How to Lift Your Way to a Bigger, Smarter Brain

How to Lift Your Way to a Bigger, Smarter Brain

Conventional wisdom — and that weird librarian from middle school — say reading books is the best way to become smarter. But new research shows that pumping iron can also bring about significant cognitive gains, and the more you exercise, the smarter you become. Check out my interview in MEL to learn how to increase brain-derived neurotrophic factor (BDNF) for increased neuronal plasticity through a mix of HIIT and long duration training. Gotta get those brains, bro!

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Don't Call It a Comeback: Moderate-Intensity Exercise Is Still Effective

Don't Call It a Comeback: Moderate-Intensity Exercise Is Still Effective

With all the hype and media attention given to high-intensity interval training (HIIT) over the past few years, you’d think everyone was doing it—and maybe they are. If they’re not, they may not be doing anything, believing if they’re not killing themselves during a workout, they’re not really gaining any benefits. But here’s the thing: Recent studies show that moderate-intensity activity still has many benefits. Check out my interview in the August 2017 issue of American Council on Exercise (ACE) Certified News for details on the latest research and tips for now to incorporate steady-state cardio back into your program. 

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When Firm Life Makes Them Flabby, Lawyers Call This Trainer

When Firm Life Makes Them Flabby, Lawyers Call This Trainer

Lawyers face unusually long hours and high amounts of stress in their work. Hours on end sitting and typing, anxiety inducing deadlines and little time for proper meals and adequate rest can leave many of them wondering why they chose the law for a profession. I work with A LOT of lawyers. And my clients will tell you, it doesn't have to be this way. With a practical and efficient fitness program (and the right coach) even the busiest attorney can achieve balance and health without sacrificing his/her career. In fact, my clients say they're actually better lawyers because of it. For more details, check out my interview with Leigh Jones from Law.com: When Firm Life Makes Them Flabby, Lawyers Call This Trainer.

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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 Deal with Fasted Cardio?

What's the Deal with Fasted Cardio?

Fasted cardio has become a popular practice among fitness folks looking to shed unwanted body fat. Research is fairly convincing that performing cardio in the morning before eating can, for some, help burn more body fat (up to 20%) and *may* help target fat loss in problem areas like the abdomen and thighs for those with already low body fat percentages. So should you try it? That depends. 

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HIIT It for 20 Minutes to Burn Fat, Improve Endurance and Strengthen Legs

HIIT It for 20 Minutes to Burn Fat, Improve Endurance and Strengthen Legs

This is the time of year when a lot of folks get the fitness f*ck its. End of year deliverables, travel plans, holiday parties and sugary (boozy!) treats everywhere can make us feel powerless over our schedules, diets and fitness goals. I get it. But rather than starting 2017 feeling bloated, fatigued and defeated consider trying one of my favorite efficient and effective high intensity interval running programs. Scrape together 20 minutes a few times per week to start burning body fat, improving your cardio endurance and building strength in your legs. 

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Versa Climber: One of the Best and Least Used Assets in the Gym

Versa Climber: One of the Best and Least Used Assets in the Gym

I like to think of the Versa Climber as the Regina George of cardio equipment. She's fabulous but she's evil. Just ask my clients TrishDubJasonSarah or Tom. In all seriousness, the Versa Climber is one of the best and often most underused assets in the gym. It's an amazing tool for low impact, total body high intensity intervals that help burn fat, build strength and improve movement patterns. It's scalable to your fitness level, can be appropriate even for those with many common joint problems/injuries and is extremely efficient. So if the Versa Climber in your gym is collecting dust, give it a shot and get your quadruped swagger on

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