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  • What Body Shape Am I?

    02.23.2015 / Blog Posts Health and Wellness

    Brought to you by Today's Innovative Woman

    I have always chuckled at the answer, “I am round, round is a shape.”

    No two people are built exactly alike and that is what makes us special. Become familiar with your body type—knowledge is power and the tape measure is a necessary item in your style toolbox.

    Ladies are you average, petite or tall?

    Have you ever taken your true measurements?

    Where do you carry your weight— are you bigger on the top, bigger on the bottom, bigger in the middle? We all carry our weight somewhere on our frame ... Read More

  • Stay Motivated to Workout This Winter!

    02.22.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

    Up and down the east coast the temperatures have been frigidly cold. Winter brings cold temperatures, shorter days, snowy morning, and darker evenings. It's no wonder your workout regimen may have taken a back seat to warm comfort meals and toasty cups of hot chocolate. How can you keep your winter workouts on track? Here are tips to keep you downward-dogging so you'll look and feel your best come the dog days of summer.

     

    Participate in fun cold-weather activities. There are so many active outdoors pastimes in the winter. Try snowboarding ... Read More

  • The DC Ladies Present: The Power of a Vision Board

    02.21.2015 / Blog Posts Health and Wellness

    Happy February, Go Getters! Last month, we talked about committing to a year of getting up, dreaming big, and doing what we love.  This month, we’re going to dive into the first step of your 2015 adventure:  take that vision out of your head, set actionable steps to create the life you want, and make it real.

    In other words: Write the Vision.

    1. Express yourself your way

    If you’re all digital all the time, create an online vision board by signing up for Pinterest and ditch the magazines for every gorgeous picture on the Internet!  A Pinterest ... Read More

  • The Hydration Equation

    02.15.2015 / Blog Posts Health and Wellness

    Brought to you by Today's Innovative Woman

    Did you know that your body is comprised of over 70% water – not soda, coffee or tea, and if dehydrated you would probably fit inside a moderate sized capsule? Well maybe not a capsule but the 70% is true.

    Your body needs to be hydrated with water in order to rid it of toxins and other harmful waste that can damage cell activity.

    People who are not well hydrated may complain of such issues as fatigue, digestive disturbances and headaches as well as pimples, dry skin or dry hair.

    Susan Silberstein, owner ... Read More

  • Stress Fracture Defined

    02.11.2015 / Blog Posts Health and Wellness

    This week's Wellness Wednesday advice is brought to you by OrthoVirginia

    What is a Stress Fracture?

    Each day, the body produces new bone to replace the bone that is broken down by the stress of everyday living. Usually, this process is balanced, with the body replacing the amount of bone lost. However, this balance may become upset with excessive physical training. The body, due to several factors, may not produce sufficient bone. As a result, micro cracks, called “stress fractures," can occur in the bone.

    What are treatment options?

    Since stress fractures most often occur as a result of ... Read More

  • #WellnessWednesday: What is the State of Your Health?

    01.28.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

    Now that we know the State of the Union, given by our President recently, it's time to determine the current state of your health. Every once in a while we get a diagnostic test for our car, our home and even our Nation. Our health is our number one asset, and to ignore how we are feeling and living can be a big mistake.

    Asking yourself this following single question can help you gauge the healthiness of your mind, body and spirit at any given point in time, and help you to ... Read More

  • Soreness vs. Pain: How To Tell the Difference

    01.21.2015 / Blog Posts Health and Wellness

    Today's Wellness Wednesday advice is brought to you by OrthoVirginia:

    Muscle Soreness

    Muscular soreness typically peaks 24-72 hours after activity. This is the result of small, safe damage to muscle fibers and is called Delayed Onset Muscular Soreness (DOMS).

    During this time, your muscles may be tender to touch and feel tight and achy. Movement may initially be uncomfortable but moving and gently stretching your muscles will help to decrease soreness.

    During the few day period that you are experiencing muscular soreness, you might consider performing alternate exercise activities in order to give your sore muscles an opportunity to ... Read More

  • New Year Fitness Party Recap

    01.19.2015 / Blog Posts Health and Wellness

    Saturday afternoon the Redskins Indoor Training Facility was transformed into the ultimate Fitness Party venue! Over 100 women took the practice field to participate in a half-circuit, half-Zumba workout and ring in 2015 with a new, healthier outlook on the year.

    Nike and Celebrity Trainer Deanna Jefferson led the ladies through an intense warmup and a few tough circuit drills to get heart rates up and incorporate strength into the routine.

    Deanna’s team of instructors immersed themselves into the crowd to help demonstrate different moves and to get our WOW members fired up!

    Following the strength portion of the ... Read More

  • Get Motivated to Move More!

    01.14.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

     

    Is your New Year's resolution to start working out more this year? Have you gotten started, and only about a week in are finding it hard to stay motivated to get up and get in your workouts, especially in this cold weather. Well you're not alone! As a trainer, one of the biggest barriers I hear to why people don't exercise is because they simply "don't feel like it". Where's the motivation??? Let’s find it! Here are my tips for finding and keeping that motivation to get ... Read More

  • Make Dairy Part of Your Fitness Routine

    01.07.2015 / Blog Posts Health and Wellness

    This week’s Wellness Wednesday advice is brought to you by Liz Sitko of Mid-Atlantic Dairy Association:

    If you’re serious about fitness, particularly building muscle, then milk and dairy products should be a big part of your conditioning routine. Why?

    -Milk is a solid source of complete protein, the number one contributor to muscle growth.

    -Milk’s unique protein profile is comprised of about 20% whey protein and 80% casein protein. Whey is a major muscle builder, and casein’s slow and even digestibility make it the perfect balance to whey. Since whey is quickly digested and used up ... Read More

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