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  • Commonwealth Orthopaedics: Core Strengthening

    09.29.2014 / Blog Posts Health and Wellness

    Your core muscles – the muscles in your pelvis, lower back, hips and abdomen – are your body’s powerhouse. Strong abdominal and back muscles are essential for doing everyday tasks, such as housework, lifting a 20-pound toddler or putting away groceries.  In addition, a strong core helps reduce back pain, improve athletic performance, enhance balance and stability, and correct poor posture.

    To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most core-strengthening exercises can be done at home with no equipment. Balance training is a great way to improve core strength ... Read More

  • Five Weird Things That Happen During Your Workouts!

    09.24.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Celebrity and Nike Trainer

    It has been known for many years that there are so many benefits to working out. From heart health to mental health, exercise can make you feel and look your best.

    But what about those weird effects that exercise has on your body?

    Let's get the lowdown on what's up with that.

    OMG, I Just Passed Gas! There are lots of exercises that can increase abdominal pressure including crunches, squats, lunges, or just straining from lifting heavier weights. This can cause a release of the gases in your intestinal tract. It ... Read More

  • Commonwealth Orthopaedics: Symptoms of a Calf Sprain

    09.23.2014 / Blog Posts Health and Wellness

    What are the symptoms of a calf sprain?

    Symptoms can vary depending on the severity of the injury:

    Grade 1 – A mild tear with minimal pain and disability in the lower leg; the calf may be sore and tight.

    Grade 2– A moderate tear with discomfort when walking and some loss of function; the calf may be tender to the touch with mild bruising and swelling.

    Grade 3 – A severe tear with sudden sharp pain, loss of function, muscle spasm, and significant swelling and bruising

    To learn more about the causes and treatments of a calf strain from Commonwealth Orthopaedics ... Read More

  • In Case You Missed It: Moms Football Safety Clinic

    09.17.2014 / Blog Posts Events Health and Wellness Local Lifestyle

    By Julie Donaldson, CSN Anchor

    I am sure you ALL watched the Redskins win against the Jaguars. If you are like me, as much as you want to celebrate the victory, you can’t help but look at the cost.

    I couldn't help but think that the injuries sustained by both RGIII and Desean Jackson line up perfectly with our Moms Football Safety Clinic we hosted last Friday.  While the odds of making it to the NFL are slim (only 0.2% of High School players will ever see the NFL!) injuries are still a huge concern no matter ... Read More

  • Circuit Training for Women

    08.06.2014 / Blog Posts Health and Wellness Local Lifestyle

    By Deanna Jefferson, Celebrity and Nike Trainer

    Three weeks ago the ladies of WOW took over FedExField for an exhilarating football themed fitness bootcamp.

    I led the workout with the help of trainers Tiffani Rhodes, Devoné Martin and several others on my fit team. We sweat, laughed and had so much fun running, jumping, squatting, lunging, crunching and tossing footballs through different exercise stations. One of the participants asked me about why I chose this particular style of workout, so I figured I would touch on it in this post!

    Deanna Jefferson with her team of awesome trainers at the ... Read More

  • Nike Trainer Deanna Jefferson on Stretching Before and After your Workout!

    06.18.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Celebrity and Nike Trainer

    Flexibility is one of the most overlooked components of fitness.

    Often times, we may take a few minutes to stretch before the workout and forget about the post-stretch. Or sometimes we don’t even stretch at all!

    It is so important to properly take care of our muscles or else we put ourselves at a greater risk for injury.

    Muscles are made up of collagen and elastin. These are elements made to expand and contract without losing their shape. When we put our muscles to use, they get tight from the strain we ... Read More

  • Commonwealth Orthopaedics: TRUMATCH Customized Knee Replacements

    05.05.2014 / Blog Posts Health and Wellness

    By Mark Madden, MD

    TRUMATCH is a made-to-measure implant that is transforming total knee replacement surgery. Benefits include: Read More

    • Faster, safer, more efficient surgery. In many ways, surgeons perform the operation before they even enter the OR.TRUMATCH uses a simple CT scan to develop a 3-D computerized model of the entire leg structure and create a customized surgical guide, based on each patient’s unique anatomy. With fewer surgical steps and less equipment in the OR, surgery is quicker and safer, the risk of infection is significantly lower, and patients spend less time under anesthesia, which reduces the chance of ...
  • Green Tuna Wrap Recipe

    04.16.2014 / Blog Posts Health and Wellness Recipes

    Kimberly Young, MA; Founder of Healthy Little Cooks and author of the 5-Minute Lunchbox

    Looking for ways to get more green leafy veggies in your diet? Swap out the carbohydrate packed bread with a collard leaf.  Fill it with protein-packed veggie tuna salad and you’ll be serving your body a nutrient dense satisfying sandwich.

    INGREDIENTS
    1 5oz can light tuna packed in water
    1 tablespoon olive-oil based mayonnaise (or light mayonnaise)
    1/8 cup shredded carrots
    1/8 cup diced celery
    1/8 cup diced red cabbage
    1 large collard green leaf

    DIRECTIONS

    Rinse collard leaf with water, pat ... Read More

  • Commonwealth Orthopaedics: How to Strengthen Your Core

    04.15.2014 / Blog Posts Health and Wellness

    Your core muscles – the muscles in your pelvis, lower back, hips and abdomen – are your body’s powerhouse.

    Strong abdominal and back muscles are essential for doing everyday tasks, such as housework, lifting a 20-pound toddler or putting away groceries.

    In addition, a strong core helps reduce back pain, improve athletic performance, enhance balance and stability, and correct poor posture.

    To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most core-strengthening exercises can be done at home with no equipment. Balance training is a great way to improve core strength ... Read More

  • April Showers Bring May Flowers: Revamp your Workout With Deanna Jefferson!

    04.10.2014 / Blog Posts Health and Wellness

    AP Photo

    By Deanna Jefferson, Celebrity and Nike Trainer

    Fed up? Frustrated? Bored? Practicing healthy habits can sometimes become humdrum and mind-numbing.

    But it's springtime and as the saying goes, April showers bring May flowers. Here are some ways that you can turn a few mundane health habits more exciting.

    Drinking Water - Water is flavorless, and when it comes to drinking the recommended half your body weight in ounces, it can become a real drab. Try adding a kick to your water by infusing it with some flavorful fruits! Add chopped strawberries and mint leaves or cucumbers and lemon ... Read More

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