I love a good nap (and so does Artie!). But there's a lot of misinformation and confusion around "the rules" of napping. This post from the folks at Whoop is super helpful so you can start napping like a pro.
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 MoreI’ve written about BFR (“Blood Flow Restriction”) or “Occlusion” Training on and off since 2017. This modality of resistance training has been clinically proven as a way to effectively and safely “hypertrophy” muscle. So when I was recently visiting my AMAZING physical therapist Dr. Mark Bautista, I was surprised to see patients being treated with BFR cuffs. I asked Dr. Mark about it and I learned about the deluge of recent clinical studies that have broadened the usage of BFR to include injury-specific rehab/prehab, sports performance, endurance, strength as well as traditional hypertrophy.
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 MoreJoin Morgan and JJ for a discussion on the science and strategies behind getting better sleep. In this hour-long recorded Zoom workshop we’ll talk about the science behind the latest sleep research and review strategies and tips that have helped our clients improve their sleep to become healthier humans and better professionals.
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 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 MoreFoam rolling is a great way to take care of tight tissues and to mobilize your joints. But there are some things to avoid. Check out my latest collaborating with LiveStrong for tips from me and other fitness pros. And check out all my LiveStrong interviews here.
Read MoreNothing like waking up and finding you’ve been quoted as an expert in virtual fitness coaching in a US News & World Report story!
Read MoreNow more than ever it’s critical that we practice preventative care to boost our immune systems, manage stress and tend to our body’s needs. I’ve been curious for a long time about Naturopathic Medicine and how/if it integrates with traditional Western Medicine. Can Naturopathic modalities help reduce our chances of contracting COVID-19 or minimize its impact if we do contract it? I interviewed Dr. Ashton Perroni, ND to help shed some light on these questions and more.
Read MoreEtiquette aside, some evidence suggests that a hot shower before exercising can increase your body temperature, encouraging blood flow and loosening any tense muscles, which should theoretically result in an easier workout. Unfortunately, though, since your body temperature will be higher to begin with, the chances of you burning out earlier in your workout are also higher. On the flip side, studies indicate that taking a quick cold shower, particularly before some cardio, can help the body withstand prolonged exercise at higher intensity levels, since the cold temperature lowers your heart rate, leaving both your muscles and heart with more room to keep on pumping during a workout before they inevitably overheat. For more on this “heated” topic, checkout my interview on the DSC Blog.
Read MoreWhen it comes to exercising, a morning workout has several advantages. Shift your workouts to the a.m. hours to reap the rewards with these simple strategies from me and other leading coaches in this RealSimple.com article by my pal Karen Asp. And check out these posts from the JJFit.com archive for more advice on improving your sleep.
Read MoreConventional 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!
Read MoreMany lawyers know they should be taking better care of themselves but don’t have enough time and aren’t sure where to start. Lawyers struggle with long hours spent in client meetings, in court, at computers, and hunched over mobile devices. This all takes a painful toll on their bodies. Checkout my guest post on the CEB Blog for some of my most impactful, realistic tips, which have helped hundreds of lawyers make small, manageable changes to improve their health. And you can experience my wellness advice to lawyers in CEB’s program Attorney Wellness, available On Demand.
Read MoreMany 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 MoreMany of us know we should probably meditate more to help reduce stress, improve brain functioning and even to reduce pain. But like lots of good intentions we forget, get frustrated or just flat out don’t know where to start. Here’s a little secret: you can meditate for as little as two minutes a day and you don’t have to do it perfectly. In this post I share the highlights from one of my most popular corporate wellness workshops: Meditation 101. With an open mind, patience and consistency anyone can begin to benefit from this mindfulness practice.
Read MoreI suffer from occasional muscle spasms in my back, hip and leg due to an old injury. Years of mobility, strength and core training plus the care of some amazing chiropractors, physical therapists and CMTs have minimized my flare ups. As long as I’m careful and catch signs of trouble early I’m usually golden. But every once and a while I get a doozy of an attack and when I do, in addition to traditional chiropractic and massage, these four treatments help reduce my pain and get me back on my feet again.
Read MoreYou’re not doing your arms any favors by taking long breaks between sets. Checkout my interview with tips on timing your rest and proper gym etiquette in this MEL Magazine interview by Andrew Fiouzi.
Read MoreI get so tired of gimmicky, unsafe and ineffective products promoting unrealistic promises of trim waistlines and washboard ads. While fat loss is generally a function of "calories in, calories out" there are some helpful cardio and nutritional methods for helping stimulate fat loss. These five methods have helped many of my clients over the years get lean and more healthy safely and with minimal kicking and screaming.
Read MoreCurious why the scale can be such an unreliable tool for measuring your progress? Checkout my interview in MEL Magazine for some better ways.
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.
