Dr. Mark and JJ Discuss and Demo the Latest Uses for BFR Training

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Dr. Mark and JJ Discuss and Demo the Latest Uses for BFR Training

I’ve written about BFR (“Blood Flow Restriction”) or “Occlusion” Training on and off since 2017. This modality of resistance training has been clinically proven as a way to effectively and safely “hypertrophy” muscle. So when I was recently visiting my AMAZING physical therapist Dr. Mark Bautista, I was surprised to see patients being treated with BFR cuffs. I asked Dr. Mark about it and I learned about the deluge of recent clinical studies that have broadened the usage of BFR to include injury-specific rehab/prehab, sports performance, endurance, strength as well as traditional hypertrophy.

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Schedule Your JJFit RunFit Assessment Before Training for Your Next Event

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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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Drag That Dumbbell for Bigger Biceps

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Drag That Dumbbell for Bigger Biceps

The dumbbell drag curl is one of my favorite bicep-building exercises and it's a lot tougher than it looks. And it BURNS so good. Try (though it can be tough) to keep your shoulders down and resist shrugging (but a little upper trap work is ok for a well-rounded look). Work this into your bicep program and enjoy strong arms and tank top life!

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The Best Way to Get Great at Pull Ups

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The Best Way to Get Great at Pull Ups

I was trying to come up with a clever Brittney Spears inspired headline like “Wanna strong pull up body? Better jump, b*tch!” but I’ll keep this professional (ish). Here’s the bottom line, if you want to safely and effectively build upper body strength to do solid bodyweight pull ups, try these “jumping” or “eccentric” pull ups where you start from the top and slowly lower yourself down. Note, if you’ve never done these before you will likely be very sore the next day.

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Great Mobility Drill for Lower Back Relief

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Great Mobility Drill for Lower Back Relief

I want to share this yummy lower back release/core engagement drill that I've been doing for a few minutes each day with awesome results. This is a great one if you feel achy and stiff in your lower back from too much sitting. You'll need a yoga block for this one (you can get these 2 for $10 on most online retailers). You can use a soft foam roller too in a pinch.

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5 Ways to Fit Fitness Into a Busy Schedule

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5 Ways to Fit Fitness Into a Busy Schedule

How many hours do you dedicate to exercise each week? Well, the Center for Disease Control and Prevention recommends that adults participate in moderate-intensity physical activities for 150 minutes per week or in high-intensity exercises for 75 minutes every week. Moreover, you should also be doing muscle-strengthening activities at least 2 days a week. There are a lot of strategies that can be employed so that busy professionals can incorporate a few minutes of exercise into their schedules. And here are a few of them.

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Bay Area FitFam "Gather" for a Virtual 10k March 14

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Bay Area FitFam "Gather" for a Virtual 10k March 14

I've really missed training for and experiencing races during the pandemic. And some of my clients and friends have expressed similar feelings. So we're banding together in true 2021 form and planning a VIRTUAL 10K on Sunday, March 14 (eight weeks away in case you want to do a formal eight week training program). Will provide more info as we get closer but for now, comment on the IG thread if you want in and you’ll be included on the list!

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Tights Shoulders and Neck? Channel Your Inner Scorpion!

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Tights Shoulders and Neck? Channel Your Inner Scorpion!

If 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!

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In the News: 15 Expert-Approved Hacks to Maintain a Walking Habit

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In the News: 15 Expert-Approved Hacks to Maintain a Walking Habit

The body is designed to move and a daily walking habit is well-worth keeping up with for its physical and mental health benefits. But sometimes, despite our best intentions, getting out the door for a walk can feel next to impossible. To increase motivation when you’re not feeling it, try shifting your mindset with these strategies from me and 14 other fitness pros in this MyFitnessPal blog post.

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In the News: The 5 Best Weight-Lifting Exercises for Better Posture

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In the News: The 5 Best Weight-Lifting Exercises for Better Posture

Super 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.

