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

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

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

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 ..read more

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 week it included a really lovely guided Non-Sleep Deep Rest (NSDR) session. I first heard of NSDR from Dr. Andrew Hubemran. NSDR, in my observation, is a tool for rest and recovery that exists somewhere between a nap and traditional meditation and could be a way for folks struggling with less than stellar sleep and high stress to feel and perform better by giving the brain a break, deepening breath and bringing your f ..read more

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 ..read more

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. Stick around after and join us for a super fun cardio dance class with DJ Tone and dance industry masters Rho Isaac (GROOV3™) and  ..read more

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 ..read more

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 ..read more

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. This podcast is produced by the amazing folks of San Francisco's Castro Country Club, a non-profit focused on the needs of the LGBTQ+ sober community. This episode is a great listen for anyone regardless of their relationship with alcohol or drugs because we all deal with some form of addiction at some point (screens, social media, love, suga ..read more