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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Supplement Spotlight Update: Creatine for Muscle Growth, Athletic Performance and Brain Function

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Supplement Spotlight Update: Creatine for Muscle Growth, Athletic Performance and Brain Function

Creatine 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.

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Scapular "Push Ups" for Strong, Pain Free Shoulders

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Scapular "Push Ups" for Strong, Pain Free Shoulders

The 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.

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At The CCC Podcast: Mind and Body Connection

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At The CCC Podcast: Mind and Body Connection

I'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.  

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Stability Ball Plank, Saws and Circles for a Strong Core

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Stability Ball Plank, Saws and Circles for a Strong Core

Core 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.

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Sarah's Fudgy Black Bean Brownies

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Sarah's Fudgy Black Bean Brownies

When 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!

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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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