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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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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Flip Turns 101

Flip Turns 101

I’ve always wanted to be one of the cool kids in the pool and do those fancy flip turns while swimming laps. Turns out, flip turns not only look cool, but they’re also super efficient allowing you to improve your speed and save valuable energy. But like lots of things, they can be tricky to master and require practice and persistence. I was lucky enough to get a 1/1 lesson from the amazing Anne Kuenning and in this video she demonstrates how a good flip turn looks and then explains/demos the three most common flip turn mistakes.

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Inspiring Cycling Stories to Motivate You

Inspiring Cycling Stories to Motivate You

Sometimes, all it takes to get motivated is changing your internal dialogue, as was done by one of the clients here at Jonathan Jordan Fitness. Alejandro, explained that he had to “learn to change the inner voice from ‘Ugh . . .’ to ‘Come on! You can do it!’" And that worked! Other times, though, it takes a serving of inspiring stories to motivate someone. So without further ado, here are four similar stories that can motivate you to saddle up and get fit. 

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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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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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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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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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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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JJFit/DEXAFIT 8 Week Body Comp Challenge

JJFit/DEXAFIT 8 Week Body Comp Challenge

My good friend and fellow fitness professional @MichaelBonella is offering JJFit.com readers a great deal on DXA scans booked in July. As I've blogged about, the information these tests provide helps me build the most effective exercise and nutrition programs for my clients. Check out the details in this flyer and book your appointment with him via email at Michael.Bonella@dexafit.com. 

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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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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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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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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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Join the Battle. Let's Beat Rare Cancers.

Join the Battle. Let's Beat Rare Cancers.

In February I'm riding for Cycle for Survival for the third year in a row to help end various rare cancers. Cancer affects us all and together we can make an impact. Please consider helping if you can. Even $1 helps and 100% goes to Memorial Sloan Kettering Cancer Center. Click here to donate. 

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How This Husband-To-Be Changed His Internal Dialogue to Get Fit

How This Husband-To-Be Changed His Internal Dialogue to Get Fit

Thanks to the loving encouragement of his fiancé, a passion for outdoor cycling and the occasional nudge from yours truly, my client Alejandro has made incredible strides on his bike, in the gym and in the kitchen this year. His efforts have not only improved his physique, but also improved his health, energy levels and mental outlook. In this post he discusses what changes he had to make to shift his mindset and what keeps him going when the snooze button beacons or the hills get steep. 

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What We Can Learn from Metabolic Testing

What We Can Learn from Metabolic Testing

I'm a big fan of knowing what's going on with my body. And if there are simple, affordable tests I can take that can give me useful, actionable data to improve my health and inform my fitness program I'm all for it. So I recently engaged a local office of DexaFit to obtain a Dexa Scan Body Composition Analysis, RMR (Resting Metabolic Rate) Test, V02 Max Test and  Fit3D Posture Scan. In this post I outline what I learned from these tests and how I am applying that knowledge to optimize my fitness program. I've also included links to my full reports and photos from my experience to help you decide if similar testing makes sense for you.

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