Julia's Blog
Julia's Blog
Easy and Healthy Holiday Dessert Recipes
The holiday season and I have a complicated relationship when it comes to healthy eating. When you're surrounded by endless platters of cookies and cakes, my willpower tends to take a holiday break. As a nutrition coach who struggles with the same temptations as my clients, I've learned that complete restriction isn't the answer. Instead,…...
Holiday Calm: Join me in a Meditation Challenge!
The holiday season is often called the "happiest time of the year," but we know the reality can feel quite different. What should be a joyous period can quickly become overwhelming, leaving us stressed and disconnected instead of present and peaceful. Our minds race from one task to the next, constantly chasing calendar…...
My Go-To Supplement for Daily Wellness – AG1
As a wellness coach with over 15 years of experience, I've witnessed the transformative power of a balanced, holistic lifestyle. My passion lies in empowering others to take control of their health through personalized, science-based programs that deliver results while making wellness enjoyable and accessible. A cornerstone of my daily routine, and a key factor…...
Homemade Grain + Gluten Free Granola
As a nutrition coach, one of the biggest challenges I face with my clients is helping them curb their sugar cravings. Granola, a beloved breakfast and snack option, often tops the list of foods I ask them to cut back on. It's easy to understand why – that sweet, delicious crunch pairs perfectly with milk…...
Sweet Potato Breakfast Tacos
Craving something healthy yet super satisfying? These Sweet Potato Tacos are IT! I came across this recipe on Goop and made some modifications to meet my taste buds' needs ;). Crispy za'atar-seasoned sweet potatoes with fluffy scrambled eggs and crisp purple cabbage, creating a perfect harmony of flavors and textures. The tangy sumac-tossed red onions…...
Tofu Curry with Coconut Rice
This Tofu Curry with Coconut Jasmine Rice combines nutrition and flavor in a super satisfying meal that reminds me of home. After researching various curry recipes, I developed this version using essential spices and adding my own twist. The dish features tofu as the main protein, but it works well with a light white fish…...
Julia’s Super Protein Elixir
When working with my clients on nutrition, I always encourage time restricted feeding of 8 - 10 hours. This allows your digestive system to fully digest and rest for a minimum of 14 - 16 hours. My usual window is 14-15 hours daily so when I am ready to break my fast, I always nourish…...
Chickpea Tacos (Gluten + Diary Free)
Recently, I've been leaning towards vegetarian meals so when I came across this recipe on Rainbow Plant Life, I had to give it a try with some additions and modifications, of course. This chickpea taco recipe is a delicious and healthy alternative, perfect for anyone looking for a flavorful plant-based option. Inspired by vibrant, fresh…...
Reaching Optimal Wellness – Together!
I believe in surrounding myself with like-minded individuals, especially those with a strong vision to help others live a healthier, stronger, and optimal life. I have curated and collaborated with brands that equally share my passion for health and wellness. These companies aim to excel and lead in their specific wellness field and I am…...
HEALTHY SMOOTHIES FOR EVERY PURPOSE + PERSON
One of my goals as a Nutrition Coach is to help my clients create "anchors" throughout the day that provide them with a sense of control over their choices especially when it comes to finding a balance in their daily nutrition. Breaking your fast with a daily smoothie is just one of many anchors. It…...
Cinnamon Toast Breakfast Quinoa
Cinnamon Toast Breakfast Quinoa This is a great alternative to the usual oatmeal and eggs in the morning. A delicious and warm protein packed breakfast recipe I found on Cookie and Kate. Adding my favorite ingredients and toppings, this Cinnamon Toast Breakfast Quinoa is a perfect balance of nutrition and comfort. Quinoa is a gluten…...
Dreamy Chocolate Ashwagandha Smoothie
Ashwaganda, an adaptogenic herb, has been touted as the magical stress relief supplement that provides a calming effect but also improves the quality of sleep and increase energy levels. So when I came across this smoothie recipe on Dr. Junger's Clean Program, I had to give it a try. Anything that has "dreamy" and "chocolatey"…...
Post-Workout Smoothie With Moringa
Moringa leaves are super rich in antioxidants and bioactive plant compounds that help with inflammation helping to speed up recovery. Loaded with protein, iron, and significant amounts of vitamins A, C, and E, calcium, and potassium, it serves as a nutrient dense superfood. Its mild flavor makes it perfect for blending into smoothies. I take…...
