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  • Get Motivated to Move More!

    01.14.2015 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

     

    Is your New Year's resolution to start working out more this year? Have you gotten started, and only about a week in are finding it hard to stay motivated to get up and get in your workouts, especially in this cold weather. Well you're not alone! As a trainer, one of the biggest barriers I hear to why people don't exercise is because they simply "don't feel like it". Where's the motivation??? Let’s find it! Here are my tips for finding and keeping that motivation to get ... Read More

  • Make Dairy Part of Your Fitness Routine

    01.07.2015 / Blog Posts Health and Wellness

    This week’s Wellness Wednesday advice is brought to you by Liz Sitko of Mid-Atlantic Dairy Association:

    If you’re serious about fitness, particularly building muscle, then milk and dairy products should be a big part of your conditioning routine. Why?

    -Milk is a solid source of complete protein, the number one contributor to muscle growth.

    -Milk’s unique protein profile is comprised of about 20% whey protein and 80% casein protein. Whey is a major muscle builder, and casein’s slow and even digestibility make it the perfect balance to whey. Since whey is quickly digested and used up ... Read More

  • Countdown to the New Year with these 12 Healthy Tips!

    12.31.2014 / Blog Posts Health and Wellness

    New Year, New You 

    By: Deanna Jefferson, Celebrity and Nike Trainer

     The New Year is a great time for personal renewal. It's a fresh start and a great motivation to transform old and unhealthy habits into new and healthier ones. Many New Year's Resolutions involve losing weight, exercising more, and being a healthier you overall. I've compiled these 12 simple tips for you to review in the last 12 hours of 2014 to help you ring in a New Year and a New You!

     

    12. Move more

     

    11. Avoid leftovers

     

    10. Cut back on alcohol

     

    9. Drink ... Read More

  • Commonwealth Orthopaedics: Exercise with Kettlebells

    12.24.2014 / Blog Posts Health and Wellness

    Exercise with Kettlebells

    By:  Barbara Kapas, DPT

    It might sound new, but working out with kettlebells is a time-honored technique that is finally getting the attention it deserves. A cast-iron kettlebell resembles a mini bowling ball with a handle. Since the weight isn't evenly distributed, using a kettlebell forces your stabilizer muscles to work harder. A kettlebell workout is great for cardio, strength and flexibility training. According to the American Council on Exercise, exercising with kettlebells burns about 20 calories a minute.

    Learn more about the benefits and techniques of a kettlebell workout at

    http://www.webmd.com/fitness-exercise ... Read More

  • Indulge This Holiday With a Peppermint Chocolate Smoothie!

    12.24.2014 / Blog Posts Health and Wellness

    Redskins dietician Rob Skinner brings us another Smoothie of the Month as part of our Wellness Wednesday series!

    If you are a lover of Peppermint Mocha Lattes during the holiday season, than this smoothie is perfect for you! It’s a healthier way to kick start your day because it does not contain all of the sugar and fat that most lattes do. This smoothie is loaded with natural ingredients like avocado, banana, spinach, and chocolate protein powder to give you energy throughout the day. The touch of peppermint extract gives it that sweet, festive taste! It’s also an ... Read More

  • Be A Hometown Hero Donate Blood With The Redskins

    12.19.2014 / Events Health and Wellness

    Calling all Hometown Heroes! To start the New Year, the Redskins have teamed up with Inova for their annual January blood drive, and we need your help.

    Blood from donors has helped save over 265,000 lives and in order to meet our community’s needs, blood must be collected every day of the year.

    One person, donating blood for one hour, can save up to three lives!

    Inova Blood Donor Services is the largest hospital-based blood-collection effort in the nation, and with your help, they can expand this effort even more.

    Sign up today to participate in our Redskins ... Read More

  • Commonwealth Orthopaedics: ACL Injuries in Females

    / Blog Posts Health and Wellness

    ACL Injuries in Females

    By, Keith Lawhorn, MD

    ACL injuries are approximately 4-6 times greater in females compared to males. The female soccer player has the highest risk for ACL injury. With the increase in the understanding as to why the female athlete is at greater risk, prevention programs have been developed to help prevent ACL injury in the female athlete.

    Assessment of jump mechanics (having the athlete drop from a one-foot-high box and explode into a jump when landing from the box) can be used to identify the at-risk female athlete.

    It is important to teach females to use ... Read More

  • Fit Gifts For This Holiday Season

    12.10.2014 / Blog Posts Health and Wellness

    By: Deanna Jefferson, Nike and Celebrity Trainer

    With Christmas nearing, most of us are racking our brains to decide on that perfect gift for those special friends and family members this season. One in three people make a New Year's resolution of which many are health related. Why not, help them hit the ground running in 2015 with these awesome Fit Gifts for Christmas.

    Vitamix 500 Professional Blender $600 @vitamix

    This blender will upgrade anyone's smoothie making experience. Although it's a bit pricey, the Vitamix can pulverize the toughest ingredients including frozen fruit, nuts, cores, and tough ... Read More

  • Redskins Tackle Diabetes With What's Cooking Wednesday: Better-Than-Fried Chicken Drumsticks

    12.03.2014 / Blog Posts Health and Wellness Recipes

    Making dinner every night for the family isn't always the easiest task. Groceries must be bought and tastes satisfied, and somewhere along the way, keeping the meal healthy might be forgotten.

    Today, we are giving you the ultimate chicken recipe that is both tasty and healthy! Requiring only 8 ingredients, this is sure to become a classic, go-to meal for your family.

    Better-Than-Fried Chicken Drumskicks

    Makes: 4     Preparation Time: 10 minutes

    Cooking Time: 35 minutes

    Ingredients:

    8 skinless chicken drumsticks

    1 1/2 cups low-fat buttermilk

    2 garlic cloves, minced

    1 tsp. paprika

    1/2 tsp. hot sauce

    1 ... Read More

  • Redskins Tackle Diabetes Tuesday Tip: Baking with Sugar Substitutes!

    12.02.2014 / Blog Posts Health and Wellness Recipes

    While the Redskins are tackling the Rams on the field, the team's off the field efforts will be geared towards bringing awareness to diabetes for this week's Tackle Diabetes Game on December 7, 2014

    Diabetes is the 7th leading cause of death for Americans and also places a considerable cost burden on those afflicted.

    Approximately 9.3% of the U.S. population had the disease in 2012.

    Around 1.7 million of those within this number were diagnosed just that year. What's interesting about diabetes however is that for many, the disease is preventable.

    November was National ... Read More

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