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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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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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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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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Here’s Where You’ll Be Hurting After Starting to Work Out Again

Here’s Where You’ll Be Hurting After Starting to Work Out Again

Thanks to my pal Andrew Fiouzi for including me in this feature in MEL Magazine on how you can avoid unnecessary pain from your workouts. It’s a new year and perhaps you’re like the millions of other people around the world dedicated to finally getting, like, totally ripped, brah. What this means in practical terms is that if you haven’t worked out since fourth-grade gym class, you’re going to be hurting in a lot of new and interesting places this month. But what kind of pain does your journey to You 2.0 (or 1.1) have in store? Jonathan Jordan, an award-winning trainer, explains how each type of workout will hurt, and how to heal more quickly.

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Expert Spotlight: Dr. Brad Bailey of SF Custom Chiropractic

Expert Spotlight: Dr. Brad Bailey of SF Custom Chiropractic

I am regularly asked who I trust for chiropractic and soft tissue work. For many years I've worked with the amazing team at SF Custom Chiropractic (SFCC) led by Dr. Adam Jacobs. Dr. Jacobs and his wunderkind associate Dr. Brad Bailey have not only helped me, but have helped dozens of my clients achieve pain free movement, better range of motion and structural symmetry though an integrative approach that includes soft tissue work like ART, chiropractic adjustments, clinical massage and kinesiotaping. They have become my trusted partners for my own body and the bodies of my clients and we often collaborate together to ensure treatment and training programs are aligned. 

 

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Why Returning to the Gym Is So Tough After a Long Break

Why Returning to the Gym Is So Tough After a Long Break

If you're making it back to the gym after an August hiatus (or longer), you may be in for an uncomfortable reacclimation period. If you've been on a break, don't expect to jump right back in where you left off. You may need to cull it back a bit and be prepared for some soreness and possible nausea or dizziness. My pal and writer Ian Lecklitner chronicled his return to the #fitfam life in his MEL Magazine story You’ll Feel Like Crap for at Least Two Weeks After You Start Working Out Again. Check it out for tips from me on what you can expect and how you can minimize your pain. 

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Are Slower Workouts the New Fitness Trend of 2017?

Are Slower Workouts the New Fitness Trend of 2017?

I'm not one to jump on every cockamamie fitness trend that crosses my Instagram. Quite the opposite; I base my training recommendations on science and experience. Everyone knows I'm a fan of high intensity workouts. They are excellent for time-strapped professionals with hefty goals and not a lot of time. But it's important to ensure you're not abandoning lower intensity, steady-state work. If your goals include losing body fat, managing stress hormones and injury/overtraining prevention then check out my interview with LiveStrong.com

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Ultimate Guide to Ergonomic Workstations

Ultimate Guide to Ergonomic Workstations

If you work in an office like most humans these days, you probably spend a large portion of your day at a desk. This means you can be sitting for hours and hours throughout the day which can be uncomfortable if you don't have the right computer chair or posture. I was pleased to contribute to this Ultimate Guide to Ergonomic Workstations along with 14 other health and fitness pros to explain the best tools for your office and the best ways to maintain great posture throughout your day. Get all 15 tips here

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How Weak Ankles and Ankle Mobility Affect the Rest of Your Body

How Weak Ankles and Ankle Mobility Affect the Rest of Your Body

As a successful personal trainer for Equinox in San Francisco I’ve worked with hundreds of clients. They want to be lean. They want to be strong. They want to be healthy. But no one ever says “I want strong feet and mobile ankles.” Yet weak feet are often the biggest roadblocks to achieving their health goals. The ankle is one of our most important and commonly overlooked joints. Pain and injuries in the knees, hips and lower back can often be traced to issues at the ankle joint. Think of how often and how many ways we use our ankles: walking, running, biking, squatting, yoga, balancing, dancing (you get the idea). If the muscles acting on your ankle are chronically tight or if the joint itself is jammed or lacks proper mobility the impact can be painful and damaging as the body will compensate at other joints to accommodate movement. Check out my interview in Shape Magazine to learn how to improve your ankle mobility, reduce pain and improve performance in your workouts.

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Useful Gym Machines for Stronger Glutes and Back

Useful Gym Machines for Stronger Glutes and Back

The folks at US News & World Report asked me which machines in the gym are best for women who are intimidated by free weights and barbells. Obviously I encourage everyone (men and women) to include safe, effective resistance training into their fitness programs, but totally understand that it may take time (and assistance) to build up to that. So in the meantime, checkout slides 3 and 4 for my top picks

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Unlock Your Ankle's Potential: Drills for Better Mobility

Unlock Your Ankle's Potential: Drills for Better Mobility

The ankle is one of our most important and often overlooked joints. Poor movement patterns and pain "up the chain" (i.e. in your knees, hips and even lower back) can often be traced back to issues at the ankle joint. Think of how often and how many ways we use our ankles: walking, running, biking, squatting, yoga, balancing, dancing (you get the idea). If the muscles acting on your ankle are chronically tight or if the joint itself is jammed or lacks proper mobility the impact can be painful and damaging as the body will compensate at other joints to accommodate movement. Try these drills that could lead to reduced pain and improved performance.

