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  • More Fitness Myths Busted

    02.27.2012 / Blog Posts Health and Wellness

    AP Image

    Will weight lifting bulk you up? Is cardio the only exercise your body really needs?

    Becky Johnson, cerified personal trainer and nutrition coach, answers your questions and breaks down four more fitness myths for women...

    Myth #1: Drawing your belly button to your spine is the best way to protect your back from injury during exercise.

    Truth: While the act of drawing the belly button toward the spine — also known as “hollowing out” or “drawing in” — does in fact activate the transverse abdominis (the deep musculature of the core), a growing body of research in recent years has ... Read More

  • Understanding the "Sugar-Free" Myth

    02.22.2012 / Blog Posts Health and Wellness

    Occasionally, I would like to invite a guest blogger to join us in the WOW Nutrition Corner so this week I’d like to introduce my colleague, Christine Turpin RD, LDN, CSCS. Christine has assisted me with both the Redskins players as well as the University of Maryland Terrapin Football team. She is a Certified Strength and Conditioning Coach as well as a Sports Nutritionist and owner of Nourish2Perform, a personal training company that specializes in integrating both fitness and dietary coaching in one to maximize a client’s results.

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

    Sugar Alcohol ... Read More

  • Strong to the Bone! Exercise and Osteoporosis

    02.21.2012 / Blog Posts Health and Wellness

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

    Osteoporosis is an age-related disorder in which the bones become gradually thinner and porous and over time, are less able to support the weight of the body. It has a debilitating effect on quality of life, as it limits a person’s independence. Osteoporosis attacks both men and women but women are at greater risk for developing the condition. Women tend to suffer more severely because they start with a lower bone density, lose more bone mass as they age and bone loss accelerates even more rapidly following menopause ... Read More

  • Redskins Cheerleader Alyssa Shares Her Go To Recipe!

    02.17.2012 / Blog Posts Health and Wellness Redskins

    Washington Redskins Cheerleader Alyssa shares one of her go-to recipes with WOW!

    Hey Women of Washington Redskins!

    Well, we all know it’s that time of year: we’re getting up early to hit the gym, counting calories, and just taking extra steps to make up for those holiday feasts. The bottom line is; we strive to make changes in our lifestyle to ensure a healthier, HAPPIER new year.

    For my New Year’s resolution, when I’m not training in the studio, I’ve rejuvenated my passion for cooking and definitely made a greater effort to cook well-balanced meals ... Read More

  • Exercise and Pregnancy

    02.16.2012 / Blog Posts Health and Wellness

    AP Photo

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

    For many moms-to-be, the news of pregnancy is filled with excitement, anticipation, anxiety and a promise to do everything right for the little bundle of joy. The question of whether to continue or begin an exercise program for your health and the baby often comes up.

    The first step to help answer this question is to check with your doctor. While exercise during pregnancy is usually encouraged, under some circumstances exercise should be avoided to prevent risks to the fetus and the mother. Only after a thorough ... Read More

  • Exercise and Menopause

    02.14.2012 / Blog Posts Health and Wellness

    AP Photo

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

    This month, I will be focusing on issues relating specifically to women. I’ll touch on menopause, pregnancy, osteoporosis and the importance of muscle building in women. We are unique and have unique conditions we need to consider when related to exercise.

    Exercise and Menopause

    There was a time when the word menopause was never spoken, not even between mother and daughter. Menopause, still referred to as “the change” in some circles, is no longer a taboo subject. And nowadays most women can expect to live one-third ... Read More

  • Sugar Substitutes: A Sweet Alternative?

    02.14.2012 / Blog Posts Health and Wellness

    AP Photo

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

    Last week we discussed the controversy surrounding sugar in our diet. We looked at the difference between ADDED sugar and NATURAL sugar (click here to read last week's post). This week I’d like to address the category of sugar known as artificial sweeteners and sugar substitutes.

    I would like to preface this discussion with the fact that as a dietitian, I promote and encourage a diet filled with minimally processed, whole foods eaten in their most natural state. I believe Mother Nature provides an abundance of ... Read More

  • How Sweet It Is! Navigating Sugar in the Headlines

    02.07.2012 / Blog Posts Health and Wellness

    AP Photo

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

    Sugar has hit the headlines again this week.

    Each time the sweet stuff makes the national news, I cringe a little bit. The sensationalizing of journalism can often “scare” audiences into taking drastic measures to avoid the spotlighted villain of the week.

    I agree 100% that most of us need to reduce the non-nutritive, added sugar in our diets. However, I often see my clients “throwing out the baby with the bath water” when it comes to sugar by attempting to take ALL the sugar out of their diets ... Read More

  • Put the oxygen mask on yourself first: How We Can Best Take Care of Everyone

    02.06.2012 / Blog Posts Health and Wellness

    AP Photo

    By Rebecca Nenner, Holistic Health and Wellness Coach

    How can we best take care of our children?

    Take care of ourselves first.

    As women, often the moment that our first child is born is the most pivotal moment in our lives. Not only was it the most beautiful baby you had ever seen but it was the moment you changed forever. You had gone from being cared for to the caretaker. You have literally spent countless hours, days, and years, doing, thinking and buying things for this person who is the most important person in the world to ... Read More

  • Spice up your Health: Ingredients that Enhance both Flavor and Health

    02.01.2012 / Blog Posts Health and Wellness

    AP Photo

    By Jane Jakubczak MPH, RD, CSSD, LDN; Redskins Team Nutritionist

    In last week's post, we discussed the importance of reducing salt in our diet. I mentioned that salt often serves as a flavor enhancer to our food, which may also be why it can be so difficult for some of us to reduce it in our diet! Many of my clients struggle to reduce the salt in their diet because they admit food can taste bland without salt.

    I am a huge believer that food should be enjoyed and savored. Food is truly one of the pleasures ... Read More

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