Supplement Spotlight Update: Creatine for Muscle Growth, Athletic Performance and Brain Function

Supplement Spotlight Update: Creatine for Muscle Growth, Athletic Performance and Brain Function

Creatine is one of the most popular supplements in the world but is often one of the most misunderstood. Experts in the fitness community agree that creatine supplementation can be a safe and effective way to increase athletic performance, muscle growth and even brain health. I last updated this post in June 2023 and am updating it again to include this fantastic Whoop podcast which includes a discussion of the latest protocols and benefits of creatine supplementation featuring Dr. Darren Candow, Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada.

Read More

What Good Can a Walking Desk Do?

What Good Can a Walking Desk Do?

This simple little cheap treadmill has been a game changer for me. My expectations were low. I honestly had no idea it could be so impactful. Not only has it helped me burn significantly more calories during my workday (helping me stay lean) but it has reduced my lower back pain from sitting and standing. Certainly proof that movement is medicine! Hear all about it in this video.

Read More

What Happens to Your Body When You Give Up Alcohol?

What Happens to Your Body When You Give Up Alcohol?

I work with loads of successful, social and often high-stressed professionals who enjoy the occasional (or more than occasional) glass (or two or three or four) of wine (or cocktails) at the end of the day and especially at work events. Sometimes they want to talk about it. Sometimes they don’t. But usually at some point (typically during a plateau) I end up being asked what a reasonable alcohol intake looks like for their fitness and health goals. I don’t tell people what to do. I provide them information and tools and serve as a resource to hold them accountable to what they decide.

Read More

How to Enjoy the Holidays Without Blowing Your Fitness Goals

How to Enjoy the Holidays Without Blowing Your Fitness Goals

It's that time of year again when holiday parties, family feasts and travel plans can kill your fitness resolve and give you the nutritional "f*ck its". Don't throw in the towel. Here are three simple and effective tips you can use over the coming weeks to make sure you have a good time without blowing all your hard work. 

Read More

How Much Does Sweating Define a Good Workout?

How Much Does Sweating Define a Good Workout?

As days are getting shorter and the weather is getting colder there's no doubt that fall is knocking at our doors. For some folks this means changes to their workout routines especially for those who like to run, walk or ride outside. It reminded me of an interesting question I was asked by a reporter a few years ago. He noticed that around this time of year, he stopped sweating during his workouts and was worried this meant he was being less effective. How much does sweating define a good workout? Check out my answer in his article.

Read More

JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

I love me a good kettlebell swing. It’s a staple for many of my clients and on-demand classes. Swings are great for building total body strength and really hitting those glutes and hamstrings. But it’s a move you definitely need to know what you’re doing to execute safely. Here’s a quick lesson if you need some tips for getting the most out of your swing and protecting your lower back! Don’t have a kettle bell? No worries, a basic dumbbell works great too!

Read More

JJFit In the News: How to Do the Wood Chop Exercise for Stronger Obliques

JJFit In the News: How to Do the Wood Chop Exercise for Stronger Obliques

The wood chop exercise is a full-body move that strengthens your core — including your obliques — as well as your arms and legs. This exercise also boosts sports performance, especially in golf, baseball and tennis, as it improves rotational power. So I was stoked to collaborate with LiveStrong.com to discuss the benefits of several different variations of this move to create helpful demo videos. Read on to start chopping your way to a stronger core!

Read More

Podcast: Three Pillars of Fitness and Debunking Common Myths

Podcast: Three Pillars of Fitness and Debunking Common Myths

I really enjoyed being a guest on the Mind Body Planet podcast talking about the three pillars of fitness and debunking many common misconceptions in the health industry. If you get confused from the conflicting and sometimes crazy information permeating from "fitness influencers" on social I hope you’ll give it a listen and a like!

Read More

Rocking and Rolling Is Serious Business

Rocking and Rolling Is Serious Business

In theory, I love this recent NYT article about “adopting a playful attitude toward working out”. It’s a lovely story about an awkward kid who grew up to be a trainer who helps his clients “get silly” in their workouts (piggyback rides, tag, skipping). The premise is so important. Working out doesn’t have to be awful. It can be fun. And the benefits of returning to more “primal” (or what I’d call “functional”) movement patterns are indisputable. So what’s the catch? 

Read More

NYT Reports Walls Sits Can Lower Blood Pressure

NYT Reports Walls Sits Can Lower Blood Pressure

Boom! If you’ve taken my group fitness classes or trained with me you know I’m a big fan of the wall sit. It’s simple (nearly anyone can safely do it), it requires no equipment and it isometrically targets the quads, hamstrings and glutes. What’s not to love?! Plus it burns so good! Add to its list of benefits that it can also help lower your blood pressure as reported this month in the New York Times and backed by some impressive research. Want to learn more about how to properly do a wall sit? Check out this post and video from LiveStrong.com.

