• The Truth About Osteoarthritis: Five Common Myths Debunked

    04.29.2015 / Blog Posts Health and Wellness

    Doctors Mark McMahon, MD and David Romness, MD of OrthoVirginia bust some common myths that Americans have on a very common and serious health issue among women. 

    Osteoarthritis – also known as “wear and tear” arthritis – is a common condition, affecting about 27 million Americans. But many people don’t fully understand the disease or its treatment. Here, the most common myths about osteoarthritis are debunked. 


    Myth: Arthritis is just aches and pains -- not a serious health problem.

    Osteoarthritis is a progressive, degenerative disease in which the surface layer of joint cartilage slowly wears away. Cartilage is a rubbery tissue that ... Read More

  • The WOW Couch to 5K Countdown Series: ONE WEEK LEFT!

    04.22.2015 / Blog Posts Health and Wellness

    Week SIX: Prep Your Checklist!  

    You've signed up, you've logged the training miles and race day is almost here! Now it’s time to prepare you for what to do on race day. Here’s a must-haves checklist of what you need to tackle the Redskins Draft Day Dash 5K!


    Race confirmation

    Vaseline or other anti-chafing lotion


    Lip balm with sunscreen

    Hat or visor

    Safety pins

    Water bottle


    Watch or GPS


    Gels or sports drink if you've been training with them

    Band-Aids or NipGuards if necessary


    Extra socks

    Extra shirt and shorts ... Read More

  • Happy #WellnessWednesday! Keep Fit And Strong With GeniLee!

    04.22.2015 / Blog Posts Health and Wellness

    WOW sits down with Kickboxing Instructor and Personal Trainer GeniLee. 

    Mind And Body Coordination And Targeting 

    Your mind controls your body while your body reflects your mind. When physically targeting, mind and body coordination is essential. 

    Did you know that in the early months of life your movement is unilateral?  The arm and leg on the same side of the body extend and flex together at the same time to create movement.  When the right arm moves, the right leg does as well.  After about 6 months of age, you begin to cross-pattern, which is the right coordination, in which ... Read More

  • OrthoVirginia Provides Insight On Carpal Tunnel Syndrome Diagnosis and Treatment

    04.19.2015 / Blog Posts Health and Wellness

    Brought to you by our friends at OrthoVirgina 

    Often, people with numbness and tingling in the hand may try to ignore their discomfort. All too soon, however, numbness and tingling may progress into swelling and pain, and work, family, and quality of life becomes negatively impacted. When the diagnosis is carpal tunnel, physicians at OrthoVirginia are poised to lend a helping hand.

    What causes Carpal Tunnel Syndrome?
    Carpal tunnel results from compression of the median nerve, one of the three major nerves that supply sensation and function to the hand. This nerve travels through a “tunnel” in the wrist, a ... Read More

  • 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

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