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

7 ways to celebrate the Caps playoff run this postseason

It has become somewhat of a ritual in D.C. to complain about our chronic losing sports records. A major D.C. sports franchise has not won a championship since 1992, when the Redskins won their third Super Bowl ring. But at least one D.C. team has maintaine

Fans show up to root for the Nats at the home opener

Baseball is finally back!

Baseball season officially arrives with the Nats home opener

#Nattitude

Where to find Opening Day specials near Nats Park

I can almost smell the freshly cut grass and see the wisps of orange dust being kicked up, which can only mean one thing: baseball is returning to Nats Park! The Washington Nationals will celebrate Opening Day and their first home game of the 2018 season o

DC Refined x ShapinUP: Get fit anywhere workout routine

The fitness scene in D.C. is a good one. There are tons of boutique studios to explore and endless opportunities for group fitness. Sometimes though, maybe you're in the mood for a solo workout from the comfort of your own living room. Whether it's because

Look cute while working out in this spring gear

What's new at Nats Park for 2018?

It's been 166 days since the Nats' crushing game five loss to the Chicago Cubs to end the 2017 playoff run. But it's 2018 and all of that is behind us, as we are now less than two weeks away from opening day. We're born again, there's new grass on the fiel

Go fly a kite (literally)!

I know with this winter weather it’s hard to think about spring and summer activities, but now is the time to get ready for the warm days ahead.Some people may think kite flying is just for the children, but that is oh so wrong! The Blossom Festival on Ma

Goat yoga returns to Virginia this spring and summer

There are so many crazy exercise classes out there now, but I think goat yoga may be the craziest one yet. And by crazy, we mean excellent!Goat yoga is exactly what it sounds like: while you are practicing your down dogs and chaturangas, adorable AF goats

You can drink and watch squash in D.C. this weekend

Who knew squash was so dramatic?

Kevin Durant commits $10 million to help Prince George’s County students go to college

Prince George’s County native and NBA star Kevin Durant is giving back to the community in a big way.Durant has committed $10 million in a partnership with Prince George’s County Public Schools to help students go to college, according to the Washington Po

Polar Plungers brave the rain to raise money for Special Olympics D.C.

D.C. reacts to the Kirk Cousins/Alex Smith news

Just before the State of the Union, sources reported that the Kansas City Chiefs had agreed to trade quarterback Alex Smith to the Redskins, in exchange for a third-round draft pick and cornerback Kendall Fuller.

WATCH: Kirk Cousins – in Redskins jersey – appears in Super Bowl ad with fake Trump

If you were watching the Super Bowl in the D.C. area on Sunday night, you got to experience a notable local ad that was hard not to remember.In the commercial – created by Cyprus Air Heating, Cooling and Fireplaces – Kirk Cousins starred alongside a fake D

'Hockey and Heels' brings the Caps face-to-face with their fans

The annual event is always a blast.

SoulCycle + Milk Bar launch protein-packed cookie

When I think of Milk Bar, I think eating pounds of cookies and cakes I probably shouldn't be eating...And when I think of SoulCycle, I think of sweating out all those cookies and cakes I shouldn't have been eating. That is really the best way of me putting

Washington Wizards dominate Orlando Magic after a neck-and-neck game

The teams went into the third quarter tied.

The Caps trade hockey pucks for poker chips at MGM National Harbor

It was a good night to ball with the pros.

10 breweries where yoga class comes with a pint of beer

Think giving up alcohol for Dry January is a tad too restrictive after the overly indulgent holiday season? You’re not alone. Ease into the new year and keep your resolution to get more exercise with sun salutations, downward dogs and savasana followed (or

11 times Kirk Cousins showed us how much he loves fatherhood

The Redskins didn't give us a whole lot to be excited for this season, but the birth of baby Cooper Cousins on September 29 sure was a highlight!

My favorite workouts I tried in 2017

As I look back on 2017, I think about how lucky I am to have a job where I get paid to burn calories, a job where I get paid to do what I love...workout!It took me a while to think of my favorite workouts I did in 2017, not because I didn't try a lot (I d

Portrait Sessions: Redskins fans on game day

Repping the burgundy and gold.

34 Under 34: Nominate a rising star in the sports and fitness fields

Attention rising stars in the fitness community, DC Refined needs you! If you know an individual between the ages of 18-34 who deserves to be featured as a rising star in the sports/fitness/health fields, nominate a friend (or yourself) today! You'll parti

This new Pilates class uses TRX bands, BOSU balls, Barre and Reformers

D.C. has no shortage of boutique fitness studios, and these days it seems just about every kind of workout is available. From Crossfit to Barre, Pilates, TRX, kickboxing -- you name it, D.C. has it covered! So when a non-local company opens a franchise pro

Holiday Gift Guide: What to get the gym junkie in your life

D.C. is the 8th best city for sports fans

To say that American love sports is an understatement. Nearly 75 percent of American adults claim to be sports fans, and we spend$69.4 billion annually supporting our teams. And if you've ever rocked the red, shown your Natitude or chanted HTTR, you know

Where to work up a sweat on Thanksgiving morning

When you think Thanksgiving, you might not immediately think of working out. This year, give thanks to many gyms and studios in the D.C. area for opening their doors on a holiday morning and giving you an opportunity to get in a good sweat. If running is

5 tips to feel like your best self this Thanksgiving

Thanksgiving is a time for giving thanks for all that you have, celebrating with family, and maybe a good pair of post-dinner elastic pants when that last piece of pie really pushes you over the edge. If you associate Thanksgiving with holiday joy, but als

Which state is the fattest state in America?

Did you know that according to the most recent data from the Centers for Disease Control and Prevention, more than seven in 10 adults in the US above the age of 20 are either overweight or obese?New findings from the Physical Activity Council suggest a nee

Thanksgiving Day races worth waking up early

When you think Thanksgiving, you probably think elastic pants, stuffing yourself with stuffing and taste testing all the desserts, inevitably followed by a food coma. Not a bad way to spend a Thursday! As great as that might sound, there’s a way to make it

The Wizards hosted a Halloween costume party for kids and it was ADORABLE

Pumpkins and basketballs and Wizards ... OH MY!

Barry's Bootcamp coming soon to DC

The District seems to be the new hot spot for boutique gyms and another has just been added to the fitness lineup! Barry's Bootcamp is set to open its first Washington, D.C. location in Dupont Circle this fall.The opening will mark the lifestyle brand’s 3

The 42nd Marine Corps Marathon shatters records and brings people together

This race gets bigger every year.

Health coach approved Halloween treats

You might think the scariest part of Halloween are the ghosts and goblins, but you’re wrong! It’s actually the artificial sugars and chemicals, plus the sugar highs and crashes you’ll be feeling if you overindulge in trick-or-treating loot. Sure, you can s

DC United fans give RFK a rambunctious send off

The team lost, but RFK Stadium forever in our hearts.

DC Refined readers sweat it out with Jill Warren at barre3 in Spring Valley

Workouts are always better with a friend, right? Well, that was definitely our thought process as we hosted 15 DC Refined readers for a barre3 class with owner Jill Warren.