Cilantro Hemp Pesto
While most pesto recipes use traditional ingredients like pine nuts and parmesan cheese, this recipe (inspired by Cookie + Kate) offers an amazing dairy-free and nut-free alternative that goes best with my dietary preferences. Perfect to serve with any savory dish especially gluten-free pasta, tostones, and salads! It's shocking how easy it is to make.…...
SUPERFOOD SMOOTHIE
Loaded with nutrients, this smoothie provides the nourishment you need to power you through the day. It's a great way to break your fast and load up on the nutrients from the berries, seeds, and greens. Also great pre or post workout providing sufficient carbohydrate and protein blend for energy and replenishment. The mint and…...
THE ELIXIR
Low in calories but high in essential nutrients — this green elixir is packed with vitamins C, A, K, folate, iron, potassium, and so much more! Since coconut water is a great source of electrolytes, this drink is my ultimate source of hydration after a sweaty workout or when my body is in need of…...
SWEET + SIMPLE SMOOTHIE
An easy and nutritious recipe that is a perfect replenishment after a workout. A blend of protein, greens, antioxidants and micronutrients that help me refuel and recover - you just can't go wrong with this sweet and simple smoothie. INGREDIENTS 1 cup filtered water 1/2 cup blueberries 2 scoops chocolate protein powder 1 large…...
Cherry Berry Smoothie
Sometimes, throwing random stuff in a blender yields delicious results. That's how I came up with this delicious Cherry Berry smoothie, which is also equally nutritious. A great source of fiber, cherries are loaded with vitamin B and C, manganese, potassium and rich in antioxidant and anti-inflammatory properties. Blending them with greens, berries, seeds and…...
Easy Tostones
Plantains are a rich source of complex carbohydrates loaded with fiber that provide many benefits including micro-nutrients such as vitamin C, A, K, potassium and magnesium. They also have a low sugar content (only 3g per cup boiled) yielding an easy effect on blood sugar spike. This makes plantains a great way to get your…...
WARMING AYURVEDIC TURMERIC NOODLE SOUP
In Ayurveda, turmeric and ginger are valued for their therapeutic effects. They aid the body in balancing and naturally healing itself. When my immune system is being tested this is my go to! A bowl of this restorative ginger-turmeric broth is so nourishing and warm, I immediately feel that I'm doing something great for my…...
Green Protein Boost Smoothie
A favorite part of my day is enjoying a morning cold brew. So I much prefer to have my caffeine on its own but when I found this coffee infused smoothie, I had to give it a try. Enriched with greens, protein and healthy fat, the blend of avocado with chocolate protein powder and espresso…...
Blueberry Coconut Chia Smoothie
A great combo of tart and tropical. Zesty lime with coconut and the warm flavors of cardamom give this smoothie a unique flavor. Using frozen blueberries give it a slightly thicker and creamy texture making this a nutritious and refreshing frozen treat that kickstarts my day. INGREDIENTS: 1 cup frozen blueberries 1 2-ounce pack…...
Flaxseed Crackers (Gluten-Free)
Most flaxseed crackers you find at the market contain so many unnecessary ingredients that help them keep a longer shelf life. That's why I love these gluten-free flaxseed crackers inspired by Goop. With a few simple and all whole food ingredients, they make a delicious and crunchy savory snack that aligns seamlessly with my nutrition.…...
Homemade Shea Body Butter
An important part of my self-care routine and one of the steps in my sleep ritual, I apply this homemade shea body butter after a shower to deeply nourish my skin. I followed a simple recipe from Homemade for Elle with a few personalized tweaks using jojoba oil and one of my favorite combination of…...
Create Healthy Habits in 2024!
HAPPY NEW YEAR!! Hope you and your loved ones had a fantastic holiday and 2024 is off to a great start! I spent my last week in 2023 at a 5-day silent retreat at Kadampa Meditation Center and OMG did it open my eyes to loads of observations and insight. So much so that I…...
Dose of Greens Smoothie
This smoothie is a perfect blend of daily greens with a bonus of seeds and powerful superfoods. All ingredients complement each other perfectly adding key micronutrients into a creamy, subtly sweet, and nutritious green smoothie. This is my perfect dose of greens and a great start to my day! Enjoy! INGREDIENTS: 1 cup filtered…...
