Tag Archives: Free training

Where to Workout in “America’s Fittest City”

My home for over eight years, Washington, DC, does more than a few things right in the fitness department. DC was ranked “America’s Fittest City” in 2016 for good reason. The city spends $287 per resident on its public parks! No matter where you are in the nation’s capital, you are within 2 miles of a public park where you can work out. There are also a plethora of hip (albeit pricey) fitness classes to attend at studios like Soul Cycle, PureBarre and SolidCore. But, what’s the city’s best kept secret? Answer: The 50 FREE fitness classes and meet ups you can attend every week! Here’s a guide for visitors and locals on how to find these hidden gems in our nation’s capital. I have also included my top 5 favorite outdoor workout spaces.
A startup company that I advise called Fitiverse helps DC residents find these free workouts across different fitness zones in the city. For example, there’s the ever-popular Nike Store in Georgetown that hosts jam-packed classes that you can check out. Also, if you are game for some friendly competition, you can register for free for Fletcher’s Cove weekly park run. This is a timed 5K run with 100 participants competing to see who can beat who and which runners can beat their time from the previous week. Don’t be intimidated! If you’re more into mind/body classes, DC has lots of options for you too. There are tons of yoga classes to check out. Not sure if you’re interested in any of the classes I already mentioned? No problem. Check out all of DC’s weekly fitness class offerings here: Fitiverse
If a large group workout isn’t your thing, don’t be disheartened! DC is a “no excuse” zone because there are opportunities abound. If you want a traditional gym workout but don’t have the desire or means to pay for a big-box gym’s monthly membership, you can now exercise in one of 22 city-run fitness centers. (Yes, also for free). Or hit up one of my favorite workout spots with a buddy or solo (with a good playlist to motivate you).

Here are my top 5 favorite places to exercise outdoors in DC
1) The National Mall (duh) 
Who wouldn’t enjoy running alongside the National Mall’s reflecting pool or pushing past tourists on a sprint up the Lincoln Memorial’s steps? The National Mall spans just under 2 miles in length, so a full loop is a great distance for a run or walk. If you’re into long distance running, I suggest you keep the pace going and run the loop of the tidal basin in front of the Jefferson Memorial or continue to follow the Potomac down the popular Cherry Blossom loop on Ohio Drive. If long-distance running isn’t your mojo, you can do sprint-walk intervals along the reflecting pool or push-ups and step-ups on any of the memorial’s steps. Just watch out for tourists with selfie sticks – they might trip over you!
2) “The 3 Paths” by The Four Seasons 
This is my favorite lesser-known place in DC. The Four Seasons in Georgetown is nestled right beside an intersection of three amazing running routes. If you’re facing the hotel and go down the hill to the left, you will see a foot path. At the bottom of the hill, you have three convenient running/biking options: 1) The Canal Path, 2) Rock Creek Parkway (north towards the zoo), or 3) Rock Creek Parkway alongside the Potomac River and Kennedy Center. I love going down this path and seeing which direction my feet decide to go.
3) Meridian Hill Park
This lovely park makes its home between the Adams Morgan and U St. neighborhoods. Anyone who has been here on a weekend will know it for its famous drum circle. There is plenty of level space for workouts, Frisbee throwing and sun salutations. And picnics! The stairs alongside the beautiful stone fountain make for a heart-racing workout if you run up them and make laps around the park a few times.
4) Rock Creek Park 
While it’s “against the rules” to run inside the National Zoo (ahem…I may have broken those rules a time or two), Rock Creek is truly wonderful near the zoo. The wooded paths make for a relaxing run, walk or bike, and the outdoor exercise equipment that is sprinkled along the path gives you a little something to get creative with.
5) The Exorcist Stairs 
These stairs are iconic for their appearance in the box-office hit movie The Exorcist. They are truly as daunting as they sound, but the die-hard fitness fanatics LOVE them. Just a few times up and down these babies and your heart will be pounding. Suggestion: run up and then jog or walk a block around and down to repeat, instead of running down them. These bad boys can be treacherous, especially if you’re a little lightheaded. But they’re worth it…and conveniently close to Georgetown Cupcake.
It’s summertime and now you have one too many options for your next workout. I hope this helps you make the most of summer in the area and/or your next trip to this majestic and very fit city!
Yours in health and wellness,
wellnesswinz blue sea
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5 Special Treats for Readers!

