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: 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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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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Four Advanced Moves for Building a Strong, Balanced Back

Four Advanced Moves for Building a Strong, Balanced Back

Everyone loves a good chest workout, including yours truly, but you shouldn’t neglect your “posterior chain”. Ignoring back day can deteriorate your posture, lead to injuries and wreak havoc on your athletic performance. If your back program is in need of some inspiration, consider these programming tips and four advanced moves for adding functional strength and symmetry to your upper, mid and lower back. Oh, and they’ll help you look great in a tank top too.

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3 Next-Level Moves: Time Under Tension, Eccentrics and Planes of Motion

3 Next-Level Moves: Time Under Tension, Eccentrics and Planes of Motion

Looking to progress your strength training workouts beyond just adding more weight? Check out my interview in Oxygen Magazine by Jill Schildhouse to learn how to implement three of my most effective training variables: time under tension, eccentrics and plane of motion training. And to see these moves demoed by my amazing client Sarah Henderson checkout this video library.

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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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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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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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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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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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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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Building a Solid Leg Day/Leg Week

Building a Solid Leg Day/Leg Week

I love leg day. As someone who has struggled with his weight and suffered through back injuries, having strong legs and executing powerful squats and deadlifts makes me feel good and working the big muscles of the lower body keeps me lean. But I get that a lot of folks dread leg day. In today's post I'll show you how to build a balanced leg workout whether your goal is general fitness, weight loss, hypertrophy/muscle growth or strength. 

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What is Blood Flow Restriction (BFR) Training?

What is Blood Flow Restriction (BFR) Training?

Marcia Robles and I have been experimenting with Blood Flow Restriction (BFR) training this month. With BFR training, bands restrict blow flow to the veins (but not the arteries) which allows a bigger pump and the build up of lactic acid which triggers an anabolic response in the muscle. This 7 minute video is super helpful and has some compelling assessment data and guidance. 

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Looking for Fresh Exercise Ideas and Demos? Checkout #jjfit247exerciselibrary on Instagram

Looking for Fresh Exercise Ideas and Demos? Checkout #jjfit247exerciselibrary on Instagram

Each week I post a variety of barbell, dumbbell, cable, resistance band and bodyweight strength, stability and mobility exercises to my Instagram account under the hashtag #jjfit247exerciselibrary. If you are looking for fresh exercise ideas to try in your own workouts, form tips and demos, be sure to follow me. And don't hesitate to comment with questions or your own variations. 

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