So this recipe is a little different from what I usually share. This one is more about inspiration and sparking joy and experiencing life. So indulge me in a little backstory. TLDR: I made panzanella using leftover pizza from A16 and some impromptu ingredients I picked up at the farmer’s market and was thrilled with myself. I’m calling it “pizza salad”. It made me really happy.
Read MoreAs I settle into my mid-40s I’m starting to take closer and closer looks at my biomarkers. While I bust my butt to exercise and eat well I’ve always had to keep an eye on my LDL (“bad cholesterol’). In addition to their amazing good looks, intelligence and humility, I also inherited that from my parents! So I recently scheduled a quick and easy imaging test of my heart to better understand my heart health and risk for future heart disease.
Read MoreIn the hustle and bustle of our fast-paced lives, a reset day at home can be a much-needed respite, offering a much needed opportunity to recharge and recalibrate. Whether it’s catching up on rest, organizing your living space, or indulging in a hobby, dedicating a day to reset can yield significant benefits for both your mental and physical well-being. Whether you live in an apartment in San Francisco, CA, a rental house in Minneapolis, MN, or a home in Columbia, MO, check out this Redfin article which featured 11 secrets (including one my favorites!) to a successful weekly home reset reset day.
Read MoreAccording to Mairlyn Smith P.H.Ec. (aka “the fart walk lady”) going on a short walk within 60 minutes of a meal can significantly help moderate blood sugar spikes and lower risk of diabetes and other metabolic issues as well as aid in digestion. And this checks out from many other sources including New York Times, Cleveland Clinic and the journal Sports Medicine. Plus, it’s a great way to get some much needed sunlight in our eyes, to take a break from devices and to practice breathing or moving meditation--all things that help manage our biorhythm, reduce stress and improve sleep. So get out there and #fartwalk!
Read MoreIf you have been within earshot of me over the past month you've no doubt heard that I'm having a lot of fun integrating Good Energy foods into my life. One of Dr. Means’ many recommendations (read the entire book, please!) is to integrate fermented foods into our daily diets. Now, I've heard this before. And resisted. Because... ew. I'm not naturally adventurous with my food choices. Until now. Fermented foods support our gut biome which plays a critical role in digestion, nutrient absorption, immune function and even mental health. And fermented foods are helpful because of their probiotic and postbiotic properties.
Read MoreHave you ever gotten that weekly ping from your phone to look at your screen time stats for the week and cringed? I rarely look. I know my screen time has creeped up to an unhealthy level. And shocker! While my screen time, particularly social media time, has creeped up, my sleep quantity has creeped down while my stress and blood pressure have creeped up. I finally admitted ENOUGH IS ENOUGH. And in an act of dramatic desperation I declared on Instagram and Facebook that I was signing off for the month of June as an experiment to see what life, and my health, would be like without social media.
Read MoreWhen 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.
Read MoreThere 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.
Read MoreWhat 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.
Read MoreI had an “ah hah” moment last week while on my long run. I was listening to the Whoop podcast with Dan Churchill. It takes a lot to impress me. And this guy is impressive. He has a busy, physical day job (chef at a fancy Brooklyn hot spot), is on a book tour and oh yeah, no big deal, just finished the Boston Marathon. He talked about his challenge with getting his ideal QUANTITY of sleep based on his activity and how he focuses on improving his sleep QUALITY. I’ve been so hyper focused on extending my sleep that it never occurred to me I could “cheat it” by improving the quality.
Read MorePost run “brunch” for the win! I made these egg muffins for the week so grabbed two and heated them up in the microwave and tossed them on top of some low calorie toast with smoked salmon and some spring mix with a little balsamic. Five minutes to throw it together and seriously yummy with plenty of protein and healthy fat and veggies.
Read MoreI am living for this super easy and super healthy curry chicken salad recipe. I made it on Sunday and had it for lunch all week. You can serve it over mixed greens, in a sandwich, in a wrap or by itself for a protein-packed snack. Several of my clients jumped on board and have been loving it too.
Read MoreThere are lots of ways of building strength and muscle besides the obvious "just add more weight". I'm a big fan of temp programming, BFR and adding partial reps at the point where the muscle is longest like in this cable fly. I start with slightly less weight and perform 10 reps of full range of motion and then finish with 10 "partials" at the back end of the movement. This is a great way to get a strong pump and feel the burn. Want to know the science behind it? Check out this study from PubMed.
Read MoreI am a big fan of my Whoop wearable. It has helped me better understand how exercise, sleep and stress impact my body and mind. I also love the Whoop podcast. This month it included a really lovely guided Non-Sleep Deep Rest (NSDR) session. Yeah, NSDR may just be a fancy name coined for the simple, "duh" concept of a lie-down. But if you only have a few minutes and don't love traditional meditation it's a great thing to try!
Read MoreThanks to the team at SFist.com for recognizing me on this list of great personal trainers in the Bay Area. I’m honored to be included with these standout fitness professionals and am grateful my 10+ years working in downtown SF has allowed me to help so many great clients. To confirm, being included was a surprise to me and was not a paid endorsement. #theylikemetheyreallylikeme
Read MoreJoin me and my pals at the San Francisco Jewish Community Center for a free event on Saturday, April 6th from 9-10a. I’ll be leading an interactive workshop and explaining how to make the perfect smoothie including my top smoothie dos and don’ts. You’ll get my best recipes and I’ll demo live exactly what to do to get the most nutritious and delicious results. You will also get to taste my Super Green Protein Smoothie and learn how to make it at home. This special event is free to the entire community but space is limited. Register here to reserve your spot!
Read MoreA 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!
Read MoreHow 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.
Read MoreCreatine is one of the most popular supplements in the world but is often one of the most misunderstood. Experts in the fitness community agree that creatine supplementation can be a safe and effective way to increase athletic performance, muscle growth and even brain health. I last updated this post in June 2023 and am updating it again to include this fantastic Whoop podcast which includes a discussion of the latest protocols and benefits of creatine supplementation featuring Dr. Darren Candow, Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada.
Read MoreThe 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.
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.
