Wednesday, 17 October 2018

The 20 Minute Beginner Kettlebell Workout: Build Muscle and Burn Fat

Everyone, at every fitness level, can use a kettlebell.

Yup, even you. And your mom. She’s cool.

When used properly, this funky piece of equipment can help you build muscle, burn fat, and feel like a badass.

Those are three great things in my book!

So you don’t have to be afraid of this cannonball with a handle. It’s not an actually explosive.

However, I can understand if you feel intimidated by a kettlebell. It’s awkward and if you don’t know how to use one, you’re just going to use it as a doorstop.

So fear not!

Team Nerd Fitness has designed a kettlebell workout specifically for beginners that you can do TODAY.

The routine will help build muscle and burn fat, two key components of any exercise program. We’ll also make sure you know how to handle a kettlebell safely and effectively. If you couple this with a solid nutrition plan (don’t worry, I got you covered here too), you’ll have a great strategy for many different fitness goals.

So let’s rap about the following:

  • What kettlebell workout you should start with.
  • Why kettlebells are great.
  • Mistakes with the kettlebell we want to make sure you avoid.
  • If you want to purchase one, what kettlebell you should get.

Let’s go! Once you watch the video below, feel free to download our Beginner Kettlebell Worksheet that you can print out and use when you do your next workout! You can get yours free when you sign up in the box below:

The 20 Minute Beginner Kettlebell Workout

Our Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here)

That’s just a fancy term for doing a workout like so:

  • 1 set of exercise A, go immediately to
  • 1 set of exercise B, go immediately to
  • 1 set of exercise C
  • Repeat from the top!

Your long term goal should be to do 3 full circuits back to back for a complete workout. Four if you’re in Berserker mode. If you can only go through it once or twice, that’s A-OK.

And if you need to take a break at any time between sets or after a circuit, do it! You do you.

Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm up (you can see our warm-up routine here).

Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell. In other words, preparing your muscles and joints to move some weight around! Five minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed.

Then you’re ready for the Beginner Kettlebell Workout!

Once you’ve watched the video, here’s a quick recap with repetitions for the workout here:

COMPLETE THE FOLLOWING CIRCUIT 3 TIMES:

  • 8 Halos (each side)
  • 10 Goblet Squats
  • 8 Overhead Presses (each side)
  • 15 Kettlebell Swings
  • 8 Bent Over Rows (each side)
  • 6 Front Rack Reverse Lunge (per side)

You can do all of the above with one single kettlebell, from anywhere. Some things to keep in mind during the routine.

  • With your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell.
  • For the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.
  • When doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout.
  • During the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes.
  • Try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell towards your stomach.
  • For the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.

When you’re done, do some light stretching to cool down. A couple yoga poses would suffice. Make sure you drink water too.

Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between. Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting. Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery! If you just can’t sit still, feel free to do some fun exercises, go for a walk, or do one of the following.

If you read all of the above and you’re intimidated or overwhelmed, I totally get it.

I personally know how scary it can be to embark on a strength training program, especially when you don’t know if you’re doing it correctly. My first time lifting weights was a nightmare.

The results are worth it though, I promise.

Want help on this journey? We got you! We have an online coaching program if you still feel apprehensive about lifting weights, or worried about your proper form on these movements. Matt S from the video above is part of the Nerd Fitness Team that offers private 1-on-1 coaching to help you get in shape. Whatever your goals are, we will build a program that’s specific to your hectic life!

If you want to learn more, click on the big button below to schedule a free call with our team to learn more and see if we’re a good fit for each other!

In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more [1].

Which Kettlebell Should I Buy? What are the best Kettlebell Brands?

So you want to buy a kettlebell, eh?

They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes. Which one you pick will come down to personal preference, your budget, and your experience with kettlebells.

Let’s contemplate the following:

  • Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up. For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells. No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width. So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.
  • Weight. In general, pick a weight that allows you to complete a workout with good form. When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female. Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.
  • Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively. Ballistic movements would be quick, like the kettlebell swing. Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum. For grinding movements, less weight might be in order to help with control. For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.
  • Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell. If the handle has rough edges, you’ll feel each and everyone of the movements scrap into your hand. Ouch. Not fun. Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness. Use this as your baseline for differences when comparing bell grips.

