Jillian Murphy Personal Training

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Latest Fitness News

Learn why personal training might be the best option for you.

Performance and Recovery Begins In - The Gut?

February 4, 2017

Microbes in the intestines digest our food for fuel, kill invading germs, activate (or deactivate) hormones and send signals our brains. This means the digestive system determines both physical health and mental health. These highly adaptable organisms react to and reflect the environment the body is exposed to. From food (high chemical preservative processing/sugar to organic plants and animals) and water (BPA's from plastic, parasites, pure/mineral) to stress (over training, lack of sleep, constant fight/flight, passive recovery/meditation) - all alter intestinal health for worse or better. If you're feeling sub-par, performing sub-optimally, feeling irritable - not yourself, or depressed try tending to your intestines.



The Structural Foundation of Physical Performance - The Pelvis:

January 20, 2017

What do your feet, ankles and knees have in common with your neck and shoulders? Their performance is determined by the position of the pelvis. Unfortunately the pelvis must constantly adapt to the internal pressure of the heavier right side organs pulling it toward the right leg. This causes rotation at the center fulcrum of the body altering all the joints above and below. Loading this faulty structure leads to overuse and acute injuries. Learn about this extensively researched natural phenomenon and how to counteract its effects to eliminate aches and pains, prevent injury and maximize performance.


Stronger Bones Naturally

April 7, 2018

Everyone knows exercise helps improve bone density but these benefits can be thwarted and even negated by chronic inflammation, insufficient dietary nutrients and hormone levels as we age.  Dr. Suzy Cohen (https://suzycohen.com/) explains how adding anti-inflammatory foods and supplements that reduce stress on the entire body can help maintain or even improve bone health for a great, drug free, option.


The Latest Beauty Breakthrough is the Oldest Food in Your Refrigerator?

July 15, 2015

The American Academy of Dermatology has named probiotics a beauty breakthrough! What you see on the outside really does reflect the health of what is on the inside. Healthy gut = healthy skin and healthy everything else. 

Good news - probiotics are everywhere in foods like yogurt, kimchee, sauerkraut, cured meats and aged cheese.  They also come in a stabilized capsule form and do not have to be refrigerated. 


C-Reactive Protein Not Enough to Predict Heart Disease

August 17, 2015

As we mature our health concerns change shifting to coronary artery disease. Many tests only screen for the presence of C-reacitive protein and an elevated level could send them into a state of worry. 

However, C-reactive protein elevates any time the body fights infection and may increase in the absence of heart disease. Instead an inexpensive CBC (complete blood count) that includes white blood cells and their subtypes, hemotracit, and erythrocyte sedimentation rate present a more accurate picture of the absence or presence of coronary artery disease.


Muscle at Any Age

August 21, 2014

Not only can you still build muscle after menopause - Omega 3 increases your gains in strength and muscle and functional capacity beyond weight training alone. High Omega 3 food sources include berries, leafy greens, avocados, grass fed meats and eggs from grass fed chickens.  

If you prefer a supplement make sure it is processed from mercury free fish.   If you have digestive trouble with pure fish or krill oil a great alternative is flax seed oil.


8 Ways to Tell if You're Really Breathing

June 26, 2017

We monitor our blood work, carefully choose our food and select exercises for our muscles but rarely stop to consider how well we take in the most essential ingredient for optimal health - oxygen. The simple act of inhaling doesn't just provide fuel for aerobic activities. Our bodies are amazing multi-taskers balancing joints, muscles and emotions with each breath. This paramount need also means that we will do anything, including alter our posture, joint relationship and muscle and nerve function, to get the air we need. Here are some signs and symptoms that you're not getting enough "vitamin O".

What happens with too much stress?

April 24, 2018

Our nervous system allows us to prepare for any situation we may face.  When we constantly stimulate it the system becomes hyper-sensitive resulting in a wide variety of diseases.  See if your current ailments, issues or complaints might have stress as their root cause.  Enjoy Sally Gray, ND


Exercise to make you smarter and healthier?

April 24, 2018

We always associate exercise with physical health but science is proving it is equally if not more important for our brains.  Movement, in our evolution, increased the size of our brains to be better gatherers and hunters and continues to nourish it today.  It continues to help us make new brain cells increasing our intelligence and decreasing depression, Alzheimer's and other disease.  Enjoy John Ratey's lecture - 


Why don't I  feel great?

April 30, 2018

Hot and cold, random joint pain, disrupted sleep, fatigue and forgetfulness - symptoms of a common cold or flu.  However, when these symptoms persist for weeks instead of days it might be Lyme's.  Left untreated it can contribute to chronic pain, neurological decline and intolerable sensitivities.  Enjoy Dr. Sandison's article - 


And if you're on Facebook Dr. Christine Schaffner has a great interview with Dr. Jay Davidson