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  • Carpal Tunnel Syndrome

    10.11.2012 / Blog Posts Health and Wellness

    Sarah Pettrone, MD; Commonwealth Orthopaedics

    Carpal Tunnel Syndrome is essentially a pinched nerve in the wrist. It is the most common nerve problem in the upper extremity. Women are affected more frequently than men. The cause of carpal tunnel syndrome is compression of the median nerve in the wrist. The median nerve is the nerve that supplies sensation to the thumb, index, middle and half of the ring finger.

    Certain medical conditions such as diabetes, hypothyroidism and pregnancy predispose patients to developing carpal tunnel syndrome. Although it has been extensively researched, there has never been any solid evidence linking heavy ... Read More

  • Tips for Tabata Training

    10.10.2012 / Blog Posts Health and Wellness

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

    Last week, we talked about renewing, reorganizing and re-prioritizing our fitness lives. This week, I want to focus on what to do during that time you scheduled for yourself! 

    Enter: Tabata training. Once you stick with it and see results you will thank me, trust me.

    What is Tabata training?

    Tabata training is an interval training protocol that only lasts four minutes but creates huge EPOC – excess post oxygen consumption, which means your body continues to burn calories well after the workout is over. The timing of tabata offers negative ... Read More

  • High Five Your Meals: Part II

    10.05.2012 / Blog Posts Health and Wellness

    This week, we're continuing our discussion on well balanced meals! Last week, I shared that a balanced meal can be as easy as counting to five, but we only covered one and two (Click here to read last week's post)

    See below for steps three, four and five on filling your plate to best enhance performance, body composition and overall health. 

    1. CARBS

    2. PROTEIN

    3. VEGETABLES: Fill one third of your plate with fresh vegetables. The vitamins and minerals you get from vegetables help your body turn food into energy, provide the catalyst for every reaction in ... Read More

  • High Five Your Meals!

    09.28.2012 / Blog Posts Health and Wellness

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

    Many of my athletes know the foundation of a performance enhancing diet is three well balanced meals a day. However, I often hear them ask the all-important question “What exactly is a balanced meal?”

    With the confusing nutrition information that bombards us on a daily basis, it is no wonder we are unsure how to fill our plate to best enhance performance, body composition and overall health. So, I will share with WOW members what I tell my players, a balance meal is as easy as counting to 5.

    Here is ... Read More

  • Renew, Reorganize, Re-Think: Three Techniques to Master on your Path to Good Health!

    09.25.2012 / Blog Posts Health and Wellness

    For the past few weeks, I have talked about why it’s so hard to lose weight after 40, why we should lift heavier weights and some exercise ideas to get you started. Now, let’s look at a healthy lifestyle from another perspective.

    Exercise is only part of maintaining your fitness. There are other important aspects that we need to consider in order to incorporate it into our crazy busy life. Consider employing the following three techniques to help you get on the right path to health.

    Renew
    Get your zzzz’s. You may be thinking to yourself, how ... Read More

  • The MVP of Fall Produce: Apples

    09.18.2012 / Blog Posts Health and Wellness

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

    If I had to pick (pun intended) one food that could be considered a most valuable player at this time of year, the apple could arguably win this all-star place on your plate! Here's why:

    The apple is:
    • A nutrient powerhouse containing an abundance of fiber, potassium and vitamin C: For a mere 80 calories, this member of the produce family is busy keeping your digestive tract running smoothly, your heart pumping efficiently, your blood pressure regulated and keeping your immune system fighting off illness. The adage, “An apple ... Read More

  • Why Lift Heavy Weights?

    09.14.2012 / Blog Posts Health and Wellness

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

    Most of my personal training clients are women between the ages of 35 to 50. I’m 47, so I know exactly what most of them are experiencing at this point in their lives.

    We go from being active young adults into middle age (ugh, I hate that term!) and our bodies start to turn on us. We may still have a young attitude, but we start to gain weight in places and have new problem areas that were never an issue before! We slowly start to lose muscle mass ... Read More

  • Fall Favorites: Fruit and Vegetables

    09.11.2012 / Blog Posts Health and Wellness

    Football season has arrived and with the cooler weather comes an abundance of amazing produce at the Farmers Markets. Try incorporating some of these delicious fruits and vegetables at your next tailgate party!- Jane Jakubczak MPH, RD, CSSD, LDN; Team Nutritionist

    Fall Favorites: Fruits and vegetables for the upcoming season
    By: Caitlin Fields

    With summer coming to a close and fall just around the corner, it’s time to start thinking about those delicious fall fruits and vegetables!

    Save some money and improve your diet by eating "in-season" this fall. The following are some of the fruits and vegetables that ... Read More

  • The Secret to Snacking!

    09.04.2012 / Blog Posts Health and Wellness

    I hope you were able to "change-up" your lunches with some of the great ideas Christine gave us last week! Variety is the spice of life and lunch time is a great time to add some spice to your day. Christine continues to guest-blog this week on a topic that may sound familiar to WOW members......SNACKING! I'm going to try the "ants on a log" to make my fueling more fun... See you in a couple weeks. - Jane Jakubczak MPH, RD, CSSD, LDN Washington Redskins Team Dietitian

    Eat More: Snack Often
    Christine Turpin, RD, LDN, CSCS

    Often dietitians ... Read More

  • Losing Weight Over 40

    08.23.2012 / Blog Posts Health and Wellness

    AP Photo

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

    Why Is It So Hard To Lose Weight Over 40?

    As women, we are infinitely blessed most of the time. We are also cursed as women sometimes. We try to live our best lives and work hard only to have middle age hit us right in our midsection. And land there, and stay there. Literally!! I’m 47 and know how it feels to be in a constant battle with my body. If you're having a difficult time losing weight after 40, it's not your imagination ... Read More

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