What Should I Eat Before and After a Workout?

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What Should I Eat Before and After a Workout?

I get this question a lot. I get it from clients. I get it from friends. I even get it from the coolest fit-tech companies in the world! And it's a GREAT question. How we fuel our bodies affects our performance in the gym, our recovery (and results) from a workout and even the microscopic cells that make us what we are. Food is important. If what you're doing is working for you and you just want to maintain, cool. Keep doing what you're doing. But if you want to change consider changing you're pre- and post-workout nutrition first.

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New Workshop: Meditation 101 and "Office Yoga"

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New Workshop: Meditation 101 and "Office Yoga"

There are thousands of studies that have shown mindfulness meditation can positively impact mental and physical health. Whether it's by reducing stress, improving sleep, increasing focus or improving relationships, research shows mindfulness works. That’s why I created this hands-on corporate wellness workshop were you’ll learn the science of meditation along with some simple tips for achieving success in your meditation practice. You’ll also have the opportunity to participate in a guided meditation as a group and enjoy some awesome "office yoga" led by my friend and yoga expert Ross McIntire. This workshop can be delivered in any office, conference room or even virtually. Download a copy of the presentation here. Message me for details.

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Your Motion to Move (in Three Planes) Is Granted

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Your Motion to Move (in Three Planes) Is Granted

Busy professionals spend the bulk of their days sitting at their desks, in meetings, on planes or in cars. Even the most disciplined can struggle finding enough time to stretch, do cardio and lift weights—all of which we know improve mobility, reduce pain and improve brain performance, not to mention improve the way we look and feel. When they do find time to move, they often don’t realize their exercises are keeping them exclusively in one “plane of motion.” Most of us need more planes of motion training in our workouts. But what does that mean? Read on in my latest Fit Counselor column for Law.com.

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Go NUTS with Homemade Almond Butter

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Go NUTS with Homemade Almond Butter

Om nom nom. Ever since Allison Tibbs taught me how to make homemade almond butter I've been drooling over it. Super simple to do. And way tastier than anything store bought. It's awesome plain (doesn't even need salt) or you can jazz it up with cinnamon or vanilla extract. Like all healthy fats, it's super nutritious, but watch your serving sizes as almonds are high in calories.

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7 Scenarios When Not Working Out Is the Healthier Choice

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7 Scenarios When Not Working Out Is the Healthier Choice

My clients tend to be super successful, Type A, driven professionals who demand a lot from themselves (and the world around them). This can be a really positive trait and an attitude that helps people get the results they want from their workouts. But sometimes, especially with the stress of our 24/7, always online culture, this can be dialed up too high and they push too hard. I recommend listening to your body. If you ignore your body, it will only scream louder. So what does that look like? Start with this MyFitnessPal Blog post with comments from me and other trainers where we explore seven situations when the best thing for your health really is to stay away from the gym. (And it’s not just when you’re sick.)

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How Intention, Data and a Few Barbells Can Change Your Body and Mind

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How Intention, Data and a Few Barbells Can Change Your Body and Mind

It’s very hard in this busy, tech-driven world to find time for fitness. And not everyone sees the value in building a strong foundation by addressing mobility, posture and core strength needs before tackling larger goals like Olympic lifting and endurance running. But my client Julian has done things the right way. Over the years he has diligently done the work. Integrating resistance training, mobility work, massage and LOTS of data points, he has achieved his body comp goal of getting lean (hello, abs!) and his posture is on point. His running has improved. He is now safely starting to Olympic lift. As a trainer, I’m gushing over his success.

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How to Eat (and Exercise) to Get Six-Pack Abs

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How to Eat (and Exercise) to Get Six-Pack Abs

I'm always honored when media outlets like US News & World Report come to me for advice. While I tend to care more about a client’s health, mobility and performance over "getting ripped abs" there is NOTHING wrong with having aesthetic goals. And getting lean and seeing your abs pop is a common one (for me too!). So check out this article for my #1 nutritional advice for getting abs and for tips from other top fitness pros.

