How Long Would It Really Take 'Endgame' Thor to Go from Hardbody to Potato?
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Curious how long it would really take Endgame Thor to go from hardbody to couch potato? Check out my interview in MEL magazine.
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Fit Pros to Watch: Q&A with Brandon Kolar
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Clients and friends often ask me who inspires me in the fitness word. Who do I look to for inspiration, innovation and perspiration? I stumbled upon Brandon Kolar's IG last year and his is one of the few accounts I follow religiously. He knows his stuff and his latest project, 365 Days of Exercises, gives so much to the community that I had interview him for JJFit.com. Simply put, he's someone to watch and follow!
Read MoreMetrics That Matter: VO2 Max
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Many fitness assessments focus on aesthetic goals. And that's totally cool! It's healthy to want to look good. But I also recommend tracking metrics that measure health and performance. One of my favorites is the VO2 max.
Read More5 Common Workout Excuses Keeping You Out of the Gym—and How to Beat Them
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The toughest part about committing to—and sticking with—an exercise program is getting your mind to go along with it. Learn how to jump over five mental hurdles and confront common excuses that could derail your best intentions. Check out my interview in Real Simple for tips from me and other coaches.
Read MoreExercise Your Way to Becoming Smarter
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Simply put, the lack of movement diminishes brain power. Check out my latest Law.com Fit Counselor column for the latest research and tips for how to use exercise to improve your brain functioning. Get those brain gains, brah!
Read MoreSo You’re Not a Morning Workout Person—Here’s How to Become One
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When 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 MorePodcast: Pivoting When Work Gets Out of Whack
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As a corporate and private personal trainer, massage therapist with my own studio, group fitness instructor, nutrition coach, corporate wellness consultant, blogger, writer and occasional model (::hair flip::) I have a lot of demands for my time and attention. I love what I do and it’s easy to let my work life and business take over and eat up all my spare time leaving little to none for the other parts of me. Several times over the years while building my little JJFit Empire I’ve found myself overwhelmed and off balance and had to reset and reprioritize my projects. In this episode of PM for SB Podcast I share my experience, strategies and tools for pivoting when things get out of whack.
Read MoreDon't Tell This Guy That "Calorie Counting Doesn't Work"
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Every so often I’ll stumble across a media article saying “calorie counting” doesn’t work. Complaints that it’s too restrictive, too big a hassle and doesn’t align with the latest in nutrition science are the biggest arguments made against this age-old method. But when we dig into the details, most of these stories don’t actually discourage “food tracking”; they discourage extreme caloric deficits, diets lacking in quality and obsessive behaviors around food. I also discourage these dangerous practices, but I maintain (as do many nutritionists and experts) that “food tracking” can be a very effective tool for weight loss. Recently, my partner Peter lost over 20# through food tracking and he feels better than he has in a long time. I asked him to share his experience and to give those struggling some tips based on what’s worked for him in this Q&A.
Read MoreHow to Lift Your Way to a Bigger, Smarter Brain
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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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Ouch! Too Much Sitting Leads to Muscle Pain. What to Do? (Law.com)
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Many of my clients suffer from occasional muscle spasms in the back, hips, legs and shoulders due to what I call “desk life.”Mobility, strength and core training can help guard against these problems, but sometimes it’s necessary to go a step further to help treat and prevent flare-ups, whether they’re caused by too much sitting or by an injury. Common ways to deal with muscle spasms include visiting a chiropractor, physical therapist or massage therapist. But there are some less common ways. Check out my latest Law.com column for four treatments that many of my clients have used to reduce pain and get back on their feet again.
Read MoreSF's Top Style Gurus Talk Gym Fashion and Shopping Tips
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Sometimes a workout can feel more like a fashion show and if you live in the Bay Area a nice dinner out can look more like a SoulCycle class. Fashion and fitness are becoming increasingly intertwined as luxury athletic wear and “fit fashion” are dominating not just the gym but also the streets, our favorite restaurants, airplanes and even the office. I asked three of the San Francisco’s most fashionable style gurus their thoughts on this growing trend, their “go to” gym styles and how those of us on a budget can look current and appropriate without breaking the break.
Read MoreHow Many Calories Does Sex Burn? (Shape Magazine)
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As if you need another reason to do it. Check out my interview in Shape Magazine for the skinny on how many calories you really burn during sex and a few tips for improving your… uhm… “cardio workouts.”
Read MoreWhat to look for in a gym buddy (MEL Magazine)
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Trying to find the perfect workout partner — one who keeps you motivated, even when you can barely bench 100 pounds — can feel a lot like looking for a beefy needle in a sweat-drenched haystack. And like any relationship, even when you think you found the one, the squat to your deadlift, they could very well pack their gym bags and leave you and your swole bod for another even swoler bod. Check out my interview in MEL Magazine for advice on how to find your ideal gym partner.
Read MoreRegular massage-therapy sessions can help improve health, reduce stress
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Thinking about booking a massage appointment to alleviate some stress? It’s a great idea, one you might want to incorporate into your regular routine. Though most of us view a massage as a sporadic luxury, perhaps something we get around to doing once or twice a year, regular massage therapy has multiple boosts for mental and physical health. Checkout my interview in In Good Health from Tribune Online Content to learn more. And if you're ready to book a massage checkout my rates and schedule here.
Read MoreDealing with a Life-Changing Injury? Read How This Dancer Got Creative... and Some Stickers.
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I met Alycia shortly after she received some life changing MRI results that impacted her fitness routine and super active lifestyle. This dancer and lover of movement and yoga wouldn’t let a little thing like the deterioration of cartilage in her first phalange (aka a “bum big toe”) rob her of her joy. Over the last several weeks we’ve worked together to create a robust strength, mobility, cardio and nutrition program for her that adjusts her exercises to account for her injury and strengthen around it.
Read MoreCEB Blog: Easy Tips for Lawyers to Improve Their Health
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Many 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 MoreDon't Neglect Planes of Motion Training
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Many 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 MoreThe 10-Minute Workout a Busy Lawyer Can Do (Almost) Anywhere
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Traveling and working long hours put a lot of stress on the body, so it's important to carve out even just a few minutes to move and breath. Check out my latest Law.com column for a video of my favorite 10-minute workout perfect for at home, in a hotel or at your gym.
Read MoreWhy This Former Athlete Turned White Collar Pro Refocused His Approach to Fitness
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From the minute I met Chris C. I was impressed. This former college athlete turned white collar finance professional has some very admirable goals and a commitment to them that is inspiring. He wanted help developing a program that would make his body more mobile, more endurant and strong for the long haul. There’s nothing wrong with aesthetic goals. I have them myself. But it’s uncommon these days for a man in his 20s to tell me he wants to move better, longer and stronger. That he doesn’t want his desk job to destroy his body and that he just wants to be the best version of himself possible. I am so lucky to work with clients like Chris (including his roommate and gym buddy Chase) and I’m honored he took time from his busy life to share his thoughts and reflect on his progress with me for this Q&A.
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