In any fitness regimen, rest and muscle recovery are just as important as strength training or cardio workouts. Learn how Earthing, Hydration, Diet, Massage and Contrast Therapy can help with muscle recovery in this article written by David Sautter for Natural Awakenings including interviews with me and other fitness professionals.
Read MoreThe BEST part of being a personal trainer is witnessing how clients use the fitness we build to live their fullest lives. It gives me tremendous satisfaction when clients feel empowered to take on new challenges both in everyday life and in big new adventures. I'm beaming with pride that the amazing Katherine Maher is off this month to take on a herculean challenge and to fulfill a dream and I'm grateful she took a few minutes to share in a quick interview how integrating fitness into your daily life can prepare you for HUGE adventures.
Read MoreLet’s get our crab on! Crab touches are an awesome functional movement that improves mobility and core strength and can help alleviate a tight back, hips and shoulders. No wonder they are a favorite in my classes and amongst my personal training clients. Plus, they are kinda fun!
Read MoreI’ve had multiple clients ask me this week how to take better care of their feet. Whether you have joint pain (foot, knee, hip or back) now or simply want to avoid it in the future, here’s my gameplay for healthy tootsies.
Read MoreI have noticed since hitting 40 my body is changing. My joints get more sore, recovery from tough workouts can take longer and sometimes my brain feels foggy. All normal stuff that smart people I trust have told me turmeric can help with. So a few years ago I did what any logical person would do. I crowd sourced it to social media and cross referenced it with scholarly research and got a bevy of solid advice here.
Read MoreIn this quick video my amazing physical therapist and friend Dr. Justin Jellin of G Sports Physical Therapy in San Francisco shows us his three most effective stretches for tight wrists, hands and forearms. If your hands and wrists are tight and tired from typing, texting, lifting, etc, try each of these three stretches for 30s two times each side (unless they cause pain and in that case rest and give him a call).
Read MoreIf you have a tight neck and shoulders, doing a stretch like this scorpion opener and combining with these wall angels may be the winning combo for better mobility and posture. As always, consult a physical therapist or medical professional for any pain and stop any stretch or exercise right away if it doesn’t feel safe for you.
Read More“Working with JJ literally changed my life. He’s the only trainer who I’ve had a breakthrough with in terms of achieving my personal fitness objectives. He’s super knowledgeable in the space and uses data to drive decision making, which I love! I appreciate his holistic approach to fitness that not only includes exercise, but also nutrition and sleep. It’s obvious that he cares about his clients and wants them to be successful – and frankly, if you do what he says, you will see results.”
Read MoreThe East Coaster in me rolled my eyes when my friend Kat told me about “bagels” made from only fat free Greek yogurt and self rising flour. I was like, “gross”. But as usual, Kat was right. These little suckers from Weight Watchers were not only easy to make (and you know I don’t bake) but they are actually really tasty. This recipe makes four little bagels and they keep well in the fridge. Depending on how you top them you can serve and eat them plain or you can add some low calorie shmear, smoked salmon, etc. Enjoy!
Read MoreThe rainbow plank is one of my favorite exercises for developing a strong, stable core while also giving the muscles of the lower back, hips and legs a nice stretch. While challenging, most of my clients and students say it feels good, especially on the lower back. If you experience any joint or muscle pain while trying this stop right away and consult a doctor. Enjoy!
Read MoreIt’s always an honor being quoted in the press. I’ll preface this with exactly what I told the reporter (which he didn’t include). These machines can be great for any human regardless of gender. A machine cannot be better or worse for a woman than a man. I get where he was going. Because it is true that some women can be fearful of the functional training floor and wish to stick to the machines where it’s quieter. But men can feel that way too. And certainly trans and non binary gym goers. But I digress. If you are curious about which machines in the gym do what, give this US News & World Report article a look regardless of your gender.
Read MoreThere are SO MANY trackers on the market. And the landscape changes all the time. The ones discussed in this post are the ones I have personally used at various stages of my fitness journey and have seen work for many of my clients. If you have something that is already working for you, GREAT! Don’t fix what ain’t broke. But if you are looking for something to aid you along in your wellness journey maybe one or some of these can help.
Read MoreA few years ago a bodybuilder, a pastor and a pilates instructor each told me they drink apple cider vinegar every day. The bodybuilder said he kicks back a shot of it in the morning for its alkalizing properties to help offset the acidic effects of a high protein, low carb diet. The pastor dilutes 1tbs in 8oz of cold water and drinks it down to manage hunger and for weight loss. The pilates instructor sips on a diluted solution and swears by its ability to improve digestion and gut health. I did some poking around the Interwebs and asked some trusted experts for their thoughts on the stuff. Is this a case of placebo or is apple cider vinegar a true miracle elixir? Let’s explore.
Read MoreCurious about that little ab wheel thing at the gym? Want some tips for how to use it safely and effectively? Here you go!
Read MoreI’ve been lucky to work with the incomparable Allison Tibbs for several years. She is an amazing coach and is hands down a nutrition guru. A while back we partnered to deliver a fantastic healthy holiday happy hour to our corporate client Nixon Peabody. The menu included Allison's super yummy almond butter stuffed dates, no bake peanut butter oatmeal cookies, non-alcoholic mulled wine and my favorite entree of teriyaki soba and veggies with shrimp and salmon. Here’s a PDF with the recipes. Be sure to follow Allison on IG @allisontibbs.
Read MoreSean Haleen is one of my favorite yoga practitioners (and friends!). And I’m IN LOVE with his YouTube channel where he shares loads of great virtual yoga videos and tutorials for a variety of issues and focuses. As a runner with an old back injury, this class for the IT Band and Piriformis is one of my favorites.
Read MoreTraditionally a lot of people jump into the holidays with two feet (see what I did there?!) and the best of intentions for crushing big fitness and wellness goals starting in the new year. Trainers like me used to see spikes in new gym memberships and requests for strict meal plans (instead of spikes in Coronavirus variants and virtual training sessions). If you are struggling with motivation and finding a goal that resonates with you, here are 15 some of my peeps are going for in the coming months that will influence their weekly fitness routines.
Read MoreThe Copenhagen Plank is the Regina George of core stability exercises. Beautiful and evil. This plank variation is great for runners or anyone who wants to improve frontal plane stability and adductor strength. Which is like, almost everyone! Hat tip to @dr.markpt and @pt.renew.
Read MoreIn January I had my cholesterol checked and it was high. Aren't genetics a blast?! I already eat pretty darn well, exercise, don't smoke or drink, avoid trans fats--all the things that are known to help. I want to avoid medicine if/however long I can and opted to talk to my doctor about nutrition as a path to lower it naturally. Literally all I've changed since January was replacing my old breakfast of Greek yogurt and fruit with homemade rolled oatmeal (not instant) and berries. Here’s what happened.
Read MoreOnce a month I gather the best fitness and nutrition news, tips and videos from my blog into one handy email. I never share email addresses with third parties and you can unsubscribe at any time. Check out past issues.
