I've been having a lot of conversations this month with clients about alcohol, epigenetics and the physical effects of stress on the body. So when I came across this podcast that covers all these topics and more I was fist pumping the air in delight. So if you're interested in the latest science of stress and possible ways to tackle it, give it a listen.
Read MoreI've been dragging my feet on meditating lately. I know 110% that it would benefit me. But sometimes humans are stubborn and won't pick up the tools we know will help (same with exercise and nutrition for a lot of folks). So when Peter told me about this app offering a 30-day free trial of daily positive affirmations I was intrigued. I've been listening to one or two a day for a week and I am starting to notice a difference. It feels a little silly at first, but I recognize that's part of the negative programming in my brain. I appreciate the science and research behind this idea and how it leverages the brain's neuroplasticity to pre-program negative patterns. Two thumbs up! Let's get some positive self-talk going in 2024!
Read MoreThis might be the most important thing you hear all year. "You don't have to finish the year strong." It's ok to just finish. This episode of my pal Allison's podcast made me feel seen. I shared it with clients and friends and it helped many of them connect with how they are feeling right now. I listened to this while walking to an ultrasound appointment yesterday because "surprise" in the midst of "finishing strong in December" my body informed me it had other plans. (Note, I'll be fine. I'm just being forced to slow down. Getting "older" is a trip!) I encourage you to take 30 minutes to listen to this episode to embrace alignment over achievement for the rest of the year.
Read MoreI 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 MoreIn 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 MoreBoom! 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 MoreThe 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 MoreThere 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 MoreTraditionally 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 MoreThe concept of “grounding” or “earthing” is an interesting one. On the surface it seems simple and rather intuitive: humans need to connect physically with the Earth to optimize our health. To ground you simply place your skin (usually feet or hands) in direct contact with the Earth (like natural grass, dirt or sand--no artificial surfaces). The health benefits of stepping away from our busy lives to move our bodies, get fresh air and sunlight and be in nature are proven and widely accepted. Fledgling research adds another fascinating potential benefit of this practice that Morgan and I discuss in this short five minute video.
Read MoreIn this month’s edition of "Couch Talk with Morgan and JJ" we take a few minutes to share some goal setting strategies that will help you find the right goals for where/who you are and how to prepare and plan to succeed!
Read MoreThis post isn’t about how to eat to lose fat or gain muscle. Those are great goals and I help people do that all the time. You can get that for free in my guide. This is about something different. This post is about looking at your routine and what you’re eating in a day and making incremental, manageable improvements. The goal is simply to do something kind for your body not so you look better, but so you feel better physically and emotionally because you know you are doing something good for your health.
Read MoreA huge thank you to my JJFit On-Demand subscribers who have continued to stream my recorded workouts over the past few months since we retired my live weekly Zoom class. I was in such a grumpy mood today and decided to get off my duff and do this class and I'm so happy that I did! Any donations to this class or any class from my library in the month of May will be given 100% to Planned Parenthood.
Read MoreI shared in my latest newsletter the idea of picking just one thing to make things better. My one thing these days is to better connect with gratitude. The proven physical and mental benefits of a gratitude practice are undeniable. Gratitude can improve many aspects of your wellness including reduced pain, better physical performance, improved sleep and even better relationships.
Read MoreThis is why I do what I do. I'm super proud of my virtual training clients like Dan, Chris, Alycia, Kimberly and Michael. Together we've overcome a lot of challenges to develop customized effective, safe and challenging wellness programs that evolve based on their needs and includes 1/1 virtual personal training, virtual group fitness and nutrition coaching. Seeing my clients thrive all over the country gets me jumping out of bed each morning. Well... that and coffee.
Read MoreHow many hours do you dedicate to exercise each week? Well, the Center for Disease Control and Prevention recommends that adults participate in moderate-intensity physical activities for 150 minutes per week or in high-intensity exercises for 75 minutes every week. Moreover, you should also be doing muscle-strengthening activities at least 2 days a week. There are a lot of strategies that can be employed so that busy professionals can incorporate a few minutes of exercise into their schedules. And here are a few of them.
Read MoreWhen I met Kimberly in February 2020 for a quick chat to discuss training together I was super excited. She wanted to build a strength training program to help her recover from a hip injury and to get her feeling strong and balanced in her body. She was everything I look for in a client: ready, willing and energetic. And then COVID hit.
Read MoreI'm super proud of my client and friend Bradley Fenner who hasn't let 2020 stop him from reaching his fitness goals. This month Bradley, a 56-year old lawyer, successfully completed a Dipsea "Quad Quad". That means this avid runner managed to traverse the iconic 7.1-mile Dipsea Trail between Mill Valley and Stinson Beach 16 times for a total of 113.2 miles (and nearly 37,000 feet) in just under 34 hours. Let that sink in and read all about Bradley’s journey.
Read MoreIf you’re looking to trim down, figuring out the secret sauce for saving muscle while losing fat can feel pretty overwhelming. For the best science-based, medically reviewed advice from me and other leading experts give this Greatist article a look and let me know if you have any questions.
Read MoreOnce a month I gather the best fitness and nutrition news, tips and videos from my blog into one handy email. I never share email addresses with third parties and you can unsubscribe at any time. Check out past issues.
