• Spring Pizza

    / Blog Posts Health and Wellness Recipes

    Photograph by Con Poulos

    Recipe courtesy of Alex Guarnaschelli of Food Network


    Looking for something light and easy to make? Well, we are springing our clocks foward one hour this weekend for daylight savings, so why not make Spring Pizza! This amazing recipe, courtesy of Alex Guarnaschelli, looks delicious and only takes about an hour to make, 35 minutes prep time and about 15 minutes to cook!

    Ingredients you will need:

    1 pound pizza dough
    All-purpose flour, for dusting
    2 tablespoons extra-virgin olive oil, plus more for brushing and drizzling
    6 ounces ramps or scallions, trimmed
    Kosher salt
    1 cup ... Read More

  • Am I Eating Right Based on My Activity Levels?

    03.09.2016 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    Many of us have heard the mantra that "you can't outwork a bad diet" and "abs are made in the kitchen". Although exercise is an integral part of your health and fitness regimen, your diet is also crucial to achieving your goals. How much should you be eating or not eating based on your daily activity level? There's no one size fits all meal plan, and how do you know what's right for you? After all, a very restrictive eating plan, paired with long intense exercise, could leave you leaning on muscle mass ... Read More

  • 5 Reasons You're Struggling to Lose Body Fat

    02.24.2016 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    It has been almost two months since we've declared our health resolutions for the new year. At this point in the game, many resolvers may be getting discouraged and overwhelmed because you may not be seeing the results you'd hoped for. If you've been playing the fat burning game for awhile and have yet to achieve a 'W', these 5 tips may be a reason for your stunted progress.

    You're not consistently sticking to the plan. Consistency is key to any health goal. It normally didn't take you a month to ... Read More

  • Heart Healthy Diet

    02.09.2016 / Blog Posts Health and Wellness

    February is American Heart Month. Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease, according to the American Heart Association.

    However, the good news is that heart disease can often be prevented when people make healthy choices and manage their health conditions. This month can be used to raise more awareness about heart disease and how you can prevent it.

    Here are some heart healthy diet tips: Read More

    1. Reduce unhealthy fats in your diet -  Rather than avoiding fat in your diet, try replacing ...
  • How to Maintain Your Health Through a Winter Storm

    02.10.2016 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    Many of us in the North East are just recovering from winter storm Jonas that kept us in the house and buried under several feet of snow for a few days. With winter finally rearing it's ugly head, there's no signs of it slowly anytime soon. So I'm handing out some armor of wisdom with 5 ways to stay happy, healthy and fit throughout this winter season's snowstorms.

    Stay Active. Being snowed in doesn't mean wrap up in bed all day with your favorite comfort foods. You can still be active ... Read More

  • The Truth About Sugar

    03.02.2016 / Blog Posts Health and Wellness

    By: Rebecca Nenner, Certified Holistic Health Coach 

    It turns out that many of the things we thought we knew about health and weight loss were about not eating fat.  We were told that fat makes you fat and that it raises your cholesterol and clogs your arteries.  That is a myth.  

    Back in the 1980’s a gentleman by the name of Ancel Keys came up with the hypothesis that fat will make you sick and fat.  We were told to eat a high carb/low fat diet.  This hypothesis was never fully tested, and as it turns out, we ... Read More

  • The Many Benefits of Coconut Oil

    02.17.2016 / Blog Posts Health and Wellness

    By:Rebecca Nenner, Certified Holistic Health Coach 

    Google the benefits of coconut oil and you will get tons of websites giving you hundreds of ways to use coconut oil.  The reason is, it’s one of the best things to have ever!  Many people have stayed away from coconut oil because it is a saturated fat, and saturated fats have been deemed to be evil and harmful.  In this case it couldn’t be further from the truth.  Coconut oil is a medium chain triglyceride, which is very different structurally from most saturated fats that are long chain triglycerides.  Coconut ... Read More

  • How to Prevent Colds and Flu

    02.03.2016 / Blog Posts Health and Wellness

    By: Rebecca Nenner

    It’s cold and flu season. No one likes to get sick, but unfortunately we do sometimes.  To prevent colds, the best offense is a good defense, as they say at the Redskins!  Typically, people who tend to catch the most colds are the ones who have little children who attend school.  The simple reason is that most kids haven’t built up their immune system, so they are more susceptible to getting sick, and they bring these viruses home to mom and dad, who then pass it on to co-workers.

    The immune system is the very ... Read More

  • Working Out While On The Road

    01.27.2016 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    Aside from fitness, traveling is one of my most favorite things to do. Oftentimes vacations or travel for work can be the excuse we need to fall off of our workout regimen. Here is my cheat sheet for ways to continue working out while on the road.

    Cheat 1: Try to book a hotel with a fitness center on-site. If a hotel has a gym you're more likely to take an elevator ride downstairs to get in a workout. Check with concierge services about what amenities are available to you.

    Cheat 2: Many hotels have ... Read More

  • Tips for Sleeping with Low Back Pain

    01.20.2016 / Blog Posts Health and Wellness

    By Rachel Tate, DPT
    Read More

    1. Use a firm mattress instead of a soft mattress
    2. When sleeping on your back, put a pillow underneath your knees
    3. When sleeping on your side, put a pillow between your knees
    4. When sleeping on your stomach, put a pillow underneath your pelvis
    5. When getting up from bed, roll to your side first, drop your legs over the edge of the bed, and push up with your arms.
    6. To get into bed, move from sitting on the edge to your side, and then roll over to your back

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