10 Simple Ways to Reduce Chronic Stress for Improved Fitness

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10 Simple Ways to Reduce Chronic Stress for Improved Fitness

Thanks to today's fast-paced, technology-centric world coupled with sedentary lifestyles, we are bombarded constantly with low and high levels of mental, physical, emotional and physiological stress. These chronic stresses are inhibiting our bodies' natural self-repair mechanisms that fix broken proteins, kill cancer cells, retard aging and fight infections. We are the most overweight, under active generation in history existing on diets of processed foods and suffering from damaging mindsets. In this post I'll explore some practical, scientifically proven methods for reducing stress that can take as little as one minute/day. 

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What We Can Learn from Metabolic Testing

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What We Can Learn from Metabolic Testing

I'm a big fan of knowing what's going on with my body. And if there are simple, affordable tests I can take that can give me useful, actionable data to improve my health and inform my fitness program I'm all for it. So I recently engaged a local office of DexaFit to obtain a Dexa Scan Body Composition Analysis, RMR (Resting Metabolic Rate) Test, V02 Max Test and  Fit3D Posture Scan. In this post I outline what I learned from these tests and how I am applying that knowledge to optimize my fitness program. I've also included links to my full reports and photos from my experience to help you decide if similar testing makes sense for you.

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Why Returning to the Gym Is So Tough After a Long Break

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Why Returning to the Gym Is So Tough After a Long Break

If you're making it back to the gym after an August hiatus (or longer), you may be in for an uncomfortable reacclimation period. If you've been on a break, don't expect to jump right back in where you left off. You may need to cull it back a bit and be prepared for some soreness and possible nausea or dizziness. My pal and writer Ian Lecklitner chronicled his return to the #fitfam life in his MEL Magazine story You’ll Feel Like Crap for at Least Two Weeks After You Start Working Out Again. Check it out for tips from me on what you can expect and how you can minimize your pain. 

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Why Your Devices May Be Ruining Your Health (and What To Do About It)

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Why Your Devices May Be Ruining Your Health (and What To Do About It)

As a personal trainer in the heart of San Francisco's financial district, I've worked with hundreds of stressed out, A-type technology junkies (and I love them all!). Every day I see firsthand the negative impact computers, cell phones and other devices is having on our mental and physical health. Whether you are reading a scathing email from your boss or scrolling through funny cat videos on Facebook, the impact on the body and central nervous system can be damaging.  But there are some simple inventions/lifestyle adjustments you can do to help mitigate these effects without going completely off grid.

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Curious About Cupping? Dr. Jay and JJ Demo How It Can Improve Fascia

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Curious About Cupping? Dr. Jay and JJ Demo How It Can Improve Fascia

From Michael Phelps to Ryan Seacrest to the girl squatting next to you in the gym, cupping (or "myofascial decompression") is becoming an increasingly popular modality to help with fascial dysfunction. Perfectly round telltale "bruises" are making their way onto backs, shoulders and hips everywhere and are raising eyebrows from those who don't understand what they are. I've personally experienced positive results from cupping as part of an integrated physical therapy program in the past. So I enlisted the awesome Dr. Sarah Jay from GSPORTS Physical Therapy to discuss and demonstrate how cupping can help improve fascial health and mobility. 

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SF's Top Spin Gurus Share Form Fixes, Coaching Tips and Programming Recommendations

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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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How to Focus Your Yoga Practice: Foundations for Beginner and Advanced Students

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How to Focus Your Yoga Practice: Foundations for Beginner and Advanced Students

Yoga means to yoke or to union. It’s a practice meant to connect us with ourselves and to put us at harmony with the world around us. But we live in fast-paced, technology-driven times and many of us demand perfection of ourselves at work, at home and even on the mat. Whether you’re contemplating taking your first yoga class or you’re a yoga veteran struggling to find that union during your Asanas practice, watch this two minute video of the lovely and amazing Morgan McEvilly. Morgan then demonstrates and cues three foundational poses you can use both at home on your own and in practically any typical yoga class.

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