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  • In Case You Missed It: Moms Football Safety Clinic

    09.17.2014 / Blog Posts Events Health and Wellness Local Lifestyle

    By Julie Donaldson, CSN Anchor

    I am sure you ALL watched the Redskins win against the Jaguars. If you are like me, as much as you want to celebrate the victory, you can’t help but look at the cost.

    I couldn't help but think that the injuries sustained by both RGIII and Desean Jackson line up perfectly with our Moms Football Safety Clinic we hosted last Friday.  While the odds of making it to the NFL are slim (only 0.2% of High School players will ever see the NFL!) injuries are still a huge concern no matter ... Read More

  • Circuit Training for Women

    08.06.2014 / Blog Posts Health and Wellness Local Lifestyle

    By Deanna Jefferson, Celebrity and Nike Trainer

    Three weeks ago the ladies of WOW took over FedExField for an exhilarating football themed fitness bootcamp.

    I led the workout with the help of trainers Tiffani Rhodes, Devoné Martin and several others on my fit team. We sweat, laughed and had so much fun running, jumping, squatting, lunging, crunching and tossing footballs through different exercise stations. One of the participants asked me about why I chose this particular style of workout, so I figured I would touch on it in this post!

    Deanna Jefferson with her team of awesome trainers at the ... Read More

  • Nike Trainer Deanna Jefferson on Stretching Before and After your Workout!

    06.18.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Celebrity and Nike Trainer

    Flexibility is one of the most overlooked components of fitness.

    Often times, we may take a few minutes to stretch before the workout and forget about the post-stretch. Or sometimes we don’t even stretch at all!

    It is so important to properly take care of our muscles or else we put ourselves at a greater risk for injury.

    Muscles are made up of collagen and elastin. These are elements made to expand and contract without losing their shape. When we put our muscles to use, they get tight from the strain we ... Read More

  • Commonwealth Orthopaedics: TRUMATCH Customized Knee Replacements

    05.05.2014 / Blog Posts Health and Wellness

    By Mark Madden, MD

    TRUMATCH is a made-to-measure implant that is transforming total knee replacement surgery. Benefits include: Read More

    • Faster, safer, more efficient surgery. In many ways, surgeons perform the operation before they even enter the OR.TRUMATCH uses a simple CT scan to develop a 3-D computerized model of the entire leg structure and create a customized surgical guide, based on each patient’s unique anatomy. With fewer surgical steps and less equipment in the OR, surgery is quicker and safer, the risk of infection is significantly lower, and patients spend less time under anesthesia, which reduces the chance of ...
  • Green Tuna Wrap Recipe

    04.16.2014 / Blog Posts Health and Wellness Recipes

    Kimberly Young, MA; Founder of Healthy Little Cooks and author of the 5-Minute Lunchbox

    Looking for ways to get more green leafy veggies in your diet? Swap out the carbohydrate packed bread with a collard leaf.  Fill it with protein-packed veggie tuna salad and you’ll be serving your body a nutrient dense satisfying sandwich.

    INGREDIENTS
    1 5oz can light tuna packed in water
    1 tablespoon olive-oil based mayonnaise (or light mayonnaise)
    1/8 cup shredded carrots
    1/8 cup diced celery
    1/8 cup diced red cabbage
    1 large collard green leaf

    DIRECTIONS

    Rinse collard leaf with water, pat ... Read More

  • Commonwealth Orthopaedics: How to Strengthen Your Core

    04.15.2014 / Blog Posts Health and Wellness

    Your core muscles – the muscles in your pelvis, lower back, hips and abdomen – are your body’s powerhouse.

    Strong abdominal and back muscles are essential for doing everyday tasks, such as housework, lifting a 20-pound toddler or putting away groceries.

    In addition, a strong core helps reduce back pain, improve athletic performance, enhance balance and stability, and correct poor posture.

    To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most core-strengthening exercises can be done at home with no equipment. Balance training is a great way to improve core strength ... Read More

  • April Showers Bring May Flowers: Revamp your Workout With Deanna Jefferson!

    04.10.2014 / Blog Posts Health and Wellness

    AP Photo

    By Deanna Jefferson, Celebrity and Nike Trainer

    Fed up? Frustrated? Bored? Practicing healthy habits can sometimes become humdrum and mind-numbing.

    But it's springtime and as the saying goes, April showers bring May flowers. Here are some ways that you can turn a few mundane health habits more exciting.

    Drinking Water - Water is flavorless, and when it comes to drinking the recommended half your body weight in ounces, it can become a real drab. Try adding a kick to your water by infusing it with some flavorful fruits! Add chopped strawberries and mint leaves or cucumbers and lemon ... Read More

  • Your Guide to Spring Running

    04.02.2014 / Blog Posts Health and Wellness

    By Nike Trainer Deanna Jefferson

    Make no mistake, even with the wrath of the polar vortex, Spring is here! And with the weather warming up slowly but surely, people all around will begin to hit the ground running.

    Here are my 4 tips to spring running:

    1. Ease your way back into running - Running outdoors on pavement is more taxing on your body than running on the treadmill. It's important to ease back into outdoor running slowly to prevent injuries. Decrease your speed or duration for your first few outdoor runs to get acclimated to the change of environment ... Read More

  • Commonwealth Orthopaedics: Walking Tips

    03.28.2014 / Blog Posts Health and Wellness

    Walking is great exercise that can help you live a healthier life. A daily brisk walk can improve balance and coordination, strengthen your bones, lift your mood, and prevent or control conditions such as diabetes and high blood pressure.

    A few simple precautions can help you make the most of your walking routine and avoid injury:

    1. Warm up and cool down before and after walking. After you cool down, gently stretch your muscles.

    2. Wear supportive shoes designed for walking.

    4. Choose your course carefully. Avoid cracked sidewalks, potholes, low-hanging limbs or uneven turf.

    5. Stay safe! When walking ... Read More

  • Low Fat Strawberry Coconut Bread

    03.26.2014 / Blog Posts Health and Wellness

    Kimberly Young, MA; Founder of Healthy Little Cooks and author of the 5-Minute Lunchbox

    Ingredients

    1 cup white flour
    1 cup whole wheat flour
    1 ½ teaspoon baking powder
    ½ teaspoon salt
    1 teaspoon ground ginger
    1 teaspoon vanilla
    ¾ cup orange juice
    ½ cup applesauce
    4 eggs
    ¼ cup shaved coconut (optional)
    1 ½ cup diced strawberries
    4 tablespoons sugar
    ½ cup vegetable oil

    Directions 

    Preheat oven to 350°F.  Spray one bread loaf pan with non-stick baking oil.

    Place strawberries and sugar in a blender or food processor and combine until strawberries are mashed, but not completely puréed.

    Combine all dry ingredients in a ... Read More

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Sept. 7, 2014 07:00 AM Book to Football 5K
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Sept. 12, 2014 05:00 PM Redskins Moms Football Safety Clinic
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Sept. 14, 2014 11:00 AM Redskins-Jaguars Pregame Party
Sept. 14, 2014 01:00 PM Redskins vs. Jaguars
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Sept. 25, 2014 06:30 PM WOW Pregame Party: Redskins vs. Giants
Sept. 25, 2014 08:30 PM Redskins vs. Giants
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