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  • Preparing for the Upcoming "Season"

    04.12.2013 / Blog Posts Health and Wellness

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    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    It’s that time of year again; the players are getting ready to return to Redskins Park to begin their preparation for the 2013 football season. Preparation for the players begins with strengthening and conditioning their bodies, building the foundation needed to withstand grueling training camp and a long competition season ahead.

    Each year I appreciate the fact that this is also the time of year when many of us are beginning our own preparation for the season - swimsuit season that is!

    As WOW members, I thought we ... Read More

  • My March Madness Ends!

    04.09.2013 / Blog Posts Health and Wellness

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    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Even though there is still basketball being played, my "March Madness" is over.

    It was so much fun trying new classes and getting back into some that I haven’t had time for. I tried to take a wide variety of classes so that I could challenge myself and maybe find something new to pursue. I visited my parents in Florida in March so I tried a couple classes at the Gold’s Gym in their area. When I go on vacation, I always like to try out ... Read More

  • Commonwealth Orthopaedics: Overuse Injuries in Baseball/Softball

    04.01.2013 / Blog Posts Health and Wellness

    AP Photo

    With Opening Day earlier this week and spring sports upon us, Commonwealth Orthopaedics takes a look at overuse injuries in baseball and softball...

    According to the American Orthopaedic Society for Sports Medicine, injuries in young athletes are on the rise, but elbow and shoulder injuries are reaching epidemic proportions. 

    Thousands of children are seen each year for elbow and shoulder pain due to overuse. Overuse injuries can be prevented. To read more about prevention and treatment of these injuries, go to Commonwealth Orthopaedics blog at http://blog.c-o-r.com/2012/04/26/overuse-injuries-in-baseballsoftball/.

    Kevin Sumida, MD; Commonwealth Orthopaedics ... Read More

  • Commonwealth Orthopaedics: Sports-related foot and ankle injuries are on the rise

    03.22.2013 / Blog Posts Health and Wellness

    AP Photo

    Sometimes there is a rush to play after many foot and ankle injuries due to lack of knowledge about the different injuries by the athlete, coaches or even family members. There is always the assumption that the injury is a minor “sprain” that does not need any medical intervention. 

    However, we have now learned that each injury should be evaluated individually and that the athletes should wait until the injury is healed before returning to play. In addition, physical therapy and stretching is an important aspect of rehabilitation after an injury. This is especially the case with ankle ... Read More

  • How to stock the Kitchen!

    03.20.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    “To eat is a necessity, but to eat intelligently is an art.” 
                                                     ~ La Rochefoucauld

    We will continue our journey to a Healthy Weight for a Lifetimetoday but before we do I would like to review our steps thus far: Read More

    1. Have you implemented a food log as a tool to track your progress? 
    2. Click here for more info on food logs
    3. Have you identified and built strategies around unconscious eating?
    4. Click here for more info on building awareness
    5. Have you identified “empty calories” and replaced them with nutrient ...
  • "March Madness" Fitness Challenge

    03.15.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    It’s that time of year where everyone goes crazy about….no, not basketball. They go crazy for fitness. At least that is what’s happening at the Gold’s Gym in Ashburn. Every year there is a contest called March Madness. The challenge is to take 25 classes in the month of March. That sounds daunting enough. But they have to be a combination of strength training, cardio, spin and aqua classes. And for someone like me who does a lot of strength training and very few ... Read More

  • Commonwealth Orthopaedics: Tennis Elbow

    03.12.2013 / Blog Posts Health and Wellness

    AP Photo

    Tennis elbow isn't reserved for tennis players alone. Read more from the professionals at Commonwealth Orthopaedics. 

    One of the most common elbow problems is pain on the outside or lateral side of the elbow, which is called tennis elbow or lateral epicondylitis in medical terms. 

    Tennis elbow is an inflammation of the origin of the forearm muscles that extend the wrist, with some inflammatory tissue underneath the muscle attachment at the elbow. This can be caused by repetitive activities, such as sports or yard work, as well as after heavy lifting. In my practice about half the ... Read More

  • Setting The Table For a Healthy Weight

    03.05.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Thanks for all the great ideas last week from WOW members on how you replace empty calories with enjoyable foods that provide an extra nutrient punch (see Empty Calories vs. Nutrient Dense Foods).

    This week we will continue to the third step to managing a healthy weight for a lifetime.

    Step Three: Set a Foundational Eating Pattern

    If you let food “just happen,” it will be a disaster. I truly believe a major cause for the obesity epidemic is the fact that our bodies are designed for scarcity--think ... Read More

  • Getting Fit Fast: How to Get The Most From Your Training Time

    03.04.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Whether you're training hard for a marathon, or just looking to get the most from your exercise workout routine, these tips can help you get fit faster and reach your fitness goals while you avoid injuries.

    1. Eat Well. 
    Proper nutrition and effective training go hand-in-hand. Eating right is an essential component of all athletic activities. Eating well is the best way to be sure you get the most from your training and performance. What you eat before, during, and after exercise has a major impact on ... Read More

  • Commonwealth Orthopaedics: Putting A Stop To Sports Injuries

    02.26.2013 / Blog Posts Health and Wellness

    AP Photo

    As an orthopedic surgeon at Commonwealth Orthopaedics, I am seeing a rise in the number of youth sports injuries while the age of these young athletes is decreasing. In particular, I am seeing more overuse injuries in younger kids. According to the Centers for Disease Control and Prevention (CDC), high school athletes alone account for an estimated two million injuries, 500,000 doctor visits, and 30,000 hospitalizations every year.

    That is why the AOSSM and the AAOS joined the American Academy of Pediatrics, the American Medical Society for Sports Medicine, the National Athletic Trainers’ Association, the National ... Read More

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