel hungry, even though they tell me they “eat healthy.” That is always a complicated question to answer and the right response is not usually the same for everyone. There are so many variables, but there are some universal truths that anyone can apply to their own habits. Here are five:
We can all agree that walking around your neighborhood on Halloween night “trick-or treating” for candy with your kids/friends is a great way to get some cardio in. But if you want to get more creative for the Halloween season, this Halloween pumpkin workout is a great total body circuit for you and your friends to try. Invite people over and tell them all they need to bring is their own pumpkin. Complete 20 reps for each exercise and try to do at least three rounds of this workout.
We all want to age better and have a dynamic lifestyle for a long as possible. We also want to make the best possible choices in how we enjoy our years with our family and friends. Current research has provided a dramatic demonstration of how those very personal choices affect our health. Two important ideas emerge from this information:
It's Fall and the weather perfect for an endurance race such as a marathon! While there are many aspects that go into training for a race such as a marathon, today we are going to discuss strength training to enhance performance. In addition to putting in the miles, checking nutrition, and sharpening mental toughness, strength training will be a huge piece of the puzzle when to being a successful runner. Are your legs strong enough to carry you the distance you need to go? If so, will they be wrecked post-race or will they bounce back quick? I have completed eight marathons in my running career thus far. At the beginning of my marathon career, my legs were weak but I survived and felt like a zombie for a couple of weeks… in my most recent race, my legs were as strong as they have ever been and I recovered in just a couple of days. When I first began distance running, my training was just that… distance running. Running and only running. With only this type of training, the races were brutal. Painful! Just thinking about how my calves, hips, and quads felt make me cringe. After suffering through a couple of times, I decided to change things up and get my legs as strong as possible. I began squatting as heavy as possible, lunging, and adding in BOSU exercises to strengthen ankles and stabilizers. The results were amazing. When I would typically be demolished from a marathon and be bed bound for at LEAST 24 hours, I was able to shower right after the race and go celebrate with my crew… pain free! And that my friends, is the power of strength training. You must have all pieces of the puzzle to be optimal in your running… especially lifting heavy objects!
When you think of Halloween, what comes to mind…? Is it trick-or-treating for candy with your kids? Is it throwing costume parties for your friends? Is it telling ghost stories around the campfire? Is it carving pumpkins? Is it all of the above? These Halloween recipes are sure to delight! Halloween is a time for superstition, entertainment, and fun! It is such a popular holiday for families around the United States, which makes it an ideal time to celebrate; and what better way to do this than to host a party for your closest friends. Before you go out trick-or-treating with your kiddos, invite your friends over for a costume party of your own to celebrate this spooky time of year. Keep in mind not all parties have to serve unhealthy foods in order for your guests to be impressed. These healthy Halloween food and drink ideas are great way to “treat” the company you will be having over at your house.
When was the last time you measured out a 5-ounce glass of wine? That’s right, it turns out there are more than three glasses of wine to a bottle. In fact, most 5-ounce pours have 125 calories: over 625 calories per bottle. Let’s say you’re having just 5 glasses of wine each week – and that you’re adhering to that strict 5 ounces. You’re going to gain a pound (or 3500 calories) in a little over a month. That’s just from drinking wine.
Need some motivation? Check out this amazing story about Pat Horan, Wounded Warrior, training with Sport&Health for the Army 10 miler! You can't help but be inspired by Pat! This retired Army Captain was shot in the head in Iraq 10 years ago and is now training with a Personal Trainer and Pilates Instructor for for the run of his life. Check out this clip from WUSA9 featuring Pat and his success with Sport&Health!
Summertime is a great time to watch your weight when there is a plentiful supply of healthy fruits and vegetables, grilled foods, and active outdoor living. When you succeed at eating healthy foods and avoiding junk, you probably attribute the bulk of your success to your ability to resist unhealthy impulses, the sheer power of your mighty will. Likewise, when your healthy eating disappears, and you start to regain the weight you lost, it’s your inability to exert self-control that takes much of the blame.
