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  • D.I.Y. Bootcamp

    11.29.2011 / Blog Posts Health and Wellness

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    What better way to burn off those Thanksgiving calories than a do it yourself boot camp routine? WOW's contributing personal trainer  and boot camp afficionado, Becky Johnson, breaks down the fundamentals and provides a routine that you can try out anywhere. Enjoy!

    Fitness boot camps never go out of style - and for good reason! The military inspired workouts burn serious calories. Boot camps are usually built on three fundamentals of training – cardio, strength and agility. They require little more than your body weight to get results. Fitness boot camp workouts can be more intense than other fitness ... Read More

  • Honor this Season’s Healthy Food Choice MVPs

    11.22.2011 / Blog Posts Health and Wellness

    Think you'll have trouble navigating Thanksgiving  for healthy choices this year? Think again. Redskins team nutritionist, Jane Jakubczak, breaks down the dinner table for WOW...

    Traditional Holiday fare can play a major role in a winning nutrition plan. The following is a list of foods that deserve the “Most Valuable Player” award at this time of year.

    Roast Beef. This choice is a solid source of protein, iron, and zinc. In the blood, iron carries oxygen to working muscles, and zinc speeds healing and injury recovery. Go for the extra point—trim visible fat before eating and go light ... Read More

  • Feel Your Fullness: Portion Control Part 3

    11.15.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW nutrition corner! Below is the last post of a three part series on portion control from the Redskins team nutritionist, Jane Jakubczak (Click here for a review of the three principles of a healthy diet). With Thanksgiving right around the corner, these tips may come in handy!

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    Our final blog on the Second Principle of a Healthy Diet focuses on our Fullness Signal. Last week, we worked on identifying non-hunger eating. This week, we will bring our attention to our level of fullness. This is often the more difficult exercise for my clients ... Read More

  • Holiday Fitness Survival Guide!

    11.15.2011 / Blog Posts Health and Wellness

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    WOW's contributing personal trainer, Becky Johnson, gives WOW members a little insight into surviving the holidays and how to keep up your fitness level...

    No, this isn’t a blog about how to keep your sanity while your in-laws and extended family invade your home for the holidays. But I will talk about surviving the holidays while keeping your fitness sanity!

    The holidays are quickly approaching, the days are getting shorter and the weather is getting colder. This is the time of year when people cut back on outside activities and trips to the gym…and start ... Read More

  • WOW Tailgating Recipe: Redskins @ Dolphins

    11.10.2011 / Blog Posts Health and Wellness Recipes

    Looking to amp up your Sunday tailgating? The Redskins team nutritionist, Jane Jakubczak, introduces us to her go-to chef for some healthier takes on tailgating favorites. On the menu this week - Cubano sandwiches with a side of sweet potato fries - perfectly themed as the team heads to Miami to take on the Dolphins this weekend. Enjoy!

    As the team nutritionist for the Washington Redskins, I am incredibly fortunate to have Chef Danette Segroves and Dinner Matters to help me make healthy, performance enhancing foods taste delicious! The compliance rate of the players following my nutrition plan increases exponentially when Danette ... Read More

  • The Great Weight Debate: Free Weights vs. Machines

    11.08.2011 / Blog Posts Health and Wellness

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    Wondering which one is better? WOW's contributing personal trainer, Becky Johnson, reveals the good and the bad that come with each exercise method.

    When it comes to strength training, there has been much discussion and debate over which method is more effective: machine-based exercises or the use of free weights (dumbbell exercises.) The reality is each has its own advantages and disadvantages.

    As a trainer, I like to incorporate a variety of equipment in my client’s strength training programs. One size does not necessarily fit all. The choice depends on your level of experience, your exercise ... Read More

  • Too Much of a Good Thing: Portion Control Part Two

    11.08.2011 / Blog Posts Health and Wellness

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    I often hear from my clients, “I eat healthy foods yet I can’t seem to lose weight, I don't understand why.” One of the most common reasons is they are consuming too much of a good thing!

    Portion control is key when it comes to managing one’s weight.

    The "Food Record" is the most powerful tool when it comes to weight control. Click here to see my previous blog on keeping a food record.

    Two important pieces of information your food records will reveal:

    1. Non-hunger eating
    2. Beyond-fullness eating

    In both cases you are ... Read More

  • Why Diets Don't Work

    11.03.2011 / Blog Posts Health and Wellness Recipes

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    Rebecca Nenner, a certified holistic health and wellness coach, wife to one of our own Redskins front office staff and new WOW contributor, will share her advice with readers throughout the year. Here is her first post on diets - and why they don't work!

    Hi, my name is Rebecca Nenner and I am a certified holistic health and wellness coach. My goal is to help you navigate through all the information you get regarding diet and exercise. I also hope to teach you the realities of what food does to you and the best ways to keep ... Read More

  • Spot Reduction: Myth or Reality?

    11.02.2011 / Blog Posts Health and Wellness

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    WOW's contributing personal trainer, Becky Johnson, tackles the myths and realities of spot reduction and reveals some fun ways to stay active this fall!

    You’ve seen the infomercial - a battery-powered belt to zap your ab muscles into a lean six-pack. Or remember the Thigh Master? Thank you, Suzanne Sommers! Millions of consumer dollars later, we are still asking the question - is spot reduction possible? In a word…no. Let me give you the facts.

    The concept of spot reducing is based on the flawed notion that it is possible to burn off fat from a specific ... Read More

  • Super Foods for a Super You!

    11.01.2011 / Blog Posts Health and Wellness

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    I hope you’ve been enlightened this past week by keeping your food records! I encourage you to continue tracking your food choices and portion intake for the upcoming week and we will revisit the topic of "Portion Control" in my next blog.

    From time to time, I’d like to answer questions posted on WOW's Facebook page - so make sure you keep on leaving some! One reader recently posted, “What five foods should I make sure I include in my diet every day?”

    Although I encourage eating a variety of foods, five super foods I would ... Read More

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