Total Body Treadmill Workout

We love this AKT in Motion treadmill workout by Anna Kaiser.  Anna combines exercises to achieve the same FITgal philosophies: CARDIO, CORE, STRENGTH, & FLEXIBILITY all while moving on the treadmill.  If you are looking for some inspiration to spruce up your boring treadmill routine, try these TOP 20 MOVES from Anna in COSMOPOLITAN! 

Our fellow FITclients will recognize a few of our favorite moves: Side Shuffles, Plank Crawls, and Forward Climbs!! Try incorporating a few of these moves as a cardio interval instead of running, jogging or jumping rope.  Good Luck!


photo by Kathleen Kamphausen in Cosmopolitan

Let us know what you think!!




FIT for Memorial Day Weekend in DC

While many of you are packing up and heading to the beach, we know there are some that are staying in DC this Memorial Day weekend. The FITgals are here to help you stay entertained and motivated this holiday weekend!

1. Before you get into the swing of your Memorial Day weekend, head to Jazz in the Garden—the National Gallery of Art’s Sculpture Garden, that is—which will debut its summer series on Friday, May 22. Each week features a different band between 5 and 8:30 p.m. Bring a blanket to sit on and feel free to pack a picnic or to head to the on-site Pavilion Café for sangria and sandwiches.

2. Try something new this Memorial Day weekend with YOGA HIKES! According to the website: Launched in spring of 2013, Yoga Hikes is a fun and social way to have a cardio-based yoga experience while exploring the great outdoors of the Metro DC area.  Our Urban and Nature Yoga Hikes combine the cardio benefits of well-paced hiking with the strengthening moves of yoga for an intimate group workout that is accessible to yoga practitioners of all levels.  Yoga Hikes are led by certified yoga instructors who will keep you moving, provide hands-on assists, and help you advance your yoga practice.  They are also knowledgeable trail guides who will take you on routes that combine hills, stairs, and distance for a great overall workout.  Sign up for the 10 am class on Saturday, May 23 in Rosslyn today! Like NOW!

TTYO twist

3. Time to get some more FITNESS in! Head to Annapolis on Sunday to learn about Stand-Up Paddle Boarding! MantraFit is giving FREE SUP Yoga, Paddle Clinics and Evolve Paddleboard demos ALL DAY LONG on Sunday, May 24, 2015 from 10 am – 4 pm and the Fairwinds Marina (where the Magothy River meets Deep Creek).


4. Wrap up the weekend by packing a picnic and head to the National Memorial Day Concert on Sunday, May 24, 2015, 8 p.m. Gates open at 5 p.m. PBS sponsors a FREE concert on the West Lawn of the U.S. Capitol. The concert features actors Joe Mantegna and Gary Sinise, and other guest artists along with the National Symphony Orchestra.

5. Don’t forget that most of you have MONDAY OFF! So take the day to see the National Memorial Day Parade on Monday! Put on since 2005, the parade—the largest of its kind in the U.S.—is run by the American Veterans Center and honors those servicemen and servicewomen who put their lives on the line to protect our freedoms. Set on Constitution Avenue, the march wows audiences exceeding 250,000 strong with marching bands, active duty and retired military units, youth groups, floats and hundreds of veterans. This year’s parade is set for Monday, May 25, starting at 2 p.m.

Things your grandma taught you…

In college, one my roommates freaked out when she saw me eating a raw green bean. “They are poisonous!!” she screamed fearing for my life. Laughing, I asked her where in the world she had learned that ridiculous (and false) fact. “My mom…” she said.



Oh wives’ tales….the mostly merit-less things our parents and grandparents told us that we believed (and in some cases still believe). But how many of these tales actually contain some truth? Since we have been delving into the world of “why we eat what we eat”, I got to thinking about old wives’ tales.


There are some old wives’ tales that are just ridiculous …

“Feed a cold, starve a fever.”

Forget the old saying about ‘starving a fever’ to make it go away. (Actually, the original saying was ‘feed a cold, stave a fever,’ stave meaning to prevent.) Fasting will weaken you just as you should be preserving your strength. Even if you don’t feel like eating, at least have some chicken soup and toast or other soothing foods.

Some that are just myths but SOUND plausible…

“Don’t go outside with wet hair. You’ll catch a cold.”

Sorry my FITfriends but this one is FALSE. Getting chilled does not cause a cold—at least not under laboratory conditions. In one study reported in The New England Journal of Medicine, two groups of people were exposed to viruses that cause the common cold. One group was exposed to the germs in a chilly 5°C room; the other group, in a balmy 30°C room. The result? Both groups caught colds at about the same rate.

And others, that actually have a good deal of merit. Like…

1. “An apple a day keeps the Dr. away“:  Studies show that there really are health benefits to eating an apple each day! Not only do they contain nutrients like fiber that can help us maintain a healthy weight and have a healthy heart, new research shows that the compounds in apples called phenols may help to protect cells against DNA damage that can be caused by cancer.

2. “Chicken Soup will cure your cold”: Maybe not cure, but it will help. It seems that the centuries-old home remedy for fighting the common cold is not just an old wives’ tale. Scientists believe that a bowl of the soup may reduce inflammation of the lungs. It is thought that chicken soup slows down the activity of white blood cells that can cause the inflammation. Here is a GREAT homemade chicken soup recipe!

3. “Carrots will help you see better” : While they won’t actually improve your eyesight, they do contain lutein, a nutrient which can help prevent vision problems such as macular degeneration (a leading cause of blindness). However, leafy greens are even better sources of lutein!

So keep on eating those apples, chicken soup, and carrots for a healthy, happy life! (And feel free to pass on these old wives’ tales to the next generation…)