Read More

Marina Run Club on Tuesdays, Thursdays and Saturdays

Marina Run Club on Tuesdays, Thursdays and Saturdays

I’m a big fan of the Marina Run Club and their newsletter. Anyone looking for a running community in SF should check them out. The group runs 3 miles together every Tuesday and Thursday morning and six miles on Saturday. They also host various monthly events including strength training and social activities. They have great energy and do a lot to foster community, routine and fitness around running.

Read More

Banded Dead Bugs for Core Strengthening

Banded Dead Bugs for Core Strengthening

If you're looking for a way to progress your bodyweight dead bugs and target your upper core a little more, give these banded dead bugs a try! You can also turn them into a marching drill or leg drops. So many options!

Read More

Exactly How to Do a Correct Sit-Up for Stronger Abs

Exactly How to Do a Correct Sit-Up for Stronger Abs

Sit ups have had their fair share of ups and downs (no pun intended) in the fitness world. They’ve gone from being the “go to” ab exercise among gym goers and group fitness classes to being ostracized in favor of core stability moves like planks and paloff presses. So… should we or shouldn’t we be doing sit ups? Checkout my latest collaboration with LiveStrong.com where we do a deep dive into the do’s and don’ts for integrating sit ups into your core strengthening program including several videos of my favorite sit up variations.

Read More

In the News: How to Repair Muscles After Exercise

In the News: How to Repair Muscles After Exercise

In any fitness regimen, rest and muscle recovery are just as important as strength training or cardio workouts. Learn how Earthing, Hydration, Diet, Massage and Contrast Therapy can help with muscle recovery in this article written by David Sautter for Natural Awakenings including interviews with me and other fitness professionals.

Read More

Client Spotlight: Katherine Takes on the 292 Mile Lebanon Mountain Trail!

Client Spotlight: Katherine Takes on the 292 Mile Lebanon Mountain Trail!

The BEST part of being a personal trainer is witnessing how clients use the fitness we build to live their fullest lives. It gives me tremendous satisfaction when clients feel empowered to take on new challenges both in everyday life and in big new adventures. I'm beaming with pride that the amazing Katherine Maher is off this month to take on a herculean challenge and to fulfill a dream and I'm grateful she took a few minutes to share in a quick interview how integrating fitness into your daily life can prepare you for HUGE adventures. 

Read More

Get More Mobile Ankles and Stronger Feet in 3 Minutes

Get More Mobile Ankles and Stronger Feet in 3 Minutes

I’ve had multiple clients ask me this week how to take better care of their feet. Whether you have joint pain (foot, knee, hip or back) now or simply want to avoid it in the future, here’s my gameplay for healthy tootsies.

Read More

JJFit in the News: Essential Workouts for Men

JJFit in the News: Essential Workouts for Men

routine for optimal health and fitness. Check out the list here and to learn why I picked resistance training (especially pulling movements) click here. Note, this article is focused on men but the recommendations hold true for most humans regardless of gender.

Read More

JJFit in the News: The Best Gym Machines "for Women"

JJFit in the News: The Best Gym Machines "for Women"

It’s always an honor being quoted in the press. I’ll preface this with exactly what I told the reporter (which he didn’t include). These machines can be great for any human regardless of gender. A machine cannot be better or worse for a woman than a man. I get where he was going. Because it is true that some women can be fearful of the functional training floor and wish to stick to the machines where it’s quieter. But men can feel that way too. And certainly trans and non binary gym goers. But I digress. If you are curious about which machines in the gym do what, give this US News & World Report article a look regardless of your gender.

Read More

Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

Five of My Favorite Fitness Trackers for Optimizing Health, Performance and Diet

There are SO MANY trackers on the market. And the landscape changes all the time. The ones discussed in this post are the ones I have personally used at various stages of my fitness journey and have seen work for many of my clients. If you have something that is already working for you, GREAT! Don’t fix what ain’t broke. But if you are looking for something to aid you along in your wellness journey maybe one or some of these can help.

Read More

15 Goal Ideas to Inspire More Movement and Joy

15 Goal Ideas to Inspire More Movement and Joy

Traditionally a lot of people jump into the holidays with two feet (see what I did there?!) and the best of intentions for crushing big fitness and wellness goals starting in the new year. Trainers like me used to see spikes in new gym memberships and requests for strict meal plans (instead of spikes in Coronavirus variants and virtual training sessions). If you are struggling with motivation and finding a goal that resonates with you, here are 15 some of my peeps are going for in the coming months that will influence their weekly fitness routines.

Read More