My Healthy Holiday Menu
The energy and magic of the holidays are in full effect. NYC is vibrant and buzzing – one of my favorite times of the year. Holiday dinners and parties are filling up our calendars so keeping to any healthy nutrition during this season is a challenge. I focus on getting in extra movement and to…...
Super Salmon Burgers (Gluten + Dairy Free)
This is such a great and simple recipe. Inspired by Food Network, I made a few ingredient modifications to fit my dietary and nutrition preferences. Loaded with healthy fats and lots of flavor, these burgers make a great addition to any dinner. Also great as a meal prep entree served with a large green salad…...
Tofu and Bok Choy Rolls
I am a huge fan of Vietnamese fresh summer rolls but it's hard to find one that's vegetarian and with bok choy so had to create my own. This does take a little precision with the wraps but you'll get the hang of it and it actually becomes fun to make. Feel free to add…...
Green Mojito Smoothie
Get a taste of the tropics while also getting your punch of protein, greens and healthy fat. A great way to start your day or enjoy right after your workout. Enjoy! INGREDIENTS: 2 scoops vanilla plant protein 1⁄2 cup unsweetened coconut milk 1⁄2 cup filtered water 1 cup baby spinach ¼ avocado ¼ cup fresh…...
Naturally Sweetened Pecan Pie (Gluten + Dairy Free)
When I found this recipe on Cookie and Kate, I literally jumped to make it. Pecan pie is one of my favorite desserts and the fact that I get to enjoy this gluten AND dairy free AND naturally sweetened, it was exactly what I needed for the holidays. I made some small changes to the…...
Kale and Brussels Sprouts Salad
One of my favorite recipes. Lots of crunch with a tart flavor, this salad is always a hit and makes a great side dish to any meal. Inspired by WellPlated, I made some small modifications to make this dairy free and with my favorite ingredients. Feel free to sub out with your choice of nuts…...
Power Green Smoothie
This is a perfect blend of sweet, creamy, and delicious all while getting the nutrients your body needs. Rich in antioxidants and vitamins to help to support immune health, aid digestion and provide a natural energy boost, this has been my go to smoothie to break my fast or as a pre or post workout…...
Green Pineapple Detox
We all fall into a rut during the holidays so if you're looking to reset and start fresh, this great little "detox" drink is everything you need! Reduce inflammation and bloat with naturally hydrating foods like cucumber and pineapple. It's the perfect feel-good drink that will rejuvenate your body right away. It's also super refreshing…...
Easy Energy Balls (Gluten + Dairy Free)
Instead of reaching for another protein bar, pop 1 or 2 of these before a workout and you'll be up for any challenge! Also great as a little pick me up or when craving something sweet, this is a great go-to. All whole ingredients and so easy to whip up. Inspired by Love and Lemons…...
Protein Frosting
Get the same rich and indulgent taste of frosting with this gluten and dairy free option that also packs a protein punch. It does take a little arm strength to whip in the desired texture, although you can use a hand mixer, but trying to earn my sweets so I don't mind the work. I…...
Shift in Perspective…and Happy Holidays!
These past 3 weeks have been a whirlwind for me. A whipping tornado tearing through lists of things to do and leaving behind a debris of pieces that won't be tended to until next year. Does anyone feel this way? Does this happen to you during the holidays? My last straw was just yesterday when…...
Banana Walnut Bread (Dairy-Free)
As much as I love cookies and cakes, the one thing that I find much harder to resist are sweet breads – namely zucchini, pumpkin, carrot, and most of all banana bread! My mom came upon this super simple banana bread recipe from Dr. Weil and I had to try it out with modifications, of course.…...
To Medina and Beyond…
Fall is upon us and I can already feel the change in the air - the shift of the season - the transition in my energy. As much as I love the heat of Summer in the city, it's exactly what makes me embrace the crisp and chilly air of Autumn. I recently returned from…...
Cacao Hazelnut Cashew Butter (Gluten + Dairy Free)
Not a day goes by that I don't have nut butter. My go-to is almond butter (Once Again is a fave). Every now and then I will splurge on Artisana's raw nut butters and special blended farmer's market butters. But once I made my own, there wasn't anything quite like it at the markets anymore.…...
