While a well-balanced diet will often provide you with the nutrition you need for daily life and function, a fitness program or regular exercise might mean that you need a little more of a boost. I've put together a list of five supplements that you probably need to know about.
Read MoreThis is one of my favorite mobility drills for tight hamstrings, IT bands and basically the entire leg from the toes to the hip all the way into the lower back. Why does it work so good? Because it’s a “neurofascial stretch” meaning it targets the muscles, fascia and nerves across several joints as a system. If you’re feeling tight, doing a lot of running or just generally want to improve your mobility give it a try!
Read MoreExercise means sweating and sweating can lead to skin-related issues like irritation, inflammation and breakouts. Fortunately, there are some simple steps you can follow to avoid these problems and protect your skin without sacrificing your fitness goals. I used to get terrible adult acne. And it really upset me. So I saw a dermatologist and esthetician and they gave me some great tips for keeping skin in great shape when working out.
Read MoreMany of us don’t have awesome awareness or control of our pelvis. This can stem from long hours sitting which tightens the hip flexors and weakens the glutes and core causing the pelvis to shift into an “anterior tilt”. If we can’t neutralize this tilt we can end up moving through the lower back in a way that hurts and can lead to injury. In this video I'll show you a great drill for mobilizing the pelvis and for strengthening the glutes and core.
Read MoreAbout 50 million Americans participate in some form of running or jogging, according to a 2020 report from the Sports & Fitness Industry Association. This year, with running events like the San Francisco Marathon set to resume in September, it’s a great time to get in gear and start training.If you want to maximize the many benefits of running and prevent injury, you first have to get yourself some dedicated running shoes. Here’s a handy guide to help you find your perfect pair.
Read MoreI first started experimenting with Blood Flow Restriction (BFR) or “Occlusion” training back in 2017. At first I was skeptical of this gimmicky looking technique for “bio hacking” muscles to grow faster with less work. Frankly, I figured it was another unsafe or ineffective scam by the fitness industry trying to sell me something I don’t need. But, as a trainer, I try to have an open mind and test different lifting styles and products to gain firsthand experience to pass along to my clients. In the end I’ve found that with the right cuffs and under the right circumstances it can be a safe and helpful way to build muscle.
Read MoreAs a trainer, I often work together with my clients’ physical therapists to ensure the safest and most effective rehab program from an injury. If you think you may need a physical therapist, it's crucial to choose the right one for your injury. Don’t delay or assume that the issue will fix itself. You only have one body, and you should take the best care of it. Here are some important factors that will help you make your decision and questions you’ll want to ask.
Read MoreRecently a friend asked my thoughts about “mindful eating”. In short, Mindful eating is based on mindfulness, a Buddhist concept. It's a beautiful concept and one I strive to achieve. But it takes a very long time in today’s world. And for folks looking for a more basic, first step to change it can be overwhelming. In my experience success can more often be achieved by first tracking one’s food for a period of time to achieve the right calorie goals while making room for the foods you love.
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 MoreJoin me and the legendary drag queens of the Castro Donna Sachet, Paju Munro and Katya Smirnoff-Skyy for a hilarious 45-minute total body workout. All donations benefit the great work at NewsUpNow.org helping to keep the arts and entertainment sector alive in the Bay Area. Choose your own donation from $1-$100 and watch the video here.
Read More“How low should you go?” Read my answer in my latest interview by Kim Grundy, DPT for LiveStrong.com.
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 MoreI've been obsessed with my Blueberry Explosion Protein Muffins for years. I make them every Sunday and have two every day as a post workout treat. This week catastrophe happened. I ran out of blueberries and was too lazy to go to the store. But I did have apples so I figured, why not?! The result was a delicious reinvention of my favorite recipe. I call them JJ’s Basic B*tch Pumpkin Spice Apple Protein Muffins. Give them a shot and I hope you enjoy!
Read MoreJJFit Mobility Minute! If you are feeling tight in your hips and/or lower back try doing this “hip box” drill in the morning or before your next workout!
Read MoreROAR. This "beast" hold is one of my favorite exercises for building strength and stability in the core and shoulders.
Read MoreFor all my east coast (and Texas!) peeps! Need to strengthen that core so you can work that snow shovel safely? Check out my tips (including videos) in this MEL Magazine interview!
Read MoreEver wondered how long you should hold a plank? Check out my interview in LiveStrong to find out!
Read MoreMy pal Ian at MEL Magazine came to me with a common problem. As he puts it, "My dog’s interpretation of a 'walk' is more like an opportunity to amputate my arm, and I can’t say he hasn’t come close to succeeding." Yep, his dog is stronger than him (and probably a young Arnold Schwarzenegger, too). If you can relate, give his latest post a read with expert advice on how to walk a dog that’s stronger than you, including my #1 strength training move to help you get the upper hand (which I call the “Auggie row” named after my favorite pup.
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 MoreThe doorway pull-up bar is a classic piece of at-home exercise equipment. It checks all the boxes: Cheap. Detachable. Easy to stash in the closet when you realize exercise really, really sucks. But despite its convenience, the doorway pull-up bar does have one foible: It can demolish your doorway, especially if you weigh more than a penny. The good news is, there are a couple simple ways to prevent doorway damage, and doorway pull-up bar alternatives for you extra heavy kings. Here are some things to keep in mind from my pals at MEL Magazine.
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.