Okay, let’s talk about brands:

  • Cap Barbell. This would be an ideal first kettlebell. Not too expensive and decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart. The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one? Let us know in the comments if you like it!
  • Kettlebell Kings. You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality. Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.
  • Dragon Door. Some call Dragon Door the gold standard of anything and everything “kettlebell.” I wouldn’t disagree, but expect to pay for it.
  • Onnit. Onnit rocks, and they offer good quality bells that are quite popular. And… they sell a Darth Vader one. I know, I should have started with that.

OUR ADVICE: Before you go buy an expensive kettlebell, check your gym! I bet it has kettlebells, and you can try out different brands/sizes/weights/styles to see which one you like the best.

Afraid of going to the gym? I got you.

Don’t care about buying your bell new? Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it. A used kettlebell is still a kettlebell.

Crafty? Build your own! Here’s a video on how to make a kettlebell:

If you make your own kettlebell (be careful – you don’t want it breaking mid swing!), please email me. I would be so pumped!

How to Lose Weight with A Kettlebell Workout Program

If you’re trying to get fit, a kettlebell and the workout routine above would be a great part of the plan!

The other part of the plan should be your nutrition.

As we lay out in our Coaching Program and our online Nerd Fitness Academy, we believe that proper nutrition is 80-90% of the equation for weight loss.

No joke. It’s by far the biggest factor for success.

So will you lose weight training with kettlebells? Maybe. If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you’ll will find yourself building muscle, losing fat, and getting stronger!

So how do you fix your diet?

Great question.

Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.

Here are some basic tips though (as we cover in our Beginner’s Guide to Healthy Eating):

  • If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettlebell workout above)
  • Processed foods and junk food makes it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
  • Vegetables are your friend. If you don’t like veggies, here’s our advice on how to fix that.
  • Liquid calories are making you fat. Soda, juice, sports drinks: they’re all pretty much high calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparking water.
  • Not losing weight? Track your calories and work on consuming slightly less each day.
  • Eat more protein! Protein helps rebuild muscle, and can help you stay under your calorie limit because it’s satiating and filling.

If you’re not quite sure how to eat correctly, we created a created a free 10-level nutrition blueprint that helps you build better food habits. You can download yours free by clicking in the box below:

Do Your First Kettlebell Workout TODAY

Like most things in life, the important aspect of any exercise regimen is starting it.

No matter what strength training program you choose, start TODAY. You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!

Here’s that Beginner Kettlebell Workout one more time to recap:

  • 8 Halos (each side)
  • 10 Goblet Squats
  • 8 Overhead Presses (each side)
  • 15 Kettlebell Swings
  • 8 Bent Over Rows (each side)
  • 6 Front Rack Reverse Lunge (per side)

I’d love for you to start with your new strength training today, and let us know how things go with your kettlebell!

If you want help through any part of the fitness spectrum, I’ll remind you of the Nerd Fitness 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn more advance moves.

Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!

If you want to go another route, like strictly bodyweight workouts, that’s great too. It’ll help a lot. Just start moving!

-Steve

PS. Don’t forget to download our Beginner Kettlebell Worksheet – and let us know what you think of it!

*All photo sources can be found in this footnote right here[2]



source https://www.nerdfitness.com/blog/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat/
Posted by at No comments:

Wednesday, 10 October 2018

How Joe the Lawyer Lost 50 Pounds, Ran a Half-Marathon, and Got Engaged!

Talk about a life level up!

Meet Joe, an attorney from Minnesota who has been reading Nerd Fitness for the past 5-6 years. He attempted to get in shape 6-8 times in that span with various levels of temporary success, only to give back all of his progress each time.

However, over the past 10 months, Joe has become a man possessed – in a good way.

He’s gone from not being able to run for 60 seconds and plowing through fast food to losing 50 pounds, running a half-marathon on trails, passing the bar exam, and even getting engaged!

I LOVE Joe’s new mentality, and the insight he shared with me about all of the things that he surprised himself with since he began his this transformative journey.

I’m proud to say that Joe has been in our 1-on-1 Online Coaching program since January, and I’d love for you to check it out to see if it’s the right fit for you (and beat the January rush – we expect a long waiting list by then).

So why is today’s article is so important?

Because it was some brutal realizations and a specific decision that Joe made around this time last year that made him realize something needed to change!

