The Psychology of Effective Workout Music

The Psychology of Effective Workout Music

Who would think that workout music could be controversial?! I have friends and clients who can’t get moving without some stimulating musical motivation (myself included!). And I know some very fit folks who prefer to use their workouts as a time to unplug and listen to their own thoughts or meditate. And who could forget the drama when marathon organizers started banning music for safety concerns? If you’re like me and a lot of folks and you sometimes need a new, fun playlist that builds to help you through a cardio or lift session, here’s my go-to Spotify mix this month.

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Nourishing Your Body Through Menopause: Q&A with Tarah Valenti, RDN

Nourishing Your Body Through Menopause: Q&A with Tarah Valenti, RDN

While there is a growing body of new research and suggestions to help women better navigate the changes their bodies experience during perimenopause, menopause and postmenopause, there’s still a lot of confusion, frustration and misinformation. In this quick video, I sit down (er… walk) with registered dietician Tarah Valenti from CustomFit to discuss practical tips on how to approach these changes from a fitness and nutrition perspective. Hint: many women are not eating enough. And as Tarah explains, “you have to be fully nourished for your body to be functioning at its best.” 

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Metrics That Matter Update: VO2 Max

Metrics That Matter Update: VO2 Max

I recently noticed that my fitness wearable (Whoop) started automatically estimating V02 Max and in talking with clients this week I learned Apple, Garmin and many other popular wearables do the same. I wrote about this health and fitness metric back in 2019. I’d say the results given by wearables are “cool” and “interesting”. If you want to get more precise, you can perform a more robust and more accurate test wearing a mask while performing strenuous cardio (usually on a treadmill but also possible on a bike or rower). 

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Do I Need an Electrolyte Supplement?

Do I Need an Electrolyte Supplement?

I’ve been getting questions from clients and colleagues lately about electrolyte supplementation. Ads, influencers and podcasters are promoting brands like LMNT which disagree with current salt intake recommendations and advocate for “More Salt, Not Less”. My gut told me daily electrolyte supplementation is probably unnecessary for most people but that it couldn’t hurt you. To be sure, I checked in with my go-to nutrition expert and registered dietician (and ultra marathoner and all around awesome human) Tarah Valenti from CustomFit for her input.

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Visit Bay Area's A Runner's Mind for the Perfect Shoes

Visit Bay Area's A Runner's Mind for the Perfect Shoes

Since 2019 I’ve been super impressed with the service and selection at A Runner’s Mind and have been lucky enough to work with the General Manager Eileen in San Francisco and Manager Cindy in Burlingame. Rather than just picking the shoe I think looks the best, they’ve taught me over the years what type of shoe my feet and body need to perform my best and keep me pain and injury free. They use sophisticated assessments to analyze the arches of your feet and video your gait to determine your support needs.

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Got Music? Here's My Go-To Workout Playlist This Month

Got Music? Here's My Go-To Workout Playlist This Month

It’s widely proven that three of the most powerful workout enhancers are coffee, creatine and a great playlist! Recently my client Daniel told me he loves my Spotify playlist archive that has hundreds of playlists from my days as an Equinox group fitness instructor. It’s been a minute since I put my “DJ JJ” hat on and created a new one. This one got me through a big run and a big lift session this weekend. Hope it brings some fitspo to your day!

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Try "Exercise Snacks" for Better Health and Fitness

Try "Exercise Snacks" for Better Health and Fitness

"Exercise snacks" are having a moment in the mainstream media and I’m loving it. I've talked for years with clients about the benefits of supplementing longer, traditional workouts with "little bites of movement" throughout the day. Sitting for hours and not moving is the enemy to good health for so many reasons. So finding ways to get up and do something awesome for your body (and your cells) is key to better health. Don't get too bogged down with the protocol. Just embrace the concept of trying to get up and do some intentional movement at least every hour of the day.