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9 Useful Gym Machines

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9 Useful Gym Machines

US News & World Report asked me and several other top fitness pros which machines in the gym are best for women. Note, these machines are great for both genders. Women belong on the bench press just as much as men. And men could benefit from traditional "female" exercises like pilates, barre and glute kick backs. Many folks, male and female, aren’t comfortable lifting free weights and barbells, but they still need to tackle resistance and cardio training in their workouts. Here are nine user-friendly gym machines anyone can use to get in shape. And for a tutorial on how to row with great form check out this post with pal Lauren Barkan.

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How Can I Get More Protein?

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How Can I Get More Protein?

After reading my Guide to Eating Clean and Getting Lean and determining their caloric and macronutrient needs most of my clients' first realizations is that they need to get more protein. Whether you are "eating to your macros" or not, most of us could benefit from getting more high quality protein into our diets so I've compiled a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein. 

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JJFit and Garmin Coach Help You Get Race Ready

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JJFit and Garmin Coach Help You Get Race Ready

I was thrilled and honored to be asked by the folks at Garmin to contribute some of my best tips for getting race ready for a 5k, 10k and half marathon to the kick *ss Garmin Coach app. Garmin Coach has everything you need to safely train for a big event including helpful articles with advice from yours truly! If you’re considering a race in the coming weeks or months check out these resources: Helping Your Body Handle Long Distances and Your Race Nutrition Plan. And give Garmin Coach a try!

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How Cardio, Mobility and Complex Training Keeps This Athlete Fit and Balanced in the "Real World"

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How Cardio, Mobility and Complex Training Keeps This Athlete Fit and Balanced in the "Real World"

My client Chase gives me hope. When I transitioned my personal training business to the Bay Club I didn’t know what to expect. He was the first client I was paired with. I immediately knew I had made the right decision. Though only in his early 20s, Chase has maturity and discipline beyond his years and it’s been my pleasure helping him transition from a college athlete to the professional world. It’s my honor helping him define his fitness goals, stay motivated and learn new styles of training beyond lifting the heaviest weight possible. The fact that he truly cares about his health, his posture and his mobility makes me beam with pride. I had to interview him to share his inspiring story.

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"Good" Fats, "Bad" Fats and Every Fat In Between

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"Good" Fats, "Bad" Fats and Every Fat In Between

Anyone who lived through the 80s and 90s was hit with a barrage of messages from the government, nutrition “experts” and big consumer brands that dietary fat was the devil. We pointed the finger at fat as the cause of obesity, heart disease, diabetes and other nasty health issues. And thus began the rise of the low fat diet craze (SnackWells, SlimFast and Baked Lay’s--Oh my!). Current research confirms that “healthy fats” are actually quite necessary and beneficial for health. But certain “bad fats” should continue to be avoided. And to make it a little more confusing some fats fall in the “middle” and need to be eaten in moderation. So let’s clear things up.

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Form Fundamentals: Ever wondered if you're doing exercises correctly?

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Form Fundamentals: Ever wondered if you're doing exercises correctly?

I’ve created a new corporate wellness workshop that can be delivered in any office, conference room or kitchen. In this hands-on presentation I’ll review important strength training principles, types of training and movements for a balanced program. And we’ll demo and practice key movements including the squat, hip hinge, lunge, push up, row and plank. Whether you've been hitting the gym for years or just starting out this is a great opportunity to make sure you're moving safely and efficiently toward your goals. Download a copy of the presentation here. Message me to book a workshop at your office. More about my corporate wellness offerings here.

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Fit Pros to Watch: Q&A with Brandon Kolar

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Fit Pros to Watch: Q&A with Brandon Kolar

Clients and friends often ask me who inspires me in the fitness word. Who do I look to for inspiration, innovation and perspiration? I stumbled upon Brandon Kolar's IG last year and his is one of the few accounts I follow religiously. He knows his stuff and his latest project, 365 Days of Exercises, gives so much to the community that I had interview him for JJFit.com. Simply put, he's someone to watch and follow!

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5 Common Workout Excuses Keeping You Out of the Gym—and How to Beat Them

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5 Common Workout Excuses Keeping You Out of the Gym—and How to Beat Them

The toughest part about committing to—and sticking with—an exercise program is getting your mind to go along with it. Learn how to jump over five mental hurdles and confront common excuses that could derail your best intentions. Check out my interview in Real Simple for tips from me and other coaches.

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