When discussing health factors that influence how fit you are, it’s important not to overlook your vision. Although the eyes may be among the smallest organs, they hold influence over most aspects of your day-to-day—including your fitness. After all, your visual system is responsible for keeping your mind and body performing optimally. Here are a few ways this happens and what to do about it.
Read MoreThere is growing mainstream attention to the fact that many of today's health issues (obesity, dementia, diabetes, anxiety, depression, chronic fatigue and so many more) can be linked to issues in the gut biome and dysfunction in the metabolism. I recently listened to a two and half hour podcast with Dr. Casey Means, MD. She wrote a new book which was released today. I was like, dude. TWO AND A HALF HOURS?! No way this will hold my attention. Not true. Likely the most informative, exciting and empowering podcast I've heard in a very long time.
Read MoreWhat gets measured gets managed! I had the pleasure of going on a field trip recently to visit my pals at Custom Fit for a DEXA scan. Why? Because I love data and this machine is the gold standard in terms of knowing your muscle mass and body fat distribution, bone density, visceral fat surrounding your organs and resting metabolic rate. My last scan was in 2017 and I wanted to see how my health markers had changed. I’m sharing my results here (PDF) so you can see how much valuable information the scan provides.
Read MoreI had an “ah hah” moment last week while on my long run. I was listening to the Whoop podcast with Dan Churchill. It takes a lot to impress me. And this guy is impressive. He has a busy, physical day job (chef at a fancy Brooklyn hot spot), is on a book tour and oh yeah, no big deal, just finished the Boston Marathon. He talked about his challenge with getting his ideal QUANTITY of sleep based on his activity and how he focuses on improving his sleep QUALITY. I’ve been so hyper focused on extending my sleep that it never occurred to me I could “cheat it” by improving the quality.
Read MorePost run “brunch” for the win! I made these egg muffins for the week so grabbed two and heated them up in the microwave and tossed them on top of some low calorie toast with smoked salmon and some spring mix with a little balsamic. Five minutes to throw it together and seriously yummy with plenty of protein and healthy fat and veggies.
Read MoreI am living for this super easy and super healthy curry chicken salad recipe. I made it on Sunday and had it for lunch all week. You can serve it over mixed greens, in a sandwich, in a wrap or by itself for a protein-packed snack. Several of my clients jumped on board and have been loving it too.
Read MoreThere are lots of ways of building strength and muscle besides the obvious "just add more weight". I'm a big fan of temp programming, BFR and adding partial reps at the point where the muscle is longest like in this cable fly. I start with slightly less weight and perform 10 reps of full range of motion and then finish with 10 "partials" at the back end of the movement. This is a great way to get a strong pump and feel the burn. Want to know the science behind it? Check out this study from PubMed.
Read MoreI am a big fan of my Whoop wearable. It has helped me better understand how exercise, sleep and stress impact my body and mind. I also love the Whoop podcast. This month it included a really lovely guided Non-Sleep Deep Rest (NSDR) session. Yeah, NSDR may just be a fancy name coined for the simple, "duh" concept of a lie-down. But if you only have a few minutes and don't love traditional meditation it's a great thing to try!
Read MoreThanks to the team at SFist.com for recognizing me on this list of great personal trainers in the Bay Area. I’m honored to be included with these standout fitness professionals and am grateful my 10+ years working in downtown SF has allowed me to help so many great clients. To confirm, being included was a surprise to me and was not a paid endorsement. #theylikemetheyreallylikeme
Read MoreJoin me and my pals at the San Francisco Jewish Community Center for a free event on Saturday, April 6th from 9-10a. I’ll be leading an interactive workshop and explaining how to make the perfect smoothie including my top smoothie dos and don’ts. You’ll get my best recipes and I’ll demo live exactly what to do to get the most nutritious and delicious results. You will also get to taste my Super Green Protein Smoothie and learn how to make it at home. This special event is free to the entire community but space is limited. Register here to reserve your spot!
Read MoreA good playlist can make all the difference between a ”hell yeah” workout and “hell no” workout. Over the years I’ve created and archived on Spotify over 250 public workout and relaxation playlists from my 10 years of teaching group fitness at Equinox and practicing massage. This month I put together this 90 minute bad boy because I needed some musical motivation to get me moving and it’s gotten me through a 14-mile run and several “I don’t wanna” leg days. Hope you enjoy!
Read MoreHow many times have you been in a workout class and heard the instructor say the cue "engage your core"? Maybe you tighten your abs, hold your breath, or tuck your pelvis—but is that actually how to engage your core? When my pal and fitness writer Kim Grundy interviewed me for Well + Good I gave her my go to strategies for quick and simple core engagement that will keep you strong and safe while working out.
Read MoreCreatine is one of the most popular supplements in the world but is often one of the most misunderstood. Experts in the fitness community agree that creatine supplementation can be a safe and effective way to increase athletic performance, muscle growth and even brain health. I last updated this post in June 2023 and am updating it again to include this fantastic Whoop podcast which includes a discussion of the latest protocols and benefits of creatine supplementation featuring Dr. Darren Candow, Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada.
Read MoreThe fantastic Morgan McEvily and I get into some super fun shenanigans while we demo variations of the yummy scapular "push up" for folks who may be experiencing shoulder pain or weakness in the muscles that work the super important scapula.
Read MoreI've been having a lot of conversations this month with clients about alcohol, epigenetics and the physical effects of stress on the body. So when I came across this podcast that covers all these topics and more I was fist pumping the air in delight. So if you're interested in the latest science of stress and possible ways to tackle it, give it a listen.
Read MoreCore stability is the holy grail in the quest for a strong, balanced body. And while there are loads of great exercises that work I’m particularly partial to using a simple stability ball to give those core muscles a safe and effective challenge. So if you’re game, grab a stability ball and start with a basic plank. And if you want to amp it up, add a saw and circle motion to add extra challenge.
Read MoreWhen I came across this recipe for healthy fudge brownies made with nutrient-dense ingredients like black beans, avocado and dates I was like… gross. Ain’t no way those are going to taste like real brownies. But I have a secret weapon in my client Sarah. She is a fantastic cook and baker and has a keen interest in eating things that are delicious AND healthy. So she took the recipe into her kitchen and did some work on it to make it taste even better without sacrificing the good stuff. And honestly they taste like “real” brownies. Win!
Read MoreI'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!
Read MoreThis 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.
Read MoreThis 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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