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  • 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

  • Tips for a Healthier Lunch

    08.21.2012 / Blog Posts Health and Wellness

    I hope you found last week's blog on Fueling a Healthy Vacation helpful! I am throwing a few extra snacks in my suitcase and heading on vacation myself. I have asked my colleague Sports Dietitian Christine Turpin to take care of my WOW readers while I'm gone. I'll see you in a couple weeks! - Jane Jakubczak MPH, RD, CSSD, LDN Washington Redskins Team Dietitian

    Christine Turpin, RD, LDN, CSCS

    This is my first summer providing sports dietitian services for an athletic performance facility. The athletes are mostly middle school and high school kids (with some college students ... Read More

  • The Best Time of Day to Workout

    08.06.2012 / Blog Posts Health and Wellness

    AP Photo

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

    When someone asks me “What is the best time of day to workout," what they are really asking is when they will get the best results. So, is there a best time of day to exercise?

    Two of the top reasons people give for not exercising regularly include lack of results and lack of time. So for many people, the best time to exercise is the time that is most convenient and the time that fits into a busy schedule. However people want results, so the short answer ... Read More

  • Fueling a Healthy Vacation

    08.01.2012 / Blog Posts Health and Wellness

    AP  Photo

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

    Although our beloved Redskins Players are finishing up their vacations and heading back to work this week, many Washingtonians are packing their bags for their summer get-away.

    Vacation time does not need to sabotage all the hard work you have done this summer eating a healthy diet and improving your fitness level. Following my dietary "3 P's" will have you returning from your summer get-away rested, relaxed and as fit as when you left, ready to cheer on our Redskins this fall!

    The Dietary 3 P's

    1. Plan ... Read More

  • 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

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