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
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
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
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
01.21.2015 / Blog Posts Health and Wellness
Today's Wellness Wednesday advice is brought to you by OrthoVirginia:
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
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
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
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
12.31.2014 / Blog Posts Health and Wellness
New Year, New You
By: Deanna Jefferson, Celebrity and Nike Trainer
The New Year is a great time for personal renewal. It's a fresh start and a great motivation to transform old and unhealthy habits into new and healthier ones. Many New Year's Resolutions involve losing weight, exercising more, and being a healthier you overall. I've compiled these 12 simple tips for you to review in the last 12 hours of 2014 to help you ring in a New Year and a New You!
12. Move more
11. Avoid leftovers
10. Cut back on alcohol
9. Drink ... Read More
12.24.2014 / Blog Posts Health and Wellness
Exercise with Kettlebells
By: Barbara Kapas, DPT
It might sound new, but working out with kettlebells is a time-honored technique that is finally getting the attention it deserves. A cast-iron kettlebell resembles a mini bowling ball with a handle. Since the weight isn't evenly distributed, using a kettlebell forces your stabilizer muscles to work harder. A kettlebell workout is great for cardio, strength and flexibility training. According to the American Council on Exercise, exercising with kettlebells burns about 20 calories a minute.
Learn more about the benefits and techniques of a kettlebell workout at
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