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Food Is Medicine! JJFit Book Club: Good Energy

Food Is Medicine! JJFit Book Club: Good Energy

There is growing mainstream attention to the fact that many of today's health issues (obesity, dementia, diabetes, anxiety, depression, chronic fatigue and so many more) can be linked to issues in the gut biome and dysfunction in the metabolism. I recently listened to a two and half hour podcast with Dr. Casey Means, MD. She wrote a new book which was released today. I was like, dude. TWO AND A HALF HOURS?! No way this will hold my attention. Not true. Likely the most informative, exciting and empowering podcast I've heard in a very long time.

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Do You Need a Killer Workout Playlist This Month?

Do You Need a Killer Workout Playlist This Month?

A good playlist can make all the difference between a ”hell yeah” workout and “hell no” workout. Over the years I’ve created and archived on Spotify over 250 public workout and relaxation playlists from my 10 years of teaching group fitness at Equinox and practicing massage. This month I put together this 90 minute bad boy because I needed some musical motivation to get me moving and it’s gotten me through a 14-mile run and several “I don’t wanna” leg days. Hope you enjoy!

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What Good Can a Walking Desk Do?

What Good Can a Walking Desk Do?

This simple little cheap treadmill has been a game changer for me. My expectations were low. I honestly had no idea it could be so impactful. Not only has it helped me burn significantly more calories during my workday (helping me stay lean) but it has reduced my lower back pain from sitting and standing. Certainly proof that movement is medicine! Hear all about it in this video.

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How Much Does Sweating Define a Good Workout?

How Much Does Sweating Define a Good Workout?

As days are getting shorter and the weather is getting colder there's no doubt that fall is knocking at our doors. For some folks this means changes to their workout routines especially for those who like to run, walk or ride outside. It reminded me of an interesting question I was asked by a reporter a few years ago. He noticed that around this time of year, he stopped sweating during his workouts and was worried this meant he was being less effective. How much does sweating define a good workout? Check out my answer in his article.

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Podcast: Three Pillars of Fitness and Debunking Common Myths

Podcast: Three Pillars of Fitness and Debunking Common Myths

I really enjoyed being a guest on the Mind Body Planet podcast talking about the three pillars of fitness and debunking many common misconceptions in the health industry. If you get confused from the conflicting and sometimes crazy information permeating from "fitness influencers" on social I hope you’ll give it a listen and a like!

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Marina Run Club on Tuesdays, Thursdays and Saturdays

Marina Run Club on Tuesdays, Thursdays and Saturdays

I’m a big fan of the Marina Run Club and their newsletter. Anyone looking for a running community in SF should check them out. The group runs 3 miles together every Tuesday and Thursday morning and six miles on Saturday. They also host various monthly events including strength training and social activities. They have great energy and do a lot to foster community, routine and fitness around running.

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JJFit in the News: The Best Gym Machines "for Women"

JJFit in the News: The Best Gym Machines "for Women"

It’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.

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Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

There 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.

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Schedule Your JJFit RunFit Assessment Before Training for Your Next Event

Schedule Your JJFit RunFit Assessment Before Training for Your Next Event

Whether you’re a veteran runner with several events under your belt or you’re considering your first 10k, half marathon or full marathon a comprehensive gate and mobility assessment might be a wise investment. I’ve prepared and trained dozens of clients for a variety of events from their first 5k to a Spartan and even an Iron Man and ultra marathon. If you’d like to improve your performance, manage existing injuries, reduce pain and prevent future injuries a run assessment can help.

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JJFit Challenge May 2022 for Planned Parenthood

JJFit Challenge May 2022 for Planned Parenthood

A huge thank you to my JJFit On-Demand subscribers who have continued to stream my recorded workouts over the past few months since we retired my live weekly Zoom class. I was in such a grumpy mood today and decided to get off my duff and do this class and I'm so happy that I did! Any donations to this class or any class from my library in the month of May will be given 100% to Planned Parenthood.

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JJFit In the News: Exercise Bike vs. Rower vs. Elliptical: Which Is Best?

JJFit In the News: Exercise Bike vs. Rower vs. Elliptical: Which Is Best?

Exercise bikes, ellipticals and rowers are all popular cardiovascular training tools that can make great additions to your home gym. If you are weighing the pros and cons of each for your goals and body checkout my tips and those from other fitness experts in this US News & World article.

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