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  • 2012 Lunge Challenge

    12.11.2012 / Blog Posts Health and Wellness

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

    We’ve all heard the statistics about holiday weight gain.  Americans can gain between 5-7 pounds from Thanksgiving to New Years.  During this time of year, I tell my clients to try to maintain their weight and fitness level.  No extreme dieting or marathon workouts.  As the saying goes,  “You can’t out exercise a bad diet”.  As our schedules get busy and our family obligations take over our lives, I thought I’d offer you an option to squeeze in some exercise.  It’s called the 2012 LUNGE CHALLENGE ... Read More

  • Commonwealth Orthopaedics: Pectoralis Muscle

    12.06.2012 / Blog Posts Health and Wellness

    To the dismay of many, Brian Orakpo has been recovering from a torn pectoral muscle for much of the 2012 season. The Redskins star outside linebacker tore his left pectoral during a game against the St. Louis Rams in Week 2 of the regular season. Orakpo's 2011 season was cut short with a similar injury as well. 

    Pectoralis Muscles
    The pectoralis (pec) muscles are large, highly visible muscles located on each side of the chest. The pectoralis major is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the ... Read More

  • How to Navigate the Season of Sweets!

    12.04.2012 / Blog Posts Health and Wellness

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

    I met with an athlete this week who leans heavily on sugar for boosts of energy throughout the day. It made me think about how in this season of sweet treats, many of us experience the same roller coaster highs and lows due to the abundance of confectioneries we are exposed to with holiday parties, baked good gifts, cookie baking marathons and candy canes at every turn.

    If you go through the next 6 weeks unconsciously picking up every cookie, candy and piece of pie that lands in your path ... Read More

  • The Little Black Dress Workout

    11.28.2012 / Blog Posts Health and Wellness

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

    Don't just wear your favorite dress at your next holiday party - Rock it! That's right, the little black dress (LBD). It’s one fashion staple that never seems to go out of style. I know you have a party dress in the back of your closet just waiting to come out! Lose fat and develop lean muscle with a total body workout you can do at home when you have a few minutes to spare. 

    For each exercise, start out with one set of 12 repetitions and work ... Read More

  • Commonwealth Orthopaedics: Hip Injuries

    11.23.2012 / Blog Posts Health and Wellness

    Jammal Brown has spent all of the preseason and regular season on the Physically Unable to Perform (PUP) list. Brown attempted to practice earlier this month so that coaches could evaluate his performance since suffering from a hip injury, a torn ligamentum teres, that occurred during Training Camp. The right tackle underwent a hip arthroscopic procedure called arthroscopic debridement surgery at the beginning of the season, read more on the procedure below from Commonwealth Orthopaedics.

    Hip Arthroscopy: Minimally Invasive Alternative for Hip Problems

    Hip Arthroscopy will repair and restore the normal anatomy of the hip joint in a minimally invasive ... Read More

  • Powering Up for Black Friday!

    11.21.2012 / Blog Posts Health and Wellness

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

    This week we celebrate the super bowl of all shopping days “Black Friday”! Learn more about the history of Black Friday here.

    As I began to think about the nutrition strategies I’d offer WOW members for this event, I realized the strategies were the very same ones I encouraged the Redskins Players to follow this week in preparation to beat the Dallas Cowboys.  Our players prepare to maximize their strength, endurance and focus through proper nutrition; we can do the same to get us through our bargain hunting marathon ... Read More

  • 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

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