DC Refined x ShapinUp: Lower body glider workout

The beauty of at-home workouts are that they can be accomplished with little to no equipment. Sometimes you just need to get a little creative! Today's workout is focused on a simple piece of equipment, the glider. Better yet, if you don't have a glider you can sub in a hand towel and get the same impact you'd get from a glider. Gliders (or towels) add dimension and focus to traditional workout moves.

Watch: These kids totally lost it when President Obama showed up to play sports with them

"Obama! It's Barack Obama! ," shouted one student as he made a beeline for former President Barack Obama. The 44th president surprised approximately 100 third-eighth grade students at the Washington Nationals Youth Baseball Academy in Southeast DC on Wednesday. The Scholar-Athletes were celebrating the end of the school year and had no clue the visit from President Obama would be part of their day.

Sweat your way around town at the second annual Sweat Con Rally

If you spent any time in D. C. in your early 20s, you're probably familiar with the concept of a bar crawl. You know, those lovely events where you pay for the privilege of being in a bar you typically can go to for free all in the name of drinking slightly discounted, overly sugary cocktails/shots, or a Bud Light. Sweat Concierge, a fitness class review site, is "flipping the script" on bar crawls with SweatCon Rally coming back to D. C.

DC Refined x ShapinUp: 25-minute pyramid workout

If you're short on time, you can still get a solid workout done that will challenge you with both cardio and strength work. This month's pyramid workout is simple to follow, can be done at the gym or outside, and will take you right around 25 minutes to complete. A pyramid workout means you're starting with the "easier" work (shorter runs times and fewer repetitions) and you will work your way up to the top of the pyramid.

9 fitness instructors share their 'get hype' songs

You're going to want to add these all to your workout playlist!

Redskins select QB Dwayne Haskins with 15th pick in 2019 NFL Draft

The Redskins selected Ohio State quarterback and Gaithersburg, Maryland, native Dwayne Haskins with the 15th overall pick in the 2019 NFL Draft on Thursday night. HOW TO WATCH THE DRAFT ON ABC7. Haskins — who finished third in the Heisman Trophy voting last season — grew up in Highland Park, New Jersey, before moving to Montgomery County when he was in ninth grade. He attended the Bullis School in Potomac.

Let's get ready to Rumble at the new D.C. boxing studio

It's Friday evening after a particularly long week, I'm bouncing on the balls of my feet in a dark room with my fists in front of my face, and I can't wait to start punching things. Don't worry, I haven't joined an illicit fight club and I'm not participating in anything seedy. I'm simply at Rumble, getting ready to take my first boxing class. Rumble, which first opened in NYC in 2016, is a 45-minute, 10-round HIIT class combining boxing and strength training that opened its first D. C.

What happens if you commit to Instagram diet Noom for six months?

I stumbled upon my latest diet while looking at food porn. Ads for Noom kept popping up in my Instagram feed in between photos of burgers, the latest plates from famous chefs, and desserts packed with a week’s worth of calories. After scrolling by it countless times, I finally clicked to discover Noom is an app-based calorie counting system buttressed with healthy lifestyle education, personal coaching and group motivation.

Dunkin' extends $1 coffee Thursdays through playoffs

Caps fans are PUMPED after last night's first playoff W and ready to take on the Hurricanes again tomorrow afternoon. The only thing that can make a playoff run better is cheap coffee! Dunkin' returned as the official coffee and donut shop of the Washington Capitals for the 2018-2019 season, keeping fans fueled with $1 coffees every Thursday. Now, the offer has been extended throughout the duration of the playoffs!

Thousands of Caps fans get ready to 'Rock the Red' for the playoffs

D.C.'s naked yogis: Practicing nude provides deeper connection with self

On any given Sunday afternoon, Mount Pleasant Street in Northwest Washington is bustling with people zooming from one place to another – dog walkers, bicyclists, neighbors. But, at the corner of Mount Pleasant and Park Road, inside of a yoga studio, there's a group of men working to silence all of the noise. The noise from the busy D. C. streets and the noise from within. Naked yoga is about to begin. When they walk in one by one for Sunday afternoon class, they greet the teacher Dan Carter.

6 hot yoga studios where you can get your zen on in D.C.

