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  • "March Madness" Fitness Challenge

    03.15.2013 / Blog Posts Health and Wellness

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    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    It’s that time of year where everyone goes crazy about….no, not basketball. They go crazy for fitness. At least that is what’s happening at the Gold’s Gym in Ashburn. Every year there is a contest called March Madness. The challenge is to take 25 classes in the month of March. That sounds daunting enough. But they have to be a combination of strength training, cardio, spin and aqua classes. And for someone like me who does a lot of strength training and very few ... Read More

  • Commonwealth Orthopaedics: Tennis Elbow

    03.12.2013 / Blog Posts Health and Wellness

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    Tennis elbow isn't reserved for tennis players alone. Read more from the professionals at Commonwealth Orthopaedics. 

    One of the most common elbow problems is pain on the outside or lateral side of the elbow, which is called tennis elbow or lateral epicondylitis in medical terms. 

    Tennis elbow is an inflammation of the origin of the forearm muscles that extend the wrist, with some inflammatory tissue underneath the muscle attachment at the elbow. This can be caused by repetitive activities, such as sports or yard work, as well as after heavy lifting. In my practice about half the ... Read More

  • Setting The Table For a Healthy Weight

    03.05.2013 / Blog Posts Health and Wellness

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    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Thanks for all the great ideas last week from WOW members on how you replace empty calories with enjoyable foods that provide an extra nutrient punch (see Empty Calories vs. Nutrient Dense Foods).

    This week we will continue to the third step to managing a healthy weight for a lifetime.

    Step Three: Set a Foundational Eating Pattern

    If you let food “just happen,” it will be a disaster. I truly believe a major cause for the obesity epidemic is the fact that our bodies are designed for scarcity--think ... Read More

  • Getting Fit Fast: How to Get The Most From Your Training Time

    03.04.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Whether you're training hard for a marathon, or just looking to get the most from your exercise workout routine, these tips can help you get fit faster and reach your fitness goals while you avoid injuries.

    1. Eat Well. 
    Proper nutrition and effective training go hand-in-hand. Eating right is an essential component of all athletic activities. Eating well is the best way to be sure you get the most from your training and performance. What you eat before, during, and after exercise has a major impact on ... Read More

  • Commonwealth Orthopaedics: Putting A Stop To Sports Injuries

    02.26.2013 / Blog Posts Health and Wellness

    AP Photo

    As an orthopedic surgeon at Commonwealth Orthopaedics, I am seeing a rise in the number of youth sports injuries while the age of these young athletes is decreasing. In particular, I am seeing more overuse injuries in younger kids. According to the Centers for Disease Control and Prevention (CDC), high school athletes alone account for an estimated two million injuries, 500,000 doctor visits, and 30,000 hospitalizations every year.

    That is why the AOSSM and the AAOS joined the American Academy of Pediatrics, the American Medical Society for Sports Medicine, the National Athletic Trainers’ Association, the National ... Read More

  • The Women of Washington Turn into NFL Ninjas!

    02.25.2013 / Blog Posts Events Health and Wellness Redskins

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Saturday afternoon at Redskin Park was taken over by a bunch of NFL Ninjas, and leading the pack was Nike Elite Trainer Ary Nunez.  

    She challenged us with a complete body workout that mixed martial arts with NFL moves.  She comes with some awesome cred like personal trainer to Rihanna and Alicia Keys.  She is so spunky and her energy was contagious.  I found myself smiling the whole time.  Even when she had us standing on our heads! Well, almost standing on my head, but I came home with some ... Read More

  • Commonwealth Orthopaedics: Cervical Stenosis

    02.20.2013 / Blog Posts Health and Wellness

    AP Photo

    Back pain isn't reserved for football players alone. The experts at Commonwealth Orthopaedics explain a common spinal issue and how to fix it...

    Cervical stenosis refers to when the spinal cord or spinal nerves in the neck are compressed. If there is spinal cord dysfunction with this type of spinal stenosis, symptoms can include:

    - Pain
    - Weakness and numbness in the shoulders, arms, hands, legs and feet
    - Trouble with coordination and balance

    Cervical spinal stenosis can often be managed with physical therapy, anti-inflammatory or analgesic medications, and activity modification. Patients with severe pain from cervical spinal stenosis may ... Read More

  • Empty Calories vs. Nutrient Dense Foods

    02.15.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Last week's assignment was to identify unconscious eating, one of the main causes of weight gain or weight plateaus. Click here to review last week's topic.

    This week we continue to set a strong foundation for achieving weight management for a lifetime by identifying hidden, empty calories in our current eating habits.

    As we learned last week, to lose weight, one must take in fewer calories than one uses. However, we still need the same amount of nutrients. Therefore, it is important to make every calorie ... Read More

  • Getting Started and Sticking With Exercise

    02.13.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Here are some tips and tricks to fit exercise into your life in simple, painless ways.

    Start Small

    Exercise is not an all or none endeavor. It is continuous. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight. But do expect to take small steps every day.

    Start ... Read More

  • Join us for an NFL Workout with Nike Trainer, Ary Nuñez

    02.11.2013 / Blog Posts Events Health and Wellness

    Please note: This event is for WOW Members only. You must receive a confirmation email in order to attend. To RSVP or for more information, please email wowredskins@redskins.com. 

    Whether you're looking to get in shape in 2013 or just want to try your hand at some NFL moves after seeing the 49ers and Ravens compete in New Orleans, you're not going to want to miss our next WOW event.

    Come out to Redskins Park for an NFL Workout for members on Saturday, Feb. 23 at 1 p.m. This exclusive workout class, which will consist of ... Read More

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