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  • Try Cross Training to Improve Your Fitness Level

    02.06.2013 / Blog Posts Health and Wellness

    AP Photo

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

    You consider yourself to be in better than average shape. You run several times a week for health and fitness and maybe do occasional fun runs on the weekend. Some friends come into town for the holidays and you decide to go skiing. No problem, you're in great shape, right? Wrong. After a day on the slopes you feel like you've been run over by Santa's sleigh and all his reindeer. What's going on?

    You may be in great shape, for the sort of ... Read More

  • Commonwealth Orthopaedics: Preventing Running Injuries

    02.01.2013 / Blog Posts Health and Wellness

    Still holding up that New Years Resolution to run more? Or maybe you're training to run a race this Spring? Commonwealth Orthopaedics, the official orthopaedic and physical therapy partner of the Washington Redskins, has some tips on preventing running injuries.

    Whether it is a 10K race, half marathon or marathon, the key to avoiding injury when training for a race is preparation.

    Stress injuries and stress fractures are some of the most common injuries that are seen when training for a long-distance race; these are typically caused by improper preparation.

    If you are a new runner, the recommendation is ... Read More

  • How to Manage Your Weight for a Lifetime

    01.30.2013 / Blog Posts Health and Wellness

    AP Photo

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

    "Awareness of the Moment is when Change Can Begin" 
                                                     - Author Unknown

    I hope you were inspired to keep a food log last week and have found it to be helpful.  From my experience as a dietitian, people either love keeping a food log or they hate it.  I have discovered the “haters” eventually learn to love it once they experience the benefits of this extremely powerful weight-management tool. 

    Once you have at least a week’s worth of data, you are ready to move onto the next step ... Read More

  • Commonwealth Orthopaedics: Stress Fractures

    01.25.2013 / Blog Posts Health and Wellness

    AP Photo

    One of the most common injuries in sports is a stress fracture. 

    If you’ve started a New Year’s resolution to exercise more, you may be prone to a stress fracture if you increase your activity too quickly.  Categorized as an overuse injury, stress fractures occur with bone overloading and muscle fatigue such that they are unable to absorb added shock. Eventually, the overloaded bone develops a tiny crack called a stress fracture.

    Stress fractures often are the result of increasing the amount or intensity of an activity too rapidly. They also can be caused by the ... Read More

  • Conquering your New Years Resolution: Lose the Diet to Lose the Weight

    01.11.2013 / Blog Posts Health and Wellness

    AP Photo

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

    For the past couple weeks, we have been bombarded by the annual chit-chat concerning New Year resolutions.  What I found interesting this year, added to all the sobering statistics of how resolutions don’t work, is the fact that the amount of people making New Year resolutions in the first place is at an all-time low, suggesting people are “giving up” before they even begin.

    I heard a reporter explain that the problem with New Year resolutions is they are too much like a diet but she did ... Read More

  • Commonwealth Orthopaedics: Common Knee Problems

    01.10.2013 / Blog Posts Health and Wellness

    AP Photo

    Griffin III tore his right ACL in 2009 while playing collegiately at Baylor University, missing the remainder of the season. He suffered a Grade 1 sprain of his right LCL earlier this season. In the fourth quarter of the Redskins playoff appearance against the Seahawks on January 6th, Griffin III went after a botched snap and felt his knee collapse under the strain. He fell to the turf and was attended to by the team's medical staff. Click here for more on Robert Griffin III's knee injury.

    Common Knee Problems
    The knee is a complex ... Read More

  • Group Fitness Classes or DVD's at Home?

    01.04.2013 / Blog Posts Health and Wellness

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

    The reality is, taking group fitness classes at a gym or following workout DVDs at home are both great options to enhance your current level of fitness. The key to ensuring long term success however, is to determine which option best suits your needs, goals, and lifestyle, as well as identifying which will provide you with the most effective, safe and quality workout. 

    Since I’m training most of the day, I rarely am able to take classes. But when I do I always enjoy it because I have someone ... Read More

  • 5 Tips for times you realize you've gone too far into the cookie jar!

    01.02.2013 / Blog Posts Health and Wellness

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

    Some of you may remember this famous phrase from the 1970’s CLIO Hall of Fame TV commercial for Alka- Seltzer.  It is a phrase that many of us have expressed this holiday season, even with our best efforts not to over indulge.  The following strategies will keep these moments of overeating in perspective!

    5 tips for times you realize you’ve gone too far into the cookie jar:

    Stop beating yourself up. The definition of normal eating includes the fact that at times we over eat.  The healthiest eaters ... Read More

  • Commonwealth Orthopaedics: Torn Achilles Tendon

    12.28.2012 / Blog Posts Health and Wellness

    AP Photo

    The Redskins were left without one of their top offensive weapons for the season after tight end Fred Davis suffered a season-ending Achilles injury at the end of October. Davis suffered the injury in the first quarter while running a route in the end zone on the Redskins’ first drive of the game vs. the New York Giants. Commonwealth Orthopaedics reveals more information on torn Achilles injuries below.

    You know you have injured your Achilles tendon if you experience some of the following symptoms:

    • Pain and stiffness along the Achilles tendon in the morning
    • Pain along the tendon ... Read More

  • Yoga...Just say Om!

    12.27.2012 / Blog Posts Health and Wellness

    AP Photo

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

    Yoga has been practiced for thousands of years, so one would assume it must provide some great benefits, right? Over the last decade as the interest and demand for mind-body programming has continued to increase, so has the number of research studies conducted to examine the specific benefits that yoga has to offer.

    Yoga does a body good.

    Studies have shown that regular yoga practice can improve muscular strength and endurance, flexibility and balance, which are often overlooked aspects of fitness. Yoga has also been shown to decrease ... Read More

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