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  • 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
  • Countdown to a Healthily Resolved New Year!

    01.06.2016 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    The New Year is a great time for personal and professional renewal. It marks a fresh start and a great motivation to transform old habits into new ones. Many New Year resolutions involve losing weight, exercising more, and being a healthier you overall. In fact, each January approximately one out of three Americans resolves to better themselves in some way. I've compiled these 10 healthy resolutions for you to consider in the countdown to 2016. Let's ring in a New Year and a New You!

    10. Change your diet. Include less fats, sodium and ... Read More

  • Creating New Habits For the New Year's Instead Of Resolutions

    12.23.2015 / Blog Posts Health and Wellness

    By: Rebecca Nenner

    I find it interesting that people tend to do the same thing over and over again when New Year’s comes around.  They overeat during the holiday season, and then they want to lose some weight when the New Year starts.  People vow that this year they will lose weight and keep it off, yet, it never seems to happen like that.

    The reason is simple.  You can’t expect a diet to save you.  It won’t, it never has!

    What you can do is create a lifestyle change which involves changing your behavior or creating ... Read More

  • A More Active Holiday Gifting Guide

    12.16.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson

    The holiday season can be full of joy with family and friends, but it can also be full of stressful expectations like planning gatherings, traveling, shopping, decorating, and lack of time to do it all. Not to mention the pressure of buying and giving a "good" gift. So I've made the holidays a little simpler for you by creating a gift guide for your more health conscious loved ones. These are a few of my favorite things that are actually useful and not as obnoxious as a weight scale.

    Ear warmer headphones ($80 at 180s.com ... Read More

  • Stay Warm During Winter Workouts

    12.14.2015 / Blog Posts Health and Wellness

    Staying active this winter doesn’t mean you have to be confined to the gym. If you chose to take your exercise out into the cold, here are a few tips to keep you healthy & safe.

    1. Layer up!

    It may seem obvious, but it’s important to wear proper clothing when exercising outside in cold weather. Don’t forget the accessories – these can be just as important as that thick jacket. Here’s a few extra ways to keep your body temp up:

    -Invest in a good hat: According to Boston.com, “about 50 percent of body heat is ... Read More

  • Is Your Workstation Set Up for Proper Posture?

    / Blog Posts Health and Wellness

    By Jennifer Ott, MPT

    There are a few simple adjustments that can be made to your office set up to ensure you are sitting in proper alignment throughout the day.

    1. Place your computer screen directly in front of you, about 20-40 inches from your face.

    2. Your monitor should be at, or just below eye level.

    3. Your keyboard should be positioned so wrists are not bent up or down or twisted.  This may mean that you will need a wrist pad to rest the heel of your hands on, or a pull out tray to hold the keyboard ... Read More

  • 2016 Fitness Trends

    12.02.2015 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    The 2015 holiday season is upon us, which means this year is quickly coming to a close. The end of an old year and the beginning of a new, is always a great time to reflect on the general direction in which things are developing and changing. As a health and fitness professional, I often check-in on the pulse of fitness trends in the coming year. Here are my predictions for some great fitness trends that are here to stay in 2016

    1. Wearable Technology.

    Devices like the Apple Watch and the Fit Bit have been ... Read More

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