Nothing better then a warm cup on a crisp, "chili" autumn night Adding extra-lean turkey as your source of protein as opposed to ground beef is a heart healthier choice; low-sodium vegetable broth is another great alternative to eat cleaner, by reducing sodium intake! READ MORE & Enjoy! What you need: 1 large sweet potato 1lb extra lean ground turkey 1 red bell pepper 1 onion 1/2 cup celery 1/2 cup carrots 1 can diced tomatoes 1 can tomato sauce 2 cups low sodium vegetable broth 1 can red kidney beans Spices - chili powder, curry, coriander, cumin, salt, pepper, paprika, onion/garlic powder 1.) Sautée the onions, garlic and ground turkey in a skillet 2.) Chop up all the vegetables and toss into the crockpot. 3.) Add tomato sauce, vegetable broth, and turkey mixture to the slow cooker. 4.) Cook on high for 4 hours or low for 6 hours. 5.) Add the red kidney beans with 1 hour left to cook. 6.) PRESTO!
Everyone would like to burn more calories faster and better, but is it actually possible to boost your metabolism and lose weight just by eating? It is, if you eat the right kinds of foods at the right times, in the right amounts, and by eating those foods that burn more calories by chewing and digesting them. At one time, it was thought that a calorie was simply a calorie. We used to think that if you eat 500 calories of carrots or 500 calories of cheesecake, your body will burn or store them exactly the same, right? Wrong! Newer science tells us that calories are not all alike, and it's important to know how they affect your metabolism.
Everyone would like to burn more calories faster and better, but is it actually possible to boost your metabolism and lose weight just by eating? It is, if you eat the right kinds of foods at the right times, in the right amounts, and by eating those foods that burn more calories by chewing and digesting them.
Satisy your fall sweet tooth with our nutrient filled twist on the coffee house favorite! 1 Cup Unsweetened Almond Milk ¼ Cup Pumpkin Puree 1 Frozen Banana 1 Cup Spinach ½ tsp Pumpkin Pie Spice 1 Scoop (about 20g) Unsweetened or Vanilla Protein Power Top with1 tsp roasted pumpkin seeds or sprinkle of nutmeg Simply combine all ingredients in a blender and BOOM… your pumpkin spice craving is satisfied without paying $5 or more for a sugar filled drink from a local coffee house!
Sport & Health will have adjusted club hours on Monday September 4th, in observance of the Labor Day Holiday. Please check with your club or on your club's webpage for adjusted Group Fitness Schedules and enjoy this time with family & friends. Bethesda Sport & Health will be open 7am until 6pm.
Sugar is one of the most harmful ingredients found in processed foods today. While the list goes on and on as to why you should go “sugar free”, check out my top 10 reasons to “quit” sugar. Sugar contains empty calories that are not giving any nutritional value whatsoever. What a waste! Has been shown to cause mood swings, anxiety, and irritability. As it turns out, sugar is only enjoyable during the 15 minutes that we are consuming it… then party’s over. May slow weight loss. Oh no! High insulin levels can cause extra carbohydrates to be stored as fat instead of being used as fuel. Can lead to diabetes. The pancreas must work harder when sugar is ingested. When the overworked pancreas can no longer keep up, diabetes can occur. Decreased immune system function. Nobody likes being sick! Tooth Decay. Remember when your mom said that eating all that Halloween candy would rot your teeth? Well she was right. Sugar is addictive! Consuming sugar will cause the release of Dopamine in the brain (the feel good hormone). You may find yourself consuming more… and more… and more to get that same “feel good” feeling. Can affect your mental game. Sugar has been shown to cause foggy mindedness. Remember that sugar crash you had after you ate an entire slice of cheesecake? I saw you passed out on the couch. Wow. Can up your risk to cancer! Yes, the dreaded C word. Help your body avoid cancer by keeping your insulin levels normal and avoiding sugar. Sugar just isn’t all that satisfying. It’s true. One may be enjoying it when consumption is happening however, that satiety is short lived. Choosing a natural option like fruit will leave you feeling more full and satisfied than a cookie loaded with sugar.