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SF's Top Spin Gurus Share Form Fixes, Coaching Tips and Programming Recommendations

SF's Top Spin Gurus Share Form Fixes, Coaching Tips and Programming Recommendations

Whether you're an avid cyclist, an occasional spin class warrior or are considering your first ride there are four spin instructors in SF that you want to know: Andrew Stinger, Marcia Robles, Danny Baker and Caroline Jordan. These four "Spin Ninjas" have uniquely different styles and while different are all grounded in safety, effectiveness and kick ass energy. Each was was kind enough to share with me how to avoid the most common and dangerous form issues; how to overcome common mental challenges; and their take on how often someone "should" spin, intervals-vs-steady state and what to do in between rides. 

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What's the Best Position for Sleeping?

What's the Best Position for Sleeping?

Most people know that muscle and joint pain, particularly in the lower back, can be linked to chronic sitting, a weak core, lazy glutes and poor form in the gym. But the very thing that is supposed to restore and regenerate our bodies (sleep) can also contribute to pain and injury. Poor positioning of the legs can further compress already tight hip muscles. Twisting of the spin or pelvis can cause fussy muscles like the quadratus lumborum to become hypertonic. And acrobatic-like arm contortions can cause nerve pain. I asked my physical therapist and friend what the "best" position is for sleeping for most people.  

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Three Drills for Improved Shoulder Mobility

Three Drills for Improved Shoulder Mobility

The shoulder is (or should be) the most mobile joint in your body. It's comprised of a complex system of big muscles (including the lats and pec major), smaller muscles (like the subscapularisinfraspinatus and deltoids), bones (humerusclavicle and scapula) and loads of ligaments, tendons, fascia and other connective material. It's a highway for many important nerves (such as the Brachial Plexus), arteries and veins. The shoulder is awesome. And odds are if you work at a desk and have a mobile device you treat your shoulders like crap.

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Rowing 101: 3 Quick Fixes for Perfect Form

Rowing 101: 3 Quick Fixes for Perfect Form

When done properly rowing is a metabolic, total body workout that strengthens a lot of areas the average desk-bound professional needs to work on. But if you find your lower back or neck aching during or after your sessions on the erg or if you just feel like your stroke needs help, checkout these simple fixes from my fellow Equinox Pine Street trainer and friend Lauren Barkan.

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3 Dynamic Hip Warm Ups You Can Do Anywhere

3 Dynamic Hip Warm Ups You Can Do Anywhere

If you're reading this, you probably have tight hips. You're in good company. Most people in our technology-centric world could use some mobility work in this area, including yours truly. The hip is a synovial joint that is meant to be super mobile. But because many of us sit all day and only move in what's called the sagittal plane of motion we lose mobility.  Rather than traditional static stretching, I usually recommend dynamic warm ups (after foam rolling) that not only work to lengthen the tight muscles but also gently move the joint through its range of motion. Here are three of my favorites.

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#FirstWorldProblems... Is Your Tech-centric Lifestyle Ruining Your Health? These Tips Can Help.

#FirstWorldProblems... Is Your Tech-centric Lifestyle Ruining Your Health? These Tips Can Help.

Most of us got the memo that “sitting is the new smoking”. Chronic sitting, especially with poor posture, slumped over a laptop, iPhone or other piece of posture-wrecking technology, causes tightness in the hips, pectorals and several muscles that internally rotate the shoulders. Those tight muscles can pull joints out of alignment and cause pain and stiffness in the back, neck and legs and give you that oh so chic Hunchback of Notre Dame look. Not healthy. Not cute. But you can make some simple yet impactful lifestyle changes that will have you looking and feeling healthy and confident. 

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Overcoming ACL Tears: Don't Let Injuries Rob You of Your Passions

Overcoming ACL Tears: Don't Let Injuries Rob You of Your Passions

This is the story of my client Phil. Though only in his mid-20s years of high level volleyball left him with a damaged knee. Three ACL tears and five knee surgeries later the doctors put him on the bench and told him to wait until medical technology improved enough to offer him a solution. No more hiking, surfing or rock climbing. Simply stepping off a curb presented a challenge. Fast forward less than a year later and, after consistent hard work, Phil has safely summited Half Dome and can hike over the most rugged terrain. To learn some specific exercises for how we strengthened his knee to accomplish this, read on.

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