Fitness dreams really do come true. We're so grateful for our amazing members, and sharing their transformation stories means everything to us. Ted Martinez started his fitness journey over 2 years ago where he met a trainer that transformed his life. After losing over 50 pounds, he has regained his confidence and has had the opportunity to grow emotionally, physically, and mentally. Ted has now competed in triathlons, learned to surf, and joined our community from the clubs that has changed his life around for the better.
Peace of Mind is essential. And exercise is the most powerful force on earth to boost your mind and your body. Exercise reduces stress and anxiety, reduces risk of depression by 25%, boosts endorphins and much more. READ MORE / BOOST YOUR MOOD TODAY https://knowablemagazine.org/article/mind/2022/exercise-boosts-brain-mental-health https://www.reebok.com/us/blog/685330-5-ways-exercise-improves-your-mental-health
Fitness can be FUN! Move in the direction of what you LOVE! There are so many choices and we can help with every fitness level! The key is to GET STARTED! It only takes 21 days to build a new habit! COMMIT to a regular routine and stay on track! Add your workout to your calendar and set an alarm or alert! (make it a priority, not an option!) NO PLAN? NO PROBLEM! We've got you covered! Check out our Group Fitness class schedules and we'll take care of the workout for you. Whether you're looking for strength training, cardio, building lean muscle, flexibility, mental relaxation and more, we've got all the classes to fit your needs! Bonus: Find a friend to help hold you accountable. It's more fun working out with friends and you'll make friends in our amazing group fitness classes!
Eat clean. Make the majority of your diet whole, natural and unprocessed foods including lean protein sources, fruits, vegetables, and whole grains. Spring clean your mind. Try adding yoga and meditation to your routine in order to combat stress and improve one’s mindset. Mindset matters. Spring is a season of new beginnings and change. If you only lift weights, try adding cardio to your routine. Onelife has a variety of free group fitness classes for all levels. If you’re a cardio bunny, try adding strength training to your routine. The benefits of weight training include: building muscle, burning fat, and improving one’s overall fitness. Ask one of our awesome personal trainers to assist you with designing a new strength training program today!
We will observe the following hours this Easter Sunday All Sport & Health Locations: April 17 - Closing early at 4:00PM. Check with your club for special Kids Club hours. We wish you a safe and happy holiday with your loved ones. As always, thank you for being the most amazing members in the world!
New Year, new habits! This year, ditch the diets. To hit your goals and maintain them, sustainable healthy habits are the way to go. Picking practices and behaviours that you can maintain for the rest of your life ensures that you lose weight, get healthy, and stay that way without the dangers of on and off again dieting.
We LOVE tase.au, they always have amazing recipe that are quick and easy to make for individuals on the go. We scoured the site for their healthiest, mouth watering recipe that your little fit ones will crave as they begin their school journeys once again. Whether you pack these for lunch or save them for an after school energy boost, each snack is nutritious, delicious, and ridiculously delectable! Take a look at the list below and click the name of the snack to view the recipe.
Cooler weather is right around the corner and if you're anything like us you'll soon be trading in your light summer salads and pastas for hardier meals to keep you full and warm. Regardless, most people who have trouble consistently meal prepping and maintaining a healthy eating plan often complain that lack of flavor and variety is what keeps them from making the full commitment. This is where having an herb garden at your finger tips becomes the ultimate hack to staying on track!
One of our favorite things about Summer? All the deliciously fresh catches from the DC fish market! At the top of that list is mouth watering mackerel; when grilled, this salt water fish is tender, slightly smokey and packed with nutrients which makes it a light dish that's perfect for a hot summer day. We hope you enjoy this recipe as much as we enjoyed eating it!
Our favorite thing about Spring/Summer?!? Well, besides saying goodbye to unforgiving winter months, all the AMAZING fresh fruit we get to eat from our local farmer's markets! This five-minute and five-ingredient super refreshing recipe is made with gorgeously creamy burrata cheese and sweet summer strawberries; it's the perfect way to cool down on a warm day while keeping the calories in check!
Building healthy habits is all about making it easy. A cluttered pantry and fridge full of old cereal, sugary granola bars, and half used condiments that are crusty around the edges can make it harder than it needs to be to reach for the cucumbers and peppers.
When Carolina decided to change her life she knew she needed the help of an expert that would be just as committed to her goals as she was. With the help of her Explosive Performance Trainer Ashley @ash_spoto_ , Carolina was able to lose over 100 pounds! But this story isn't just about weight loss, it's about the new life Carolina found afterwards. Shopping for clothes is no longer like walking into a haunted house, walking up the steps no longer makes her knees ache like she's climbed Mt. Everest, and her abundant amount of self love now pours into the world through an unsurpassed love for all. We hope you enjoy hearing her story as much as we did.
In the fall of 2017, I weighed 312 pounds. At the time, it didnt bother me as much but I never put in the effort or attempted to make a change as if it didn’t matter. Days went by and I noticed my lack of strength, clothes not fitting, confidence falling and pains all over my body. Aside from those effects, my personal life changed dramatically as well without any warning and it felt as if I wouldn’t get back up. However, I knew that these changes in life happened for a reason. I took it as a sign that it was time to change my lifestyle. Without hesitation, I got up the next day and went to go get a gym membership. I started doing basic exercises like running and lifting some weights. As time went on I noticed the progress I was making, but I wasn’t where I wanted to be. That’s when I reached out to my friend London. I knew London beforehand as he and I worked out at the same gym and became friends before we both ended up at Sport&Health. He knew how badly I wanted to change and without hesitation he took me in as a client. London unlocked the hidden potential in me and brought out the core strength and determination that not even I could find on my own. To me, having someone who is your friend and knows the battles you have faced as your trainer is the best thing you could have because he or she knows how much you want to make a change and will push you to your max. Since then, I continue to grow stronger and wiser when it comes to my health and lifestyle outside of the club. I now weigh 212 lbs and have never felt better. It’s been an incredible journey. I only hope to inspire others with everything I’ve learned and have been taught.
I personally will never understand the person who added sugar and butter to the already so buttery and classically sweet, sweet potato but they did it and now we all love it so here I am making a “healthy” version but really it’s just nature’s original version with a tweak or two because the food industry made us do it.
As the weather gets colder, our cravings get warmer. We start to desire a comforting bowl of warm soup, chili, brownie… chocolate chip cookie…? Anyone else? I know it’s not just me! As soon as fall comes upon us there are fun seasonal treats to try all fall and winter long. It’s basically 5 months and almost half the year in holiday mode, which is great for our social lives but can be detrimental to our health and fitness goals!
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.
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!