The farmer carry (also called a loaded carry, farmer walk or suitcase carry) is one of the simplest yet least understood exercises in the gym. It’s something we do in real life all the time. We shlep grocery bags, suitcases, laptops and all sorts of crap all over the place. But how often do we think about our shoulders, scapulae or thoracic spines when we do? Bueller? Bueller? Thought so.
Read MoreI 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!
Read MoreIn 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?
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 MoreIf you suffer from a bad case of “tech neck” from too much screen time, consider adding some chin tucks to your day to mobilize and strengthen the cervical spine, restore posture and reduce pain. My awesome physical therapist Mark Bautista, DPT, PT at Renew Physical Therapy gives a great demo in this video. Be gentle and listen to your body. This should feel good. If this causes you pain stop right away and consult a doctor (like Mark and his team). If pain free, start with 10 reps a few times a day to give your neck a break. For more mobility tips follow Mark on IG @dr.markpt.
Read MoreAs a trainer, I often work together with my clients’ physical therapists to ensure the safest and most effective rehab program from an injury. If you think you may need a physical therapist, it's crucial to choose the right one for your injury. Don’t delay or assume that the issue will fix itself. You only have one body, and you should take the best care of it. Here are some important factors that will help you make your decision and questions you’ll want to ask.
Read MoreJJFit Mobility Minute! If you are feeling tight in your hips and/or lower back try doing this “hip box” drill in the morning or before your next workout!
Read MoreIf you are feeling tight in the neck and shoulders from too much typing and texting (I know I am!) here is my favorite stretch for getting some relief. Channel your inner scorpion!
Read MoreSuper proud to have collaborated with @krgrundy for Livestrong to show off my favorite posture improving strength moves. If you want to improve your posture to reduce pain, improve performance or just to look your best these five moves are a must.
Read MoreThough our gyms and yoga studios are closed many of the Bay Area’s top yoga professionals are offering live and recorded classes online through Facebook Live, Instagram Live and other web sites. I’ve compiled a list of my favorite yoga instructors in this post. These instructors are offering amazing free/donation-based classes appropriate for all levels. If you want to feel and perform better check them out. Namaste!
Read MoreA lot of folks are staying home and practicing social distancing during this scary time. I've been getting a lot of questions from JJFit.com readers who want to workout at home but have limited equipment. In this blog post I show you 10 total body exercises you can do at home using this hip band and a basic resistance band. If you can't make it to the gym hopefully these will keep you fit and sane for the time being.
Read MoreMany of my clients suffer from occasional muscle spasms in the back, hips, legs and shoulders due to what I call “desk life.”Mobility, strength and core training can help guard against these problems, but sometimes it’s necessary to go a step further to help treat and prevent flare-ups, whether they’re caused by too much sitting or by an injury. Common ways to deal with muscle spasms include visiting a chiropractor, physical therapist or massage therapist. But there are some less common ways. Check out my latest Law.com column for four treatments that many of my clients have used to reduce pain and get back on their feet again.
Read MoreEveryone loves a good chest workout, including yours truly, but you shouldn’t neglect your “posterior chain”. Ignoring back day can deteriorate your posture, lead to injuries and wreak havoc on your athletic performance. If your back program is in need of some inspiration, consider these programming tips and four advanced moves for adding functional strength and symmetry to your upper, mid and lower back. Oh, and they’ll help you look great in a tank top too.
Read MoreTake a break from crunches and situps and “resist” your way to a fit middle. Check out these tips and videos from my latest Law.com Fit Counselor column.
Read MoreIf you're one of those people who struggles to find time to workout, much less time to warm up properly, I can relate. One of the biggest complaints I hear from clients, especially those who have gone through physical therapy to recover from an injury, is that their list of warm up exercises would take them 30-45+ minutes to finish and they just don't have the time to get them all done. So they skip their warm up alltogether even though they know it will likely lead to more pain and injury. So, if you are short on time and can only muster a few minutes to warm up before your run, bike ride or any other form of cardio, here are the most important things NOT to skip.
Read MoreCheck out my interview in ACE Certified News for tips on how to improve your posture through mobility and strength work.
Read MoreI recently spent an entire weekend geeking out over fascia, feet and movement with the amazing Dr. Courtney Conley. It was awesome to be in a room with dozens of physical therapists, chiropractors, emergency responders and massage therapists all focused on helping our clients reduce pain and improve their movement. I left the weekend not only with two FMT certifications for assessing clients and applying kinesiology tape, but with a renewed passion and fascination for how the brain and body are connected and how we can improve that connection through physical stimulus like kinesiology tape.
Read MoreLower back and hip pain is incredibly common thanks to the hours and hours we spend sitting and toiling away on computers and devices. Finding the right stretches, mobility drills and strengthening exercises that will help reset your body and spending a few minutes each day consistently performing them can help keep you pain free and tracking toward your fitness goals. If lower back and hip aches and pains are slowing you down, give these exercises a try.
Read MoreI am regularly asked who I trust for chiropractic and soft tissue work. For many years I've worked with the amazing team at SF Custom Chiropractic (SFCC) led by Dr. Adam Jacobs. Dr. Jacobs and his wunderkind associate Dr. Brad Bailey have not only helped me, but have helped dozens of my clients achieve pain free movement, better range of motion and structural symmetry though an integrative approach that includes soft tissue work like ART, chiropractic adjustments, clinical massage and kinesiotaping. They have become my trusted partners for my own body and the bodies of my clients and we often collaborate together to ensure treatment and training programs are aligned.
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I'm a big fan of knowing what's going on with my body. And if there are simple, affordable tests I can take that can give me useful, actionable data to improve my health and inform my fitness program I'm all for it. So I recently engaged a local office of DexaFit to obtain a Dexa Scan Body Composition Analysis, RMR (Resting Metabolic Rate) Test, V02 Max Test and Fit3D Posture Scan. In this post I outline what I learned from these tests and how I am applying that knowledge to optimize my fitness program. I've also included links to my full reports and photos from my experience to help you decide if similar testing makes sense for you.
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.