Corporate wellness programs are sprouting up all over for quite a few major businesses and companies. Smaller firms are also instilling types of these programs as well. They started to become introduced in the mid-90s with companies starting their own wellness programs. Since then, more and more businesses have established wellness programs that have benefitted their company. There are literally hundreds of good reasons for incorporating a wellness program in any type of business.
Two similar trends that have grown exponentially over time is children's access, addiction, and reliability to staying indoors with technology, and their resistance, opposition, and dislike towards going outside for physical activity. Most young kids nowadays are not being challenged physically to maintain their health; most choose to play video games, or choose to watch television, etc. as opposed to going and playing outdoors.
It’s easy to find an excuse not to workout while you and your family or friends plan a vacation to an extravagant, relaxing getaway resort. It’s also easy to fall out of your habitual exercise regime since you typically won’t have access to much of the equipment you see in your normal, everyday gym.
Sport&Health will observe the July 4th holiday with adjusted hours from 7am until 4pm on Tuesday July 4th Kidz Klub will be open during morning hours only. Please find adjusted group fitness schedules here In honor of our nation's independence, we hope that you will take time to celebrate with family & friends.
Cauliflower biscuits? Ew, gross!Just give me a regular, carb-loaded, buttery biscuit Did you think the same thing when you read the title of this blog? Don’t rule out this white, nutrient-dense vegetable just yet! It has multiple benefits in bettering our overall health include fighting cancer, boosting heart/brain health, detoxification and anti-inflammatory properties. Not to mention being loaded with multiple vitamins and minerals. Cauliflower is a great alternative to consider when you are trying to lower your carbohydrate or calorie intake.
Need some fitness inspiration on the go? Download our latest mobile wallpaper to keep yourself focused on your health and performance goals!
1. FitRadio Music can be a potent motivator, whether you’re powering through the final miles of a road race, pushing through a PR or meditating on your favorite mantra, your tunes can make or break you. FitRadio allows you to choose from popular workout styles, music genre, BPM (beats per minute aka tempo) and mixes from popular DJ’s to get you through your workout. Our favorite feature? The pace matched music and distance tracking for you cardio fiends out there. Download it now. Seriously.
Try this lightened up version of a summer favorite and enjoy! Ingredients: 1/3 cup melted coconut oil 1/2 cup organic blue agave 1 and 1/2 teaspoons pure vanilla extract 1 and 1/2 cups whole wheat or oatmeal flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon ground cinnamon 1 large egg, at room temperature 1/2 cup plain Greek yogurt, at room temperature 1 cup shredded zucchini, squeezed to drain liquid Directions:
Follow our five part series for Baseball players written by Explosive Performance Director, Kevin Boyle. Baseball Season Is Finally Here! Fans And Aspiring Athletes Want To Know How MLB Players Prepare Themselves To Hit And Throw For Power, And How They Can Stay Healthy This Season. Part 2: Preventing baseball injuries, improving performance through core training
Unless you have been under a rock, you have most likely at some point heard of perimeter shopping at your local grocery store. What does this mean exactly and is it something you should consider? Perhaps! Perimeter shopping refers to the method of grocery shopping where the consumer shops theouter perimeter of the store and avoids the innermost section. The theory is that most storeskeep their fresh produce, refrigerated, and frozen sections on the “perimeter” of their stores. Ifone was to shop ONLY the perimeter, they would be less likely to encounter packaged,processed, often high in sugar goodies usually located in the center isles.
Whether you are someone that has never ran for distance, race occasionally and want to take your running to the next level, or a seasoned veteran looking to hit a new PR, check out the following tips to help you conquer your next race! The weather is warm and sunny, road race season is well upon us. Soon, you will be seeing various local road races taking place almost every weekend and around every corner. These races typically benefit a good cause, present a memorable way to spend time with family/friends while being active, and are just an all-around great time… not to mention the t-Shirt and medal at the finish line!
