Scapular "Push Ups" for Strong, Pain Free Shoulders

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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How Much Does Sweating Define a Good Workout?

How Much Does Sweating Define a Good Workout?

As days are getting shorter and the weather is getting colder there's no doubt that fall is knocking at our doors. For some folks this means changes to their workout routines especially for those who like to run, walk or ride outside. It reminded me of an interesting question I was asked by a reporter a few years ago. He noticed that around this time of year, he stopped sweating during his workouts and was worried this meant he was being less effective. How much does sweating define a good workout? Check out my answer in his article.

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

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

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

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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NYT Reports Walls Sits Can Lower Blood Pressure

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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Tips and Tricks for a Comfortable Crow Pose

Tips and Tricks for a Comfortable Crow Pose

When my good buddy Morgan, who is an amazing personal trainer and a talented yoga instructor, comes to visit my office fitness shenanigans always ensue! I asked for her best tips for anyone struggling with their crow pose. Grab your mat, maybe a yoga block and make your best claws and paws! CAW CAW!

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Banded Dead Bugs for Core Strengthening

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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Crab Your Way to Better Mobility and Core Strength

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

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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Rainbow Planks for a Strong Core

Rainbow Planks for a Strong Core

The rainbow plank is one of my favorite exercises for developing a strong, stable core while also giving the muscles of the lower back, hips and legs a nice stretch. While challenging, most of my clients and students say it feels good, especially on the lower back. If you experience any joint or muscle pain while trying this stop right away and consult a doctor. Enjoy!

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JJFit in the News: The Best Gym Machines "for Women"

JJFit in the News: The Best Gym Machines "for Women"

It’s always an honor being quoted in the press. I’ll preface this with exactly what I told the reporter (which he didn’t include). These machines can be great for any human regardless of gender. A machine cannot be better or worse for a woman than a man. I get where he was going. Because it is true that some women can be fearful of the functional training floor and wish to stick to the machines where it’s quieter. But men can feel that way too. And certainly trans and non binary gym goers. But I digress. If you are curious about which machines in the gym do what, give this US News & World Report article a look regardless of your gender.

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Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

There are SO MANY trackers on the market. And the landscape changes all the time. The ones discussed in this post are the ones I have personally used at various stages of my fitness journey and have seen work for many of my clients. If you have something that is already working for you, GREAT! Don’t fix what ain’t broke. But if you are looking for something to aid you along in your wellness journey maybe one or some of these can help.

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45-Minute Yoga IT Band and Piriformis Release

45-Minute Yoga IT Band and Piriformis Release

Sean Haleen is one of my favorite yoga practitioners (and friends!). And I’m IN LOVE with his YouTube channel where he shares loads of great virtual yoga videos and tutorials for a variety of issues and focuses. As a runner with an old back injury, this class for the IT Band and Piriformis is one of my favorites.

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15 Goal Ideas to Inspire More Movement and Joy

15 Goal Ideas to Inspire More Movement and Joy

Traditionally a lot of people jump into the holidays with two feet (see what I did there?!) and the best of intentions for crushing big fitness and wellness goals starting in the new year. Trainers like me used to see spikes in new gym memberships and requests for strict meal plans (instead of spikes in Coronavirus variants and virtual training sessions). If you are struggling with motivation and finding a goal that resonates with you, here are 15 some of my peeps are going for in the coming months that will influence their weekly fitness routines.

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

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

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

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

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

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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