There’s no denying the benefits of yoga. Practicing regularly can improve your flexibility and balance, tone your core and other muscle groups, and help you relax and connect with your breath. Turn the temperature up and the number of benefits only increases. Getting a good sweaty yoga session in will help you feel recharged and refreshed. The most popular form of hot yoga is Bikram, but studios across D. C. offer a variety of classes sure to leave you dripping with sweat.

The Capitals recreated their iconic Stanley Cup moments with babies conceived during run

Capitals fans took to the streets to celebrate after the team won its first Stanley Cup in franchise history last June. For some, those celebrations also seem to have led to the next generation of Capitals fans. Andrew Knepp and Jennifer Unglesbee say their daughter is their good luck charm. “This is Alexis Riley Knepp,” Andrew said. “She’s named after the Great 8, Ovi, Alex Ovechkin. ” The huge Caps fans made it to most of the home playoff games last season.

Meet your 2019 Redskins cheerleaders

DC Refined x ShapinUp: Run + body weight challenge

It's April and if you haven't taken your workouts outside yet, now is the time to start! Today's workout will inspire you to get your miles and squats done in the beautiful outdoors. This workout is split into cardio work and body weight strength work, which means it's ideal to do sans-treadmill and instead in a park or track setting. All you need is a pair of running shoes. Let's jump into it. There are four parts to this workout.

Thousands of fans turn out for The Washington Nationals' opening day

The Nats take on the Mets for Opening Day

The Washington Nationals are taking on the New York Mets at home for the opening day of the 2019 baseball season.

Nationals home opener weather history; taking a look at this year's forecast

A beautiful day is in store for the Nationals home opener Thursday, but that isn't always the case for Opening Day. First things first, if you're lucky enough to be heading to Nationals Park, you can expect plenty of sunshine with temperatures in the upper 50s for first pitch and into the low and mid 60s by the end of the game. If you happen to be in the shade, it may be a touch on the cool side with southwest winds around 10 mph. Taking a look back.

The Washington Nationals come home to a red carpet gala

The Washington Nationals returned to D.C. from spring training to a red carpet gala!

Here's everything new at Nats Park in 2019

Baseball season starts next week and you can expect plenty of positive changes at Nats Park, including revamped food options, plenty of environmental initiatives and tons of community activities.

Get in a sound state of mind with these 4 spa treatments and classes

The latest trend in wellness? It’s absolutely audible. These spas and wellness centers use singing bowls, medicine drums, soft music, the sound of a heartbeat and vibrations to leave you relaxed, recharged and rejuvenated. The Spa at the Mandarin Oriental. As I was guided into my treatment room I got a peek at the apparatus that my therapist Lisan said would help me return to an Alpha State of complete relaxation and mindfulness.

Upgrade your workout gear (and break a sweat) at these 4 D.C. shops

There are a lot of options when it comes to buying workout gear. Shops now go above-and-beyond, offering you more than just great workout apparel, with workout classes (which are often free) that bring together the community. These four shops provide quality workout gear--everything from comfortable athleisure to technical gear for training and racing--and feature local events, group runs and opportunities to sweat it out with your fellow Washingtonian.

5 reasons why families will love The St. James

Until you’ve seen it with your own eyes, it’s tough to imagine a place where you’ll find an Olympic-size pool, water park, two ice rinks, four basketball courts, a full-size indoor soccer field and a three-story gym all under one roof. And that’s not even close to everything available at The St. James, a 450,000-square-foot sports, wellness and lifestyle complex that opened in Springfield, Va. , last September.

4 unique wellness experiences to explore in D.C.

When you think of the wellness scene in D. C. , you may think of the countless boutique workout studios, high-end gyms, and juice bars. Wellness goes way beyond these offerings and if you dig a little deeper, there are a variety of unique wellness experiences to explore throughout the DMV. With everything from cryotherapy to float tanks to meditation studios, read on to learn more about the unique wellness experiences worth visiting when you need to practice a little self-care.

4,000-mile trail will take you coast to coast by bike

Calling all you die hard bike fans out there! According to Lonely Planet, the Rails-to-Trails Conservancy has announced a cross-country, multi-use trail that will run across 12 states and D. C. and will be called The Great American Rail Trail! Set to begin right here in D. C.