April is the time to “spring into fitness.” As a personal trainer I work with clients daily who all share the common goal of LOSING BODY FAT. In fact, I would estimate that 75% of my clients state that as their primary goal. I am going to be 100% honest you folks: you cannot “out train a bad diet.” So if your goal is to lose weight and/or reduce body fat, we must get you eating responsibly and strategically. I want to share my personal “Top 10 Tips” for eating properly, tips I use when consulting with clients and friends regarding nutrition. Enjoy!
No matter how many or what types of workouts you’re getting in each week, it’s your nutrition that plays a starring role in determining your fitness gains. Don’t neglect this critical aspect of training! A proper post-workout meal will help to build and repair muscle, decrease stress, replenish energy stores, and keep your metabolism stoked for the rest of the day.
Not seeing the fitness results you want? Or perhaps you're just starting out and unsure of how to begin? Whether you're new to working out or a fitness veteran, we can all use a little help sometimes. Below are our top five ways enlisting a personal trainer's help can take your training to the next level.
Need some fitness inspiration on the go? Download our latest mobile wallpaper to keep yourself focused on your health and performance goals!
New to a fitness routine and not sure where to begin? Our personal trainers have put together their top 10 moves for beginners to get you started on the right track. To help you ease into your new plan, we recommend using your own bodyweight or light dumbbells until you are comfortable with the moves. And if you need help with any of these exercises, be sure to ask one of our friendly trainers for some tips - they'd be happy to show you the ropes!
Now that temperatures have dipped, I start to crave warm comfort food and cozy dinners in. My favorite types of recipes to make this time of year are soups, stews and chilies. I mean… How much cozier does it get than a big bowl of warm soup? In addition to the comfort-factor, I love soups and chilis for many reasons:
Ah, January... a time to take a look back at what we wish we had done differently over the past year and how we want to overhaul our lives for the better in the new year. We spring into action, excited about brining in change and then... something happens. New Year's resolutions get a bad rap, but maybe we are just doing it wrong. Our fitness team share the top 5 reasons New Year's resolutions fail.
When January rolls around, many of us make big New Year’s resolutions to change our whole diet in order to start the year off right. But here’s a question… Why not make a resolution to just start the day off right? Making a smaller, simpler promise increases the chances you will stick with it throughout the whole year!
Supplements are just that — supplements, not replacements. Paired with a healthy diet, they can help keep the body strong and well by focusing on prevention and support. They can also help to address specific health needs related to your joints, heart, brain, digestion and more. Research indicates that optimal levels of some nutrients are tough to obtain from diet alone, thus… supplements!
Research proves that sitting too long increases your risk for a slew of health problems including heart disease, cancer and Type 2 diabetes - not to mention the sore lower back, tight shoulders and stiff neck that often accompany sitting in an office chair all day. Taking a few minutes out of your workday for some office yoga is a great way to counter these concerns. And you'll enjoy a little stress relief to boot!
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. The Classic: Mashed Potatoes The Fix: Switch white potatoes out with nutrient-packed sweet potatoes. Serve mashed with a small dab of butter and cinnamon, or bake up some crispy cinnamon-dusted sweet potato rounds at 450 degrees for 25-35 minutes, depending on thickness. Want to cut the carbs further? Swap out the potatoes for mashed cauliflower. You can make them extra creamy by whipping them with a touch of cream cheese or heavy cream.
Get satisfied, not stuffed, this Thanksgiving! Our team shares their lightened up version of classic Turkey Day eats. You'll enjoy all the traditional flavors you love without the guilt! Lighten up your mashed potatoes For every 1 cup of heavy cream called for, try 2/3 cup of skim milk and 1/3 cup of olive oil. You'll lower the saturated fat and save on calories. Or better yet, replace the potatoes with cauliflower! Want to go dairy-free? Skip the milk and cream altogether, replacing with chicken broth and a little bit of olive oil (1 tbsp olive oil for every 1/2 cup of chicken broth).
