Crush Your 10K Goals with this 8-Week Training Program

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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.

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JJFit in the News: How to Work Out on the Keto Diet (LIVESTRONG.com)

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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.

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Flip Turns 101

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Flip Turns 101

I’ve always wanted to be one of the cool kids in the pool and do those fancy flip turns while swimming laps. Turns out, flip turns not only look cool, but they’re also super efficient allowing you to improve your speed and save valuable energy. But like lots of things, they can be tricky to master and require practice and persistence. I was lucky enough to get a 1/1 lesson from the amazing Anne Kuenning and in this video she demonstrates how a good flip turn looks and then explains/demos the three most common flip turn mistakes.

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Inspiring Cycling Stories to Motivate You

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Inspiring Cycling Stories to Motivate You

Sometimes, all it takes to get motivated is changing your internal dialogue, as was done by one of the clients here at Jonathan Jordan Fitness. Alejandro, explained that he had to “learn to change the inner voice from ‘Ugh . . .’ to ‘Come on! You can do it!’" And that worked! Other times, though, it takes a serving of inspiring stories to motivate someone. So without further ado, here are four similar stories that can motivate you to saddle up and get fit. 

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For the Healthiest Food in the FiDi Lite Bite Is Where It's At!

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For the Healthiest Food in the FiDi Lite Bite Is Where It's At!

Finding TRULY healthy lunch options, especially in downtown San Francisco, can be a wild goose chase. The city is littered with quick serve restaurants and pop ups marketing themselves as “fresh”, “light” and “natural” but when you look closely you find hidden calories, astronomical amounts of sodium and food devoid of any real nutrition. But there is one option that stands out—Lite Bite. Having Lite Bite’s DELICIOUS proteins, veggies and salads as options for a quick lunch, snack or dinner, is a godsend.

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The Best 5 Minute Warm Up and 14 Other Running Tips

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The Best 5 Minute Warm Up and 14 Other Running Tips

If you follow me on Facebook or IG you know I caught the running bug this year. I finished my first half marathon in under two hours and managed to log 13-20 mile runs four weeks in a row without injury. This is a huge change for me. Before this year I’d never managed to get more than 5 miles without pain. I credit my improvement to working on my ankle mobility, having my gait analyzed and spending just five minutes prepping my body to run with this simple, effective warm up routine. Check it out along with 14 of my other best running tips.

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Four Advanced Moves for Building a Strong, Balanced Back

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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.

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Roll Your Feet for Improved Mobility and Performance

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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.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

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Q: Can You Really Hit Your Ideal Protein Goal? A: Yes! Here's How.

Many of my nutrition and training clients find success in flexible dieting. If their goal is fat loss, the most important thing is to maintain a modest calorie deficit over time. But if maintaining or building lean muscle is also a goal, we have to make sure they are hitting their protein target. Sometimes this means aiming for ~175-200g protein in a day on a ~2,400kcal diet which can seem impossible at first. So here is a sample day for how that can be achieved that won't leave you starving and will likely leave you feeling full and satisfied. 

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Want to Grow Your Pecs? Try This Chest Workout.

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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.

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Tired of the treadmill? Sick of the Elliptical? Try Rowing.

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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. 

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30+ Playlists to Fuel Your Workouts

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30+ Playlists to Fuel Your Workouts

My Body Challenge students are always asking me for my playlists. So I've made them all public on my Spotify profile. There you'll find more than 30 Body Challenge playlists and I'll continue to add new ones each week. If you have a favorite song you'd like hear in class, please send it along! I love getting music ideas from my peeps.

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Ditch the Crap: Try These Healthy and Tasty Snacks

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Ditch the Crap: Try These Healthy and Tasty Snacks

When the mid-morning, mid-afternoon or late night munchies hit, be ready. Don't fall prey to office vending machines, desktop candy bowls or those left over cookies from a client meeting. Get your booty to Trader Joe's and make sure you have some of these healthier (and still super tasty) options on hand at work and home to tide you over. Presented here in somewhat random order. Enjoy!

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Busy Schedule? Just Add Water (and Veggies and Protein)

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Busy Schedule? Just Add Water (and Veggies and Protein)

Most of us don’t realize how poor our diets really are. And the hard truth is that even if you are finding time to exercise, you can’t exercise away a poor diet. Check out these clean eating tips from my latest Law.com Fit Counselor column. 

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Podcast: Is Your Law Firm Making You Flabby? Now Hear This.

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Podcast: Is Your Law Firm Making You Flabby? Now Hear This.

Carving out the time to stay fit is tough for lots of lawyers who spend long workdays sitting on their duffs. In this Legal Speak episode, we talk with Jonathan Jordan, a fitness trainer at Equinox in San Francisco and corporate wellness consultant. Jordan, also a Law.com columnist, works with a number of busy lawyers who want to combat the effects of their high-stress, but sedentary jobs. As he explains, even small changes in daily routines can make a difference. And when that happens, lawyers—and their firms—reap the benefits.

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What's in your gym bag?

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What's in your gym bag?

People generally hit the gym to look and feel better, whether it’s seeing gains while lifting weights, reaching a goal on the treadmill or even making a new friend after a class. But before you pop in your earbuds and work up a good sweat, you should consider what’s in your gym bag. Check out tips from me and other fitness pros in this article from Community Health Magazine. 

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