DC Refined x ShapinUp: At-home mini band workout

For at-home fitness folks short on space, there is one must-have piece of equipment to consider buying. It weighs less than a pound, takes up barely any space and will add intensity to your workout: the mini band! Mini bands are a looped resistance band that's available in a variety of strength levels. When added to standard workout moves, mini bands will add tension, an extra challenge and can be used for a full body workout.

Three oh fiving and thriving through one month of 305 Fitness

Well guys, the day has come. I have officially finished my 305 Fitness challenge (one month of taking 305 classes four times a week), and I am genuinely sad that it is over! I have tried more than my fair share of workout classes, and this is the only one that I can say I never had to psyche myself up to go. I'm not a self-motivated gym-goer -- it's why I take group classes in the first place -- and I typically need to play little mind games with myself to workout.

Report: Bryce Harper spurns Nationals, agrees to 13-year, $330 million deal with Phillies

The wait is over. Months after the start of free agency, outfielder Bryce Harper reportedly agreed Thursday to a 13-year, $330 million deal with the Philadelphia Phillies. Harper’s decision means he is leaving the Nationals – a division rival of the Phillies – after seven seasons with the team. MLB Network insider Jon Heyman first reported the news. Harper's deal will not include any opt-outs, meaning he is essentially locked in with the Phillies for the rest of his career.

I am halfway through the 305 Fitness challenge and totally hooked

Buckle up babes, because I am halfway through my 30-day challenge with 305 Fitness and right now, even lifting my fingers to type is a chore. But in the words of the lovely Frances McDormand, "If I fall over, pick me up, because I've got some things to say! "The last time we spoke, I knew very little about what I was getting myself into. I was definitely thinking, "Ok, so I might not be the best dancer, but I can flail my way through 16 classes, right? It will be just like Zumba.

D.C. is the 5th healthiest city in America

It seems like everyone is a health-nut these days. Eating right and exercise have become the norm; gone are the days of pizza and beers for dinner! Well, most days... Wallethub conducted an in-depth analysis of the Healthiest Cities in America for 2019, and D. C. scored in the top 10 at the number five spot!

DC Refined x ShapinUp: Small Space Workout

Sometimes you have an entire gym to yourself, and other times it's only a tiny spot of free space available for your workout. It's easy to use a lack of a gym or space in your home as an excuse to skip your workout, but tons of space isn't actually necessary. Let's face it, some D. C. apartments and many hotels you may visit won't have lots of excess space for working out. But not to worry, there are plenty of exercise moves that can be done in the same amount of space a yoga mat would take up.

This is the only gift you need to give a Caps fan this Valentine's Day

Cupid has a new look this year, and it looks remarkably like... Slapshot? The beloved Capitals mascot will be out and about delivering Valentine's Day Grams to Caps fans now through February 12! What is included in the Valentine's Day Grams? Pair of Capitals tickets. Capitals Scarf. Dunkin' boquet of heart-shaped donuts. $25 Dunkin gift card. 1-pound of Dunkin Coffee.

What happens if you take 305 Fitness four times a week for one month?

"305 Fitness isan inclusive space where you are able to fully show up as yourself, in all of your dancing glory," instructor Cierra tells me before my first 305 Fitness class. I know it's a statement meant to comfort me, but I have to admit, all I could think was "But what if your dancing has no glory whatsoever?? "It's been a hot minute since I committed to a 30-day fitness challenge and February seemed like as good a time as any to get back in the saddle.

It finally happened -- lululemon and SoulCycle released a collection together

Stay fit without leaving the house with these at-home workouts (part 2)

Whether you're ready to invest in a bike or treadmill for your basement, or prefer an audio app to guide your workouts, there's an at-home workout fit for you. We will explore three more options in the conclusion of this two-part series on the most popular at-home fitness options that will ensure you have no excuse to skip your next workout. If you missed part one, check it out here. ClassPass.

Stay fit without leaving the house with these at-home workouts (part 1)

The boutique fitness and gym scene in D. C. is a powerhouse one, with countless cycling, yoga, dance and barre studios to choose from. But sometimes you really just don't want to leave the house, or perhaps you can't leave the house thanks to wintery weather, kids to take care of, or a really packed schedule. Thankfully there are a number of at-home fitness options that take out commuting time, while still giving you a solid sweat session and endorphin high.

