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  • 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

  • Minimizing Stress This Holiday Season

    11.30.2015 / Blog Posts Health and Wellness

    As the holiday decorations go up, so does the stress level. From cooking to shopping to hectic airport travel, the season of giving can take a toll on your mental health. This holiday season, take a few simple steps to reduce your stress – the season should be about fun and family, not a constant headache.

    Sleep, sleep, sleep!

    Starting the day overtired and sleep deprived is a recipe for failure. Whether you have a long day of travel ahead of you or you’re taking the kids to get pictures with Santa, you need a full night’s sleep to ... Read More

  • Rethinking Holiday Food Choices: How Much Exercise to Burn that Off?

    11.18.2015 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT

    The cool weather is here and the holidays are quickly approaching. Holiday weight gain is such a daunting thought for many because Americans on average gain 1-3 pounds between November and January. Unfortunately, this tends to become permanent baggage. According to researchers at the National Institute of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.

    You don't have to fall victim to this. I find that thinking of how much exercise you'd ... Read More

  • Inside Look: Redskins Cheerleaders' Dermatologist Talks Hair Loss

    11.16.2015 / Blog Posts Health and Wellness

    Dr. Robert S. Berger of Charles County Dermatology

     

    You have noticed that your hair is getting thinner- is it because Uncle Joe or Aunt Jane had thin hair, or some other reason?  What can you do about it? 

    The most common cause of hair loss, by far and away, is the “inherited” type, or androgenic alopecia. This is the loss of hair due to sensitivity of the hair follicles to androgens over time. It is also called male or female pattern baldness. Women produce androgens, much lower than men, but do so just the same. As estrogen levels wane with ... Read More

  • The Power of Positivity

    11.11.2015 / Blog Posts Health and Wellness

    "Our happiness depends on the habit of mind we cultivate" - Norman Vincent Peale, The Power of Positive Thinking

    Mental health is just as important as physical health – we often fail to realize the impact negative thoughts have on our attitudes, work performances, and relationships. Combating negative thoughts isn’t easy, but it’s essential for a healthy lifestyle. In order to recognize the power of positivity, we must consciously take steps to increase the flow of positive thoughts.

    Being consistently aware of your thoughts doesn’t come naturally, it takes practice and dedication. Here are a few tips to get ... Read More

  • Setting Up For a Comeback

    / Blog Posts Health and Wellness

    Deanna Jefferson, CPT

    This past Sunday, we witnessed our beloved Washington Redskins complete the biggest comeback in team history. Despite how improbable it seemed that we would take the win, our boys made invaluable plays that led to an amazing victory! Let's talk about invaluable ways that you can set yourself up for a comeback, no matter how much you've strayed away from a healthy routine. It always starts with something small. Maybe a string of late nights at work, turmoil in personal relationships, an injury, a new baby, or a long vacation that you had a little ... Read More

  • The Benefits of Walking

    10.21.2015 / Blog Posts Health and Wellness

    Jo Burton, PT, DPT

    Walking 6,000 Steps a Day- the equivalent of 1 hour- may improve knee arthritis and prevent disability, according to a recent study published in Arthritis & Care Research.

    Sitting can be harmful to your health. Try replacing sitting with the following:

    -Get up from sitting once an hour for 10 minutes

    -If you are watching TV, get up and walk around the house when a commercial comes on.

    -When you are working in front of a computer, get up and walk around every hour.

    -When you go to grocery store or mall, park in a space ... Read More

  • FALLing Out of Fitness

    10.14.2015 / Blog Posts Health and Wellness

    By Deanna Jefferson, CPT.

    As fall creeps in and warmer temps creep out, it seems easier and easier to hang up those warm weather fitness habits in the closet with your swim suits and beach bags. Yes, going to the gym as it gets colder outside is not as easy as staying wrapped up in your warm bed---but you'll be glad you did. If drearier weather makes you lose motivation in the fall, here are some great tips to help avoid derailing months of healthy habits.

    Buy new gear. Something about cute new clothes makes waking up and getting ... Read More

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