Walk for 2-15 Minutes After a Meal to Reduce Glucose Impact
JJ Fitness Blog
by Jonathan Jordan
5d ago
We know walking is good for us. Getting at least 10,000 steps per day is associated with many health benefits including a 50% reduction in dementia, 50-70% lower risk of premature death, 44% lower risk of type 2 diabetes, 30% lower risk of obesity and reductions in cancer, depression, gastric reflux and sleep apnea. And according to Mairlyn Smith P.H.Ec. (aka “the fart walk lady”) going on a short walk within 60 minutes of a meal can significantly help moderate blood sugar spikes and lower risk of diabetes and other metabolic issues as well as aid in digestion. And this checks out from many ot ..read more
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Fermented Foods Challenge
JJ Fitness Blog
by Jonathan Jordan
5d ago
If you have been within earshot of me over the past month you've no doubt heard that I'm having a lot of fun integrating Good Energy foods into my life. I don't jump on fitness fads or biohacks. And that's not what Good Energy is. All the foods and lifestyle behaviors Dr. Means recommends are known: eat REAL food, drink CLEAN water and MOVE your body strategically. But her story and her presentation of research and science really pump me up. And when she says "I promise, if you eat this way you'll quickly feel amazing" I thought sure, I'm in. And I'm having a BLAST!  First, I HIGHLY encou ..read more
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What Happens When You Take a Social Media Break?
JJ Fitness Blog
by Jonathan Jordan
1w ago
Have you ever gotten that weekly ping from your phone to look at your screen time stats for the week and cringed? I rarely look. I know my screen time has creeped up to an unhealthy level. And shocker! While my screen time, particularly social media time, has creeped up, my sleep quantity has creeped down while my stress and blood pressure have creeped up. I finally admitted ENOUGH IS ENOUGH. And in an act of dramatic desperation I declared on Instagram and Facebook that I was signing off for the month of June as an experiment to see what life, and my health, would be like without social media ..read more
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3 Ways Your Vision Is Hurting Your Fitness
JJ Fitness Blog
by Jonathan Jordan
1M ago
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. Additionally, around 80% of what you learn is based on what you see. All this is why up to 50% of the brain’s real estate is dedicated to vision alone. Conversely, poor vision can create significant hurdles in your fitness journey. Here are a few ways this happe ..read more
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Food Is Medicine! JJFit Book Club: Good Energy
JJ Fitness Blog
by Jonathan Jordan
1M ago
There 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 (the ecosystem of microbes that live in our intestines) and dysfunction in the metabolism (the body's process for converting food to usable energy). It can be confusing, frustrating and even scary to learn all this new stuff. It's not easy to keep up with and to decipher what is true science from credible experts and what is a scam from a misinformed influencer or company tryi ..read more
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DEXA 2.0: What Gets Measured Gets Managed!
JJ Fitness Blog
by Jonathan Jordan
1M ago
What 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. With the awesome increase in awareness of these tests thanks to Peter Attia’s book Outlive and Netflix’s You Are What Your Eat experiment, many of the DEXA providers have long wait ..read more
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3 Easy Ways I Improved Sleep QUALITY
JJ Fitness Blog
by Jonathan Jordan
1M ago
I 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 really resonated with him as I just can’t seem to stay asleep for more than 5-6 hours during the week despite needing 7-9 hours of sle ..read more
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Smoked Salmon Egg Muffins FTW
JJ Fitness Blog
by Jonathan Jordan
2M ago
Post 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 more
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Healthy, Tasty & Easy Curry Chicken Salad
JJ Fitness Blog
by Jonathan Jordan
2M ago
I am living for this super easy and super healthy curry chicken salad recipe. I made it a few weeks ago and ate off of it for an entire week as entrees or snacks. Here is the basic recipe. Poach four large chicken breasts (about 40 oz) by putting them in a large pot, covering with water and adding one cup of low sodium chicken broth (optional), some chopped garlic (optional) and the juice of one lemon (optional). Boil chicken on medium/high for about 15-20m. Take the chicken out and let rest for about 20 minutes. Shred the chicken finely with your fingers into a large bowl and add one ..read more
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Try Adding Partial Reps for Increased Muscle
JJ Fitness Blog
by Jonathan Jordan
3M ago
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. You can do this with any movements (squats, lunges, bicep curls, etc). Give it a shot and let me ..read more
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