sport and health and clarendon fitness, we have malik here from sport and health. and clarendon. own thing? get a fitness instructor? >> hire a personal trainer. the first thing you do is consult your doctor before you start a new fitness routine. also, most gyms offer free consultation with one of the personal trainers so even if you have a game plan on your own you want to go in and consult with somebody to make sure it's safe and effective. horace: thank you very much. 703-236-9220. these guys are here from now until 6:30 to answer your questions. nutrition, health, weight loss, getting in shape. back to you, jonathan. jonathan: my friend, he used a line. "i'm in shape. i'm round." that doesn't really count. it is and i'm not sure how to segue to this but it is national prime rib day. right out of the fitness thing. here i go. this is on purpose. we are returning a story after having fitness advice. after all this is protein. the choice beef cut is from one of the eight prime cuts of beef. perhaps served best when it's slow cooked but you can order it any way you want. horsera

orange line single tracking between foggy bottom and clarendon.o ahead and take a look a inside the district. earlier third street tunnelrel crash after new york avenuer nea cleared but still dealing with residual delays new york d avenue inbound very slowlo because of a crash at southsht s today. southso dakota. 95 northbound jammed. j >> some of you may have gottenat a sunburn this weekend if you were outdoors. now there's proof thatro sunscreen can protect you against skin cancer.nst skin can research at ohio state have s hv completed the first test ofst t its ability to protect against melanoma. study used mice with skindic similar to humans andand scientists protected them withit several spf30 sun screens. scree the spf30 sun screens werecreenr able to protect the getting melanoma proving to scientists that sunscreen does d do the same for people. >> michigan couple facingga possible jail time for notai returning library books on bks time. kathy and melvin duran admit a they were delinquent and paid the $35 late fee for returningrr the rome p

and clarendon and takoma station. advocates will survey riders and encourage victims or bystanders of sexual harassment or assault to report it immediately. they start at 4:00 and held through 6:00 tonight. alison: new developments now in a seattle homicide. police believe body parts found in a recycling bin are those of a missing mother. ingrid lynn last seen on friday. this is before meeting a man she met online. lauren lister has details about an arrest in this case. reporter: after this seattle mother of three went missing late last week, now a suspect in custody. 37-year-old john charlton arrested in the homicide investigation. following a gruesome discovery less than 48 hours earlier. body parts found in a homeowner's curb side recycling bin. >> all the evidence leads in the direction of that particular victim. reporter: authorities saying the remains likely 40-year-old ingrid lynn who disappeared friday. her friend's telling authorities she planned go on a date that night with someone she met online. heading to

virginia into the district andid silver line trains were oldlyero going from wiehle reston east e to clarendon. so now orange, blue and silver line trains are operating normally. the problem was way down here. h this train is heading into the o city and as you go in and bank a down into the tunnel there,l the there was an arcing insulatorg o and so there was a fire arlington county was calledasald here. there was a fire in the equipment.pmen smoke was put into the tune so they had stopped thed sed inbound trains, orange and blueline trains where you seeinh this one right now, they were n stopped for about an hour or so. so. they have fixed the problem. pro they have resumed power and service.rv but the investigationes continues. metro again telling us what w they believe it was was an arcing insulator that ignitedgn and put smoke in the tunnel tun but now service has resumed has but expect delays, guys, they t are saying still this morning.hr >> good advice to heed. thanks bob. b >>> happening today in fairfaxii county a murder trial getsrial g under way for police officer adam torres accused

only residual delays there andhd orange line no longer single tracking in both directions out by clarendoneft t over slow moving trains.ra live look outside. show you how else our morning commute is shaping up around the dmv.dm. inbound suitland parkway to theo douglas bridge jammed up trying to get into town.own new york avenue remains verynsey slow as you pass by bladensburgg and also 50 from 202 to kenilworth backs up statementat sorry 395.rry maureen. >> still ahead eat yourselff skinny? we'll tell you aboutbot the five foods that can actualll help you lose weight. w >> i'm all ears.ars. first, losing a spouse maypousey actually be beneficial to your health.heth. the surprising results of a new study next. ♪ ♪ >> back now 8:40 on this amongno morning.w looking at the capitol dome that scaffolding coming down. dn. piecemeally.em looking good, though.g od, repair work that they've beenhee doing all that time.im okay. okay let's get you caught up on youro news this morning.or >>> another reason to monitorsot the am of time your kids spendse on smart phones. it could make them cross eyed.