I want you to be honest with yourself: It’s almost November. Are you 80+% of the way towards the goals you set for yourself back in January? Or are you already saying, “Meh, 2018 is a lost cause. I’ll try again next year.”

No! Wrong! Full stop!

There are still 2.5 months left in the year!

If you fell off the wagon or got stuck or never got started, Joe’s story will resonate with you.

Below, I’ll share Joe’s insights and lessons learned along with the way, along with key steps you can take starting today to break out of a rut and level up!

Go Joe!

How Joe the Lawyer Lost 50 Pounds AND Leveled Up His Life

STEVE: Hey Joe! Thank you so much for taking the time to chat with me – I’d love to hear from you about your past – how many times had you tried to get in shape before this most recent success?

JOE: I had tried to lose weight at least eight times.

Every single time, I tried it on my own because I think I felt like, “If I can’t do this on my own, then what’s the point?”

Here are the most memorable:

Attempt #1: I wasn’t particularly overweight back in college, but I felt like I should try to be more careful about what I ate. I tried calorie counting by itself, but that led to extreme dieting on my part.

Attempt #2: I tried doing the Paleo Diet and lost weight rapidly, only to put all the weight back on immediately after I stopped because I couldn’t maintain eating so little each day.

Attempt #3:  I tried to force myself into running by waking up one morning and going for a two-mile run; obviously I didn’t make it, and I just felt so damn dejected afterwards that I struggled to do anything.

Attempt #4: I re-tried the running approach (starting smaller), and it actually worked…for about two weeks. I was running a bit each day, and I started feeling the positive effects. In the long run (pun intended?), however, I just got tired and had nothing really pushing me to keep going, so I stopped.

Attempt #5: When I tried picking up weightlifting, I planned out three weeks of workouts, and generally did them. But after those three workouts, I didn’t plan out any more workouts and I just stopped again.

Following that, I started a long build-up of weight gain and unhealthy habits. As a law student, I had long hours of class and many hours of homework in the evenings. When I needed to go get food, I would eat at restaurants like Subway, Leeann Chin, or other fast food.

This eventually resulted in me reaching my heaviest weight ever right around December 2017.

STEVE: Okay so fast forward to this past fall. You had been reading Nerd Fitness for 5 years, why did you finally take action?

JOE: Overall, in the past I think I lacked motivation for a few reasons:

  • I didn’t have any real drive to change myself.
  • I thought that if I couldn’t do things on my own, I was a failure as a person.

Three things pushed me over the edge, and specifically towards Nerd Fitness’s one-on-one coaching.

The first thing was my “wake up” moment:

Over Christmas break in my last year of law school (December 2017 – pictured), I was on vacation participating in one of my hobbies–scuba diving.

While underwater, I went through my air tank almost 40% faster than everyone else I was diving with. In other words, I had to surface WAY BEFORE everyone else and I was just sitting on the surface waiting.

Alone.

I had let myself get to the point where I could no longer do the things I wanted to do.

I couldn’t ignore my weight gain anymore. I knew something had to change or else I wasn’t going to be happy moving forward.

The second thing was an email from you, Steve.

I had been on the Nerd Fitness email list for years because I had been following the website for awhile. I didn’t really do anything serious due to the issues I listed above.

Right around Christmas, you sent out an email talking about how it was likely that many people reading the email had not made a real change — that they had not followed through on their “New Year Resolutions—and may be in an even worse position than they were at the beginning of the prior year.”

I realized that was me. I hadn’t changed.

I hadn’t really even tried to change, even though I knew I should have. And that email re-oriented me to thinking about HOW I could change.

STEVE: I remember writing that email, because I almost didn’t send it! However, we’re a site dedicated to helping people, and oftentimes that requires tough love. I’m glad that message resonated with you.

So what made you decide to try out NF Coaching? What pushed you over the edge to make the investment?

JOE: I figured that my problem might be motivation and accountability (see above).

I also knew I trusted the Nerd Fitness website because I had been receiving emails from you for years.

Never once did you try to sell me a “quick fix” or a “get in shape fast” program.

You never suggested that losing weight would be unrealistically simple or easy; you were always down to earth about the fact that it takes time and focus. I liked that. It felt like a non-BS approach.

So I decided to schedule a free call to learn about the program and ended up signing up!

