Try These 6 Moves for a Strong Back

Try These 6 Moves for a Strong Back

In this video I show you six of my current favorite lower and mid back strengthening exercises that also force you to work your core and arms making for a terrific workout. If you are working on weight loss you can circuit these moves in sets of ~15 or more reps with 60s rest between sets. If you are working on basic strength you can increase the weight and try 3 strict sets of 12 reps with 60s-90s rest in between. Or if you're looking to hypertrophy (build muscle) up the weight even more and try 4 sets of 8-12 reps and give yourself 90s-120s rest in between sets. For more info on how to build a strong back and for more advanced back moves check out this blog post.

Read More

Try This Killer Bicep Bootcamp to Make Those Gunz Grow

Try This Killer Bicep Bootcamp to Make Those Gunz Grow

It might be Fall in most of the country but in San Francisco we're getting ready for our "second summer" in October. And for a lot of SF boys Folsom is coming up which means chests and biceps will be front and center in a few weeks. Looking to get a good bicep pump and stimulate hypertrophy of your gunz? Give this bicep bootcamp a go. It uses a variety of modalities (cables, barbells, dumbbells and TRX) and includes some advanced strategies like eccentrics and drop sets to make both your bicep heads safely bulge.

Read More

Your Motion to Move (in Three Planes) Is Granted

Your Motion to Move (in Three Planes) Is Granted

Busy professionals spend the bulk of their days sitting at their desks, in meetings, on planes or in cars. Even the most disciplined can struggle finding enough time to stretch, do cardio and lift weights—all of which we know improve mobility, reduce pain and improve brain performance, not to mention improve the way we look and feel. When they do find time to move, they often don’t realize their exercises are keeping them exclusively in one “plane of motion.” Most of us need more planes of motion training in our workouts. But what does that mean? Read on in my latest Fit Counselor column for Law.com.

Read More

9 Useful Gym Machines

9 Useful Gym Machines

US News & World Report asked me and several other top fitness pros which machines in the gym are best for women. Note, these machines are great for both genders. Women belong on the bench press just as much as men. And men could benefit from traditional "female" exercises like pilates, barre and glute kick backs. Many folks, male and female, aren’t comfortable lifting free weights and barbells, but they still need to tackle resistance and cardio training in their workouts. Here are nine user-friendly gym machines anyone can use to get in shape. And for a tutorial on how to row with great form check out this post with pal Lauren Barkan.

Read More

JJFit and Garmin Coach Help You Get Race Ready

JJFit and Garmin Coach Help You Get Race Ready

I was thrilled and honored to be asked by the folks at Garmin to contribute some of my best tips for getting race ready for a 5k, 10k and half marathon to the kick *ss Garmin Coach app. Garmin Coach has everything you need to safely train for a big event including helpful articles with advice from yours truly! If you’re considering a race in the coming weeks or months check out these resources: Helping Your Body Handle Long Distances and Your Race Nutrition Plan. And give Garmin Coach a try!

Read More

What to look for in a gym buddy (MEL Magazine)

What to look for in a gym buddy (MEL Magazine)

Trying to find the perfect workout partner — one who keeps you motivated, even when you can barely bench 100 pounds — can feel a lot like looking for a beefy needle in a sweat-drenched haystack. And like any relationship, even when you think you found the one, the squat to your deadlift, they could very well pack their gym bags and leave you and your swole bod for another even swoler bod. Check out my interview in MEL Magazine for advice on how to find your ideal gym partner.

Read More

Don't Neglect Planes of Motion Training

Don't Neglect Planes of Motion Training

Many of us could benefit from more "planes of motion" training in our workouts. In a nutshell, the body is designed to move in three planes of motion: sagittal (like in a squat or bicep curl), frontal (like in a lateral lunge or side cable raise) and transverse (like in a "curtsy" lunge or a bicycle crunch). Most of us live almost exclusively in the sagittal plane limiting our functional mobility, strength and performance. Read more about the importance of planes of motion. in addition to standard sagittal exercises (which are still great) consider layering in more frontal and traverse moves to your program for your lower body, upper body and core.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

Want to Grow Your Pecs? Try This Chest Workout.

Want to Grow Your Pecs? Try This Chest Workout.

In this video Marcia Robles and I demonstrate six movements that use a variety of modalities (dumbbells, cables, barbells), angles and rep ranges to maximize muscle growth in the chest. If you're looking to grow your pecs, give this program a look.

Read More

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

Read More

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.

Read More