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  • 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

  • Jump on the Bandwagon: Resistance Training

    10.26.2011 / Blog Posts Health and Wellness

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    For those times when you can’t make it to the gym, resistance bands offer an inexpensive and portable way to get a full-body strength training workout, at home or on the road. Below are a number of such exercises that can be performed with resistance bands to work different muscles throughout the body. Remember the importance of warming up for 5-10 minutes and to stretch as I wrote about in an earlier blog post!

    For beginners, it’s best to do one set of 12-15 repetitions of each exercise. Intermediate exercises (those who have been lifting weights ... Read More

  • The Power of Portion Control

    10.25.2011 / Blog Posts Health and Wellness

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    Now that our kitchens are stocked with healthy food choices, we will tackle the second principle of a healthy diet: Portion Control. Also check out Jane's previous blog for a summary of the three principles of a healthy diet!

    The Power of Portion Control

    The most blatant example I’ve experienced with the power of portion control happened to be a Redskins player several years ago. As the Redskins team dietitian, this player approached me to proudly report he had lost 40 pounds in the past four months by making only one single change in his diet ... Read More

  • Good to the Core

    10.18.2011 / Blog Posts Health and Wellness

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    Did you know the core is more than just abs? Our contributing trainer, Becky, teaches us all of the core muscles and how to best hit them at the gym - or better yet, at home!

    The core is more than just abs.

    Many people I come across at the gym are concerned about making their core stronger. They know they need to, but don't really know why. Currently, there is a lot of buzz around core training in the fitness world and it has gained the attention of gym-goers everywhere.

    Most think the core is the abdominal ... Read More

  • Smart Choices with Oils and Sweets

    10.18.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW Nutrition Corner with the Redskins team dietition Jane Jakubczak! Don't forget to post any questions you may have for her in the comments section below. Missed Jane's last nutrition post?  Click here.

    We are approaching the end zone of our grocery shopping excursion and are now at the top of the food pyramid - Fats and Sweets - perhaps the last and trickiest stop in the store! Oils and Sweets offer both benefits and possible detriments to your health. Here's how to enjoy these foods AND maintain a healthy diet.

    So, where ... Read More

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