STEVE: That’s great man. If I remember correctly I was actually the one who spoke with you on the phone! And I know you’ve been working with Staci as your coach for the past 10 months.

What’s a typical day like for you NOW, after the changes?

JOE: I still sit a lot, but now I’m aware of it. As an attorney, you spend a lot of time in an office doing a lot of reading, researching, and writing. So now I get up a lot more, take a quick spin around the office and say hi to coworkers.

Some days, depending on the weather (and even in the cold!) I will go for a run over the lunch hour to get my workout done earlier in the day.

It’s not necessarily that day-to-day activities have necessarily changed that much; it’s more like I’m aware of what those activities really are, and try to mix up them up whenever I can.

STEVE: Tell me about the workout program Staci built for you. 

JOE: I live in an apartment complex with a small gym; that helped a lot – (though given what Coach Staci has set up, I don’t think a gym is even necessary half the time).

Because I had the gym, most of my workouts were bodyweight and free-weight (dumbbell) exercises. Staci also worked in cardio on days between strength training. Also, I can’t stress this enough: she started with manageable workouts and slowly built up. My first “workout” in the program? A five-minute walk.

Now I can run 30x as long.

On the running, Staci was a huge help. Back in March, I told her about a 5K race in July that I had tried and failed to run in the past. In fact, I hurt myself pretty bad because again I was trying to do too much all at once.

I told her that I wanted to slowly build up to it, so she started changing my then-30 minute walks into “run 1 minute, walk three minute” cycles. Over time, she helped me build up muscle and endurance. I crushed the 5k, completing it faster than I had ever run anything in my life.

That helped me understand what I could be capable of.

Two and half weeks later, I ran a 10K.

Just this past Saturday, I ran a half marathon on trails in a giant park near where I live because after all this time I felt like trying to see how far I could run.

I cannot believe that in ten months, I went from being unable to run for a full minute to running for over two hours on hills and trails. I honestly don’t think I would have ever reached where I am now without Staci’s constant encouragement and guidance.

Here’s a picture of me right after that run, look how happy I am!

STEVE: I love this so much. Congratulations on the success so far, man. Talk to us about your nutrition! We know here in NF that nutrition is 80% of the equation.

JOE: This was the hardest part for me, because I was eating like I was a kid: fast food, sweets, etc.

When I did cook, it was simple things that often had loads of fat (i.e. five grilled cheese sandwiches in one sitting, with dessert).

I was also really hesitant to do the Paleo diet, or try something like the Keto diet, or Mediterranean, or calorie counting again because, as I mentioned before, some of these methods hadn’t really worked for me in the past.

Staci helped me by providing basic advice on eating healthy – diagrams of ideal “plates” of food for dinner (with portion sizing).

To avoid calorie counting, she had me send her pictures of everything I was eating through the Nerd Fitness Coaching App, which really enhanced the accountability aspect of eating healthy because I didn’t hyper-focus on my food.

Over time, my habits slowly adjusted to become healthier. I also have my now-fiancé to thank for being extremely supportive in helping me eat healthy.

I eventually transitioned to using MyFitnessPal to count calories after I started seeing results because I wanted to understand more about my food choices. That helped a lot.

Training has taught me that eating healthier leaves me feeling better overall. It literally made it easier to say no to bad options, and choose healthier options.

For example, I no longer drink coffee with cream or sugar. When stopping at gas stations on the road, I buy a banana and a string cheese stick if I’m hungry. Small changes.

STEVE: What was the most important change you think you made?

JOE: Doing something, and admitting to myself that I needed help on what to do.

I wanted to change so badly, but I just kept failing.

It got to the point where my family sort of anticipated the fact that I probably wouldn’t maintain my attempts at weight loss.

I knew I had to do something, and this program ended up working out beautifully.

STEVE: Your physical appearance has changed…what else has changed about you? You got engaged!

JOE: I did get engaged – very recently! That has been an extremely welcome change, as has the physical appearance differences.

More than anything, I feel… light.

When people suggest walking from one place to another, I don’t worry about it.

When someone suggests going hiking, I am up for it.

When my family wants to do a project, I know that physically I won’t have any problems.

Overall, my mental attitude about what I can do has changed immensely. Also, as I told you at the beginning Steve, I wanted to look good in a suit. Now I think I look pretty damn good in a suit.

