Resistance Training for Improved Bone Density at Any Age

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Resistance Training for Improved Bone Density at Any Age

Back in January of 2023 one of my awesome longtime clients asked if I could do a few virtual training sessions with his mom to help her with some exercise suggestions. A few 30 minute sessions turned into a regular weekly routine of two 50 minute strength and mobility sessions for almost a year now. This week she showed me the results of a recent Dexa scan that noted "Significant change: increase in femoral neck mean bone density of 5.9%" and some other cool stuff. 

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

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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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Can I Exercise if I Get COVID?

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Can I Exercise if I Get COVID?

It’s definitely COVID and flu season. And despite all our best efforts some of us are going to get sick. A handful of my virtual clients and friends have come down with mild (thankfully) COVID cases already this month. Some feel crummier than others. In my universe no one has (knock on wood) had a super rough go of it. They describe it mostly as a general nuisance and a foil to their plans of being productive and active. Folks have asked me “can I still exercise?” I can’t answer that for anyone. There is no universal guidance on whether one can/should exercise with COVID. Obviously one should avoid the gym and other people so as not to spread their germs. I’ve dug around trying my best to get an answer and like so many things in the realm of health and wellness, “it depends”. 

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Toe Spacers for Better Mobility, Reduced Pain and Improved Performance

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Toe Spacers for Better Mobility, Reduced Pain and Improved Performance

Sometimes the smallest things (literally) can have a big impact! While these toe spaces may be tiny, they are mighty! At the recommendation of our FANTASTIC physical therapist Dr. Mark Bautista my husband and I started wearing them to help improve the alignment of our toes which can get squished and abused in shoes over time and from loads of activity like hiking and running.

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3 Ways Your Vision Is Hurting Your Fitness

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3 Ways Your Vision Is Hurting Your Fitness

When discussing health factors that influence how fit you are, it’s important not to overlook your vision. Although the eyes may be among the smallest organs, they hold influence over most aspects of your day-to-day—including your fitness. After all, your visual system is responsible for keeping your mind and body performing optimally. Here are a few ways this happens and what to do about it.

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DEXA 2.0: What Gets Measured Gets Managed!

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DEXA 2.0: What Gets Measured Gets Managed!

What gets measured gets managed! I had the pleasure of going on a field trip recently to visit my pals at Custom Fit for a DEXA scan. Why? Because I love data and this machine is the gold standard in terms of knowing your muscle mass and body fat distribution, bone density, visceral fat surrounding your organs and resting metabolic rate. My last scan was in 2017 and I wanted to see how my health markers had changed. I’m sharing my results here (PDF) so you can see how much valuable information the scan provides.

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Pro Tip: How to Engage Your Core Right Every Time

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Pro Tip: How to Engage Your Core Right Every Time

How many times have you been in a workout class and heard the instructor say the cue "engage your core"? Maybe you tighten your abs, hold your breath, or tuck your pelvis—but is that actually how to engage your core? When my pal and fitness writer Kim Grundy interviewed me for Well + Good I gave her my go to strategies for quick and simple core engagement that will keep you strong and safe while working out.

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Scapular "Push Ups" for Strong, Pain Free Shoulders

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Scapular "Push Ups" for Strong, Pain Free Shoulders

The fantastic Morgan McEvily and I get into some super fun shenanigans while we demo variations of the yummy scapular "push up" for folks who may be experiencing shoulder pain or weakness in the muscles that work the super important scapula.

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What Good Can a Walking Desk Do?

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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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JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

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JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

I love me a good kettlebell swing. It’s a staple for many of my clients and on-demand classes. Swings are great for building total body strength and really hitting those glutes and hamstrings. But it’s a move you definitely need to know what you’re doing to execute safely. Here’s a quick lesson if you need some tips for getting the most out of your swing and protecting your lower back! Don’t have a kettle bell? No worries, a basic dumbbell works great too!

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Podcast: Three Pillars of Fitness and Debunking Common Myths

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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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Rocking and Rolling Is Serious Business

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Rocking and Rolling Is Serious Business

In theory, I love this recent NYT article about “adopting a playful attitude toward working out”. It’s a lovely story about an awkward kid who grew up to be a trainer who helps his clients “get silly” in their workouts (piggyback rides, tag, skipping). The premise is so important. Working out doesn’t have to be awful. It can be fun. And the benefits of returning to more “primal” (or what I’d call “functional”) movement patterns are indisputable. So what’s the catch? 

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What's the Best Position for Sleeping?

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What's the Best Position for Sleeping?

Most people know that muscle and joint pain, particularly in the lower back, can be linked to chronic sitting, a weak core, lazy glutes and poor form in the gym. But the very thing that is supposed to restore and regenerate our bodies (sleep) can also contribute to pain and injury. Poor positioning of the legs can further compress already tight hip muscles. Twisting of the spin or pelvis can cause fussy muscles like the quadratus lumborum to become hypertonic. And acrobatic-like arm contortions can cause nerve pain. I asked my physical therapist and friend what the "best" position is for sleeping for most people.  

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NYT Reports Walls Sits Can Lower Blood Pressure

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NYT Reports Walls Sits Can Lower Blood Pressure

Boom! If you’ve taken my group fitness classes or trained with me you know I’m a big fan of the wall sit. It’s simple (nearly anyone can safely do it), it requires no equipment and it isometrically targets the quads, hamstrings and glutes. What’s not to love?! Plus it burns so good! Add to its list of benefits that it can also help lower your blood pressure as reported this month in the New York Times and backed by some impressive research. Want to learn more about how to properly do a wall sit? Check out this post and video from LiveStrong.com.

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JJFit Reading Club - Outlive: The Science and Art of Longevity

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JJFit Reading Club - Outlive: The Science and Art of Longevity

If you've ever been frustrated by the Western approach to medicine of treating disease but dropping the ball when it comes to prevention, give this a read (or listen). This book is a great roadmap for developing a strategy for life and exercise plays a huge component. Start thinking strategically about your longevity goals and plans now!

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Banded Dead Bugs for Core Strengthening

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Banded Dead Bugs for Core Strengthening

If you're looking for a way to progress your bodyweight dead bugs and target your upper core a little more, give these banded dead bugs a try! You can also turn them into a marching drill or leg drops. So many options!

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Exactly How to Do a Correct Sit-Up for Stronger Abs

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Exactly How to Do a Correct Sit-Up for Stronger Abs

Sit ups have had their fair share of ups and downs (no pun intended) in the fitness world. They’ve gone from being the “go to” ab exercise among gym goers and group fitness classes to being ostracized in favor of core stability moves like planks and paloff presses. So… should we or shouldn’t we be doing sit ups? Checkout my latest collaboration with LiveStrong.com where we do a deep dive into the do’s and don’ts for integrating sit ups into your core strengthening program including several videos of my favorite sit up variations.

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Crab Your Way to Better Mobility and Core Strength

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Crab Your Way to Better Mobility and Core Strength

Let’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!

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Get More Mobile Ankles and Stronger Feet in 3 Minutes

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Get More Mobile Ankles and Stronger Feet in 3 Minutes

I’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.

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Tight Neck and Shoulders? Try These Wall Angels!

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Tight Neck and Shoulders? Try These Wall Angels!

If 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.

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