Extraordinary People of D.C.: Melanie Williams, body positive yoga teacher and activist

(Note: Melanie is non-binary and uses they/them/their pronouns)If you've ever glanced around a D. C. yoga studio between your downward-facing dog and child's pose, you might notice the majority of your classmates are often white, thin, able-bodied women. Melanie Williams' class looks different. It's not Melanie's partially shaved head or position at the teacher's mat that immediately draws the eye; Melanie is fat - they take up space in a yoga studio normally populated by thin bodies.

D.C. is the 7th best city to lead an active lifestyle

You know how I know it's January? Because my gym is PACKED with people I've never seen before and health-conscious lunches are scattered all over the desks of my colleagues. Yep, it's resolution time folks! Even though 92 percent of people fail to actually keep their resolutions, "lose weight" and "exercise more" are once again the most common goals topping resolution lists for 2019.

15 reasons Spin needs to be on your list of spots to visit ASAP

Spoiler Alert: It's fun AND educational!

DC Refined x ShapinUp: Getting Up to Speed Workout

Happy New Year! If your goals for 2019 include getting fitter, faster, and feeling like your best self, this workout may be what you're looking for to jump start your new year. This workout is designed to ease you into a running routine. If you're new to running or just took a long break over the holidays, this walk-jog-sprint style workout gives you ample recovery opportunities while still challenging you to up your speeds. Not sure how hard you should push in this workout?

3 of D.C.'s best cardio and strength combo workouts

When you spend your time and money on a group fitness class, you want to get as much out of it as possible. What better way to make the most of your workout time than with a cardio AND strength combo workout. Whether you enjoy or despise running on a treadmill, hitting the miles while in a group fitness setting may totally change your perspective. If you haven't tried one of these combo workouts, now is the time to get to a studio and challenge yourself with a full body fitness experience.

Meet Me at the Barre: Exploring D.C.'s barre fitness scene

There’s no question that there are endless bars in the D. C. area to explore, but a new type of bar is starting to take over the city, the ballet-inspired barre. Barre studios have been in the city for years, but recently there has been a big explosion of different barre studios popping up around the D. C. area. Barre classes are ballet-inspired group fitness classes that traditionally focus on small micro-movements.

4 meditation studios to get your zen on

With the holiday season in full bloom, and a new year just around the corner, it’s important to evaluate how you are doing and feeling. Many of us will make resolutions to get healthier this year, but don’t forget that checking in with your mental well-being is an equal pillar to overall health. Meditation is a great way to slow down, reconnect with yourself and just take some time to clear your head and breathe.

DC Refined x ShapinUp: Row + strength workout

Now that we're entering winter and the weather isn't tempting us to go for a long run outside, it's a great time to explore some of the perhaps overlooked equipment at your gym. Today we're focusing on the rower. Maybe you've jumped on the rower for a couple of strokes or have seen it used in group fitness classes like Orangetheory, or maybe you have absolutely no idea how to use the rower.

Run off Thanksgiving dinner at these DMV turkey trots

Thanksgiving is only 10 days away -- it's so close we can almost taste the mashed potatoes and stuffing! I think we can all agree the post-dinner nap is one of the best parts of Thanksgiving, but it’s those Thanksgiving morning traditions that tend to divide people into two distinct categories: the people who veg out on their couches watching the Macy’s Thanksgiving Day Parade and the people who lace up their sneakers to run in a “turkey trot” and preemptively burn off those holiday calories.

DC Refined x ShapinUp: Ab burner workout

Whether you're in the best shape of your life, or just starting your fitness journey, everything comes back to a strong core. And that's why this month we are sharing a simple and effective ab-focused workout that you can do from the comfort of your home. Why is a strong core so important? It can help to prevent injuries, alleviate back pain and improves posture. For runners, a strong core can lead to stronger runs and improved endurance.

