I used to make a new playlist every month, but I’ve fallen out of the habit. So, to celebrate “Septemb-uary,” I put together some of my current favorites into a playlist that I hope will inspire you to move!
Read MoreYou've probably heard that squats are more "functional" than leg extensions or that one type of exercise is simply better than the other. The truth is more nuanced. In this article, I break down the differences between open-chain and closed-chain exercises, explain when each has a place in your workout and show how to use both strategically to build strength, gain muscle, improve performance and recover from injury.
Read MoreDiastasis recti affects up to 60% of women after childbirth, yet many don't learn about it until they're already experiencing symptoms. I sat down with leading expert Leah Keller to discuss what causes abdominal separation, how it can affect core and pelvic floor function and the evidence behind a simple, nonsurgical approach to prevention and recovery. Whether you're pregnant, postpartum or simply curious, this video conversation and demonstration is full of practical, research-backed advice.
Read MoreA quick recommendation from my own listening queue: the AMA’s Health vs. Hype podcast. In a world full of overwhelming and often conflicting health advice online, this series offers short, practical episodes that help separate evidence-based guidance from wellness trends and marketing noise. Worth a listen if you’re trying to stay grounded in the basics.
Read MoreI was lucky enough to attend a Commonwealth Club discussion last week that answered questions my clients and I have wondered about for years: aside from working out (i.e., getting sufficient cardio, mobility and strength training), how much movement do we actually need during the workday when we’re stuck at desks and on devices? Thanks to Manoush Zomorodi’s new book, Body Electric — based largely on a fascinating study conducted with 20,000 participants in partnership with NPR and Columbia University Medical Center researcher Keith Diaz, PhD — we now have a pretty solid answer: five minutes of super-simple movement for every 30 minutes of sitting.
Read MoreLipoprotein(a) or Lp(a) is getting increasing attention in big name podcasts, books, universities, the media, government agencies, nonprofits and doctor’s offices. I recently chatted with a general practitioner and a seasoned cardiologist to better understand what it means.
Read MoreIs the way we think about movement affecting how our bodies actually move? After catching myself making “cranky, achy man noises” every time I stood up, I decided to test a simple mindset shift—and discovered some fascinating insights from some medical professional friends about motor patterns, sitting and the mind–body connection.
Read MoreBesides ensuring you have proper shoes and support, warming up the 33 joints and 29 muscles in each of your feet is a must. This is especially true before a run or if you are starting to hear the whispers of plantar fasciitis, shin splints or tendonitis (or if you just want to avoid those issues!). So spend just a few minutes (literally) doing some basic and effective foot warm ups. In this quick clip from a longer video with Guy Delia, PT, DPT, COMT of Renew Physical Therapy. Guy walks me through what have become my daily quick and easu go-to drills for keeping my feet, joints and all my tissues happy.
Read MoreClients are sending me pictures of Trader Joe’s ready-to-eat protein pancakeswith 20g of protein thanks to cottage cheese, along with countless easy-to-make recipes like this one and this one. (Cue my best Carrie Bradshaw voice.) I couldn’t help but wonder… is cottage cheese the new Greek yogurt? There’s also a Heated Rivalry joke here waiting to be made. #meetmeatthecottage
Read MoreI’m not an “influencer,” and I don’t love influencer language. But honestly, I was just working out when a friend I’ve known at the gym for years came up and told me how much he liked my latest issue. Hearing that in real life makes me really happy—because I worked hard on it. So if you’re curious about fitness, nutrition and health, I’d love for you to read it. This month’s newsletter includes agility tests for all ages, tips on how to avoid overtraining, and 10 lessons from my 10+ years as a pre- and postnatal personal trainer. Hope you enjoy it! Read it here, and sign up for future newsletters from me here.
Read MorePretty stoked to have been interviewed by The New York Times for a piece discussing agility training for all ages. It was a big honor to be asked for my input and included in the article. I won’t lie—I’ve always wanted to contribute to a fitness piece in this important paper. Bucket list: check! Learn how agility training can benefit you no matter where you are in life..
Read MoreAt last count, I’ve worked with over 20 mothers at various fitness levels who wanted to do what they could to make their pregnancies, deliveries, and recoveries as safe and successful as possible. Through my collective experience, I’ve learned that movement is, indeed, medicine—and that a safe exercise program can help both an expectant mother and her baby in many ways, as long as it follows well-established and science-backed guidelines. Here are some of the most important principles that have led to success in my work over the years.
Read MoreI heard on a podcast recently that being polite to AI bots (like saying “please” and “thank you”) ultimately costs millions of dollars and energy. It reminded me that seemingly small, unremarkable actions, multiplied over time or at scale, can lead to time, dollars and effort “well spent,” to steal the line from Sam Altman.
Read MorePushing yourself too hard in the gym can lead to burnout, fatigue and insomnia. Don’t fall into the trap of training too much while resting too little. I encourage my clients to balance the stress of work, life and exercise in a reasonable way that builds them up versus breaking them down. That’s why when US News & World Report reached out to me this month and interviewed me this article I had a lot to say.
Read MoreFor the longest time the only way to take creatine was in powder form mixed with liquid. In the past several years a flood of gummy creatine products have hit the market. I have to admit, the gummies are MUCH easier and tastier than the old school shaker bottle method. But the supplement market is challenging to understand and is poorly regulated.
Read MoreThis week Consumer Reports published an article with the headline Protein Powders and Shakes Contain High Levels of Lead. The article sparked lots of clicks, social media posts, texts and forwards (which I can only assume was the goal of the article). Several clients texted it to me for my input. I encourage folks who use protein powder/products regularly to read the article.
Read MoreRecently, clients have been asking about the administration’s intent to ban certain popular food dyes (sorry, Skittles!) and to reduce the consumption of high fructose corn syrup. Notably, Coca-Cola has agreed to make the switch to cane sugar. I turned to my colleague Tarah Valenti, RDN, from Custom Fit to help explain what it all might mean.
Read MoreOne of the most frequent conversations I have with clients is about protein. In recent years a lot of folks got the memo that we need more of it. Now we're starting to see conflicting information in the mainstream media about how much protein we actually need leaving a lot of folks confused and frustrated. So I'm grateful that my colleague Tarah Valenti, RDN from Custom Fit, took some time to help us understand how much protein we need based on our unique situations versus blanket approaches we may hear about in the media and on social.
Read MoreThere’s been a big spotlight lately—both in the media and from healthcare experts—on the importance of training for longevity. The work we do now can have a major impact later in life. This includes strength training to build muscle and ward off bone loss and injury, plyometrics to retain mobility and power, and even agility work to stay surefooted and nimble as the years go on.
Read MoreThe brain is a powerful (sometimes evil) genius that can try to convince us not to do good things. It tries to stop us from saying YES. If we just start the thing we’re debating—something we know is good for us—even if we grumble through it, we’ll likely be all smiles at the finish line.
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.