Guess what this month is?! National Physical Fitness and Sports Month! (oh yea, and my birthday month, hehe) It’s time to step into the joy of fitness like you’ve never done before! It’s time to drop excuses, enjoy the fresh spring air and get moving! Today, I’m not going to share a long form blog post. I don’t want you to spend your time reading. I want you to spend your time MOVING!!! I hope that these 5 special treats will help you do just that.

Drum roll, please!

Today….I will be PROUDLY presenting you with….

A chance to get a FREE hour-long fitness and wellness consulting phone call (or skype) with yours truly!

 A three ingredient, summer-inspired recipe that I love!

 Hand-picked images to inspire you towards fitness!

 22 energizing songs to fire up your workout playlist!

 …annnnnddd a poem, written by one of our readers, that just plain rocks.

Get it, girls!! Today is your day!



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Yes, it’s true. I have a golden window of time this spring during which I’m excited to extend my professional guidance even more than usual. Thus, the coaching giveaway! This will be a FREE one-hour coaching session via phone or skype, focused exclusively on your top-priority fitness and wellness needs. It will include a customized, 4-week workout schedule.

All you have to do to enter is go to the new WellnessWinz Facebook page: https://www.facebook.com/wellnesswinz (or click the above image) and “like” the page. Then, comment on the timeline with this hashtag: #WannaWinzGiveaway. At the end of the month of May, I will randomly draw a winner! Get excited!!!

PS – if you aren’t interested in the drawing, I would still be honored if you’d like the Facebook page!  



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It tastes just like summer and it can be made for any meal of the day. It only requires THREE ingredients: Mangos, Milk, and Vanilla Protein Powder. I prefer almond milk but you can use regular milk, coconut milk or cashew milk. You can also pick a protein powder that works for your dietary needs and preferences (e.g. whey-based, soy-based, hemp-based or pea-protein-based). Try to find a protein powder with minimal processing, minimal sugars and sugar alcohols, and lots of packed-in nutrition.

I swear, this smoothie is simply the best because you can keep all three items in your pantry and fridge for long periods of time without spoiling. Choose frozen mangos and you will avoid wasting ones that turn to mush.

Put a handful of ice in your blender and then scoop in some mangos. Next, add the powder (serving size or half a serving) and milk product. Use 12-16 ounces of milk so that everything blends well. Add spinach, bananas, berries or anything else yummy for extra nutrition and taste! This smoothie will probably come out to 400 calories or less, depending on your ingredients and portions. Yummmmm. 



Straight from my Pinterest-loving heart to your computer monitor. Hope one of these will inspire you to get moving!

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Allow me a moment to brag…I’ve been told by many exercise class participants that they love my music selection. Of course, I like to think that they love the workouts more, but alas, there’s something about a well-rounded playlist that boosts energy like none other.

Enter the songs below into your iTunes search bar and you can download them for yourself. It will take about 5 minutes or so, and then you will be stocked with enough songs to last you almost an hour and a half!! (For some of us, that’s TWO workouts or more!)

WellnessWinz Workout Playlist



I was so thrilled to see this poem from our reader, Meredith O’Leary. She recently shared it with me and I’ve got to say, tears swelled in my eyes. Why? Well, Meredith and I have talked about her fitness/wellness journey for a few years now. One of the most challenging parts of it, like for most women, is understanding the line between pushing one’s body towards health and accepting one’s body and its incredible beauty. I couldn’t be prouder to present you with Meredith’s insights and powerful words… 

“This is My Body”

This is my body, true and real
Don’t tell me how I should feel
About it. Cause it isn’t for you
To decide just how I make it through

This is my body, and only mine
The only body I could find
To host my spirit and my mind.
I promise you, I’ll be just fine

This is my body, ever improving
I assure you that I’m always moving,
Being aware, and trying not to care
About others’ judgments, though they’re always there

This is my body. You can’t see through me
It isn’t like you ever knew me
And yet, you disregard the rest
Which is making it through Life’s great test

This is my body. Watch what it can do!
It can clean a house, drive a car
Sometimes it can walk quite far,
And when I hear a good beat, it can dance, too!

This is my body, which you cannot own.
You try to possess, and sometimes offend
But I digress, because I can mend
Myself. So just leave me alone.

This is my body. And I’m proud of it!
Life is the cause, and I’m the effect
It’s never, ever allowed me to quit
And I think it’s about time I gave it some respect

This is my body. And I am beautiful!
Nothing about me has ever been dull
The Universe, in me, is embodied
I have a strong soul! And this is my body.

Meredith O’Leary (c) 2015 MAO


Alright, ladies! What are you waiting for?! HAVE FUN! GET MOVING!!!!

Happy National Fitness and Sports Month! 

Yours in health and wellness,


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