CEB Blog: Easy Tips for Lawyers to Improve Their Health

CEB Blog: Easy Tips for Lawyers to Improve Their Health

Many lawyers know they should be taking better care of themselves but don’t have enough time and aren’t sure where to start. Lawyers struggle with long hours spent in client meetings, in court, at computers, and hunched over mobile devices. This all takes a painful toll on their bodies. Checkout my guest post on the CEB Blog for some of my most impactful, realistic tips, which have helped hundreds of lawyers make small, manageable changes to improve their health. And you can experience my wellness advice to lawyers in CEB’s program Attorney Wellness, available On Demand.

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Don't Neglect Planes of Motion Training

Don't Neglect Planes of Motion Training

Many of us could benefit from more "planes of motion" training in our workouts. In a nutshell, the body is designed to move in three planes of motion: sagittal (like in a squat or bicep curl), frontal (like in a lateral lunge or side cable raise) and transverse (like in a "curtsy" lunge or a bicycle crunch). Most of us live almost exclusively in the sagittal plane limiting our functional mobility, strength and performance. Read more about the importance of planes of motion. in addition to standard sagittal exercises (which are still great) consider layering in more frontal and traverse moves to your program for your lower body, upper body and core.

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Three Stretches for Better Wrist Mobility

Three Stretches for Better Wrist Mobility

In this quick video my amazing physical therapist and friend Dr. Justin Jellin of G Sports Physical Therapy in San Francisco shows us his three most effective stretches for tight wrists, hands and forearms. If your hands and wrists are tight and tired from typing, texting, lifting, etc, try each of these three stretches for 30s two times each side (unless they cause pain and in that case rest and give him a call).

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Why This Former Athlete Turned White Collar Pro Refocused His Approach to Fitness

Why This Former Athlete Turned White Collar Pro Refocused His Approach to Fitness

From the minute I met Chris C. I was impressed. This former college athlete turned white collar finance professional has some very admirable goals and a commitment to them that is inspiring. He wanted help developing a program that would make his body more mobile, more endurant and strong for the long haul. There’s nothing wrong with aesthetic goals. I have them myself. But it’s uncommon these days for a man in his 20s to tell me he wants to move better, longer and stronger. That he doesn’t want his desk job to destroy his body and that he just wants to be the best version of himself possible. I am so lucky to work with clients like Chris (including his roommate and gym buddy Chase) and I’m honored he took time from his busy life to share his thoughts and reflect on his progress with me for this Q&A.

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Greek Yogurt "Bagels". No Seriously, They're Good.

Greek Yogurt "Bagels". No Seriously, They're Good.

The East Coaster in me rolled my eyes when my friend Kat told me about “bagels” made from only fat free Greek yogurt and self rising flour. I was like, “gross”. But as usual, Kat was right. These little suckers from Weight Watchers were not only easy to make (and you know I don’t bake) but they are actually really tasty. This recipe makes four little bagels and they keep well in the fridge. Depending on how you top them you can serve and eat them plain or you can add some low calorie shmear, smoked salmon, etc. Enjoy!

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Podcast: ‘Treat Yourself Like a Client’ … and Other Stress-Free Fitness Tips

Podcast: ‘Treat Yourself Like a Client’ … and Other Stress-Free Fitness Tips

Tired of New Year’s resolutions that fade away come February? Check out my podcast with the editors of Law.com where I offer my best strategies for balancing work and fitness. It’s a good listen for any busy professional, not just lawyers.

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Video: 3 Swimming Mistakes and How to Fix Them

Video: 3 Swimming Mistakes and How to Fix Them

If your freestyle stroke isn’t as powerful, fast and efficient as it could be you may be making one of three common mistakes. My good friend and Equinox Pine Street Tier 3+ personal trainer Sarah Newsom demonstrates in this video the three most common issues that her clients face in the pool and drills for how to fix them. If you’re looking for a band like the one Sarah uses you can pick up a set on Amazon here.

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Mama Haralabopoulos' Shrimp and Feta Bake

Mama Haralabopoulos' Shrimp and Feta Bake

When it comes to cooking, Greek mothers have legendary skills. And my mother-in-law is an Olympian in the kitchen! When she visited for Christmas she whipped up this simple, delicious and healthy dish and it’s quickly become a favorite in my house. It’s warm and filling with less than 400 calories and only 15g carbs and 36g of protein. Serve it with a little pita and hummus or a simple green salad and enjoy!

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JJFit in the News: Workout Programs vs. One-Off Routines: Which Is Best for You? (Openfit)

JJFit in the News: Workout Programs vs. One-Off Routines: Which Is Best for You? (Openfit)

Focusing on your health and fitness is an investment in your time, energy and money. And just like buying organic produce or wearing proper running shoes, it may be a worthwhile investment to get a professionally-designed workout program from a trained professional (like yours truly). But is it absolutely necessary? Especially when the internet is overflowing with free workouts from people who, if their defined abs are any indication, seem to know what they’re doing? Check out my interview for Openfit.com for tips to decide what’s right for you.