DC United gives back at One Night One Goal

Wondering when you can bet locally on your favorite team? Take the under

The Supreme Court shook up the gambling world this past spring when it allowed states to permit wagering on sports. Which means that if you live in Washington, you no longer have to fly to Las Vegas to lay a hundred bucks—legally, at least—on the Wizards’ first game this season.

Dunkin' announces $1 coffee for #ALLCAPS Thursdays

There is only one thing we love more than cheap coffee... And that is cheap coffee celebrating the Caps! Dunkin' is returning as the official coffee and donut shop of the Washington Capitals for the 2017-18 season and guess what that means for the fans?? $1 coffee to keep you fueled all season long. “Following the team’s championship run, our team is excited to give fans a new opportunity to showcase their #ALLCAPS pride. ” said Colleen Krygiel, Field Marketing Manager, Dunkin’ Brands.

The Caps come home to a rock star welcome at 'Rock the Red'

DC Refined x ShapinUp: Fall pyramid run routine

Fall is a beautiful season for apple picking, foliage hikes and also for running. With crisp temperatures and colorful scenery to see along the way, it's the ideal time to hop off the treadmill and take your run outside. Instead of your standard steady-pace jog, this workout is designed to up your heart rate and increase your speeds. The routine shifts between slower recovery speeds, faster bursts and all out sprints.

Capitals unveil Stanley Cup championship rings, and they’re beautiful

The Mystics new arena is on the grounds of a former psychiatric hospital

These Redskins fans are *SO* ready for gameday

... are you? #HTTR

A beginner's guide to hosting a killer Redskins tailgate party

With the Redskins scheduled to take the field at FedEx on Sunday for the second time in the 2018 season, I've definitely got burgundy and gold on the brain. And if there's one thing I love about football season (oh who am I kidding, I could never pick just one! ), it's tailgating. Gathering all your friends in one spot and indulging in tasty treats (calories don't count during football season, right?

Get your yoga flow on while enjoying a sunrise over the D.C. skyline

The class is early, but the view is worth it.

The First Ladies of Football take the field for the Redskins home opener

The Redskins home opener ends in disappointment

DC Refined x ShapinUp: AM squat challenge

September can be a busy month. It's back to school time, and whether you're headed back to class, your kids are, or you're just taking advantage of sales and buying fresh office supplies, it's a good month to set new routines into motion. It's sort of like

Hit the water in a kayak during these final dog-days of summer

Summer's end is on the horizon, even though the recent temperatures (and insufferable humidity) make us think differently. If you didn't get the chance to do as many summer activities as you would have liked, don't worry. D.C. usually stays pretty warm un

D.C.'s guide to college football and tailgating in 2018

You might not think of D.C. as the crossroads of college football. After all, this isn’t Alabama or Ohio, but the region does play home to some essential gridiron, which means you can plan for some epic tailgates, too.Whether you’re an ACC or Big Ten footb

Stanley Cup champion Alex Ovechkin celebrates birth of son in Instagram post

Fresh off winning his first Stanley Cup Alex Ovechkin is a new dad and he celebrated the birth of his son via Instagram.Ovechkin and his wife Nastya named their bundle of joy Sergei after Ovi's late brother. Sergei was born Saturday. The birth of Ovechki

Meet the 2018 class of drafted Redskins rookies

Football season is almost here, boys and girls!

The Stanley Cup champs start selling 2018-19 single-game tickets

Somehow it has already been 62 days since a championship graced Washington, D.C. -- I can still feel the excitement coursing through the city like it was yesterday! But the good news is we only to wait 56 more days before the fun starts all over again! The

Citi Open brings the best of tennis to D.C.

Scorching heat couldn't stop the stunning plays.

The Redskins rookies who can't seem to get away from each other

Think about this for a minute: how many of the people that you've known since you were knee high are you still in contact with? Do you know what the highlight of their High School years was? Do you know where they went to college? And do you know exactly h

DC Refined x ShapinUp: Jump rope sculpt & sweat workout

We're back with another ShapinUp workout, this time using a simple and favorite calorie torching piece of equipment: the jump rope. Jumping rope may take you back to elementary gym class, but don't discount this super effective workout style. Jump rope can

Bryce Harper 'is not going anywhere,' Nationals GM Mike Rizzo says

Bryce Harper will not be traded before Tuesday's deadline, according to Washington Nationals president and general manager Mike Rizzo.In a text message to the Washington Post late Tuesday morning,Rizzo said Harper is not going anywhere.The Nationals had

The Redskins head to Richmond for training camp

HTTR!