Crispy Crab Cake (Gluten + Dairy Free)
If crab cakes are on the restaurant menu, 90% of the time I will order them. They are just my fave. So I thought...why not make them at home? I always assumed they would be difficult to make and would never come out as half as good as the restaurant version. I was wrong! I…...
Frozen Berry – Coconut Yogurt Bark (Gluten + Dairy Free)
This is a great summer treat that satisfies any sweet tooth. Prep time is nothing but the wait does take longer than you would like...but oh so worth the wait. Feel free to switch out with your favorite berries and nuts. For larger nuts (almonds, cashews, hazelnuts), chop those up a bit more before mixing.…...
Mini Cocoa Matcha Cake (Gluten + Dairy Free)
If you are craving a sweet treat but don't feel like spending time baking or getting a store bought cake, then this is the recipe for you. This is instant dessert gratification in less than 5 minutes. I was so surprised how spongey and light this was that I felt zero guilt indulging it. I…...
Almond Butter Overnight Oats (Gluten + Dairy Free)
One of the easiest recipes ever...and so decadent and delicious. I usually break my fast with a more savory meal (eggs, sweet potato latkes, quinoa fritters, etc) so I prefer to enjoy this as a late afternoon pick me up or as a post workout snack. Also makes for an amazing dessert. Rolled oats are…...
Mac Daddy Mac n’ Cheese (Gluten + Dairy Free)
I rarely eat carbohydrates but when I crave it, this is what I will make and go all out! The original recipe is from Dr. Junger's Clean Program. I made one tiny change and added more nutritional yeast cuz I am obsessed. 😉 Enjoy this...it's so indulgent and satisfying. SERVINGS: 6 – 8 PREP…...
Turmeric Honey Roasted Salmon
One of the easiest and healthiest meal options. I'm not a honey roasted lover but this wasn't too sweet or bbq-ish. You can always skip out of that flavor and remove the mustard and honey and coat salmon with 1 teaspoon of avocado oil and add the spices and lemon juice. All still very very…...
Sweet Potato Lentil Stew
This is such a warm and cozy comfort food that packs loads of nutrients. The recipe does take some time to prep but once made you can enjoy all week long. Feel free to load in any of your fave veggies. This stew has all my faves. Enjoy! SERVINGS: 8-10 PREP TIME: 15…...
Veggie and Cauli Pizza (Gluten + Dairy Free)
I have to refrain myself from eating the whole pie. But even if I did...would it be so bad? Not at all. Loaded veggies on a cauliflower pizza crust makes a guilt free pizza night. Feel free to add your fave protein or veggies to personalize it to your liking. SERVINGS: 6-8 slices PREP…...
Sweet Potato Latkes (Gluten + Dairy Free)
I should feel guilty eating these but I really don't. They are so darn good and are great in any meal. I particularly love them with eggs and smashed avocado but they literally go with any protein and veggie. The grating does take some time so be prepared but once all done, they will last…...
Coco-Nut Brownies (Gluten + Dairy Free)
I have such a sweet tooth and these always hit the spot. I love that they are gluten and dairy free but also includes an alternative sugar (coconut sugar) to sweeten. It makes all the difference. I love chunky brownies so the coconut flakes and walnuts are great additions. Remove them for simple and indulgent…...
Quinoa Fritters (Gluten + Dairy Free)
A great side to any meal. I usually pair my fritters with eggs and smoked salmon for a breakfast/lunch but goes really well with baked salmon or chicken at dinner. Or have it as a stand alone snack with a little schmear (try my fave from Primal Kitchen). Regardless, these are so easy to make.…...
Berry Cacao Pancakes (Gluten + Dairy Free)
So simple and delicious. This satisfies my "pancake fix" without the guilt or the bloat. This mini pancake maker makes the perfect pancake. But a griddle works well too. Enjoy! SERVINGS: 3-4 pancakes PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES INGREDIENTS: 1 medium size banana 2 eggs 1 Tbsp nut butter (my…...
Crab + Veggie Quiche (Gluten + Dairy Free)
This is one of my favorite recipes and a go-to when I meal prep for my clients. It is so simple and quick and makes for several servings and a great dinner party dish. The crab meat gives it a bit more texture and flavor but you can always skip it for a vegetarian option…...
