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  • Five Secrets to Staying Productive at Work

    07.06.2015 / Blog Posts Health and Wellness

    Have you ever gotten to the point where you felt you're doing so much that you can't do anything at all? We all have. Thankfully, here are four tips that allow you to stay afloat in a sea of to-dos. 

    1. Know the game plan

    Write out what you need to do in order of priority. Set limits on what tasks need to be done and arrange them throughout the week. Always, always, always have a calendar when planning. Things can come about much sooner than you think and if you have a visual of dates, scheduling becomes ... Read More

  • Fitness Begins with the Core

    07.01.2015 / Blog Posts Health and Wellness

    By: Certified Kickboxing Instructor and Personal Trainer, Geni Lee.

    Having a strong core is essential. Your body depends on your core for balance, posture, and control. Having a strong core keeps your body aligned and may even help alleviate back pain!

    As a cardio kickboxing instructor, I am amazed of how core strength and development is increased from a cardio kickboxing workout. This form of exercise increases core strength, core balance, stability, posture, and control, as well as cardio endurance and lung capacity. Core training is a must when it comes to cardio kickboxing. Your stances, kicks, and balance derive ... Read More

  • Vogue Presents "Crowning Glory"

    06.27.2015 / Blog Posts Fashion Health and Wellness

    Sometimes you straighten it. Sometimes you dye it. You even tie it up, cut it off and then let it grow back again. It’s the universal fashion statement shared by both men and women of all ages. However, Vogue.com asked the question: what if you lose it for good?

    The highly-acclaimed fashion magazine recently posted an article called “Crowning Glory.” It’s a project that introduced nine incredible women who have lost their hair due to chemotherapy or alopecia. Here are some of their stories: 

    MIA SIDAROS


    (Vogue)

    "Beauty to me was about fitting in. Now I want ... Read More

  • OrthoVirginia: Double ACL Reconstruction

    06.24.2015 / Blog Posts Health and Wellness

    Contributed Article from OrthoVirginia Orthopaedic Magazine

    As the world’s reigning martial arts champion, Nikki is accustomed to hard fights and grueling physical competition. So when she injured her knee while sparring at the 2012 World Martial Arts Games in England, she was not deterred. “My coaches wrapped up my leg and made me finish,” says the 27-year-old from Culpepper. “An hour later, I had to compete again. Everyone watching knew what had happened. I got a standing ovation. The mayor took pictures.”

    Nikki boarded her flight back to Washington with two gold medals, a world championship ring and one ... Read More

  • It's Time to "Take Back the Beach"

    06.22.2015 / Blog Posts Health and Wellness

    As of yesterday, it is now officially summer! While this usually generates happy thoughts with people around the U.S., lately it seems to have taken a negative affect on some women's pschye.

    Kelly Bourdet, a blogger for Refinery29, set out to discover the effects that the standard “beach body” image has on how we view our very own bodies.

    In doing so, she surveyed 1,000 millennial women and asked them what they think about their bodies. Here are the results: 








    (Images courtesy of Refinery29)

    Always remember that staying healthy is a part of leading a happy life ... Read More

  • Top 10 Traits Of Self-Made Women: How Many Do You Have?

    06.20.2015 / Blog Posts Health and Wellness

    By Denise Restauri of Forbes.com 

    Oprah Winfrey is a self-made woman. So is Sara Blakely, the founder of Spanx. They didn’t grow up with money or the finer things in life, they weren’t offered “legacy” preferences for college, and they didn’t get a trophy on the soccer field just because they showed up. They worked hard and found their support through family, teachers and mentors.

    But what makes them tick? That’s what I wanted to know.

    Grit. There’s no doubt about it, self-made women have a fire inside them, a fuel that keeps them ... Read More

  • Happy National Eat Your Vegetables Day!

    06.17.2015 / Blog Posts Health and Wellness Recipes

    With the help of Mid-Atlantic Dairy, it's time to put a spin on your traditional vegetable dip by replacing it with this healthy alternative! A cucumber-yogurt dip is perfect for a family gathering or a post-workout snack. 

     

    Ingredients

     

    - 1 cup lowfat plain yogurt

    - 4 ounces lowfat cream cheese

    - 1/2 cup cucumber, seeded and diced

    - 1 clove garlic, minced

    - 1 tablespoon fresh dill, chopped

    - 1 teaspoon lemon juice

    - 1/2 teaspoon black pepper

    - 1 teaspoon lemon zest

    - Optional garnish: Cucumber slices and mint leaves, thinly sliced

     

    Directions

     

    Stir yogurt and cream cheese until smooth. Add remaining ingredients; stir to ... Read More

  • If Beyonce Has Time To Do It…We Have Time To Do It

    06.10.2015 / Blog Posts Health and Wellness

    (Article from POPSugar)

    So what’s one of the biggest excuses for not working out? Not having the time. While it may be true that there are certainly not enough hours in the day, if you plan accordingly, 24 hours may be all that you need – just ask Beyonce!

    How she fits it into her busy schedule: She may be always on the go, but when Beyoncé has a few minutes, she knows that she can fit in a few extra calorie-burning moves, like squats, lunges, and planks, no matter where she is. Get Beyoncé's five-minute do-anywhere workout here ... Read More

  • Can 40 Really Be the New 20?

    06.03.2015 / Blog Posts Health and Wellness

    By: Certified Kickboxing Instructor and Personal Trainer, Geni Lee.

    You hear it all the time "40 is the new 20". That's right! The more we hear it, the more it is becoming accepted. The world isn't over once you hit the age of 40. Let's not get depressed when it comes to the big 4-0!  Don't turn your heads, keep reading! People are living longer lives nowadays and with the proper lifestyle changes, we can be as healthy and fit, and possibly even more youthful in our physical appearance!

    I am proud to say that I ... Read More

  • Redskins Team Up with DFKDC

    06.02.2015 / Blog Posts Community Health and Wellness Local Lifestyle Redskins

    DOWN, SET, HUT!

    Several Redskins players helped to run a football clinic for the Dreams for Kids DC (DFKDC) foundation. Together they practiced everything from a simple catch to running routes and even punting and kicking! Will Compton, Shawn Lauvao, Kai Forbath, Alfred Morris, Nick Sundberg and Tress Way were all in on the festivities.

    “We’re all happy to come out and help. You get a lot out of it when you give back,” commented LB Will Compton to WUSA9

    Even Morris shared a few of his secrets.

    DFKDC is an organization dedicated to providing life-changing experiences to kids ... Read More

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