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  • Excuses, Excuses, Excuses

    03.28.2012 / Blog Posts Health and Wellness

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

    To make fitness part of your life, you need to identify your roadblocks and find the motivation to move past them. If you want to work out but you keep coming across excuses for not sticking to your plan - this post is for you!

    This week is a very busy week for me: A schedule full of clients, classes to teach and other work responsibilities, along with the demands of a family that includes two boys (ages 12 and 15). BUT I’m going to Florida next ... Read More

  • Milk Does a Body Good

    03.26.2012 / Blog Posts Health and Wellness

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

    I am blessed to have the opportunity to work with a group of up and coming dietitians at the University of Maryland. Occasionally I would like to share their perspective and wisdom with WOW readers. I thought the following was a nice addition to the Dairy Association article on St.Patrick's Day.

    Milk Really Does A Body Good!

    By Caitlin Fields, Dietetic Student; University of Maryland

    Last month, my mother informed me that she heard, "We should all be drinking whole milk instead of non-fat milk.” When I asked ... Read More

  • The Choices We Make

    03.22.2012 / Blog Posts Health and Wellness

    By Rebecca Nenner, Certified Health and Wellness Coach

    Life is funny, at birth our paths are before us but the lines have not been drawn. It is the choices that we make that create the life we are to live. Some seem to be lucky, some seem to have hardship but does that have to be our destiny? After all, we make decisions each and every day that will affect our lives, we just don’t realize it.

    We start making choices when we are babies - We choose to play, or to stare at our mobiles above us, we choose ... Read More

  • Get Ready to Run!

    03.21.2012 / Blog Posts Health and Wellness

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

    Hasn’t the weather been beautiful lately? This is the time of year I like to get off the treadmill and take my running outside. I love the fresh air, the scenery and the freedom of running when I’m out of the gym or my basement!

    Running is one of the most effective, time-efficient workouts around, but if you get off on the wrong foot (pun intended haha!), it can be hard to stay motivated and easy to get discouraged. BUT starting and sticking with a ... Read More

  • Weight Loss Plateau Part 3: Weight Loss in Perspective and Reevaluating Your Goal

    03.20.2012 / Blog Posts Health and Wellness

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

    This week we are looking at the 3rd consideration in reevaluating your weight management efforts; weight goal and expectations.

    Unrealistic weight loss goals and the consequences of them (eating disorders, depression, body dissatisfaction, self-esteem deterioration, unhealthy dieting and exercise behavior, etc.) is something I see in my office everyday. Considering the, “You can never be too rich or too thin” culture we live in, it is no wonder many of us hold unattainable weight and body shape ideals as our goal.

    From a very young age, we are ... Read More

  • Grab and Go: Top 5 Kidney-Healthy Snacks

    03.16.2012 / Blog Posts Health and Wellness

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    March is National Kidney Month and the Kidney Walk at Reston Town Center is fast approaching! In the spirit of promoting kidney health, the National Kidney Foundation has provided WOW with a few snacks that are not only healthy, but are delicious and perfect for eating on the go...

    The kidneys are only the size of a fist, yet they pack quite a punch in keeping the body healthy. They filter the blood, remove waste and extra fluid and regulate blood pressure and red blood cell production. To protect these hard-working organs, it’s important to limit or ... Read More

  • Rev up your workout and your weight loss!

    03.13.2012 / Blog Posts Health and Wellness

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

    After reading Jane’s great blog about weight loss plateaus yesterday, I thought I would look at it from a fitness point of view. In January, I wrote about busting through plateaus. This week, I will expand on some of the topics covered in that blog post.

    Reassess Your Habits

    Look back at food and exercise journals (because you are doing that, right?). Make sure you haven’t eased up on your standards, letting yourself get by with larger portions or less exercise. You may need to ... Read More

  • YOU vs. Mother Nature: Weight Loss Plateau Part 2

    03.12.2012 / Blog Posts Health and Wellness

    AP Photo

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

    I am fascinated everyday by this amazing machine we call the body. The hundreds of mechanisms and reactions it employs for survival is intriguing. Nowhere is this seen more than when it comes to nutrition and body weight.

    Anyone who has embarked on a weight loss program has experienced first hand one of the most robust survival defense mechanisms the body possesses; Defense of the Energy Storage System.

    Our biology is designed for scarcity yet our environment is one of abundance.

    For millions of years, food had been scarce ... Read More

  • How Women Build Muscle

    03.07.2012 / Blog Posts Health and Wellness

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

    There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles like Arnold Schwarzenegger. You’ve heard “Women can’t build muscle like men. They don’t have enough testosterone." This is, in fact, only partly true.

    Many women, believing they wouldn’t build muscle, hit the gym with a vengeance and then wondered ... Read More

  • Happy St. Patrick's Day From the Mid-Atlantic Dairy Association!

    03.06.2012 / Blog Posts Health and Wellness

    When your thoughts turn to St. Patrick’s Day, green beer, corned beef and cabbage usually come to mind. But many other foods long traditional in the Irish diet – potatoes, oats, fish, stout, cabbage, and cheese - rank among the healthiest.

    Cheese is a very well-liked food in Ireland. The Emerald Isle has always been known for its lush meadows, perfect for providing the best environment for cows that produce Ireland’s tasty farmhouse cheeses. Cheese is an excellent source of protein and calcium, and the fat in cheese contains the powerful cancer fighter conjugated linoleic acid (CLA). Irish cheeses are ... Read More

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