Our Line of Defense Against COVID-19
We are inundated with so much information in the midst of the COVID-19 pandemic, it's natural to fall into a state of fear and panic. As we are still in this state of flux, I want to remind you of the key pillars of healthy living as this is our line of defense to stay…...
Why is the Hip Hinge So Important?
Can you imagine life without movement? - the most basic human movements such as getting out of bed, brushing your teeth, walking your dog, going to your favorite coffee shop, commuting to work, sitting down to a dinner, taking a walk around the block, playing with your kids. These simple movements are done every day…...
Can You Pass the Push/Pull Test?
Just last week at a client's residential gym, I met a man that had been waiting by the door for someone to let him in because he didn't have the strength to pull the door open. I was shocked and saddened by this. I can't imagine not being able to perform the most basic tasks…...
Movements You Need to Function Every Day
As you move through your day, you perform these basic functional movements. #1 Pull: opening doors, reaching for things, gardening, lifting #2 Push: getting out of bed, pushing doors open, getting/standing up #3 Hinge: picking things up from ground, putting shoes on #4 Squat: sit/stand, lifting heavy objects from ground up #5 Lunge: stair climbing,…...
BURN BABY BURN…and welcome 2020!
One of my most memorable New Year's eve was spent in Woodstock with my good friends Camellia and Renee from Soul Being Wellness. Being in the woods surrounded by great energy, so much love, and delicious food was more than I can ask for. One of the many moments that made this night so special…...
Do THIS Before Your Thanksgiving Feast!
Countdown to my fave holiday...Thanksgiving! In less than 36 hours, most of us will be sitting down with our family and friends to enjoy turkey, stuffing, and pie; consuming an average of 4500 calories on this holiday. I encourage my clients to enjoy and indulge in their favorite T-Day dishes, especially if they have been…...
WHY I DO THINGS I’M NOT GOOD AT…AND YOU SHOULD, TOO!
There are certain things you do that come naturally. You don’t even have to think about it. Your mind and body instinctively functions with ease and confidence. Your actions are involuntarily, like second nature. So what happens when you are challenged with something that you are just not good at? You struggle, get easily frustrated, your…...
5 Simple Movements To Do On An Airplane
Warmer weather is on the horizon and vacations are approaching us. I just returned from an amazing trip to Nicaragua but after 2 full days of traveling, in and out of airports and on connecting flights, my body was aching with tightness and tension. Long haul flights are really tough on the body. Cramped seats, limited…...
Sitting at Your Desk All Day… 3 Stretches You Need NOW!
Today the average office worker sits at their desk for 8-10 hours a day! And that doesn't count the time at home on the couch so that can be over 12 hours of sitting in one day. That is an insane amount of time sitting on your butt, more than likely in poor posture and…...
4 Must Do’s After Every Workout
Your workouts do not end right after your last rep in an exercise. Don't throw away all the hard work you put into an intense 60-90 minute workout by just going home and sitting on your couch. If you want to reap the rewards, incorporate these 4 essential steps in your post workout routine. …...
Small Changes That Tested My Comfort Zones
It probably has to do with Spring...or maybe I'm bored ...or just tired of the routine. Not exactly sure what it was but I had this yearning to shake things up. Although my days are never the same, I am a creature of habit and have a very structured and organized routine in place, especially…...
5 Steps To Avoid Getting Sick
We are just a few weeks away from Spring so the weather can be very temperamental. One day we're freezing in our down jackets the next day we're in shorts and tee shirts. This transitional phase and crazy temperature swings can break down our immune system, making us susceptible to a cold or flu. Our…...
3 Tips: How to Motivate Yourself to Work Out!
Now that we have reached mid January, we should have some plan in place to work towards our intentions and goals for this year. As every year, most new year goals are fitness or health related. But where do you start and how do you keep that momentum going? Check out my 3 tips featured…...
My Thanksgiving Menu
The countdown has officially begun to Thanksgiving feast. So many are not only prepping to cook meals but also to gorge over 4,000 calories in one day. WHAT!? Crazy but true. But as someone who follows a gluten, dairy, and processed sugar free diet, I don't let this holiday take over. Don't get me wrong…...
