Versa Climber: One of the Best and Least Used Assets in the Gym

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Versa Climber: One of the Best and Least Used Assets in the Gym

I like to think of the Versa Climber as the Regina George of cardio equipment. She's fabulous but she's evil. Just ask my clients Trish, Dub, Jason, Sarah or Tom. In all seriousness, the Versa Climber is one of the best and often most underused assets in the gym. It's an amazing tool for low impact, total body high intensity intervals that help burn fat, build strength and improve movement patterns. It's scalable to your fitness level, can be appropriate even for those with many common joint problems/injuries and is extremely efficient. So if the Versa Climber in your gym is collecting dust, give it a shot and get your quadruped swagger on. 

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These Work-Life Balance Strategies Help Even In The Most Demanding Jobs

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These Work-Life Balance Strategies Help Even In The Most Demanding Jobs

Work-life balance is a big challenge for a lot of folks and can be a huge obstacle to health and fitness goals. Check out this article from FastCompany.com, These Work-Life Balance Strategies Help Even In The Most Demanding Jobs. It includes interviews of successful professionals in industries known for insane hours and find out how they manage to maintain a personal life amidst the intensity of their careers. Included was my awesome client Tom, the office managing partner of law firm Nixon Peabody’s San Francisco office. 

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Try This Instead of That... "Homemade" Burrito Bowl vs. Chipotle

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Try This Instead of That... "Homemade" Burrito Bowl vs. Chipotle

I didn't set out to dis Chipotle with this post. I have tons of family, friends and clients who love Chipotle. And yes, I agree, it's a "better" option than a lot of fast food places. But the calories, carbs, saturated fat and sodium can quickly add up at Chipotle even when you customize your own burrito bowl there. So I offer you this "homemade" alternative which takes less than five minutes from start to finish to throw together (including the two minutes it takes to microwave) and has fewer calories, less fat, fewer carbs, WAY less sodium and more protein than Chipotle.

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Get an Insider's Look at Caroline Jordan's New Book "Balanced Body Breakthrough"

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Get an Insider's Look at Caroline Jordan's New Book "Balanced Body Breakthrough"

I was lucky enough to snag a few minutes with the lovely and talented Caroline Jordan of Caroline Jordan Fitness just weeks before her first book, Balanced Body Breakthrough, hits the streets on October 18! Checkout our video and podcast here for a sneak peak at what's inside and be sure to get your copy at one of these retailers: Inkshares, Amazon or Barnes and Noble.

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3 Dynamic Hip Warm Ups You Can Do Anywhere

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3 Dynamic Hip Warm Ups You Can Do Anywhere

If you're reading this, you probably have tight hips. You're in good company. Most people in our technology-centric world could use some mobility work in this area, including yours truly. The hip is a synovial joint that is meant to be super mobile. But because many of us sit all day and only move in what's called the sagittal plane of motion we lose mobility.  Rather than traditional static stretching, I usually recommend dynamic warm ups (after foam rolling) that not only work to lengthen the tight muscles but also gently move the joint through its range of motion. Here are three of my favorites.

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#FirstWorldProblems... Is Your Tech-centric Lifestyle Ruining Your Health? These Tips Can Help.

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#FirstWorldProblems... Is Your Tech-centric Lifestyle Ruining Your Health? These Tips Can Help.

Most of us got the memo that “sitting is the new smoking”. Chronic sitting, especially with poor posture, slumped over a laptop, iPhone or other piece of posture-wrecking technology, causes tightness in the hips, pectorals and several muscles that internally rotate the shoulders. Those tight muscles can pull joints out of alignment and cause pain and stiffness in the back, neck and legs and give you that oh so chic Hunchback of Notre Dame look. Not healthy. Not cute. But you can make some simple yet impactful lifestyle changes that will have you looking and feeling healthy and confident. 

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123Honesty with SoulCycle's Andrew Stinger

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123Honesty with SoulCycle's Andrew Stinger

It's no secret I'm a fan of SoulCycle. I think it can be a great part of a well-rounded physical and mental fitness program that can help keep you lean and strong. For more on my thoughts about SoulCycle, check out my previous post. Like most group fitness classes it's ALL ABOUT THE INSTRUCTOR. Last week I stumbled into SoulCycle SOMA for a 930a SoulCycle Survivor class led by Andrew Stinger. And immediately I knew he'd be inspiring. After class I stalked him down and he graciously agreed to share some of his insights for new and veteran SoulCycle riders. Enjoy and I encourage you to give one of Andrew's classes in the Bay Area a try!

