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  • 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

  • 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

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