Worried About Calluses? Here's What You Need to Know.

Worried About Calluses? Here's What You Need to Know.

Hardbody? Heck yes! Calluses that inevitably result from lifting weights in an attempt to become said hardbody? That’s a nope. But alas, hard pads of skin and lifting weights tend to go hand in callused hand, with calluses most often appearing at the base of the fingers. There are, however, a few simple tricks to prevent and remove calluses (and all those other pesky skin ailments) caused by hitting the gym. Checkout tips from me and dermatologist Rajani Katta in this article from Ian Lecklitner from the DSC blog

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How Can I Get More Protein?

How Can I Get More Protein?

After reading my Guide to Eating Clean and Getting Lean and determining their caloric and macronutrient needs most of my clients' first realizations is that they need to get more protein. Whether you are "eating to your macros" or not, most of us could benefit from getting more high quality protein into our diets so I've compiled a list of my favorites that include lean meat; eggs; dairy; beans, legumes and nuts; veggies, grains and supplements that are high in protein. 

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You Exercise and Eat Right. Now, About Those Sleep Habits

You Exercise and Eat Right. Now, About Those Sleep Habits

As a personal trainer and a wellness consultant I work with a lot of folks struggling to balance the stresses of life. Those who carve out time to exercise and eat healthy often sacrifice sleep to get it all done.Only 2.5% of the population has a sleep need less than six hours per night. The average person needs 7-8 hours of QUALITY sleep. Making sleep a priority can be challenging, but it is equally as important to our well-being as nutrition and exercise. These 11 tips have helped my clients improve their sleep behaviors making them healthier humans and better professionals.

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Four Ingredient "Veri Veri" Teriyaki Shrimp and Soba

Four Ingredient "Veri Veri" Teriyaki Shrimp and Soba

This is one of my favorite meal prep treats and it's literally one of the easiest to make. My partner and I were getting tired of our old lunchtime standbys (chicken salad, meat loaf, salmon). Sometimes you just want something that tastes as good as Chinese takeout or ramen but that won't leave you feeling gross and bloated. Try this quick one that only has FOUR ingredients and can be prepped and stored for easy lunches or dinners during the week.

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A Typical Day in the Life of an Equinox T3+ Trainer

A Typical Day in the Life of an Equinox T3+ Trainer

I was asked by my recruiting team to chart out a typical day in my life so new trainers or those considering a career in personal training can get a glimpse of what to expect. I've been lucky over the years to expand my work to also include group fitness, massage therapy, corporate wellness, blogging and mentoring. I should note, this a real, typical day in "this" Equinox Tier 3+ Trainer's life. I don't speak for Equinox or other trainers. Just me. And yes, I change my clothes A LOT during the course of day depending on what I'm doing. Ok, here we go.  

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Looking for a Killer Shoulder Program?

Looking for a Killer Shoulder Program?

I've been working a lot this year, thanks to the incomparable Marcia Robles, on shoulders. Shoulders are like the Regina George of joints: they're fabulous but they're evil. Meaning they are (or should be) one of our most mobile joints, but due to modern living and desk culture many folks suffer from lack of proper shoulder mobility/stability, impingement and other dysfunctions which make it hard or impossible to strength train. But with the proper warm up and mobility drills, and the clearance of your physical therapist if you have one, this program is a great one for getting those striations popping and to stimulate hypertrophy (muscle growth).

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Book JJ for a Smoothie Making & Tasting Workshop at Your Office

Book JJ for a Smoothie Making & Tasting Workshop at Your Office

I do a lot of corporate presentations, workshops and consulting. I love helping companies like Nixon Peabody, BPM and Union Bank improve employee wellness, productivity and culture through various health initiatives. My favorite these days is my Smoothie Making & Tasting Workshop. I give attendees three smoothie recipes and in a hands-on demo we make them and everyone gets to taste and pick their favorites. We talk about how to make the perfect smoothie to maximize nutrition and dispel common myths about popular ingredients. I bring everything. All I need is a blender set up in the kitchen or conference room. Folks love it. But don't take my word for it. Email me at JJ@JJ-Fit.com to book a wellness workshop at your office. 

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Don't Skip These Key Warm Ups (They Only Take About 5 Minutes)

Don't Skip These Key Warm Ups (They Only Take About 5 Minutes)

If you're one of those people who struggles to find time to workout, much less time to warm up properly, I can relate. One of the biggest complaints I hear from clients, especially those who have gone through physical therapy to recover from an injury, is that their list of warm up exercises would take them 30-45+ minutes to finish and they just don't have the time to get them all done. So they skip their warm up alltogether even though they know it will likely lead to more pain and injury. So, if you are short on time and can only muster a few minutes to warm up before your run, bike ride or any other form of cardio, here are the most important things NOT to skip. 

