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TBT: Citi Open Players Gym

This #ThrowbackThursday, let's relive our pop-up gym from the 2018 Citi Open...

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Labor Day Hours

All the info you need regarding our 2018 Labor Day hours...

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Citi Open: Sport&Health Style

Here's a little behind-the-scenes action from the 2018 Citi Open...

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Five Healthy Habits

Want to live a healthier lifestyle? Read about these five healthy habits.

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The Steps to Mindful Exercise

Here are 5 important steps to Mindful Exercise!

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Healthy Alternatives For Your Cravings

Whether it's sweet or salt, here's how to curve that craving!

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DO I HAVE TO BE ON A D.I.E.T.?

Forget the diet and learn the best way to eat for your body.

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How-To: One-Legged King Pigeon Yoga Pose

A Non-Yogi Guide to the One-Legged King Pigeon Yoga Pose

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Reasons to Drink MORE Water

Forget that sugary drink. Drink water!

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Old Town Sport&Health Member Overcomes Obstacles

Read more about Old Town Sport&Health member, Jeff Swedarsky's hard work and accomplishments!

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Delicious vegetable pasta recipe

Hosting a Fourth of July party? Try this new and tasty vegetable pasta recipe!

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Fourth of July Hours

Everything you need to know about our Fourth of July hours...

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Tips and Tricks on How To Stay Fit On Vacation

Don't lose track of your progress just because you're off your routine and away from home!

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BEGINNING BEACH BODY BASICS

Summer is here and these are some simple steps to start to get your beach body back!

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Safer Suncare Products for Everyone

With Summer right around the corner, here are all the best suncare tips and tricks!

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Finding Fitness: A Success Story

Sometimes all you need is a little guidance to begin living your best life yet...

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Your Zumba Questions Answered!

Interested in trying out Zumba, but have a few questions? We're here to help!

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Healthy Vegan Salad Recipe

Indulge in this healthy salad packed with nutrition for our vegans!

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The Perfect Breakfast Recipe for Mom

Cook up this delightful meal to start your Mom's day off right!

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10 Fitness Gifts all Active Moms will Love

You can never go wrong with these gifts for your #FitMom!

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For the Love of Fitness: A Mother's Day Success Story

An inspiring story about one of our amazing Mom members...

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Memorial Day Hours

Everything you need to know about our Memorial Day Monday hours...

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Reduce, Reuse and Recycle with the Pilates Method

By Nancy Sanchez, PMA Certified Pilates Teacher

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This Workout is Hot, Hot, HOT!

Spice up your Cinco de Mayo with this special edition workout...

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Heart Healthy Turkey Burger Recipe

Protect your ticker while enjoying a delicious meal!

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Easter Holiday Hours

Everything you need to know about our hours for Easter Sunday...

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Coping with time change

Let's Spring into a new season...

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Thomas Hong: USA Speed Skater & Explosive Performance Athlete

The fitness journey of a professional athlete...

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Detox Smoothie Recipe

Start fresh for the New Year...

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Meal Prep for the New Year

Everything to help set you up for a successful, fit New Year...

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Overcoming Gymtimidation

Tips and tricks to help motivate you and stay on track with your goals....

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Fit for the Holidays

Stay on track with your health goals during the most tempting time of the year!

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Give the Gift of Fitness

Calling all last minute shoppers!

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7 Healthy Ways to Attend Holiday Parties

Tips & tricks on how to attend holiday parties without losing track of your goals...

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Sport&Health December Holiday Hours

Get the low down on all of our December Holiday Club hours...

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Dining Out Do's and Dont's

How to conquer eating out a lot this holiday season...

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Can your waistline survive the holidays?

Tips on how to stand the test of the holiday season and maintain your health.

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Sport&Health Thanksgiving Hours

Everything you need to know about our 2017 holiday club access...

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Tom Lennon, Trainer, EMT, Endurance Athlete, Dad and Type 1 Diabetic

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.

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The Benefits of Group Fitness Classes

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.

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You Ate It, Now Negate It - Halloween Candy (Video)

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.

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Here are 5 Easy Tips To Help Curb your Halloween Candy Cravings

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.

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Meal Prepping 101

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.  

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10 Easy Habits For Fat Loss

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:

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Whiskey BBQ Ketchup!

No Words!! What could be better?? Use as a go-with for burgers, fries, chicken, anything!  

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5 Reasons You're Starving

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:

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Halloween Pumpkin Workout

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.

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THREE PILLARS OF DYNAMIC AGING

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:

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Complete A Marathon With Strength Training!

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!

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Healthy Halloween Recipes!

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.  

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A Glass of Wine a Day Keeps the Doctor Away… Or Does It?

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.

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Pat Horan, Wounded Warrior, trains with Sport&Health (video)

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!  

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Workout Wednesday: Muscle Strengthing (video)

    Check out how to get your muscles fired up and prepped for your workout! See our trainer, McKenna Smet give anchorman, Larry Smith, from Good Morning Washington a lesson on proper form and activation techniques!   

