Did you know - you could get more out of your workouts by paying attention to what you’re eating before and after exercise? Or that even minor dehydration can impact how you feel when you’re exercising? This video covers our top tips for pre-workout nutrition so you can be a workout superstar.

Ok - so as soon as you’re done with your workout, nutrition should be on your mind. The “window of opportunity” is a short period of time post-workout where you can use nutrition to optimize recovery and muscle building and prevent injury. We share our favourite ways to nourish the body post-wo...

When life gets busy, nutrition often takes a back seat, especially if we’re away from home and on the go. This video discusses the basic steps to take to eat more nutritious, but still delicious, food on the go.

Eating on the road can be challenging, but don’t fret! We’ve put together our top on-the-go breakfast, lunch, and snack ideas to help you stay nourished and healthy even on the busiest of days. We cover everything from smoothies, to mason jar salads, to satisfying snacks that you can take where...

Day 5 of the 10-Day Bunion Friendly Fitness Series.

A short routine to improve mobility and flexibility in the calves, ankles and toes. Try adding this sequence of stretches to the end of your workouts two to three times a week. Or after a hike, run or pickleball session. Exercises are best per...

Day 14 of the 21-Day Ab Challenge. This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for...

Day 9 of the 10-Day Bunion Friendly Fitness Series. A seated, mobility and strength workout for the feet. A must-do for anyone!

Equipment: chair, fit loop or physio band, a few marbles or small round stones

Day 21 of the 21-Day Ab Challenge. Fire up 🔥 your abs with our final workout in the series.

Sorry, this workout is not osteoporosis-friendly.

Tools: BOSU or stability ball (optional)

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique cro...

Part 1 of our 4-Part Bone Health Series. This video will introduce you to the core nutrition concepts around ensuring you've got strong and healthy bones into your fifties and beyond.

Learn about how our bones are living tissue, what they’re made up of, and why we are seeing such an increase i...

Part 2 of our 4-Part Bone Health Series. You probably think of calcium for bone health. And you’re right – that’s so important!

But it’s much more complicated than that. We will focus on the other essential nutrients necessary for our structural system, along with my top tips on getting these ...

Part 3 of our 4-Part Bone Health Series. In this third video in our Bone Health series, we will cover the importance of collagen – what it is, and why you should care about it if you’re focusing on bone health.

Well, it’s the foundation upon which our structural system is built and is a crucia...

Part 4 of our 4-Part Bone Health Series. Learn how bringing it back to basics and optimizing digestion and absorption can impact your bone health. You'll also learn some of our top tips to support better digestion that you can quickly and easily add to your routine.
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In this episode of Ask PJ Anything:
- Recommendations on exercise and osteoporosis
- What not to do when working out, if you have osteoporosis?
- Should you be taking collagen, if you have osteoporosis?

Take care of your joints with this feel-good workout using some of my favourite mobility and flexibility exercises. Feel free to tack this on after a workout, or do this daily to get your joints (and muscles) feeling great!

Tools: mat, 2 yoga blocks (or similar), bolster or pillow

Day 1 of the 21-Day Ab Challenge. 8 exercises, no repeat - a great way to kick off our challenge and get those abs prepped for the next 3 weeks!

Tools: mat

Day 2 of the 21-Day Ab Challenge. Hit those deep core muscles so you don't injure yourself when you weight train!

Tools: mat

Day 3 of the 21-Day Ab Challenge. Train your obliques with 2 of the best exercises. One trains them as they move (twisting) and the second as a stabilizer.

Tools: mat

Day 4 of the 21-Day Ab Challenge. Alternating between a low back exercise and an ab exercise you'll hit both the back and front of the body with this short workout.

Tools: mat

Day 5 of the 21-Day Ab Challenge. No crunches, or spinal flexion in this ab workout - making it the perfect osteoporosis-friendly workout too.

Tools: mat

Day 6 of the 21-Day Ab Challenge. Focussing on engaging your abs from the lower part you'll feel the burn in this short ab workout.

Tools: mat

Day 7 of the 21-Day Ab Challenge. Isolate your abs with crunches, crunches and more crunches.

Tools: mat

Day 8 of the 21-Day Ab Challenge. You'll feel this one! Using a traditional ladder, with reps vs time, you'll ladder up the intensity as we go.

Tools: mat

Day 9 of the 21-Day Ab Challenge. This is the perfect balance of ab crunching and spinal extending. Your abs and low back will love you!

Tools: mat

Day 10 of the 21-Day Ab Challenge. Fire up your waist muscles with this oblique focussed workout.

Tools: mat