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."
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. Ingredients: 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 Directions: Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper. 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). 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. 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. Add remaining ingredients, including the pumpkin, and bring to a simmer. 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. 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! Ingredients: 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 Directions: Using a food processor, blend the bananas, pumpkin, maple syrup, and pumpkin spice thoroughly. Transfer to a freezer-safe container and freeze for 24 hours.
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!
#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.
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!
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.
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! Need pool access? Find a Sport&Health pool View our pool workout ideas on Pinterest
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.
A sedentary lifestyle is one of the 5 major risk factors (along with high blood pressure, abnormal values for blood lipids, smoking, and obesity) for cardiovascular disease, according to the American Heart Association. Physical activity is key to preventing heart disease and strokes, the nation’s No. 1 and No. 5 killers. Show your heart some extra TLC with these workouts that provide amazing heart-health benefits!
5 Sweet Summer Treats to Stay Cool Summer makes it easy to get out and be active with great weather but that great weather can also bring the need for a sweet treat – hello, ice cream man! Say yes to the temptation by satisfying your sweet tooth with one of these quick and healthy sweet treat ideas.
5 Fall Soup-er Foods There are so many things to celebrate about the Fall season – crisp, cool air; rich colors and fun activities for all. Fall also brings nutrient-rich produce to keep you happy and healthy all season long. These five easy-to-find super foods are not only good for your health, they can be quite comforting! Try all five super foods in this Roasted Butternut Squash Soup and enjoy a great fall comfort food.
What would Spring & Summer be without a great backyard BBQ? Make your soiree even better with delicious, healthy dishes that everyone can enjoy! Below, our team shares their favorite things to throw on the grill + BBQ side dishes that won't undo all of your hard work at the club. The best part? No skimping on taste!
During all of my interactions, the staff has been friendly and helpful!
What a great gym! Chang Yi and his staff are exceptional. I have been a member of this gym for over 10 years, you can definitely see a lot of new equipment, new staff, and new positive energy.
I am beyond satisfied with the service I have received, the excellent new equipment, and the results I have achieved in such a small amount of time. During the past month I lost weight and dropped one dress size.
There is a wide variety of machines and fitness tools to use throughout the facility and every time I have been in to workout it has been completely spotless. Looking forward to continuing to meet my fitness goals with this great company.
This is a great gym with more than everything one needs in a gym! The equipment is good and the cardio area is bright and energetic. There is ample room for free weights and stretching. I have found the classes to all be excellent with very good instructors. And, an added bonus is free, available parking.
This is a great place to work out and get fit! I've workout out here a couple of times and you are greeted with a smile the moment you arrive at the club! All the staff members are very helpful!
The staff is friendly and helpful. The GM was great and helped me with my membership. overall, it's a great place to work out.
Sport&Health is where I began my fitness journey over a year ago. Ever since joining I have felt 100% at home every time I walked through the front door. The staff, trainers, and management have been nothing but uplifting and accommodating and the renovations have only made the gym better.
I would highly recommend this gym to anyone who is searching for a family,friendly atmosphere. You won't regret!
The staff is so friendly and accommodating, and the gym is awesome. So clean with a wide range of equipment. Totally recommend!
Excellent gym. Awesome classes as well as weight rooms and plenty of aerobic machines. Staff is exceptional.
In love with the gym. Adorable environment, lovely and friendly staff that I have a big respect! Everything is organized and always cleaned!! Also great and professional trainers who are always ready to help you. Awesome place for family and friends. I enjoy every moment when I am there.
Sport n health is my happy place! It's like my second home. The staff is friendly, approachable, knowledgeable and helpful. The upgrades to the equipment have been awesome and made my workouts fun and challenging. The vibe at sport n health is awesome. As a woman I feel comfortable and accepted and always am excited to walk into the club!
Super-dedicated instructors, trainers, and staff!
Administration and staff are so helpful and willing to talk to you and give you the time of day. Knowledgable and friendly!