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  • Your Guide to Spring Running

    04.02.2014 / Blog Posts Health and Wellness

    By Nike Trainer Deanna Jefferson

    Make no mistake, even with the wrath of the polar vortex, Spring is here! And with the weather warming up slowly but surely, people all around will begin to hit the ground running.

    Here are my 4 tips to spring running:

    1. Ease your way back into running - Running outdoors on pavement is more taxing on your body than running on the treadmill. It's important to ease back into outdoor running slowly to prevent injuries. Decrease your speed or duration for your first few outdoor runs to get acclimated to the change of environment ... Read More

  • Commonwealth Orthopaedics: Walking Tips

    03.28.2014 / Blog Posts Health and Wellness

    Walking is great exercise that can help you live a healthier life. A daily brisk walk can improve balance and coordination, strengthen your bones, lift your mood, and prevent or control conditions such as diabetes and high blood pressure.

    A few simple precautions can help you make the most of your walking routine and avoid injury:

    1. Warm up and cool down before and after walking. After you cool down, gently stretch your muscles.

    2. Wear supportive shoes designed for walking.

    4. Choose your course carefully. Avoid cracked sidewalks, potholes, low-hanging limbs or uneven turf.

    5. Stay safe! When walking ... Read More

  • Low Fat Strawberry Coconut Bread

    03.26.2014 / Blog Posts Health and Wellness

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

    Ingredients

    1 cup white flour
    1 cup whole wheat flour
    1 ½ teaspoon baking powder
    ½ teaspoon salt
    1 teaspoon ground ginger
    1 teaspoon vanilla
    ¾ cup orange juice
    ½ cup applesauce
    4 eggs
    ¼ cup shaved coconut (optional)
    1 ½ cup diced strawberries
    4 tablespoons sugar
    ½ cup vegetable oil

    Directions 

    Preheat oven to 350°F.  Spray one bread loaf pan with non-stick baking oil.

    Place strawberries and sugar in a blender or food processor and combine until strawberries are mashed, but not completely puréed.

    Combine all dry ingredients in a ... Read More

  • Nike Trainer Deanna Jefferson Dishes on American vs. European Health Habits

    03.25.2014 / Blog Posts Health and Wellness

    AP Photo

    By Deanna Jefferson, Celebrity and Nike Trainer

    Who's Fitter: Lady Liberty or Mona Lisa?

    There are way more things that differ in European culture than their football games.

    On a recent tri-country trip to Italy, France and the United Kingdom, I noted a few differences in diet and exercise that set Americans forward a few pounds. With shortcuts, processed fast foods, and mobile transportation around almost every U.S. corner, Americans could take a few lessons on a more active and clean-eating lifestyle from Europeans.

    As far as physical activity goes, Europeans walk A LOT! Less people ... Read More

  • 5 Secrets to Eating GMO Free!

    03.21.2014 / Blog Posts Health and Wellness

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

    In a world filled with acronyms and 140 character messages, we get bombarded with small words that have a big meaning. GMOs are one of those powerful acronyms that have a huge effect on the health factor of our food.

    If you’re reading this and have never heard of GMO’s and how they impact our food, let’s start with what those three letters stand for – Genetically Modified Organisms.

    To make it super simple, it’s the genetic altering of plants and animals ... Read More

  • Spring Clean Your Health and Fitness Routine

    03.19.2014 / Blog Posts Health and Wellness

    By Deanna Jefferson, Celebrity and Nike Trainer

    As spring quickly approaches it's almost time to pack away the heavy coats and give the house a good cleaning. This is also a great time to give your health a boost by spring cleaning some of your health habits.

    Take a week to try each of these hassle-free challenges in an effort to jump start a healthy you this spring!

    MENTAL HEALTH MONDAY
    Set 3 positive intentions for this spring and take 30 seconds to close your eyes and visualize yourself completing each task. What better way to spring clean than ... Read More

  • Pump up the Health with this WOW Redskins St. Patrick’s Day Salad

    03.14.2014 / Blog Posts Health and Wellness Recipes

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

    St. Patrick’s day meals are often filled with artificial colorings and dyes. This year, munch on nature’s green food on this special day (spinach!) and save your green calories for dessert or your favorite Irish beer! 

    By adding fresh red strawberries and yellow pears, you’ll rock this St. Patty’s day salad in Redskins style.

    INGREDIENTS
    3 cups of fresh baby spinach
    3-4 large strawberries, diced
    ½ ripe pear
    10-12 pecan halves
    1-3 tablespoons of your favorite low-fat strawberry, raspberry or balsamic vinaigrette ... Read More

  • What Successful People Do During Their Lunch Break

    03.12.2014 / Blog Posts Health and Wellness

    AP Photo

    By Deanna Jefferson, Celebrity and Nike Trainer

    According to a Monster study in 2010, 32% of people took a lunch break "only if I'm not too busy", and 7% denied eating lunch at all. Here are some tips for what successful people do during their lunch break.

    Move. Many exercise studios offer lunchtime classes. Take a walk to a nearby studio and burn some calories during your break. You can also take a brisk walk  or walk up and down a few flights of stairs. Getting your blood flowing is a great way to get your mental ... Read More

  • Commonwealth Orthopaedics: Prevent Repetitive Stress Injury

    03.12.2014 / Blog Posts Health and Wellness

    Repetitive stress injuries (RSIs) happen when too much stress is placed on one part of the body, resulting in inflammation, muscle strain and tissue damage. This generally occurs from repeating the same movements over and over again. RSIs are often work-related injuries, affecting people who spend a lot of time using computer keyboards.

    Here are some ways to prevent repetitive stress injuries on the job and at home: Read More

    1. Good posture is crucial. Correct posture and keyboard techniques can reduce muscle strain.
    2. Make proper adjustments to your workstation, such as chair height and keyboard position.
    3. Take frequent breaks and perform simple ...
  • Strut: Ways to Strengthen Your Legs for Walking With Your Head High in High Heels

    03.05.2014 / Blog Posts Health and Wellness

    Spring is peeking its head in, and after a cruel winter of wearing big brawny snow boots, it's almost time to trade in stout for stilettos.

    Here is celebrity and Nike trainer, Deanna Jefferson's, tips for strengthening your legs to walk with your head high in high heels.

    Don't skip leg day. It's important to work the muscles of the upper, lower, posterior and anterior parts of the legs 2-4 times a week. Strong legs not only look better in heels, but keep you standing tall for hours.

    Stretch your achilles and calves frequently. The Achilles ... Read More

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