30 Day Challenge

It is healthy practice to challenge yourself in areas that you know you are weak, and I love the idea of a challenge whatever it may be. 

After my most recent weekend trip to Vegas, I looked in the mirror and really looked at myself.  I asked myself, “Do you look like a personal trainer?” My reflection said no, so my friend and I committed the next 30 days into shaving down body-fat.

I broke out the body fat calipars and did a 7 site baseline measurement on myself, right off the plane.  Decided to take photos too (Glad I did), so we could see our results.  

You can't outwork a bad diet.  I usually stay very active during the week, working out 4-5 times already,  so my diet is where I decided to focus and make a change.  I kept a 90/10 percent clean food diet over the next 30 days.  I ate balanced meals with no refined sugar/flour.  I drank 100 oz of water a day and complimented my meals with a daily multi vitamin.  Using, I also calculated my exact ratio of Macros (Carb/Protein/Fat) and incorporated that into what I ate.  I highly suggest downloading the app, its a great free tool to see a dialed in version of the food you're already eating. (My next post will be on Macros!)

On my 10% days (one day of the week), I lived an SF life with burritos and beers in the park.  On those days I really tried to offset my extra calories by staying active, so I hooped in the mornings or rode my bike around the city. 

The Results:

I lost a total of 2 pounds, from 193lbs to 191lbs..  That being said, I dropped 8.02 pounds of fat and added 6.02 pounds of lean mass.  Just hitting my goal at 9.47% Body Fat, SINGLE DIGITS.  The proof is in the pudding!




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I’m sure most of you can attest to having some sort of posture strain due to looking down on your cell phone or working on a computer all day.  You have a kink in your neck or have back problems, but I’ve had trouble with posture and mechanics even before the digital age.  When I started to learn about the body and alignment, I assessed myself and realized that my body was not close to the ideal anatomical positions of a normal body.  I started incorporating Chiropractics to my regime, however I still find myself reliant on regular adjustments to feel “straight.”  After a couple months of following my Chriropractor’s advice on posture, I always fell back into old patterns when standing, sitting, and living life, and my neck/back pain would return.  I then started to really focus on training with correct posture to promote better everyday posture, but even that has proven tough to stick to.  What I found works best for me is a good balance of strength training, corrective exercises, foam rolling and stretching, yoga, and some sort of cardio vascular activity every week.  I felt really great, until I measured myself and found myself standing at almost 2 inches under my normal height of 6’3”.  What happened? 

I first heard about Rolfing from a friend who tried it after a bad motorcycle accident.  He had a great experience so I decided to do some research and see if it was right for me.  A few hours of Yelp! Research later, I found Sasha at Inline Bodies. She was a pro, had a strong web presence with great reviews and immediately made me feel at ease and confident in her skills.   

What is Rolfing?

Rolfing® Structural Integration is a health care practice that uses intentional touch to reshape, align, and balance the body. Rolfing uses a whole-body approach to enhance ease of movement, body efficiency, and general well being. Through this process, individuals learn more about their body and how it functions.

More specifically, Rolfing systematically addresses the entire body by manipulating its network of soft connective tissue. This tissue, known as fascia, gives the body its form. Over time, gravity, injuries, and day-to-day use often cause patterns of tension and strain. Undesirable patterns can lead to discomfort and pain that range from annoying to disabling. These pattern are released as the practitioner slowly applies directed pressure through hands-on touch and by requesting specific movements. The body, through its own wisdom, reorganizes! Alignment improves throughout the Rolfing series as the practitioner and client together release and reposition the connective tissue network.”

Over the course of 10 sessions, using different techniques over your entire body, Rolfing will re-align you in every sense of the word.


At the beginning of each session, she would assess my posture from a static natural posture andwatched my mechanics as I walked. Then she dug in.  She went through each week with a very systematic approach and taught me about each joint she was working on -- how much range I had in each joint and where neutral position was.  At the end of each session, she assessed my mechanics as I walked again. Each time I felt as if I was weightless or floating within the area she worked on.  It was my responsibility to practice and be mindful of the new info and advice she gave me until our next session.  Each session would build off the last.  To my surprise, at every re-assessment, I was moving more fluidly.  Right around week 3 I really started feeling more control of my body, more stacked up and more aligned.  As we kept pushing through I noticed in the mirror that I was getting more vertical.  My mom, who always nagged me about my posture, noticed I was looking BIG during our family vacation in Tahoe!  That made me happy.  By the last session I felt pretty great, and happily measured in at 189cm or 6.2’

Check her out here and tell her Jay sent you! -

Week 1 | Week 3 | Week 10

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CANCAN Cleanse


CANCAN Cleanse

Promo Code- MVMENTSF $25 off (3 or 5 day cleanse) 

More info about CANCAN Cleanse-

I have always wanted to do a cleanse, just as a way to restore my body and test my brain.  After some digging, I chose SF based CANCAN Cleanse (surprise surprise).  I liked CANCAN because they used seasonal, local and sustainable ingredients.  So a fall cleanse won't be the same offering as a Spring cleanse.  Their cleanse was also geared very well; from my lemon cayenne water first thing in the morning, to my savory/hearty vegetable root soup for lunch, and finished with a nut based milk in the evening.  Of course, there were plenty of very dark green juices in between.

My 4 takeaways during my 3day cleanse:

Adrenal Glands

Kickstart your adrenal glands!  Adrenal glands are responsible for regulating hormone production.  However, things like alcohol, sugar, refined food, and caffeine can inhibit these glands.  So after cutting out all the above from your diet, your adrenal glands can function properly and emit the correct amount of hormones back to the body.  Once complete you will definitely have an afterglow going on.

Mental Challenge

A cleanse is a true test of willpower.  You ARE getting enough calories to survive, yet you do FEEL deprived initially.  So you learn how to deal with stress and the mental gymnastics of not chewing.  At the end you understand the difference between appetite and hunger.  Don't get me wrong, during the cleanse it was a struggle!  Sometimes during the day I felt great, other times I felt dizzy and drained.  But it was all worth it!

Mindful Eating

Once the cleanse is done, the idea is to slowly reintroduce nutrient dense foods back into your diet.  I have always loved food, but now I appreciate it more and take my time with it.  This helps me avoid over eating.  Since it is so good to eat real food again, I don't crave ice cream or sweats after my meals.


You are supposed to drink a lot of water on a daily basis, and this does not change during your cleanse. Along with juice, an abundance of water helps rid your body of toxins.  Toxins are accumulated through the environment, food, and digestible byproduct.  I drank a lot during my cleanse and had the clearest pee of my life.  Weather you are cleansing or not, try to drink 1/2 your bodyweight in ounces! 



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