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OVEREATING? Maybe it's not your willpower!

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.   

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Crockpot Sweet Potato and Turkey Chili

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!

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Foods That Help You Burn More Calories

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.

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How Can I Burn More Calories?

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.    

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Pumpkin-Spice Protein Shake

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! 

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Sport & Health Labor Day Hours

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.   

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10 Reasons to “Quit” Sugar

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.  

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Massage Guide with Serenity Day Spas

People get massages everyday, but how do you know what massage is best for your body? Well here is a massage guide featuring the therapeutic massages at our very own Serenity Day Spas! 

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"Skinny" Ice Cream Sandwiches

Sometimes you just need to treat yourself! Try our "skinny" version of an old school treat and give your guilt the cold shoulder!  "Skinny" Ice cream Sandwich

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TANGY MUSTARD COLESLAW

This light and crisp, not-too-creamy coleslaw salad is great with any barbecue meal: beef, chicken, or fish! Add a dash of hot sauce to mustard mixture for extra spiciness.

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GRILLED CHICKEN WITH ROASTED TOMATOES

The tomato mixture with the tangy lemon marinade complement either grilled chicken breasts or thighs, or tuna steaks. Roast the tomatoes while the chicken or tuna marinates. Garnish with fresh parsley. Enjoy this summer or all year long!

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Corporate Wellness Programs: Benefitting Body and Business

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.

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Getting Your Kids Active This Summer

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.

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Workouts While You Travel

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.

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Fourth of July Holiday Hours

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.  

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Good Carbs and Cauliflower Biscuits

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.

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Strength, Power & Injury Prevention for Baseball, Part 5 - Recovery

Follow our five part series for Baseball players written by Explosive Performance Director, Kevin Boyle.

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Strength, Power & Injury Prevention for Baseball, Part 4 - Speed Development

Follow our five part series for Baseball players written by Explosive Performance Director, Kevin Boyle.

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Fitness Motivation At Your Fingertips: Download our Mobile Wallpaper

Need some fitness inspiration on the go? Download our latest mobile wallpaper to keep yourself focused on your health and performance goals!

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Our 5 Favorite Fitness Apps (in no particular order)

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.

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Healthy Eats: Zucchini Bread

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:

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Strength, Power & Injury Prevention for Baseball, Part 2 - Core Strength

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  

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Strength, Power & Injury Prevention for Baseball - A five part series

Follow our five part series for Baseball players written by Explosive Performance Director, Kevin Boyle.

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New Mobile Wallpaper: Your Journey Is Unique

Need some fitness inspiration on the go? Download our latest mobile wallpaper to keep yourself focused on your health and performance goals!

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Shop the Perimeter for better health!

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.

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3,2,1...GO! Road Race Season is here!

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!

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Top 10 Nutrition Tips to Lose Weight

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!

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5 Essential Steps to your Best Summer Self

In less than 16 weeks, summer will officially be here. Just enough time for you to get in great shape and feel your best for the summer. Step by step, let’s get you ready!

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Spring has Sprung! Has your Nutrition?

Spring has sprung and we are beginning to see mother nature wow us with bright colors of the new season. Reds, oranges, greens, purples, all vibrant and healthy. Why shouldn’t your dinner plate be the same? 

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Do's and Dont's: Post-Workout Nutrition

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. 

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5 Reasons to Hire a Personal Trainer

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.  

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New! Mobile Wallpaper: Good Things Come to Those Who Sweat

Need some fitness inspiration on the go? Download our latest mobile wallpaper to keep yourself focused on your health and performance goals!

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Top 10 Strength Training Exercises for Beginners

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!

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Top 3 Reasons to Make Lots of Soup, Stew and Chili this Winter!

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:

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5 Reasons New Year's Resolutions Fail

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.   

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Feed Your Resolution: Smoothies to Start Your Day off Right

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!

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Supplement Your Workout

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!

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5 Yoga Moves You Can Do at the Office

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!  

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Nutrition Tip: Simple Ways to Make your Holiday Favorites Healthier

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. 

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Thanksgiving Recipe Swaps

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).

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Upgrade your Push-Ups with Gliders

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."

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Pass the Pumpkin! Healthy Fall Recipes

  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.

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Take a Hike! Trail Prep Workout

  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

#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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Gold Medal Workout Tips

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

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

 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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Take Your Workout to the Pool!

  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 

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Have a "Ball" with Crunch Variations

  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.

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Squat it Out: 3 Workout Variations

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

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Blast Belly Fat with These 7 Superfoods

From our partners at Diet-to-Go: Tuning into your body's natural eating and sleep schedules is the key to banishing belly fat. Making a few simple tweaks to your diet  can help diminish inflammation and kick fat burning into high gear. 

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SPRING CLEAN YOUR DIET

During the cold winter months, it’s easy to fall into a habit of comfort eating and drinking. The change in seasons is a great time to reassess your kitchen and freshen up your diet. Try these simple tips to get your kitchen spring-ready! 

