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
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
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:
Before: Whole Wheat Toast with Sliced Banana, Peanut Butter, and Cinnamon
After: Grilled Chicken and Mixed Vegetables
Before: Greek Yogurt and Trail Mix ... Read More
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
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
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
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
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
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
03.11.2015 / Blog Posts Community Health and Wellness Redskins
Are you ready to take on a 5K? Join us at FedExField in Landover, MD on Saturday May 2, 2015 for the third-annual Redskins-themed 5K! Runners will finish the race on the 50 yard line and have the opportunity to see themselves on the giant HD boards! They will also receive Redskins swag and will be automatically entered to win other great Redskins prizes. This fun-filled event is great for the entire family.
Post-race, enjoy the Redskins' annual Draft Day Party including locker room tours, family activities, player and alumni appearances, and much more!
Team Name: Official Women of Washington ... Read More
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