3 Healthier and Delicious Alternatives to Cheese
Inflammation is a natural response our body goes through to heal. However, when there is too much inflammation, our immune system fights too hard and the body becomes susceptible to damage and disease. Alongside gluten, alcohol and sugar, dairy is one of the most inflammatory foods in our diet. It causes so much inflammation resulting…...
Workout at Work!
It can be tough to get in your workouts during the summer. Lots of travel plans, temptation of happy hour, or just choosing to bum around at the park, it's inevitable that our workouts end up being last on our list. I admit that I've skipped a few workouts to hit the beach instead. So if…...
8 Minutes to a Stronger Core
Here's a typical ab routine: 50 sit ups, 50 crunches, hold plank for 1 minute and repeat. A bit boring, redundant, and after some time...ineffective. There's nothing wrong with those exercises but there is so much more to strengthening your core than crunches and planks. Most equate the "core" with the abdominals, which is the outer…...
5 Stretches For Better Hip Mobility
In a general sense, mobility is the ability to move or be moved freely and easily. In the fitness world, mobility is being able to perform functional movement patterns without restrictions in range of motion (ROM). The hip joint is the largest and one of the most important joints of the body. It bears our entire…...
3 Back Exercises You Should Be Doing!
At least once a day, I hear someone complain about pain in their lower back. Slipped or bulging discs, pinched nerves, back spasms, tightness, chronic pain...to name a few. With all the sitting, twisting, bending, and pounding we do on a daily basis, it's hard to have a healthy and happy back. I can see…...
Are You Doing These Right?…4 Yoga Twists Often Done Wrong
Twists are a favorite among many yoga practitioners. These poses can be advanced and have several health benefits. Rotating and twisting your upper body releases tightness in the lower back to promote spinal neutralization and better rotation and aids in detoxification and digestion. However most who attempt these twists are often doing them incorrectly. Jamming…...
Not The Typical Healthy Resolutions You Should Consider
As we wrap up 2015, we reflect on the good, bad, what ifs, should and shouldn't haves, and realize that changes need to be made for the New Year. So come January, we all begin the tradition of performing acts of self improvement. We go full force with the same ol' resolutions year after year.…...
Stay Sane this Holiday Season
For the past 2 weeks, my days have been tireless and longer than usual. And it won't get any easier as Christmas and New Year approaches. I've found myself just running from dawn to dusk tackling my day and running off adrenaline. The moment I get home, I feel drained, depleted and realize my entire day…...
A THANKSGIVING WORKOUT YOU MUST DO
I (heart) Thanksgiving! A day of the year where we gather with family and friends and do absolutely nothing but eat, drink and lounge around the house. As a personal trainer, this is my busiest time of the year. My classes are packed and my clients squeeze in an extra session because they know what…...
Yoga on Steroids?
"Bootcamp Yoga", "Yoga on Steroids","Kick Ass Yogi", and "Military Yogi" are some names used to describe me and my yoga classes. I take them all as a compliment because I admit...I do have a very unique and somewhat intense style of teaching. I started my fitness career as a personal trainer then later received my certification…...
Never Underestimate the Booty!
Everywhere I look - fitness sites to social media to marketing campaigns - having a booty is ubiquitous and desirable. This was not always the case. A big butt was not something one would aspire for. It was actually quite the opposite. Especially women, they wanted narrow hips and a small butt. Well the trend…...
TRY THIS! GRAB A TOWEL AND GO!
I know how demanding life can be with family, work, and social responsibilities. Sometimes the thought of working out is an unappealing and impossible feat. I hear the reasoning and the excuses all day every day! Making fitness a priority, setting time aside, and being as efficient as possible to maximize the little time you…...
Do You Take Your Chocolate…Dirty or Clean?
When I first started "clean" eating several years back, I learned the rule on reading the ingredients on packaged foods. If the ingredients contained more than 5, were tough to pronounce or ones that I didn't recognize, I need not eat it. Sadly, lots of foods that I have been enjoying for most of my life…...
Hey Man…You Need Yoga!
In the female dominated world of yoga, I'm actually seeing more men attending my yoga classes. Although the classes I teach are more of a power yoga style, they're still coming week after week and I love it. It shows me that the old association of yoga being touchy feely, only for women and for…...