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Three at Home Moves for a Strong Booty

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Three at Home Moves for a Strong Booty

If you are stuck at home with no squat rack or barbells and your legs and booty are missing deadlifts, leg press and squats all is not lost! These are three of my favorite moves that hit the glutes and quads and all you need is something to brace against and a smooth floor/hand towel.⠀⠀⠀

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Booty Poppin Birthday Flow

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Booty Poppin Birthday Flow

My beautiful and talented friend, trainer and yoga instructor Morgan McEvilly made me this AMAZING 50 minute yoga class as my 41st birthday present. It was the perfect practice to share with my friends on a recent camping trip to Mendocino and on my vacation to Stinson Beach. She incorporates my favorite style of flow which starts with a slow progression through each phase of a sequence and then builds to a faster transition. And lots of yummy foot and hand work. I just had to share it with you! If you're body, mind and spirit needs a reset, this beautiful woman and practice will do the trick!

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3 Free Ways to Get JJFit Safely at Home

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3 Free Ways to Get JJFit Safely at Home

Are you struggling to find a fitness routine during all this? Does your diet need help but you’re not sure where to start? Is your body crying out for more stretching and mobility? You’re not alone and I have three free ways to help.

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5 Strategic Strength Progressions Beyond “Just Add More Weight, Brah”

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5 Strategic Strength Progressions Beyond “Just Add More Weight, Brah”

The most common way to make an exercise harder is simply to add more weight. But adding more weight isn’t always an option, particularly if you are working out at home. And sometimes just adding more weight even if you have access to it isn’t always the best choice if you have injuries or joint issues. There are several strategic ways you can progress exercises to challenge your body and avoid plateaus in strength-building.

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The Brettzel Stretch: You're Welcome!

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The Brettzel Stretch: You're Welcome!

The “Brettzel stretch”, which appropriately enough sounds like the “pretzel stretch” is one of my favorites for thoracic mobility and tight hips. Check out this video demo and give it a try for 30-60s on each side making sure to breath deep through your belly for maximum benefit.

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So Your Gym's Closed? You Got This. 7 Ways to Move at Home.

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So Your Gym's Closed? You Got This. 7 Ways to Move at Home.

Since sheltering in place and social distancing have become the new normal for the time-being, most of us are working more, moving even less and are definitely feeling more anxious. Though your routine may be shot, it’s not too late to create a new one. Just because your gym is closed doesn’t mean you can’t work out. Now’s the perfect time to get started. Not tomorrow. Today! When all this is over, you can look back and say you stepped outside your comfort zone and did something amazing for yourself.

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7 Awesome Kettlebell Alternatives You Already Have at Home

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7 Awesome Kettlebell Alternatives You Already Have at Home

Thanks to their incredible combo of simplicity and versatility, kettlebells are a hugely popular home fitness item these days. But if you’ve gone shopping for them online recently, you may have noticed that the wonderfully handled weights are a little, umm, scarce. Perhaps even worse, some are being sold for the gouge-iest of prices — as much as $3,000 on Amazon for a product that won’t arrive until the end of next month, at the earliest. Check out this post from my pal Steve Mazzucchi at GearPatrol.com who interviewed me and other fitness pros across the country for the best DIY solutions and homemade hacks that can mimic kettlebells in a pinch.

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The Best At Home Yoga Classes

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The Best At Home Yoga Classes

Though 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!

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At Home Monster Band Strength Workout

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At Home Monster Band Strength Workout

I’ve been doing a lot of virtual training sessions with new and existing clients over the past few weeks. We’ve been experimenting with different free and affordable equipment options from recycled water jugs to adjustable dumbbells and kettlebells and all sorts of resistance bands. For clients who want to work on building strength and muscle and mimic heavy barbell and dumbbell moves they’re used to in the gym but don’t want to spend a fortune I recommend getting a set of monster bands. In this post I’ll show you 15 videos for how you can still lift heavy at home including squats, deadlifts, lunges, lat pull downs, reverse flies, rows, presses and core work.

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