Brides, Body Image and Building a Strong Fitness Foundation

Brides, Body Image and Building a Strong Fitness Foundation

I recently started working with a young, successful and fierce bride-to-be who has infinitely impressed and charmed me. It's easy for clients to succumb to pressure (from themselves, the media, family, etc) to look "perfect" on the big day. Sometimes the quest for the ideal body can lead to negative self talk, unhealthy behaviors and mental and physical stress. What impresses me about Erica is her primary desire to BE healthy and happy. In this post she shares her journey and perspective with us on body image, building a strong fitness foundation and setting expectations.

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The Best JJFit Workouts You Can Do Anywhere

The Best JJFit Workouts You Can Do Anywhere

One of the biggest challenges my clients face is keeping consistent with working out while traveling. When they're home and able to come see me for training and group fitness at Equinox they know they are going to get safe and effective workouts. But when they travel for work or vacation they often go with the intention of working out, but when they get there they have no plan, get frustrated and end up doing nothing and regretting it. So I've compiled some of my own personal "do anywhere" workouts that require minimal equipment.

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And the Category is... June Pride Playlists

And the Category is... June Pride Playlists

It's June and that means Pride season in San Francisco. I'm super proud to be marching this year with the Equinox contingency and to get in the mood I put together this Spotify Pride Playlist we'll be rocking in my Body Challenge class this month. And my AMAZING student and pal Jake Eidson created this AMAZING Body Challenge Pride Playlist too. Best. Pride. Present. Ever. 

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What I Learned from a RUNANATOMY Assessment

What I Learned from a RUNANATOMY Assessment

If you follow me on social media you've likely caught on that I'm running the SF Half Marathon in July with #teamunicorn. But I wanted to be smart about this. I realized there could be some dangers to running 20-30+ miles per week over many months. So before I really amped up my training, I worked with the awesome Dr. Justin Jellin, DPT, ART to have my running gate, muscle output and form professionally analyzed in a RUNATOMY assessment. I interviewed Dr. Jellin for JJ Fit 24/7 so you can learn more about RUNATOMY and decide whether you could benefit from a similar experience.

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Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

Lentils with Chicken, Shiitake Mushrooms, Walnuts and Feta

When writing my last post about getting enough protein I was reminded how AWESOME lentils are. Packing as many as 40g in one cup they are an affordable source of protein, easy to prepare and loaded with vitamins and nutrients like folate, iron, potassium and manganese. Plus they are super tasty when mixed with veggies and healthy fats. Give this quick and easy recipe a try. It makes up to four servings loaded with protein, fiber and yummy goodness. I added chicken, but if you are vegetarian or looking for a break from meat, skip the chicken and it's still delicious. 

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Five of the Most Effective Methods for Reducing Body Fat

Five of the Most Effective Methods for Reducing Body Fat

I get so tired of gimmicky, unsafe and ineffective products promoting unrealistic promises of trim waistlines and washboard ads. While fat loss is generally a function of "calories in, calories out" there are some helpful cardio and nutritional methods for helping stimulate fat loss. These five methods have helped many of my clients over the years get lean and more healthy safely and with minimal kicking and screaming.

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JJ's Body Challenge Workout and Playlists

JJ's Body Challenge Workout and Playlists

I've had the privilege of instructing my Body Challenge strength class at Equinox Pine Street for over a year. We started with Tuesdays at 6a and when folks asked for more we added Thursdays at 6a. Over time my crew of morning ninjas has grown and my core students have gotten stronger, improved their posture and become more athletic. They've learned how to safely perform all the main lifts (squats, deadlifts, lunges, pulls and presses) and how to create stability in their cores. When my students travel they tell me they really miss my class and their community. So now you can take a little piece of Pine Street with you on the road. Just toss an ankle band in your carry on and you'll be good to go!

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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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