App: 15 Minutes A Day to Overwrite Negative Thoughts

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App: 15 Minutes A Day to Overwrite Negative Thoughts

I've been dragging my feet on meditating lately. I know 110% that it would benefit me. But sometimes humans are stubborn and won't pick up the tools we know will help (same with exercise and nutrition for a lot of folks). So when Peter told me about this app offering a 30-day free trial of daily positive affirmations I was intrigued. I've been listening to one or two a day for a week and I am starting to notice a difference. It feels a little silly at first, but I recognize that's part of the negative programming in my brain. I appreciate the science and research behind this idea and how it leverages the brain's neuroplasticity to pre-program negative patterns. Two thumbs up! Let's get some positive self-talk going in 2024!

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Podcast: You don't have to finish the year strong.

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Podcast: You don't have to finish the year strong.

This might be the most important thing you hear all year. "You don't have to finish the year strong." It's ok to just finish. This episode of my pal Allison's podcast made me feel seen. I shared it with clients and friends and it helped many of them connect with how they are feeling right now. I listened to this while walking to an ultrasound appointment yesterday because "surprise" in the midst of "finishing strong in December" my body informed me it had other plans. (Note, I'll be fine. I'm just being forced to slow down. Getting "older" is a trip!) I encourage you to take 30 minutes to listen to this episode to embrace alignment over achievement for the rest of the year. 

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What Good Can a Walking Desk Do?

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What Good Can a Walking Desk Do?

This simple little cheap treadmill has been a game changer for me. My expectations were low. I honestly had no idea it could be so impactful. Not only has it helped me burn significantly more calories during my workday (helping me stay lean) but it has reduced my lower back pain from sitting and standing. Certainly proof that movement is medicine! Hear all about it in this video.

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What Happens to Your Body When You Give Up Alcohol?

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What Happens to Your Body When You Give Up Alcohol?

I work with loads of successful, social and often high-stressed professionals who enjoy the occasional (or more than occasional) glass (or two or three or four) of wine (or cocktails) at the end of the day and especially at work events. Sometimes they want to talk about it. Sometimes they don’t. But usually at some point (typically during a plateau) I end up being asked what a reasonable alcohol intake looks like for their fitness and health goals. I don’t tell people what to do. I provide them information and tools and serve as a resource to hold them accountable to what they decide.

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Benefits of Vitamin B12: A Quick Guide to Boosting Your Health

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Benefits of Vitamin B12: A Quick Guide to Boosting Your Health

In the realm of essential vitamins, Vitamin B12 stands out as a powerhouse that plays a crucial role in our overall well-being. From boosting energy levels to supporting mental health, this vitamin can be a key player in maintaining a healthy and active lifestyle. Check out this guide with everything you need to know about B12 and how to get enough of it.

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How to Enjoy the Holidays Without Blowing Your Fitness Goals

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How to Enjoy the Holidays Without Blowing Your Fitness Goals

It's that time of year again when holiday parties, family feasts and travel plans can kill your fitness resolve and give you the nutritional "f*ck its". Don't throw in the towel. Here are three simple and effective tips you can use over the coming weeks to make sure you have a good time without blowing all your hard work. 

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9 Strategies for “Cleaning Up” Your Nutrition

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9 Strategies for “Cleaning Up” Your Nutrition

One of the many super fun parts of my job is getting asked by corporations and nonprofits to come in and give workshops on various wellness topics. This week I had a blast visiting my pals at the JCCSF to lead a discussion on my best nutritional strategies based on 10 years of 1/1 nutrition coaching. This is one of my all time favorite workshops where I review 3 beginner, 3 intermediate and 3 advanced nutritional strategies for body composition/weight management and optimal health. If you're curious about what my top 9 are here is a PDF of the deck.  

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How Much Does Sweating Define a Good Workout?

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How Much Does Sweating Define a Good Workout?

As days are getting shorter and the weather is getting colder there's no doubt that fall is knocking at our doors. For some folks this means changes to their workout routines especially for those who like to run, walk or ride outside. It reminded me of an interesting question I was asked by a reporter a few years ago. He noticed that around this time of year, he stopped sweating during his workouts and was worried this meant he was being less effective. How much does sweating define a good workout? Check out my answer in his article.

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JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

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JJFit Video Tutorial: How to Perform a Kettlebell or Dumbbell Swing

I love me a good kettlebell swing. It’s a staple for many of my clients and on-demand classes. Swings are great for building total body strength and really hitting those glutes and hamstrings. But it’s a move you definitely need to know what you’re doing to execute safely. Here’s a quick lesson if you need some tips for getting the most out of your swing and protecting your lower back! Don’t have a kettle bell? No worries, a basic dumbbell works great too!

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Practice "Safe Snacks" for Fat Loss

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Practice "Safe Snacks" for Fat Loss

In our house, the hour before bedtime is known as “Crinkle, Crinkle” time. That’s the time of night, after a healthy dinner, my husband and I tend to mosey over to the kitchen cabinet in search of snacks. And the “crinkle, crinkle” sounds of our favorite treats give us away! And before you know it, it’s easy to have eaten way more than you intended resulting in weight gain, indigestion, poor sleep and frustration. This happened to me a few months ago and it took some strategic thinking to course correct. There are loads of strategies out there. And I tried a few that didn’t work for me. Here’s what worked.

