• Rethinking Holiday Food Choices: How Much Exercise to Burn that Off?

    11.18.2015 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    The cool weather is here and the holidays are quickly approaching. Holiday weight gain is such a daunting thought for many because Americans on average gain 1-3 pounds between November and January. Unfortunately, this tends to become permanent baggage. According to researchers at the National Institute of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

    You don't have to fall victim to this. I find that thinking of how much exercise you'd ... Read More

  • Inside Look: Redskins Cheerleaders' Dermatologist Talks Hair Loss

    11.16.2015 / Blog Posts Health and Wellness

    Dr. Robert S. Berger of Charles County Dermatology


    You have noticed that your hair is getting thinner- is it because Uncle Joe or Aunt Jane had thin hair, or some other reason?  What can you do about it? 

    The most common cause of hair loss, by far and away, is the “inherited” type, or androgenic alopecia. This is the loss of hair due to sensitivity of the hair follicles to androgens over time. It is also called male or female pattern baldness. Women produce androgens, much lower than men, but do so just the same. As estrogen levels wane with ... Read More

  • The Power of Positivity

    11.11.2015 / Blog Posts Health and Wellness

    "Our happiness depends on the habit of mind we cultivate" - Norman Vincent Peale, The Power of Positive Thinking

    Mental health is just as important as physical health – we often fail to realize the impact negative thoughts have on our attitudes, work performances, and relationships. Combating negative thoughts isn’t easy, but it’s essential for a healthy lifestyle. In order to recognize the power of positivity, we must consciously take steps to increase the flow of positive thoughts.

    Being consistently aware of your thoughts doesn’t come naturally, it takes practice and dedication. Here are a few tips to get ... Read More

  • Setting Up For a Comeback

    / Blog Posts Health and Wellness

    Deanna Jefferson, CPT

    This past Sunday, we witnessed our beloved Washington Redskins complete the biggest comeback in team history. Despite how improbable it seemed that we would take the win, our boys made invaluable plays that led to an amazing victory! Let's talk about invaluable ways that you can set yourself up for a comeback, no matter how much you've strayed away from a healthy routine. It always starts with something small. Maybe a string of late nights at work, turmoil in personal relationships, an injury, a new baby, or a long vacation that you had a little ... Read More

  • The Benefits of Walking

    10.21.2015 / Blog Posts Health and Wellness

    Jo Burton, PT, DPT

    Walking 6,000 Steps a Day- the equivalent of 1 hour- may improve knee arthritis and prevent disability, according to a recent study published in Arthritis & Care Research.

    Sitting can be harmful to your health. Try replacing sitting with the following:

    -Get up from sitting once an hour for 10 minutes

    -If you are watching TV, get up and walk around the house when a commercial comes on.

    -When you are working in front of a computer, get up and walk around every hour.

    -When you go to grocery store or mall, park in a space ... Read More

  • FALLing Out of Fitness

    10.14.2015 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT.

    As fall creeps in and warmer temps creep out, it seems easier and easier to hang up those warm weather fitness habits in the closet with your swim suits and beach bags. Yes, going to the gym as it gets colder outside is not as easy as staying wrapped up in your warm bed---but you'll be glad you did. If drearier weather makes you lose motivation in the fall, here are some great tips to help avoid derailing months of healthy habits.

    Buy new gear. Something about cute new clothes makes waking up and getting ... Read More

  • The Latest Fitness Trend

    09.30.2015 / Blog Posts Health and Wellness

    This #WellnessWednesday, break up your workout regimen with this trending workout- Tabata!

    What is it?

    Tabata is a high intensity interval training workout. The idea is that a shorter workout can be just as effective as long, drawn out exercises. Tabata calls for you to give 20 seconds of maximal effort in one exercise, followed by 10 seconds of recovery, to be repeated multiple times.

    A common practice is to do a 20-minute Tabata workout, which consists of 4 rounds of Tabata (4 minutes each) with 1 full minute of rest between each round. There’s a wide range of ... Read More

  • Should I be concerned if my child is diagnosed with Osgood-Schlatter disease?

    09.23.2015 / Blog Posts Health and Wellness

    Amy Henning, DO, OrthoVirginia

    As with many questions, the answer is, “it depends.” Osgood-Schlatter Disease is usually a temporary condition that causes swelling on an area of the upper tibia (shin bone) called the tibial tuberosity. During the rapid adolescent growth spurt this area is vulnerable to overuse as the kneecap tendon places continuous traction on the growing bone. Poor flexibility and activities involving jumping and stopping suddenly contribute to developing this condition. It is fine to be a part of activities as long as there is no limp. However, if limping occurs, rest from activity is recommended. 

    The good ... Read More

  • A Message from Darrel Young

    / Blog Posts Health and Wellness Redskins

    This #motivationalmonday spotlights Redskins FB Darrel Young and his commitment to one injured teammate.

    During the 2015 preseason opener, TE Niles Paul suffered every player’s worst nightmare- a season-ending ankle injury. Paul being put on the injury reserve list was both a blow to the team’s offensive strategy and a saddening loss of a good friend on the field.

    When Paul hit the turf and failed to get up, Young stayed by Paul’s side until he was carried away on a cart. The fullback has described his relationship with Paul as “more than football for me…Niles ... Read More

  • Knee Pain in Children and Adolescents

    / Blog Posts Health and Wellness

    Robert M. Dombrowski, MD, WOW Correspondent

    We see a number of young patients every year with Osgood-Schlatter syndrome because it is one of the most common causes of knee pain in children and teens, affecting 1 in 5 adolescents. 

    Osgood-Schlatter disease or syndrome (also known as tibial tubercle apophyseal traction injury) is a rupture of the growth plate at the tibial tuberosity. The syndrome may develop without trauma or other apparent cause, however, some studies report up to 50% of patients relate a history of precipitating trauma.

    Click here for more information about this common problem. 


    For more #WellnessWednesday blogs ... Read More

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