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  • 10 Tips for Surviving The Holidays!

    11.20.2012 / Blog Posts Health and Wellness

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

    Thanksgiving is right around the corner, marking the beginning of a 5-week holiday celebration that often spells doom for your health and fitness plan. Along with those celebrations will come headlines and broadcast news stories highlighting the holiday weight gain that thousands of people experience every year.

    Ignore them.

    Don’t think about weight gain this holiday season – think about celebrating with friends and family while simultaneously enjoying the sensation of living in a body that’s healthy.

    Below are 10 tips you can use to change how you think ... Read More

  • How to have Your Cake (or Pie) and Eat It Too!

    11.16.2012 / Blog Posts Health and Wellness

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

    The holiday season has officially begun! 

    With Halloween candy dwindling, many of us have our sights on the Super Bowl of all feasts - Thanksgiving! Last week’s guest nutrition blogger, Christine Turpin taught us the many health benefits of the traditional holiday fare: Click here to read the article.

    The fact that many of the foods filling our plate at this time of year have an abundance of nutrients is great news, however, never is the adage “too much of a good thing is a bad thing” proves to be ... Read More

  • Get Fit and Be Social!

    11.13.2012 / Blog Posts Health and Wellness

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

    As our lives become busier, it’s more and more important to maintain a strong social network and a physically active lifestyle. By merging your social life with your fitness program, you’ll get some exercise while hanging out with your favorite people. The bonus? You’ll have a great time strengthening your friendships and your body all while staying on track with your fitness goals.

    Here’s how you can get fit and be social!

    Team sports.
    Recreational leagues are available for men and women of all ages and ... Read More

  • Commonwealth Orthopaedics: Turf Toe

    11.12.2012 / Blog Posts Health and Wellness

    With most players taking time away from the training facilities last week because of the bye weekend, the Redskins are looking to get healthy before the final seven-game stretch of the regular season. While some used the week to rest up, Redskins running back Roy Helu Jr. is preparing for 2013 after being placed on injured reserve earlier this season. Helu is currently recovering from what is commonly known as turf toe.

    Turf Toe, or more specifically a Plantar Plate Tear, is a sprain of the main joint of the big toe. It happens when the toe is forcibly bent ... Read More

  • Consistency and Exercise

    11.07.2012 / Blog Posts Health and Wellness

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

    I was talking to a client today who has been in a rut. A back injury, kids schedules, work schedules and maybe feeling a little frustrated all got in the way. Now she is motivated and excited because she has started to see some changes in her body. We had a little conversation about the “c” word….CONSISTENCY - She thought “c” was for cardio, which is also very important and for another blog!

    Improvement and change occur when you do things often. Stopping and starting all the time will kill ... Read More

  • Super Foods: What's All the Fuss?

    11.06.2012 / Blog Posts Health and Wellness

    For the past 2 weeks we have been discussing Kale, a food often labeled a “super food”. This week I would like to look more closely at this theme of “Super Foods” by inviting back our guest blogger, Christine Turpin. She offers great tips on making your holiday meals Super Bowl caliber. Enjoy!

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

    Super foods, are they foods which wear capes, face masks and have magical powers? What is all the fuss about super foods? According to Merriam-Webster's Open Dictionary: New Words & Slang, a super food is “a super ... Read More

  • Gathering Support for Your Active Lifestyle

    10.29.2012 / Blog Posts Health and Wellness

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

    Staying active and fit in a largely sedentary culture takes effort and at times, may feel like more than you can handle. Even the most dedicated fitness enthusiasts and athletes go through times when they just don’t feel like exercising. Set yourself up for success by creating a personalized support system to help you stay on track.

    Be Prepared

    First, pinpoint the obstacles that sometimes keep you from being active. Examples include long working hours, home responsibilities, procrastination, lack of energy and bad weather. Next, think about the kind ... Read More

  • Kale Part II: How to Make it First-String Status in Your Diet

    10.23.2012 / Blog Posts Health and Wellness

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

    I hope you enjoyed learning about the All-Star veggie known as kale last week. Thanks so much to all the WOW members who offered encouragement and advice on how they enjoy kale! I wa quite inspired by your enthusiasm Click here and scroll to the bottom to check out last week's reader comments!

    As promised I will share how to purchase, prepare and enjoy this powerhouse of nutrients. Many of my clients, including Redskins Players (especially the rookies) admit they don’t eat certain vegetables because they don’t ... Read More

  • 5, 10, or 15 Minutes? There's a Workout for You!

    10.16.2012 / Blog Posts Health and Wellness

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

    I have been home sick with a high fever for the past two days, and for the second day in a row I’ve had to cancel my training clients’ appointments. I feel really bad about doing that but I know I can’t go to the gym and infect them with strep throat! My clients are great and I love them all. They make the time to put their health and fitness a priority in their lives. They make appointments to train and they keep them because they know ... Read More

  • Veggies Trending on the Red Carpet: Kale

    10.12.2012 / Blog Posts Health and Wellness

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

    Do you have a food item that whenever you hear the name, see it in the store or advertisement say to yourself, “I really need to eat more of that."

    For me, that is a vegetable called kale.

    What a surprise it was when I opened my morning paper last week and saw the article Kale: Yes, it’s good for you, but don’t overdo it by Carolyn Butler (Washington Post 9/25/12). Was this a hint?

    As a Registered Dietitian, I have been taught from my early ... Read More

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