jjbrawley, Author at San Diego Personal Trainer

Prioritizing Self-Care: Carving Out Time Just for You

October 18, 2023

In the hustle and bustle of our daily lives, finding time for self-care can often seem like an insurmountable challenge, especially when it comes to fitting in a regular workout routine. If you've made the commitment to prioritize your health and fitness, you're already on the right track. However, for many of us with busy schedules, it may require a bit of creative scheduling and determination to make it happen. One effective strategy that many of my busiest clients have adopted is waking up early, well before the rest of their household, to dedicate some precious moments to themselves and their fitness journey. This early morning ritual can be a game-changer, allowing you to take control of your day before the demands of family and work take over. Why Early Morning Workouts? There's a unique charm to early morning workouts that can significantly impact your overall well-being. Here's why you…

Embrace Self-Care: A Necessity for Your Well-Being

October 16, 2023

In our hectic lives, it's easy to feel overwhelmed by the numerous responsibilities we juggle. From providing for our families to managing everyday tasks, it can be challenging to find time for self-care without feeling guilty. However, prioritizing self-care is crucial for maintaining our overall well-being. Just like the safety instructions on an airplane remind us to secure our own oxygen masks before assisting others, self-care should be our first priority. Neglecting our well-being can make us less effective in supporting those who depend on us. This concept applies not only to emergency situations but also to our daily lives. Let's take a moment to explore essential self-care needs: Sleep: Adequate sleep is fundamental for good health, especially when leading a busy life. While it may seem like a luxury, it is a necessity. A typical adult requires at least seven hours of consistent sleep each night to function optimally…

Should you be eating that?

October 15, 2023

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals. And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories. Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you. Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home. #1: Cobb Salad Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger. At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start…

Garlic Mashed Cauliflower with Kale

October 13, 2023

This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking. What you needServings: 6 1 head cauliflower1 bunch curly kale4 cloves garlic, smashed3 Tablespoons coconut cream1 Tablespoon coconut oil¼ teaspoon sea saltblack pepper to taste2 Tablespoons chives, snipped Instructions 1. Bring a large pot of salted water to boil. 2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves. 3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly. 4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy…

Why You Shouldn’t Skip Your Monday Morning Workout!

October 10, 2023

We all have those Mondays: the alarm goes off, and all we want to do is hit the snooze button. We justify it by telling ourselves that we'll feel better with an extra hour of sleep instead of lacing up our sneakers and hitting the pavement or the gym. However, if your primary goal is to truly feel good, you might want to reconsider that decision. The Science Behind The Feel-Good Workout Research is on the side of the early bird exerciser. It has been consistently shown that physical activity releases endorphins, often referred to as the "happy hormones." These are naturally occurring chemicals in the brain that act as painkillers and mood elevators. Their effect is comparable to that of morphine – but without the adverse side effects. Beyond just elevating mood, exercise has profound benefits on our overall well-being. The endorphins released during a workout not only make…

Salmon and Lentil Packets

October 6, 2023

Here’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal. This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think… Servings: 4 What you need: 1 tablespoon olive oil2 tablespoons dry sherry (or white grape juice)1 teaspoon ground cumin1 teaspoon sweet paprika½ cup fresh cilantro1 lemon, tested and juiced1 teaspoon garlic, minced4 (6 oz) salmon fillets½ teaspoon sea salt¼ teaspoon black pepper8 ounces cooked lentils4 cups kale, steamed and chopped20 cherry tomatoes (various colors, halved) Instructions 1. Preheat the oven to 400 degrees F. 2…

close up shot of scrabble tiles on a white surface

No Excuses: Overcoming Barriers to Intense Workouts

October 4, 2023

We've all been there—those days when the thought of exercise seems utterly impossible. You might find yourself coming up with a laundry list of reasons why you can't muster up the energy for an intense workout. Whether it's fatigue, lack of motivation, or a seemingly endless to-do list, it's easy to find excuses to skip your daily sweat session. However, it's essential to remember that regular exercise offers a plethora of physical and mental benefits. In this blog post, we'll explore why you should push past the excuses and embrace intense workouts. So, no more delaying—let's dive into the world of fitness and discover how fantastic you'll feel after conquering those workout barriers. The Power of Intense Workouts Intense workouts are a potent means to boost your fitness and overall well-being. They challenge your body, helping you build strength, endurance, and agility. More importantly, they trigger the release of endorphins,…

October 2, 2023

Mondays often get a bad rap, but they are, arguably, the cornerstone of a successful week. Think of Mondays as the breakfast of your week. Just as starting your day with a nutritious breakfast sets the pace for your dietary choices throughout the day, how you approach Monday can shape your week's trajectory. If you've had a robust, fulfilling start on Monday, you're more likely to keep that momentum going. Mondays are to your week what mornings are to your day. Win your Monday, and you've already set yourself on the path to win the week. A Monday that kicks off with a nutritious meal, minus the sugar and rich in fiber and protein, paves the way for wholesome meals at lunch and dinner. Similarly, if you jump into a workout session on Monday, you're laying the foundation for an active week. Come prepared, rested, and ready to face Monday,…

Unleashing Your Potential: The Power of Exercise Intensity

October 1, 2023

Hey there, fitness enthusiasts! Today, I want to talk to you about something that I believe is holding you back from achieving your fitness goals. It's a factor that you have complete control over, and it can make all the difference in your fitness journey. What am I talking about? It's the intensity with which you exercise. Intensity is a bit of a hidden gem in the world of fitness. It's not something that can be easily measured by an outsider, but it's a sensation that you feel deep within your body as you embark on your workout journey. It's the driving force behind your efforts, pushing you to give it your all. Here's what intensity means in the context of your workouts: Pushing Yourself to the Max: Intensity is about going as heavy and as quickly as possible. It's about challenging yourself to the limits of your strength and…

Unlocking Your Energy: The Power of Water

September 26, 2023

In the pursuit of a healthier and more productive lifestyle, we often focus on complex solutions and intricate strategies. However, sometimes, the simplest solutions can have the most significant impact. One such solution is right at your fingertips – water. Yes, that humble glass of water you may take for granted has the power to boost your energy levels and improve your overall well-being. Dehydration: The Energy Thief Have you ever experienced that mid-afternoon slump when your energy seems to hit rock bottom, and productivity becomes a distant dream? Well, you're not alone. This feeling of sluggishness, tiredness, and irritability often creeps in when you're dehydrated. Your body depends on water for various functions, and when it doesn't get enough, it struggles to maintain its usual vitality. The Vending Machine Dilemma During these energy slumps, many of us turn to quick fixes like sugary snacks from the vending machine. While…