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JJFit in the News: Do You Know the 5 Components of Fitness? (Openfit)

JJFit in the News: Do You Know the 5 Components of Fitness? (Openfit)

The term “physical fitness” is used to characterize everything from a person’s physique to their general health and athletic performance. But while different definitions leave some room for subjective interpretation, most share five components of fitness in common. So, what are the five components of physical fitness and, more importantly, what can you do to develop them? Check out this article from Openfit.com for more on cardiorespiratory capacity, strength, endurance, body composition and mobility.

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Meditation 101

Meditation 101

Many of us know we should probably meditate more to help reduce stress, improve brain functioning and even to reduce pain. But like lots of good intentions we forget, get frustrated or just flat out don’t know where to start. Here’s a little secret: you can meditate for as little as two minutes a day and you don’t have to do it perfectly. In this post I share the highlights from one of my most popular corporate wellness workshops: Meditation 101. With an open mind, patience and consistency anyone can begin to benefit from this mindfulness practice.

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E-Stim, Cupping, Compression and K-Tape for Pain Management

E-Stim, Cupping, Compression and K-Tape for Pain Management

I suffer from occasional muscle spasms in my back, hip and leg due to an old injury. Years of mobility, strength and core training plus the care of some amazing chiropractors, physical therapists and CMTs have minimized my flare ups. As long as I’m careful and catch signs of trouble early I’m usually golden. But every once and a while I get a doozy of an attack and when I do, in addition to traditional chiropractic and massage, these four treatments help reduce my pain and get me back on my feet again.

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JJFit/CEB Attorney Wellness Webinar Jan 24 for 1 Hour MCLE Credit

JJFit/CEB Attorney Wellness Webinar Jan 24 for 1 Hour MCLE Credit

To maintain competence, it is crucial for attorneys to identify, manage, and reduce stress in a healthy manner. This JJFit/CEB webinar will examine the effects that chronic stress can have on your law practice, your health, and your life, and discuss ten simple and practical approaches to help deal with that stress. January 24, 11:30am to 12:30pm. 1 Hour MCLE Credit. Register with CEB here.

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JJFit in the News: How to Clean Up 8 Notorious Gym Moves (Oxygen Magazine)

JJFit in the News: How to Clean Up 8 Notorious Gym Moves (Oxygen Magazine)

When you arrive at the gym, there’s probably a lot on your mind — from stress over neglected emails to excitement about weekend plans. While you certainly get bonus points just for showing up, if you’re working out while distracted or haven’t been trained on proper movements, your workout could lead to unintended consequences. Based on years of observations, I've identified the main moves people execute incorrectly time and again — and provided instruction on how to perform them properly. Thanks to my amazing friend and writer Jill Schildhouse for including my tips in this Oxygen.com article and to my beautiful clients Erica and Sarah for demoing good form.

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JJFit in the News: 5 Workout Strategies for Trans Women (US News & World Report)

JJFit in the News: 5 Workout Strategies for Trans Women (US News & World Report)

Fitness can help empower folks who feel disconnected, hopeless and unhappy with their bodies. I work with clients who feel this way for a variety of reasons. Most common is being overweight or injured and feeling weak as a result. It's my passion to help them safely use exercise to make changes to their lifestyles and bodies to begin to love themselves. It's an amazing process. And I've been lucky to work with a hand full of gender transitioning men and women over the years and it's been a rewarding and beautiful experience. So I was stoked to be included in this important discussion in U.S. News & World Report.

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Crush Your 10K Goals with this 8-Week Training Program

Crush Your 10K Goals with this 8-Week Training Program

After weeks and weeks in the recording studio I’m STOKED to announce that my 8-week 10K training program is now available for free on the ClassPassGo app. Perfect for all levels, this audio training program includes three steadily progressive classes each week that will safely and effectively improve your speed, endurance and strength so you can crush it on race day. In addition to programming and instruction you’ll get plenty of form tips to make sure your strike and stride are on point, nutrition advice so you are properly fueling your body pre-/post- class and tips to prepare before the big race and how to recover after. Check it on the app.

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JJFit in the News: How to Work Out on the Keto Diet (LIVESTRONG.com)

JJFit in the News: How to Work Out on the Keto Diet (LIVESTRONG.com)

Following the low-carb, high-fat keto diet can have some desirable effects on the body. It’s been shown to accelerate weight loss, reduce seizures in children and help people manage diabetes. The keto diet will likely also affect the way your body handles a workout, though there’s some debate over whether exercising while in ketosis helps or hurts performance. Check out my interview for LiveStrong.com to learn how you may want to adjust your workouts if you go keto, how to survive the "keto flu" and other considerations when deciding whether keto is right for you.

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