• 5 Things Every To-Do List Needs

    05.19.2015 / Blog Posts Health and Wellness

    The 2014 NFL Season is now completely in the rear-view mirror. The Draft has come and gone and now it's time for all of the pieces of the puzzle to fall in place. While Jay Gruden builds his to-do list for traning camp, it's time we take a look at our own agendas. Here are five daily reminders every woman should follow!


    1. The world isn't ending

    I swear (or at least I'm 99% sure). Feel free to shut the daily news off for at least ten minutes a day and jump around, go outside, play ... Read More

  • It's Not Just Wellness Wednesday, It's Women's Wellness Week!

    05.13.2015 / Blog Posts Health and Wellness

    Ok ladies, time to be honest; is your health your number one priority?

    The U.S. Department of Health and Human Services' purpose of this week is to encourage women like yourself to devote more time to your health and to understand what steps you can take to improve your health. Start by taking the National Women's Health Week pledge, then read the article from Center for Disease Control and Prevention below on how much physical activity you should be participating in! 

    Have you taken the pledge to a healthier you? If not, click hereRead More

    How much physical activity ...

  • It's National Women's Health Week!

    05.11.2015 / Blog Posts Health and Wellness

    Courtesy of 

    National Women’s Health Week is an observance led by the U.S. Department of Health and Human Services Office on Women’s Health. The goal is to empower women to make their health a priority. The week also serves as a time to help women understand what steps they can take to improve their health.

    The 16th annual National Women’s Health Week kicked off on Mother’s Day, May 10, and is celebrated until May 16, 2015.

    What steps can you take for better health?

    To improve your physical and mental health, you can ... Read More

  • What Motivates You To Fitness?

    05.06.2015 / Blog Posts Health and Wellness

    Certified Kickboxing Instructor and Personal Trainer, GeniLee breaks down a key ingredient to successful, healthy living.


    What motivates you to fitness? How can one become motivated?

    Motivation is key.

    Summer days as a child were always exciting! I knew that going to the park were one of the plans for the summer.  I remember waking up one morning and running to brush my teeth then quickly get dressed and ready to go to the park.  Playing on the swing and the sliding board was always something I looked forward to doing! I also remember the excitement of waking up ... Read More

  • The Squat-Kick: An Awesome Legs, Glutes, and Core Exercise Technique!

    05.03.2015 / Blog Posts Health and Wellness

    By:Kickboxing Instructor and Personal Trainer GeniLee. 

    Sculpt your legs and buttocks, and build core strength with one of my favorites, the squat-kick!

    The squat-kick is a creative form of exercise which combines the basic squat and a kick, and builds lower body strength, increases muscle tone, reshapes your legs, and at the same time allows you to develop another basic form of self-defense. The squat-kick also sculpts and tightens the glutes, tones the legs, builds a stronger core, and improves total body control and balance. Upon separating the two, the squat alone effectively works most of the major muscle ... Read More

  • Warm Up, Wake Up And Run At #Redskins Draft Day Dash 5k!

    04.29.2015 / Blog Posts Health and Wellness

    WOW Couch To 5K Countdown Series

    Last week we shared a list of items you should gather in order to properly prepare for the 5K. We are days away from the Redskins Draft Day Dash 5K and you have been training so hard! Now it’s time to take a break from running. Taking a break from training and running gives your body time to heal and regenerate. An important and beneficial factor for runners is stretching, so be ready to warm up, wake up and run!

    Try these stretches this week to get you loose and ready to run ... Read More

  • 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

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