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  • GeniLee Presents: How To Throw A Proper Punch

    04.15.2015 / Blog Posts Health and Wellness

    Written by Kickboxing Instructor and Personal Trainer GeniLee. 

    We’ve heard it before; ‘anyone can throw a jab, but it takes skill to throw an effective, powerful, and resulting punch.’ Technique counts!

    When instructing kickboxing, I tend to emphasize the importance of executing the proper techniques. Not only does your body begin to adjust to the motion and movements, but it also begins to build muscle memory, and at the same mental discipline.  Let’s talk about a couple of the basic punches; the jab and the cross.  

    The jab is mainly used to measure distance between you and the ... Read More

  • The WOW Couch to 5K Countdown Series: TWO WEEKS To GO!

    04.15.2015 / Blog Posts Health and Wellness

    Week FIVE: Indoor vs. Outdoor Running

    April showers bring May flowers but wet and slick pavements make it hard for runners to train outdoors! The treadmill makes an excellent training tool for runners when weather conditions are uninviting. Runners who decide to run must be aware of some key differences between running outdoors and running indoors.

    Hamstrings: The treadmill belt is powered by a machine. When you run outside, sidewalks and trails don’t move, requiring you to rely on your hamstrings to finish the stride cycle and generate movement. When running on the treadmill your running stride is different ... Read More

  • Use A Medicine Ball For Core Conditioning And Strength!

    04.08.2015 / Blog Posts Health and Wellness

    Written by Kickboxing Instructor and Personal Trainer GeniLee.

    As a kickboxing instructor, I tend to emphasize how important it is to build core strength.  You may already know, the body depends on your core for balance, stability, posture, and control, even upon executing your kicks and self-defense techniques. It also helps keep a healthy and strong back.

    Did you know the medicine ball helps to provide vital fitness benefits such as building core trunk strength? Movement and stability begin with the core – abdominals, lower back, hips and spine. The core is the body’s center of power.

     As shown in ... Read More

  • The WOW Couch to 5K Countdown Series: THREE WEEKS To GO

    04.08.2015 / Blog Posts Health and Wellness Recipes

    Week FOUR: What to Eat Before and After a Workout

    Running a 5K race doesn't require months of training or a perfect nutritional plan. When it comes to nutrition, running a 5K requires you to consume the appropriate amount of nutrients to support your training. Getting enough vitamins and minerals is also important to support and promote a healthy immune system.

    Here are three tasty pairings for a before and after workout: 

    Pairing 1

    Before: Whole Wheat Toast with Sliced Banana, Peanut Butter, and Cinnamon 

    After: Grilled Chicken and Mixed Vegetables 

     

    Pairing 2

    Before: Greek Yogurt and Trail Mix ... Read More

  • Consider A Different Workout Routine!

    04.02.2015 / Blog Posts Health and Wellness

    WOW sits down with Kickboxing Instructor and Personal Trainer GeniLee.

    Ever consider a different workout routine??! Cardio Kickboxing is always fun and never boring and it provides a total-body fitness workout routine! Not only is Cardio Kickboxing popular but it is also an excellent workout that actually replaces your aerobics machines and indoor exercise equipment routines.

    First - CHANGES AND RESULTS HAPPEN with Cardio Kickboxing.  What else?

    You Definitely Lose Weight

    Cardio Kickboxing increases the heart rate and helps to burn fat and calories. During a one-hour workout, you can expect to burn as many as 800 calories, or more!

    You ... Read More

  • The WOW Couch to 5K Countdown Series: FOUR WEEKS To Go

    04.01.2015 / Health and Wellness

    Week Three: Are You Keeping A Training Log? 

    A training log is a chronicle, journal, memoir and diary. It allows you to keep track of your personal events, experiences and observations. Logging everything you do can be one of the best tools for you to improve your goals. Since you can’t see change overnight recording your change over time can be beneficial to your personal evaluation.

    Understanding a few things about a training log can help use them effectively:

    Why should I use a training log?

    As we mentioned earlier in the week, using a training log can be ... Read More

  • Spring Cleaning: Keeping the Weight Off for Good!

    03.29.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

    Now that spring is finally here you may have, yet again, picked up a new workout and diet regimen to prepare for warmer weather and drop those menacing pounds that always seem to find their way back home.  In fact, 50% of women say that within six months they gain back any weight they've managed to ditch. And more than 25% have dieted so many times they've lost track of the number. Here are my 10 "to-do" tips that guarantee (in the absence of any medical condition) that you will kick ... Read More

  • The WOW Couch to 5K Countdown Series: FIVE WEEKS To Go

    03.25.2015 / Blog Posts Health and Wellness

    Week Two: Tips on Choosing the Right Running Shoes

     

    When deciding to become a runner it is important that your feet stay happy. Finding the best running shoes can be tough with the amount of choices on the market. Knowing what to look for can make finding the shoes that properly fit from heel to toe easier. Brian Fullem, D.P.M., secretary-treasurer of the American Academy of Podiatric Sports Medicine shares these 6 tips for buying running shoes:

    Shop at Smaller Stores
    Major department chains can’t always answer your specific needs, so look for smaller specialty stores like ... Read More

  • Ortho-VA Advice: What To Do After A Workout

    03.25.2015 / Blog Posts Health and Wellness

    Refuel! (Hydrate and Nutrition)

     Proper fueling before exercise is important to optimize performance, but nutrition for recovery from exercise is often overlooked. Our bodies rely upon a well-balanced array of nutrients, vitamins, and minerals to aid in rebuilding the parts of our body that have been stressed during exercise. Refueling after a workout with a well-rounded set of carbohydrates, proteins, and healthy fats will help your body reap the most benefit from your hard effort

     Water is also absolutely essential to overall health. In particular, following exercise, proper hydration is important in order to replace the fluids that you have ... Read More

  • The WOW Couch to 5K Countdown Series: SIX WEEKS To Go

    03.18.2015 / Blog Posts Community Events Health and Wellness Redskins

    Today marks the start of our Couch to 5K Countdown Series! Since running for beginners can be extremely tough without a plan, we have created a secret weapon for our ladies on the Official Women of Washington 5K team. Our Couch to 5K Countdown Series will give you the perfect training advice so that you will be ready for the big day! Be sure to check back every Wellness Wednesday from now until May 2nd to keep updated!

    Week One: Motivation

    Get Motivated to Run!

    The time starts now to begin to push yourself to train for the Draft ... Read More

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