A few weeks ago the ladies of WOW took on an amazing workout with me and my fit team including Nadia Feimster, GeniLee, Brittanee Brooks and several other amazing fitness pros. Redskins players Kendall Fuller and Fabian Moreau also joined in. The workout included circuit exercises on the concourse and abdominal conditioning in the Redskins locker room.

I was so proud to see ladies of all ages and fitness levels having fun and exercising with a common goal of doing it for their health. In light of our fun workout, I wanted to share a few fit tips for continuing to lead a healthy and active lifestyle.

Take it slowly and progressively. Make small changes in your exercise and diet routines over a period of time. For example, only have two sodas per week instead of three, until you completely free yourself of the urge to drink soda, as opposed to going cold turkey. Incorporate one day a week of walking/jogging for 30 minutes and add a day each week until you're walking/jogging at least 4 days a week.

Celebrate small achievements along the way. When you conquer things along the way to your larger goal reward yourself with something productive. New workout clothes can be a great motivation to work out more. Other rewards include a trip to the movies (minus the buttery popcorn), those shoes you've been eyeing, or a relaxing massage and spa day. It can really help you to make progress when there's a treat dangling over it, however, never use unhealthy treats as a reward.

Find the motivation. It's easy to set a goal we want to achieve. The real work comes with finding the motivation to achieve it. Give yourself emotional stimuli that evoke motivation. For example, you can justify waking up at 6am to go to the gym because you love your children and your family and you want to be there for them for a long time. You want to be able to have the energy to play with your grandchildren. You're looking forward to being a healthy example for your family and friends.

No matter your starting point, finding a healthy diet and exercise regimen that you can stick to is key. These ladies of WOW took steps (literally) to improving their health, and my hope is that the workout inspires a lasting relationship with health and fitness.

Interested in learning more about Deanna Robinson and her fitness tips? Follow her on Twitter @DeannaMRobinson or Instagram @DeannaRobinsonFit!