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Madness in March: Basketball-Inspired Workouts

Celebrate the Madness in March with these basketball-inspired drills from our Explosive Performance training team! 

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Heart-Pumping Workouts

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!

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SWEET TREATS TO STAY COOL

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.

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5 FALL SOUP-ER FOODS

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. 

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ON-THE-GO SUMMER PICNIC RECIPES

Get Going with these Healthy Picnic Recipes

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HEALTHY GRILLING RECIPES

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!

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Good Eats: Food for Your Heart

A Day of Good Eats to Keep Your Heart Healthy February is American Heart Month! To celebrate, show your heart the love with a day full of special heart-healthy foods.

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SUPER SQUATS + POWERFUL PLANKS

6 Moves to Tone Your Entire Body

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SUMMER BLAST WORKOUT

Summer Blast 30-Minute Workout

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MAKING FITNESS FUN FOR KIDS

Keeping Kids Healthy + Fit for Life

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FRESH BEATS FOR SPRING

3 New Workouts + Playlists Fresh for Spring

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FAST FALL FITNESS

Save Time without Sacrificing Your Workouts

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DC-AREA FALL HIKING GUIDE

  Everything You Need to Take a Hike

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CARDIO OR STRENGTH TRAINING

CARDIO OR STRENGTH TRAINING: WHICH SHOULD COME FIRST?

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5 STEPS TO BECOME A MORNING EXERCISER

RISE + SHINE: 5 Steps to Become a Morning Exerciser

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5 HEALTHY SUMMER HABITS

5 HEALTHY SUMMER HABITS TO START NOW

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3 WORKOUTS TO GET BEACH-READY

New Workouts to Get Beach-Ready

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25 STAYCATION IDEAS IN THE DC AREA

Plan a Summer Staycation with these 25 Ideas

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Explosive Performance Training Helps The Women's U.S. World Cup Team

Explosive Performance Training Director Kevin Boyle of Sport&Health Clubs talks with WJLA about how EP Training made a big difference with the Women's US World Cup Soccer Team. Read more and sign up for training right here Explosive Performance Training.

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Maintaining Your Workout Plan While on Vacation

  Your workouts don't have to go by the wayside just because you're on vacation! Rockville Sport&Health Master Trainer, McKeena Smet, recently spoke with News Channel 8 about how keeping fit and exercising can be a fun part of your next vacation. Try these simple tips to help you return from vacation feeling better about yourself - and with a much easier transition back to your regular fitness routine!  When packing, toss your athletic shoes into your suitcase - whether you think you'll need them or not. "You never know when an opportunity to get in some activity will present itself," she said.   Plan events that require physical activity, without it feeling like a chore. "Being a new place presents lots of great opportunities to sightsee or perform activities you may not do at home, like playing a game of beach bolleyball, kayaking or biking."  Prioritize activiy early in the day. "As the day progresses, you'll likely tired from the sun or vacation activities (drinks, anyone?)." No fitness equipment available? No problem! Simply think outside of the box. A set of stairs is great for a cardio workout or bodyweight exercises like tricep dips or elevated push-ups. Or try some plyometric moves like jump squats for a new twist on cardio.  "Get outside, take advantage of your new surroundings" "At the end of the day, vacation should be fun," said Smet. "Get outside and take advantage of your new surroundings. You'll thank youself when you return from your trip." 

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Ryan Kerrigan preps for training with Explosive Performance

See Ryan Kerrigan of the Washington Redskin prep for training camp with Explosive Performance at Sport&Health.

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Sport&Health Sponsors the 2015 Citi Open

We're excited to be a part of the Citi Open tennis tournament in Washington, DC August 1 - August 9th! Sport&Health is the official sponsor of the Players Gym, fully-equipped with cardio and strength training equipment to keep the athletes in top condition. Our Explosive Performance Sports Condition Coaches have also been on hand to work with the athletes.

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Runners, Walkers, Wheelers Cross Finish Line in McLean for the Super H Run

Over 200 people gathered at Tysons Sport&Health in McLean on Sunday morning, Sept. 20, for the twelfth year of the race. Founder Harry Freedman, the H in Super H, opened the event.

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What Our Clients Say

During all of my interactions, the staff has been friendly and helpful!

Chris E.

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.

Funk J.

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.

J L.

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.

Nicholas G.

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.

Diane C.

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!

Orvel D.

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.

Tim M.

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.

Carly M.

I would highly recommend this gym to anyone who is searching for a family,friendly atmosphere. You won't regret!

Sau F.

The staff is so friendly and accommodating, and the gym is awesome. So clean with a wide range of equipment. Totally recommend!

Kara S.

Excellent gym. Awesome classes as well as weight rooms and plenty of aerobic machines. Staff is exceptional.

Holly M.

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.

Lilo M.

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!

Christin P.

Super-dedicated instructors, trainers, and staff!

Ashley N.

Administration and staff are so helpful and willing to talk to you and give you the time of day. Knowledgable and friendly!

Lanier M.

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