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Oops!... She Did It Again. Five Quick, Delicious and Healthy Recipes from Allison Tibbs

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Oops!... She Did It Again. Five Quick, Delicious and Healthy Recipes from Allison Tibbs

Allison Tibbs of Allison Tibbs Fitness is my meal time motivational guru goddess. No one can inspire by example better than Allison. She is Madonna, Oprah and the Dalai Lama all rolled up into one fierce package. If you don't follow her on Facebook and Instagram you should. She shares free recipes, videos and resources many of which have inspired some of my favorite meal prep staples and healthy treats. I'm so thankful that she once again is sharing a handful of recipes from her most recent 5 Day Clean Eating Challenge with us here.

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Q&A With Trish Tobin: "Making Time for Fitness Gives Me Back More Time"

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Q&A With Trish Tobin: "Making Time for Fitness Gives Me Back More Time"

On any given Tuesday or Friday at an ungodly hour between 6a-630a you can find me and the amazing Trish Tobin warming her up for her training session. And while from an outsider's perspective it may sound like we're having way too much fun, she's serious about her health and fitness. She shows up for every early morning session despite, as she explains, not always being stoked to be there. But she shows up for herself and does the work. And she feels better for it every time she does. So read on to learn why this busy professional makes time for fitness in her very full life and how doing so actually gives her back more time in the energy it provides.  

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Get Your "Sugar Fix" With These 22 Smarter Dessert Picks

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Get Your "Sugar Fix" With These 22 Smarter Dessert Picks

It's no secret in my house and among my friends and clients that I have a sweet tooth. I love dessert. I don't drink. I don't do drugs. I eat clean and track my macros. I do cardio. I lift heavy. And mother f*cker at the end of the day I want a cookie. And sometimes I go for it hard. When we work hard sometimes we deserve to play hard. But when we're really trying to watch our sugar intake, keep calories down and steer clear of processed foods, there are healthy alternatives to the SUGAR MONSTER that can scratch your itch without ruining your gains (or loses). Here are 22 of my favorite healthy/healthier treats.

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Overcoming ACL Tears: Don't Let Injuries Rob You of Your Passions

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Overcoming ACL Tears: Don't Let Injuries Rob You of Your Passions

This is the story of my client Phil. Though only in his mid-20s years of high level volleyball left him with a damaged knee. Three ACL tears and five knee surgeries later the doctors put him on the bench and told him to wait until medical technology improved enough to offer him a solution. No more hiking, surfing or rock climbing. Simply stepping off a curb presented a challenge. Fast forward less than a year later and, after consistent hard work, Phil has safely summited Half Dome and can hike over the most rugged terrain. To learn some specific exercises for how we strengthened his knee to accomplish this, read on.

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My Favorite Hamstring Stretch

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My Favorite Hamstring Stretch

A lot of folks, including myself, have tight hamstrings that foam rolling, static stretching and basic dynamic stretches can’t seem to tackle. Chronically tight hamstrings can lead to compensations in movement patterns, pain behind the knees and lower back and other nasty injuries and problems. For the past few months I’ve practiced a basic move using a monster band and have noticed a difference in my hamstring flexibility and overall mobility including the absence of lower back ache. I’ve used this technique with about a dozen clients so far and those who have done it consistently have seen solid results.

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30 Minute Meal: Low Carb Chicken Caprese with Zucchini Noodles

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30 Minute Meal: Low Carb Chicken Caprese with Zucchini Noodles

One of my awesome clients Jason gave me a challenge last week. He wanted a quick (30 minutes or less) meal he can make at home with ingredients he can pick up at practically any grocery store (not just Whole Foods) that will fit his macros. Normally he meal preps and is open to the occasional food delivery service but wanted something he could make himself and hopefully have left overs. Challenge accepted! Try this low carb, high protein and healthy fat spin on a comfort food favorite.

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Farmer Carry Your Way to Better Posture, a Stronger Back and Killer Grip

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Farmer Carry Your Way to Better Posture, a Stronger Back and Killer Grip

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.