An honest guide to D.C.'s spin classes (from someone that kind of hates working out)

After about two years of living in D.C., I realized that I should probably start working out. Maybe it was constantly shuffling out of the way of impossibly good-looking runners who had barely broken a sweat or the realization that I was recovering from bu

Athletes cool off at Capitol Skyline Hotel pool ahead of the All-Star game

Celebrities and baseball legends flock to Nats Park for the All-Star softball game

Did you know Bill Nye is a D.C. native?

D.C. United's first game at Audi Field ends in victory

Wayne Rooney also got in on the action!

The All-Star FanFest brings together the best of baseball

It's the fun of baseball, but with air conditioning!

All-Star Week: What to do and where to eat

Washington, D.C. is still abuzz with excitement after the curse-defying Stanley Cup win for the Caps. However, the party hasn’t stopped (which is true for Tom Wilson, because that man will literally not stop partying): the MLB All-Star Game, which has been

Dive into the history of baseball at this Library of Congress exhibit

Non-Nats fans are welcome too!

DC Refined x ShapinUp: Full-body HIIT workout

Summer is heating up, so depending on the temps and humidity, this workout is perfect for indoors (all you need is a yoga mat and a treadmill), or for outside (use a grassy spot for ab work and run outside, no equipment required).Giving you a little taste

Nats Park goes to the dogs at 'Pups in the Park'

GOOOOOOOAAAAL! Watch the World Cup at this U St. pop-up bar

We're not saying you should ditch work, but the bar opens at 8 a.m.

D.C. is the 7th best city for soccer fans

We know that we've been a little obsessed with our local lords of the ice as of late, but with the 2018 FIFA World Cup kicking off today, it's only appropriate to shift focus to soccer! And weren't we just tickled pink to discover that WalletHub has named

D.C. loses its everloving mind at the Capitals Stanley Cup Victory Parade

Alex Ovechkin leads Capitals on epic night of partying in DC celebrating the Stanley Cup

At long last, Washington Capitals legend AlexanderOvechkin has captured the Stanley Cup.Now the question is: Will he ever give it back? Or even put it down?The party has not stopped forOvechkin and his teammates since they turned D.C. into the District

The Caps take the Stanley Cup party to Nats Park

Caps win the Cup: Our favorite fan photos throughout the Stanley Cup Finals

Oh what a journey it has been!

D.C. explodes with joy as the Caps win the Stanley Cup

Here's what it was like outside of Capital One Arena

Caps fans rally to 'Rock the Red' before the 5th Stanley Cup game

#CAPS

Fall Out Boy and thousands of Caps fans kick off game 4 the right way

Sugar, we're not goin' down.

Caps fans get rowdy to 'Rock the Red'

DC Refined x ShapinUp: Cardio and strength park workout

Welcome to June, the first official month of summer! As we welcome in this new season, keep your body moving while enjoying the great outdoors and sunshine. Given D.C.'s tendency towards insane humidity, you'll want to do this workout early in the morning

What to expect from Caps viewing party for Game 2 of the Stanley Cup Finals

While the Caps take on the Knights in Vegas for game two of the Stanley Cup Finals, fans will pile into Capital One Arena back home and lend support.

Despite rain, the 3rd annual D.C. Bike Ride attracts thousands

DC Refined x ShapinUp: Climb and strengthen stair workout

We're back with another ShapinUp workout! May's workout is all about stairs. This is the perfect routine to take outside -- you'll enjoy the Spring weather while challenging yourself with this cardio and strength workout.All you need for this workout is a

Meet your 2018 Redskins cheerleaders

Come learn about the entire team!

A beginner's guide to 30 days of Intermittent Fasting

Whenever a new eating trend makes its way into the mainstream conversation, I like to give it a try. Whole30, South Beach, Paleo, Vegan -- you name it, I’ve tried it! Recently, I’ve been hearing about Intermittent Fasting (IF) nonstop. And while it’s not a

Photos: The best finds from Nordstrom's Sweaty Betty collection