The speakers line at 4:25­—“Accept where you are, and the responsibility that you are gonna take yourself where you want to go”—has become a bit of a mantra for me.

I had to accept where I was in terms of weight gain, and shoulder the responsibility, with Staci’s help, of getting to a different place.

STEVE: What are your goals moving forward? What kind of awesomeness do you want to do in your new body?

JOE: I want to run a marathon: 26.2 miles.

I have always had that as a long term goal, but I’m realizing that it may be within my grasp a bit sooner than expected.

I would also like a six pack, but hey… that takes time haha.

I’ve noticed a few opportunities online to run some races in national parks, so I’ve looked at those too.

One thing you will notice when you run a lot is that you tend to want to change up the scenery a little bit; running through Grand Teton National Park sounds pretty amazing, and there are some companies that organize relatively inexpensive races in those areas for runners interested in mixing it up.

I would like to explore those options.

STEVE: What makes NF Coaching a worthy investment for you each month? I know it’s a big investment, and many would just be “done,” but you’re here 10 months later – and counting! 

JOE: The 1-on-1 coaching program plans out long-term change for me—the workouts, the habit changes, the healthy eating—so that all I have to focus on is doing it.

And yup, the “doing” part certainly isn’t easy…

But when someone is encouraging you, guiding you, texting you regularly, and helping you understand how to integrate healthy changes into your own unique lifestyle and day-to-day activities, actually DOING the program becomes much easier than you would think.

Every single time I do a workout, I get better.

Every time I eat healthy, I can feel a difference (even if its very slight).

Because of that, I don’t sweat the cost because I know that the money I would have been spending on unhealthy habits like fast food, eating out, and sweets is going towards making me a happier, healthier person.

Plus, the whole Nerd Fitness team is amazing:

I have spoken with several individuals on the team (whether through the phone or over the internet) and I can’t stress enough that they want you to make it. They actually care if you succeed.

Yes, NF is a business. Yes, Team Nerd Fitness has to make money to function.

But I’ve never seen a fitness company so oriented around its clients like this one.

On a simpler note, the results speak for themselves: I have almost hit 50lbs of weight loss. Clearly, the Nerd Fitness approach works.

And you know what the best part is? Every time I eat healthier or do a workout, I feel good about it.

There is no regret, no exasperation, and no sense of boredom or repetitiveness.

The coaches are good about teaching you healthy habits and principles to the point where you want to do them simply because they work for you, and you feel better because of them.

Steve: Damn dude, I can’t tell you how good that makes me feel about the team we’ve built. Thank you.

Do you have any words of advice for people reading this who are at where you were last fall? What can you say to those people to help themselves make changes?

Joe: Accept where you are right now, on Day One. You can’t change it, but it’s a starting point. And then take responsibility for where you want to go.

I was overweight, obese, dejected, upset, and worried about my relationship. But every single day I did something (whether eating healthy, working out, or both), the struggle became a little easier.

As that video I reference above says, “Accept where you are and the responsibility that you are gonna take yourself where you want to go.”

As long as I was working on making myself stronger, faster, and healthier, then I could accept where I am now.

I know it’s cliche, but don’t give up. Know that even if I don’t know who you are, or where you are, I am right there with you. We all are right there with you.

Steve: What would you say to somebody who is interested but unsure about trying Nerd Fitness Coaching?

Joe: What do you have to lose?

Seriously!

Don’t just read that and move on. Stop and think about it.

My guess is you said time, money, or some variation of “lost hope” if it doesn’t work.

  • Regarding time, all this program is going to do is add time to your life. And any time you “lose” working out is probably better spent doing the workouts, at least for long term health.
  • With respect to money, if you are anything like I was at the start of the program, my guess is you probably are already spending the money that it would cost for this program on fast food and other unhealthy habits during the month anyway.

Would you rather change your life, or have one more fast food meal?

If you are worried about losing hope or motivation for a change, do the program and TALK TO YOUR COACH. They are there to keep your drive alive, and to help you understand that the time and energy required to see change is manageable.

You can cancel at anytime, although I don’t want to.

At the end of the day, what do you have to lose?

On the flip side, just imagine how good you will feel if it works? If you can commit and change your life?

