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  • Commonwealth Orthopaedics: Patella Femoral Pain

    11.12.2014 / Blog Posts Health and Wellness

    Patella Femoral Pain

    Pain is usually centered around the kneecap and can increase with walking up and down the stairs and squatting activities. 

    Possible causes can include:

    - Quad weakness: especially if the inner quad muscle isn’t as strong as the outer part

    - Tightness: especially on the outside of the knee or IT band

    - Improper alignment from the hips or feet

    - Improper technique with exercise 

    If these muscle imbalances are present, they can cause the patella to track incorrectly causing pain

    Physical therapy can help restore these muscle imbalances by combining stretching, strengthening, soft tissue mobilization, and taping techniques.

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    Commonwealth ... Read More

  • Chocolate, Peanut Butter, Banana Smoothie, anyone?

    11.12.2014 / Blog Posts Health and Wellness

    Rob Skinner, team dietitian for the Washington Redskins, makes us his November Smoothie!

    With a chocolate milk base, a banana for potassium, peanut butter for flavor and a scoop of chocolate whey protein to help with recovery, this smoothie looks like it's not only delicious, but the perfect post-workout drink. 

    Check it out below:

      Read More

  • Commonwealth Orthopaedics: Exercise Myths

    11.05.2014 / Blog Posts Health and Wellness

    Don’t believe everything you hear. This is especially true in the world of fitness.

    Are half-truths keeping you from getting the best and safest workout? Check out these five common exercise myths, debunked:

    1. Running on a treadmill puts less stress on your knees than running on pavement. Not true. It’s the same no matter where you run.

    2. Working on an “ab machine” will melt belly fat. Sorry, no. You can’t pick and choose the areas where you’d like to burn fat.

    3. Swimming is a great weight loss activity. Swimming tones muscles and boosts ... Read More

  • The Fashion of Fitness

    11.05.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Nike and Celebrity Trainer

    I thought I'd share some ways we can use the principles that we apply to fashion and shopping, to our health and fitness regimen.

    Fitness and fashion have so much in common! Besides the fact that being healthy can make you look and feel better in your clothes, let’s look at how we can apply the same principles to both.

    1. Marshalls vs. Neiman Marcus.  Find an exercise routine that you enjoy that fits into your lifestyle and budget.  If you don’t like to run, then you may like to ... Read More

  • 100 Days of WOW - Day 55

    11.05.2014 / 100 Days of WOW Blog Posts Health and Wellness

    It's #WellnessWednesday and Nike Trainer Deanna Jefferson wants to help you stay in shape this holiday season!

    Enter today, for the chance to win one of her hour-long sessions which include body composition and metrics assessments, a personalized training regimen based on your specific goals, and basic nutritional education and counseling.

    Click here to enter now for the chance to win!

    Fab Body Factory
    8027-C Penn Randall Place
    Upper Marlboro, MD 20772

    www.DeannaJeffersonFitness.com

    Read More

  • Redskins Game Workout Challenge

    10.29.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Celebrity and Nike Trainer

    Since our Redskins have a few away games left in the season, most us are stuck rooting for our guys from behind a TV screen.

    Here's a great fun way that we can burn off some of those wings, hotdogs and chili-cheese nachos while watching the game. Grab your girls and perform these exercises whenever the REDSKINS get whatever the indicator is.

    This way, you might be able to make it through the game without keeling over, and some rest periods will be incorporated.

    First down: 10 jumping jacks, +1 for each ... Read More

  • Commonwealth Orthopaedics: Improve Knee Arthritis

    10.28.2014 / Blog Posts Health and Wellness

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

    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 that is far away ... Read More

  • Alfred Morris Joins NO MORE Campaign Against Domestic Violence

    10.24.2014 / Blog Posts Health and Wellness Redskins

    The NO MORE campaign launched as a way to unify support for greater domestic violence and sexual assault awareness in an attempt to galvanize towards progress. Today, every major domestic violence and sexual assault organization in the U.S. participates in the campaign.

    In 2013, The Joyful Heart Foundation, an organization involved with NO MORE and founded by Law & Order: SVU star Mariska Hargitay, released a series of public service announcements staring all well-known celebrities. These PSA’s were able to reach over 500 million Americans and became a model for NFL participation in the campaign.

    This week, NO MORE ... Read More

  • Redskins Cheerleader Alumni Surpass Fundraising Goal in Breast Cancer Walk

    10.23.2014 / Blog Posts Breast Cancer Awareness Health and Wellness

    Since 1984 the Washington Redskins Cheerleaders Alumni Association (WRCAA) has been proudly supporting local and national charities as one of the strongest, most active professional cheerleader alumni organizations in the NFL. This year, the group made it their fundraising goal to reach $30,000 from their team in the Avon Walk for Breast Cancer. We are pleased to report that they not only reached their goal, they have surpassed it!

    Raising $32, 086.50, the WRCAA members on the team consisted of Team Captain Lynn Sharkey (82-83), Terri Lamb (79-83), Debbie Ray (74-82) and Barbara Strittmatter (84-85). The women walked ... Read More

  • Fall Into Fitness This Season

    10.22.2014 / Blog Posts Health and Wellness Local Lifestyle

    By Deanna Jefferson, Celebrity and Nike Trainer

    As the weather cools down, going outside your home to trek to the gym becomes a more daunting task, and holiday weight gain is creeping up on you in your rear view mirror...

    I've come to tell you that you don’t have to travel long or far to find fitness- it can start right in your home!

    Here are three tips to help you take the first steps:

    Start Today. We often wait for more attractive circumstances: new shoes, better weather, a gym membership. The key to making a change in ... Read More

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Nov. 11, 2014 05:00 PM Ladies Night Out: Salute to Service
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Nov. 16, 2014 12:00 PM Redskins-Buccaneers Pregame Party
Nov. 16, 2014 01:00 PM Redskins vs. Buccaneers
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Nov. 25, 2014 09:15 AM WOW Volunteers at Redskins Harvest Feast
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Nov. 28, 2014 10:00 AM Community Health Harvest Volunteer Opportunity
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