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Nutrition Labeling Laws for Chain Restaurants May FINALLY Be a Thing in May 2018

Nutrition Labeling Laws for Chain Restaurants May FINALLY Be a Thing in May 2018

What I thought was a simple information request has turned into a complex legal research project, a one-sided social media battle with a restaurant chain and the uncovering of perhaps the biggest example of government ineptitude I've ever witnessed (and I worked as a consultant to the government in Washington, D.C. for many years). This is some Erin Brockovich sh*t, ya'll.

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Why and How I Starting Taking a Turmeric Supplement

Why and How I Starting Taking a Turmeric Supplement

I have noticed that as I inch closer to 40 my body is changing. My joints get more sore, recovery from tough workouts can take longer and sometimes my brain feels foggy. All normal stuff that smart people I trust have told me turmeric can help with. So I did what any logical person these days would do. I crowd sourced it to social media and cross referenced it with scholarly research and got a bevy of solid advice I'm going to share with you. 

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Low Carb Eggplant "Lasagna"

Low Carb Eggplant "Lasagna"

One of my nutrition coaching clients in Rochester, New York recently pleaded with me to create a hot and hardy recipe to help her make it through the cold months ahead. Nothing is more warming and filling than lasagna! So my amazing Greek meal prep guru and partner Peter worked out this FANTASTIC adaption of traditional lasagna using eggplant instead of noodles. It's relatively easy to make and when you do you can get at least six solid meals out of it that are easy to save and re-heat for lunches and dinners. So if you're craving some comfort food give this one a try. 

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Kinesiology Taping for Pain, Posture and Performance

Kinesiology Taping for Pain, Posture and Performance

I recently spent an entire weekend geeking out over fascia, feet and movement with the amazing Dr. Courtney Conley. It was awesome to be in a room with dozens of physical therapists, chiropractors, emergency responders and massage therapists all focused on helping our clients reduce pain and improve their movement. I left the weekend not only with two FMT certifications for assessing clients and applying kinesiology tape, but with a renewed passion and fascination for how the brain and body are connected and how we can improve that connection through physical stimulus like kinesiology tape. 

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"Me Pretty" Mac & Cheese

"Me Pretty" Mac & Cheese

Many of my favorite healthy and tasty recipes are inspired by my clients. I love it when they take our nutrition coaching ideas into the kitchen and dream up new, fun ways to eat clean. This one is a winner from my rock star client Geoff. In addition to having the best animated Elmo gifs he also has the best reinvention of this classic comfort food that I call "Me Pretty" Mac & Cheese.  

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Is Intermittent Fasting (IF) RIght for You? Q&A with Equinox T3+ Trainer Michael Bonella

Is Intermittent Fasting (IF) RIght for You? Q&A with Equinox T3+ Trainer Michael Bonella

There are a lot of nutritional strategies being popularized in the news and on social media these days: fasted cardio, macro tracking, elimination diets, keto, etc. It can be hard to make heads or tails as to whether these are legit or just some whacky protocol designed to sell you supplements and pipedreams of ripped abs. In this post we’re going to talk about one very legitimate strategy for fat loss, digestive health and improved energy that has been around for quite some time but may be misunderstood: Intermittent Fasting. 

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Welcome Sumner Weldon to SoulCycle NorCal

Welcome Sumner Weldon to SoulCycle NorCal

It's no secret that when I can snag 45m-60m away from the gym I love a good SoulCycle class. When I stumbled into Sumner Weldon's class recently I knew I hit gold. Her energy is awesome and her class is a solid workout. She includes some really awesome stretches and mobility drills after the weights section that no other instructors are doing and are MUCH needed for today's rider. So I was thrilled to connect with her after class to learn more about her.

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The Best Stretches to Help with Back and Hip Pain

The Best Stretches to Help with Back and Hip Pain

Lower back and hip pain is incredibly common thanks to the hours and hours we spend sitting and toiling away on computers and devices. Finding the right stretches, mobility drills and strengthening exercises that will help reset your body and spending a few minutes each day consistently performing them can help keep you pain free and tracking toward your fitness goals. If lower back and hip aches and pains are slowing you down, give these exercises a try. 

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JJFit 2018 Workout Mix

JJFit 2018 Workout Mix

I've compiled over 100 of my favorite workout songs from my Body Challenge class and personal playlists into one master 2018 mix on Spotify. Here's the link. Enjoy! And if you have a song you'd like to add, please email me the Spotify link and I"ll keep the mix growing! 

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Everything You Should Never Do in the Gym Locker Room

Everything You Should Never Do in the Gym Locker Room

Thanks to my friends at the Dollar Shave Club for this cheeky interview on what to do (and not do) with your junk in the locker room. I can’t believe I have to explain these things to people.

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