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  • The Mental Fitness Checklist

    07.27.2012 / Blog Posts Health and Wellness

    AP Photo

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

    I work with clients of all shapes and sizes, all different ages with different reasons for getting fit. There are those whose sole purpose is to reduce body fat and lose weight. There are others with different goals such as being able to do fun physical activities with their kids and family, being able to do functional everyday movements with ease, training for a specific sport or to improve their health and get off medications. No matter what your personal goal is, there are a few things to ... Read More

  • Vegetarian Vitality

    07.19.2012 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, LDN, CSSD Team Dietitian

    Last week I sang the praises of protein and touted all the roles this powerful nutrient plays in our body.

    I often have clients who are considering a vegetarian diet (several years ago it happened to be a Redskins player) and more often than not they are worried they will not get enough protein if they give up meat. I quickly put this concern to rest by listing all the wonderful and delicious protein sources found in a plant-based diet.

    How Much Protein Do We Really Need?

    Contrary to popular ... Read More

  • No Equipment. No Gym. No Problem!

    07.16.2012 / Blog Posts Health and Wellness

    AP Photo

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

    It’s been a crazy summer for my family and there hasn’t been much free time, so I’ve had to be creative with my workouts since I can’t always rely on going to the gym.

    Whether you have access to a gym or not, learning to work out without equipment is a must. Working out "naked" (ok, clothes are a must … we’re talking equipment here!) make your workouts portable, so it will eliminate many excuses to ditch the workout when your life takes you ... Read More

  • Powerful Protein

    07.13.2012 / Blog Posts Health and Wellness

    Shrimp and edamame are both excellent sources of Protein! Courtesy AP Photo

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

    I mentioned in my previous blog entry that I am teaching a sports nutrition course this summer. We began by studying the master nutrient, also known as carbohydrates (click here to read about the master nutrient in a past blog post). Now, my students and I have moved on to another very important nutrient: Protein.

    Protein has always enjoyed high esteem in the nutrition world. Both fats and carbs have had their time in the villain spotlight, a very ... Read More

  • Overtraining: Knowing when it's time to just relax!

    07.11.2012 / Blog Posts Health and Wellness

    AP Photo

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

    As a trainer, I preach to my clients every day and all day long about the things they should and should not do. I feel like a broken record sometimes but I know if I repeat myself enough, it will eventually sink in, right? Maybe I need to listen to myself more!

    This past week and last weekend I just wasn’t into my workouts. I did them but not with the same energy I usually have. I love to workout. Yes, I’m one of those crazy ... Read More

  • The Mother of All Grains: Quinoa!

    07.03.2012 / Blog Posts Health and Wellness

    AP Photo

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

    I hope you have a new found respect for the "Master Nutrient" known as Carbohydrates. If you missed out on last week's post on why carbs are good, click here!

    This week I'd like to tell you about one of my favorite carb sources, Quinoa ('keen-wah').

    During Ancient times, the Incas considered Quinoa the "Mother of all Grains" because they believed it increased the stamina of warriors. In fact, I have introduced this "Warrior Fuel" to several of the Redskins Players and they love it!

    Whether you ... Read More

  • The Rewards of Exercise

    06.26.2012 / Blog Posts Health and Wellness

    AP Photo

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

    Talking to committed exercisers about the benefits of physical activity is like introducing a dedicated shopper to the joys of an anniversary sale at Nordstrom. After all, those who exercise are no strangers to the freedom you get by movement or to the sense of accomplishment felt at the end of a long walk or strength workout.

    Those uninitiated in the rewards of regular physical activity, however, remain skeptical. After all, how can something as basic as exercise not only improve your life today, but perhaps even also ... Read More

  • The Master Nutrient

    06.22.2012 / Blog Posts Health and Wellness

    AP Photo

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

    This week I began teaching a Sports Nutrition Course at the University of Maryland. I love teaching this class because it allows me to focus on the basics of nutrition, the very information that fascinated me many years ago and propelled me into the wonderful profession of dietetics/nutrition!

    My students and I began the topic of carbohydrates yesterday, my favorite subject! Our society has developed a very negative attitude towards what is known as the "Master Nutrient" so I love to get back to the basics of carbohydrates ... Read More

  • The Fast and Furious Curcuit!

    06.18.2012 / Blog Posts Health and Wellness

    AP Photo

    Your push up form may not be as good as linebacker Brian Orakpo but hey, everyone has to start somewhere! This week, WOW's contributing personal trainer tells readers how to create your own circuit training program that includes push ups, lunges and crunches, and that can be done anywhere you go...

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

    This week I got wrangled into something called the Gold’s Gym Gauntlet. I know, it sounds like some kind of hazing ritual. But it’s not: It was really fun…..but hard. Let me explain ... Read More

  • Walking for Fitness

    06.12.2012 / Blog Posts Health and Wellness

    AP Photo

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

    A while ago, I talked about running and how to get started but I completely neglected those of you who like to walk for exercise! It’s hard to believe that something you’ve been doing since your first birthday is so good for you, but it's true. Walking is the ideal, low impact, moderate intensity exercise. Just like running, it requires minimal equipment - Just your body and a good pair of properly fitted shoes.

    Studies show a regular walking program has many benefits:

    1. Lowers blood ... Read More

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