SERRATUS EXERCISES = STRONGER CORE
Since my last blog post on the "secret core muscle" and why it's so important in our workouts, I've been obsessed with teaching my students how to target and strengthen the serratus anterior muscles. I want them to understand and feel the recruitment of these muscles and how they help increase upper body strength and…...
The Secret Core Muscle
I have been adamant about practicing my inversions these past few weeks and have reached a point where I've overcome the fear of going upside down and can now focus on the muscles engaged to get up and stay up. This is where I discovered the power of the Serratus Anterior. What's the deal with…...
Stretch with TRX
Total Body Resistance Exercise (TRX) is a suspension training program that's known for its strength workouts. The exercises are functional, effective and all dynamically challenge your core by leveraging gravity and your bodyweight as resistance. Here is a great TRX exercise that gets the heart rate up while tapping into your core. As much as TRX…...
Get Out of Your Rut!
The inspiration for this post came to me after subbing a yoga class last week. I must have a completely different teaching style than the original teacher - the feedback I received from the students made it loud and clear. Some students didn't take to my style and left (it happens!) but several students approached…...
Workout Before (& After) You Pig Out!
Thanksgiving is my favorite holiday. It's when I really take the day off, hang with my family, laugh, play games, and relax. I know most of us love all of the above but let's face it...we're more excited about gorging our faces with multiple servings of turkey, stuffing, potatoes, and pie. I'm not for pigging…...
So Fresh + So Clean!
Everywhere you look, someone or something is telling you that your body is toxic, filthy, dirty and you need to clean your gut and diet. Working out and eating right is just not enough. A crucial part of living a healthy and fit lifestyle now consists of blending, juicing and cleansing. Skeptics think cleansing is a…...
Burpees, Push Ups, Squats…OH MY!
I'm a one-on-one trainer at heart but I've been leading more classes lately to expose myself to groups and to tap into a different side of my teaching. One of the main reasons I stick to personalized fitness training is because I can focus on teaching form and technique to make sure my students move…...
Practice to Make it Perfect..For You!
Taking classes and working with a trainer is a great way to get motivated and achieve your fitness goals. An experienced teacher instructs your every move so no need to think about what exercises to do and how to challenge yourself. However an important component of working out is to understand what your body needs. Creating…...
Kettlebell 1-2-3
#1 SAFETY FIRST Kettlebells should only be used by and/or with someone certified to work with them. First things first, find a space that gives you enough room to swing without any contact to surface or people. Second, make sure that you hold on tight to the kettlebell. I've seen them fall through wood floors…...
A Week in the Life of My Workouts
A question that all my students ask me is "What do you do for your workouts?" I answer vaguely so to not take up too much of their time talking about me. So I'd like to finally break down the week in the life of my workouts! MONDAY: Most…...
The “Tipping Point”
After years of teaching and doing yoga, I still struggle with inversions. So much so that I included it on my first post of 2014 as one of my New Year's "explorations". I have been practicing "Going Upside Down" several times a week and have finally understood the "tipping point" of inversions which has served…...
The Power of Barefoot Workouts
Since Christopher McDougall’s “Born To Run” launched and Vibram’s “Five Fingers” hit the stores, fitness workouts have evolved into what is now a trend. It may seem as if we’re going back in time, before the technology of footwear with all the bells and whistles of sneakers, where all you need is simply your two…...
Lunges are awesome! Learn to love them.
The title of this post may be a bit misleading. You probably think I'm going to list the benefits of the lunge and all the reasons you should do them. Instead I am simply going to answer the question that I posted on Facebook. That question was: Which lunge is better? Lunge with a straight…...
Don’t Resolve…EXPLORE!
To kick off this post, I want to send everyone wishes for a Happy and Healthy New Year! I am sure that we are all back in the swings of things gearing up for a productive start to 2014. I was big on New Year's resolutions...always gearing my mindset to focus and accomplish certain goals…...
The Big 3! Healthy alternatives to your favorite foods.
I'm a creature of habit when it comes to my weekly food intake so celebrating Thanksgiving definitely threw me off my eating routine filling it with what I call the Big 3 (Gluten - Dairy - Sugar). Unless you're hosting the dinner yourself and cooking every dish with your dietary restrictions in mind, it's hard…...