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Supplement Spotlight: Can CLAs Help Me Lose Fat?

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Supplement Spotlight: Can CLAs Help Me Lose Fat?

I get asked by a lot of clients, friends and family what supplements they should take. First of all, I never tell anyone what supplements they should take. I’m a personal trainer, not a nutritionist, dietician or doctor. I don’t “prescribe” supplements or specific diet plans. I do, however, provide information and experience that can help them make the best choices for themselves. Previously I covered BCAAs for recovery. Today we’ll look at CLAs and whether they can help shed unwanted body fat.

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Living That Macro Life: A Guide to Macronutrient Splits and Other Nutritional Strategies That Work

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Living That Macro Life: A Guide to Macronutrient Splits and Other Nutritional Strategies That Work

Eating to your macros can be overwhelming and unless you’re extremely committed to losing a specific amount of body fat or gaining a specific amount of muscle in a specific amount of time it can be overkill. For the novice this can lead to serious frustration, yo-yo results and loss of resolve to continue with a health and fitness regime. Typically those who successfully eat according to their macro split pre-plan their daily menus, food prep like champs or use a meal delivery service, and track everything they eat using a mobile tool like MyFitnessPal. It’s not for the faint of heart. Why do people do this? Results.

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What Does Your #2 Say About You? Yeah, We’re Talking About It.

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What Does Your #2 Say About You? Yeah, We’re Talking About It.

A huge part of being fit and healthy comes from nutrition. Duh. Frequently I recommend clients get more protein, water and almost always recommend incorporating more organic vegetables and fruits. Eat the rainbow. Inevitably, for those who follow my sage and expensive advice, comes the push back. I ask how the changes are going and they say something like “Well… It’s going okay, but, uhm… I kind of… Well…” And at this point they get a shy, embarrassed look. I quickly jump in with “You’re using the bathroom more and noticing you have more gas?” Most remain a little embarrassed but that fades as they begin to ask me a barrage of questions about pooping. So here are a few common questions and answers.

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Demystifying Meal Delivery Services. Which One Is Right for You?

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Demystifying Meal Delivery Services. Which One Is Right for You?

Honestly, I hate cooking. WHAT? Yes, it’s true. I don’t enjoy spending hours in the grocery store, chopping and preparing ingredients and spending what little free time I have in the evenings and on the weekends acting like I’m MFing Ina Garten or Rachael Ray. BUT! I do like eating nutritious, balanced meals and snacks that fuel my body and keep me healthy, lean and strong. At times even pros like me need a little help to keep my meals and macros in check when life gets busy. So here is a breakdown of some of my favorite food delivery services listed in order of how much work they require (from 90s to about an hour).

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If This Busy Law Firm Partner and Husband Learned to Make His Health a Priority, You Can Too!

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If This Busy Law Firm Partner and Husband Learned to Make His Health a Priority, You Can Too!

I started training Tom Gaynor about two years ago. And looking back at how far he’s come I can barely remember some of the challenges we used to face. If I squint my eyes and think back really hard I can vaguely remember a heavier guy with an inhaler in one hand and a Blackberry in another frequently complaining about how his back hurt. Now when I see Tom, I see a man with a body that moves pain free, is 25# lighter and has greater capacity lungs. And he still gets to enjoy the occasional steak frites and martini. Tom is the kind of client that inspires me with his genuine commitment to his health while still successfully managing a thriving law practice, clamoring clients and a family (husband - who I now also train - and dog, Louis) in Marin. If you don’t think small changes over time can really add up, then you have to read his story below.

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Read. This. Book. Now! Deskbound: Standing Up to a Sitting World

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Read. This. Book. Now! Deskbound: Standing Up to a Sitting World

Dr. Kelly Starrett, author of the New York Times Bestseller Becoming a Supple Leopard and creator of MobilityWOD, released this week what I think will be the most important health book in years. I received my copy of Deskbound: Standing Up to a Sitting World yesterday and I cannot put it down. If you sit more than two hours per day (who doesn't?!), use handheld devices or have children in school you simply must read this book. It's filled with loads of critical and practical info that could save your joints and your lives. Pick up a copy, read it and learn how to protect your body and improve your quality of life. STAND UP! 

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