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JJFit In the News: How to Do the Wood Chop Exercise for Stronger Obliques

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JJFit In the News: How to Do the Wood Chop Exercise for Stronger Obliques

The wood chop exercise is a full-body move that strengthens your core — including your obliques — as well as your arms and legs. This exercise also boosts sports performance, especially in golf, baseball and tennis, as it improves rotational power. So I was stoked to collaborate with LiveStrong.com to discuss the benefits of several different variations of this move to create helpful demo videos. Read on to start chopping your way to a stronger core!

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Huberman Says! View Morning and Afternoon Sunlight for Health

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Huberman Says! View Morning and Afternoon Sunlight for Health

As I hinted about in my September newsletter, I’ve been following Andrew Huberman’s protocols for using morning and afternoon sunlight to support mental and physical health, improve sleep and regulate circadian rhythms. I’ve been pleasantly surprised at its effectiveness and simplicity.

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Podcast: Three Pillars of Fitness and Debunking Common Myths

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Podcast: Three Pillars of Fitness and Debunking Common Myths

I really enjoyed being a guest on the Mind Body Planet podcast talking about the three pillars of fitness and debunking many common misconceptions in the health industry. If you get confused from the conflicting and sometimes crazy information permeating from "fitness influencers" on social I hope you’ll give it a listen and a like!

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Rocking and Rolling Is Serious Business

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Rocking and Rolling Is Serious Business

In theory, I love this recent NYT article about “adopting a playful attitude toward working out”. It’s a lovely story about an awkward kid who grew up to be a trainer who helps his clients “get silly” in their workouts (piggyback rides, tag, skipping). The premise is so important. Working out doesn’t have to be awful. It can be fun. And the benefits of returning to more “primal” (or what I’d call “functional”) movement patterns are indisputable. So what’s the catch? 

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What's the Best Position for Sleeping?

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What's the Best Position for Sleeping?

Most people know that muscle and joint pain, particularly in the lower back, can be linked to chronic sitting, a weak core, lazy glutes and poor form in the gym. But the very thing that is supposed to restore and regenerate our bodies (sleep) can also contribute to pain and injury. Poor positioning of the legs can further compress already tight hip muscles. Twisting of the spin or pelvis can cause fussy muscles like the quadratus lumborum to become hypertonic. And acrobatic-like arm contortions can cause nerve pain. I asked my physical therapist and friend what the "best" position is for sleeping for most people.  

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JJFit Reading Club - Food for Life: The New Science of Eating Well

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JJFit Reading Club - Food for Life: The New Science of Eating Well

Full disclosure, this is not an easy read (or listen). It’s dense and at times overwhelming. So if you’re looking for easy answers to what and how to eat you may get frustrated. But the information Tim Spector brings to light is fascinating and important and it’s worth hunkering down to expose yourself to his research and recommendations and to try to start implementing some of his teachings into your habits.

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NYT Reports Walls Sits Can Lower Blood Pressure

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NYT Reports Walls Sits Can Lower Blood Pressure

Boom! If you’ve taken my group fitness classes or trained with me you know I’m a big fan of the wall sit. It’s simple (nearly anyone can safely do it), it requires no equipment and it isometrically targets the quads, hamstrings and glutes. What’s not to love?! Plus it burns so good! Add to its list of benefits that it can also help lower your blood pressure as reported this month in the New York Times and backed by some impressive research. Want to learn more about how to properly do a wall sit? Check out this post and video from LiveStrong.com.

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Marina Run Club on Tuesdays, Thursdays and Saturdays

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Marina Run Club on Tuesdays, Thursdays and Saturdays

I’m a big fan of the Marina Run Club and their newsletter. Anyone looking for a running community in SF should check them out. The group runs 3 miles together every Tuesday and Thursday morning and six miles on Saturday. They also host various monthly events including strength training and social activities. They have great energy and do a lot to foster community, routine and fitness around running.

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Strategies to Overcome Burnout and Fatigue

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Strategies to Overcome Burnout and Fatigue

Chronic burnout, stress, anxiety and even pandemic-related PTSD are real. And so many folks, myself included, are wondering how best to deal with it. So I reached out to Dr. Ashton Perroni who is medical director and naturopathic doctor for Thyme Health to discuss proven and practical ways to address it.

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Looking to Outsource Meal Prep? Here's My Go To Delivery Service: Factor

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Looking to Outsource Meal Prep? Here's My Go To Delivery Service: Factor

I'm not into cooking. "But JJ, you're a trainer! Don't you love spending hours in the kitchen meal-prepping and putting everything you eat into perfect little containers?” Sort of. I prepare (not cook!) my breakfasts, lunches and snacks for the work week in advance using many of the recipes I share in my free nutrition guide. But actually cooking? I'm just not into it. So Peter and I decided years ago to outsource our weekday dinners to a meal delivery service. After trying a few different ones we landed on Factor and have been loving it. 

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