The Best 5 Minute Warm Up and 14 Other Running Tips

The Best 5 Minute Warm Up and 14 Other Running Tips

If you follow me on Facebook or IG you know I caught the running bug this year. I finished my first half marathon in under two hours and managed to log 13-20 mile runs four weeks in a row without injury. This is a huge change for me. Before this year I’d never managed to get more than 5 miles without pain. I credit my improvement to working on my ankle mobility, having my gait analyzed and spending just five minutes prepping my body to run with this simple, effective warm up routine. Check it out along with 14 of my other best running tips.

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Four Advanced Moves for Building a Strong, Balanced Back

Four Advanced Moves for Building a Strong, Balanced Back

Everyone loves a good chest workout, including yours truly, but you shouldn’t neglect your “posterior chain”. Ignoring back day can deteriorate your posture, lead to injuries and wreak havoc on your athletic performance. If your back program is in need of some inspiration, consider these programming tips and four advanced moves for adding functional strength and symmetry to your upper, mid and lower back. Oh, and they’ll help you look great in a tank top too.

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Roll Your Feet for Improved Mobility and Performance

Roll Your Feet for Improved Mobility and Performance

Too many people overlook the all important foot when warming up for cardio or lifting. Dysfunction in the feet leads to pain, injury, poor performance up the chain and a bevy of other nasty stuff. Simply rolling your feet for ~90s/day stimulates proprioceptors that send important information to the brain, fixes many common form issues and keeps the fascia, intrinsic muscles and joints of the feet mobile and healthy.

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3 Next-Level Moves: Time Under Tension, Eccentrics and Planes of Motion

3 Next-Level Moves: Time Under Tension, Eccentrics and Planes of Motion

Looking to progress your strength training workouts beyond just adding more weight? Check out my interview in Oxygen Magazine by Jill Schildhouse to learn how to implement three of my most effective training variables: time under tension, eccentrics and plane of motion training. And to see these moves demoed by my amazing client Sarah Henderson checkout this video library.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Many of my nutrition and training clients find success in flexible dieting. If their goal is fat loss, the most important thing is to maintain a modest calorie deficit over time. But if maintaining or building lean muscle is also a goal, we have to make sure they are hitting their protein target. Sometimes this means aiming for ~175-200g protein in a day on a ~2,400kcal diet which can seem impossible at first. So here is a sample day for how that can be achieved that won't leave you starving and will likely leave you feeling full and satisfied. 

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Want to Grow Your Pecs? Try This Chest Workout.

Want to Grow Your Pecs? Try This Chest Workout.

In this video Marcia Robles and I demonstrate six movements that use a variety of modalities (dumbbells, cables, barbells), angles and rep ranges to maximize muscle growth in the chest. If you're looking to grow your pecs, give this program a look.

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Meal Prep Hack from Allison Tibbs: Mason Jar Salads

Meal Prep Hack from Allison Tibbs: Mason Jar Salads

I'm obsessed with this simple yet genius meal prep hack from the incomparable Queen of Clean Eating Allison Tibbs. Using mason jars you can pick up on Amazon or any kitchen supply store you can prep delicious salads and grain bowls that will last for several days without getting your veggies soggy using Allison's layering technique. Seriously, letting these suckers "marinade" in your favorite dressing and ingredients makes these salads tastier AND healthier than any quick serve salad joint and are easy to throw together.  

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Tired of the treadmill? Sick of the Elliptical? Try Rowing.

Tired of the treadmill? Sick of the Elliptical? Try Rowing.

Tired of the treadmill? Sick of the Elliptical? Try Rowing. If you haven’t gotten the memo yet, you need to be doing cardio. After cleaning up your diet and getting sufficient sleep it is one of the most important things you should be doing to stay healthy and fit. But I get it. You’re busy. So what form of cardio will give you the biggest bang for your buck? When done properly rowing is a metabolic, total body workout that strengthens a lot of areas the average desk-bound folks needs to work on. But without proper form you may find your lower back, hips and neck hurting. Check out rowing tips and videos from my latest Law.com Fit Counselor column

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Q&A with the Founder of Ariana’s Energy Bites

Q&A with the Founder of Ariana’s Energy Bites

I sat down with my friend, personal trainer and entrepreneur Ariana Parvin to learn about how her struggle with digestive issues and food allergies led her to create super tasty and healthy "energy bites" that are popping up in some of San Francisco's best markets. Hear her story and find out where you can get some to fuel your body and tickle your taste buds! 

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30+ Playlists to Fuel Your Workouts

30+ Playlists to Fuel Your Workouts

My Body Challenge students are always asking me for my playlists. So I've made them all public on my Spotify profile. There you'll find more than 30 Body Challenge playlists and I'll continue to add new ones each week. If you have a favorite song you'd like hear in class, please send it along! I love getting music ideas from my peeps.

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Ditch the Crap: Try These Healthy and Tasty Snacks

Ditch the Crap: Try These Healthy and Tasty Snacks

When the mid-morning, mid-afternoon or late night munchies hit, be ready. Don't fall prey to office vending machines, desktop candy bowls or those left over cookies from a client meeting. Get your booty to Trader Joe's and make sure you have some of these healthier (and still super tasty) options on hand at work and home to tide you over. Presented here in somewhat random order. Enjoy!

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Workout with Me Anytime for Free with ClassPass Go

Workout with Me Anytime for Free with ClassPass Go

Big news! Now, I’ll be coaching you right through your headphones with ClassPass Go! The FREE app is the latest from ClassPass and has tons of incredible audio workouts. I’ll be leading running, HIIT and strength classes and in the coming weeks will be producing a complete 8-week 10K training program, so make sure to tune in the next time you hit the gym (or home workout). Just download the app in the App Store here.

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Podcast: Is Your Law Firm Making You Flabby? Now Hear This.

Podcast: Is Your Law Firm Making You Flabby? Now Hear This.

Carving out the time to stay fit is tough for lots of lawyers who spend long workdays sitting on their duffs. In this Legal Speak episode, we talk with Jonathan Jordan, a fitness trainer at Equinox in San Francisco and corporate wellness consultant. Jordan, also a Law.com columnist, works with a number of busy lawyers who want to combat the effects of their high-stress, but sedentary jobs. As he explains, even small changes in daily routines can make a difference. And when that happens, lawyers—and their firms—reap the benefits.

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What's in your gym bag?

What's in your gym bag?

People generally hit the gym to look and feel better, whether it’s seeing gains while lifting weights, reaching a goal on the treadmill or even making a new friend after a class. But before you pop in your earbuds and work up a good sweat, you should consider what’s in your gym bag. Check out tips from me and other fitness pros in this article from Community Health Magazine

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Fast and Delicious Fish in a Pouch

Fast and Delicious Fish in a Pouch

While "Fish in a Pouch" may not sound delicious, this quick, clean and tasty dish is one of my favorites. Taking less than 10 minutes to prep and 30 minutes to cook this all in one meal is perfect to make for one person or a big dinner party and requires almost no clean up. You can use any starches, veggies and fish you like including cod, halibut or salmon and you can also toss in shrimp or scallops.  

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