Get your heart rate up with this Yoga Sequence
Known more for balance, stretch, and mind body connection, many would not look to Yoga to lose weight or to help increase cardio endurance. Unless it's a Bikram Yoga class (due to the high temperature in the room, your heart rate increases as a means to cool your system down) or performing an intense and fast…...
Try This! Moon Salutation
In Vinyasa Yoga, a very common sequence is the Sun Salutation (Surya Namaskar). Sun Salutation is considered a Yang practice where the flow of the asanas (poses) are faster, more aggressive and challenging and is meant to create heat and energy in the body. Most yoga classes will start off with Sun Salutations as a…...
Props to Lauren!
I am dedicating this blog post to one of my favorite students, Lauren Riess. Her dedication, drive, and love for fitness helped her lose 100 lbs and finally get the flat stomach she dreamed of since she was a teenager. Her story and achievements are what makes my job so rewarding and so proud to…...
Got back or hip pain? Start with your feet first!
Two weeks ago, I had pushed my body to its limit. Long runs, heavy lifting, intense yoga practice and a stressful week at work, I felt a deep pain in my joints, especially in my hip which was healing a stress fracture and a strain in the attachment at my greater trochanter. These injuries began…...
Is a longer cardio workout worth your time?
Most are under the impression that to lose weight or fat you need to spend a good chunk of time doing cardio. Jump on a treadmill for 45-60 minutes = burn the most calories = drop the weight. That mentality does hold some truth because calorie intake vs expenditure is the key to weight loss.…...
A MUST on your list…Tulum!
Just returned from a fantastic vacation in Mexico visiting Tulum and Riviera Maya (for my brother's wedding) and I have truly been transported. My favorite part of this vacation, other than my brother tying the knot, was going back to simplicity...in Tulum. If you haven't been already, please put it on your list and visit…...
Chaturanga…the right way!
Chaturanga Dandasana is a challenging asana that's an essential part of many different yoga practices. Also known as Four-Limbed Staff Pose, the whole body is parallel to the floor, stiff as a staff (spine) with the four limbs equally supporting the body. This posture requires complete body integration. A perfect Chaturanga…...
A Pursuit of Happiness
If I were to sum up this week, I'd say it in one word....GRATEFUL! My birthday was last week and on the actual day, I did the things that I loved and would make me happy (run in the park and a workout, hang with my dog, day at the spa, delicious meal, and time with…...
Crunch vs Plank…who wins?
When you hear the word core, you automatically think of the belly area. However the core makes up so much more than just your midsection. The major core muscles are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, and erector spinae. The minor core muscles include the latissimus dorsi (lats),…...
What What What…a Stress Fracture?
I've been living with a hip injury for the past 8+ years, dating all the way back to my San Francisco days. I recall finishing up my workout at Crunch in the stretch area, sitting in a wide angle stretch (legs are wide open with your chest leaning forward) when all of a sudden I…...
TRX Mountain Climbers
A great cardio and core exercise rolled into one. TRX suspension training will give you a total body workout . Developed by a marine in the US Army, parachute straps make up this simple piece of equipment that will transform your workouts. Take these important steps to set up in proper form: 1. Adjust the…...
What doesn’t Dr. Gabrielle Francis do?
It has taken me almost 8 years to find one...and now I have found her! Holistic physician, chiropractor, massage therapist, acupuncturist, and naturopath, Dr. Gabrielle Francis is a "one and only". Currently I see her monthly for massage, acupuncture and chiropractic adjustments. She is truly talented and extremely effective in her sessions. Chiropractic practice is known…...
One way to start the new year!
Four of my students and I recently completed Dr. Frank Lipman's Cleanse, a 2 week detox program that resets and recharges your system. It's my 4th time completing Cleanse and I just can't say enough. I absolutely stand behind this product and love it! I've tried several other cleanses (Master Cleanse, BluePrint Cleanse, Cooler Cleanse) and…...
Welcome to JSC Fitness!
My main goal is to continually educate my students with fitness and nutrition tips, exercises that supplement their workouts with me, and to guide them to live every day in a healthy, strong, and fit body. The fitness industry is constantly changing. New information is introduced daily on the latest how to's, new discoveries of…...
No post found