Try Adding Partial Reps for Increased Muscle

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Try Adding Partial Reps for Increased Muscle

There 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.

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What is Non-Sleep Deep Rest (NSDR)?

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What is Non-Sleep Deep Rest (NSDR)?

I 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!

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JJ Named to 21 Best Personal Trainers in San Francisco by SFist

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JJ Named to 21 Best Personal Trainers in San Francisco by SFist

Thanks 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

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Free Smoothie Workshop and Tasting (Plus Cardio Dance Class!)

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Free Smoothie Workshop and Tasting (Plus Cardio Dance Class!)

Join 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!

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Do You Need a Killer Workout Playlist This Month?

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Do You Need a Killer Workout Playlist This Month?

A 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!

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Pro Tip: How to Engage Your Core Right Every Time

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Pro Tip: How to Engage Your Core Right Every Time

How 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.

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