Take the time to “accept where you are” and shoulder the responsibility necessary to make that change for the better. Everyone at Nerd Fitness believes you can do it. I believe you can do it. The only person standing in your way is you.

I know my answers to some of these questions may seem long, but if it results in even one person changing their life like I have, I’ll be happy.

Steve: Joe, can I hire you as Nerd Fitness’s hype person? Ha! Seriously though, thank you for sharing these answers with the NF Rebellion

The 5 Keys to Joe’s Weight Loss and Level Up Success!

I’ve been following Joe’s story for the past 10 months, getting regular updates from his coach Staci, and I tried to distill his success down into a few bite-sized words of wisdom you can take with you today:

#1 JOE NEVER GAVE UP

This is a dude who’s been reading Nerd Fitness emails for 5 years! He tried calorie counting. He tried Paleo. He tried running. He tried weight lifting. Nothing stuck.

Joe finally found a good enough reason to change his life: he was unable to do the activities he wanted to do because of his weight, and something needed to change.

Thank goodness Joe stayed a part of Nerd Fitness for years until the right message hit him at the right time in his life, and he was ready to take action.

You’re here reading this, which means no matter where you’re at and how far off the wagon you’ve fallen, you’re reading this and that’s amazing. Thank you for being here!

Even if you failed 100 times getting in shape in the past, the right message hasn’t hit you at the right time. Keep trying. Keep reading. Maybe today can be the spark that lights the fire for YOUR story – that I can share next year 🙂

#2 JOE GAVE HIMSELF PERMISSION TO SEEK HELP

I can relate so much to Joe’s previous mentality, and I bet you can too: “I didn’t realize that asking for help was okay.” I too spent a decade training myself because I thought it would make me less of a person if I needed somebody’s help to succeed.

It wasn’t until I realized that the best athletes and top performers on the planet have coaches too – and that’s the same conclusion Joe came to.

Not only is asking for help smart, not only is hiring a coach wise, but for many (myself, Joe, and for most people), having guidance and accountability is the difference between “Holy crap my life is completely different” success, and “oh man, where did the year go? Another year of not succeeding” failure.

Having a coach doesn’t make you weak. It makes you smart.

#3 JOE FOUND EXERCISE THAT EXCITED HIM

Although Joe had tried running and strength training in the past, neither stuck.

It wasn’t until this recent attempt that he gave running another chance, and with the proper motivation, accountability, guidance, and a plan built for his life that it actually stuck. You have the find the exercise that works for you – or it won’t stick.

I asked Joe what the old Joe would be surprised to learn about the New Joe:

“Apparently, I like running. The old me would have laughed at that idea. If I told the old me that I ran for two and half hours last Saturday, I’m sure the old me would have called bullcrap and got up and left. But it’s true. You never know what you are capable of until you try.”

#4 JOE HAD SKIN IN THE GAME

This was Joe’s 9th attempt (at least) at getting in shape. He had tried strict dieting and going ALL IN multiple times in the past.

He had tried building his own workout programs and creating his own running routines – he did all of this for free, and I’m not surprised that the results didn’t last.

Why? Because he didn’t have any skin in the game! Simply put: we value what we spend our money on, and we don’t value what we get for free.

On this effort, Joe had tried the “Do it Myself” path for YEARS and failed, so this time he knew he would have to try a different approach.

Joe had invested his hard earned money in his health with coaching, so he actually took this attempt seriously.

How are you investing in yourself? Coaching, a gym membership, investing more in higher quality food, or even just investing your time into research if money is tight!

But you are worth the investment!

#5 JOE IS ENJOYING HIS JOURNEY

This is a lifelong journey.

You can’t expect to go on a diet for a few weeks or months to reach a goal weight and then go “back to normal.” Temporary changes equal temporary results.

If you never get to be “done,” you better enjoy the journey, right?

Notice the wording Joe uses above: “

So if you are gonna get in shape, focus on the process. As we say in NF: focus on days and years, not weeks and months. Just do the thing today that needs to get done:

Where Will You Be 10 Months from Now? Don’t Wait Until January!

If you’re still reading this, I want you to know I’m damn proud of you for even trying. I’m thankful you’re in our little community here on the internet, and I’m quite excited for your future.

Not only that, but I’m proud of you for what you’re going to do today.

MOST people have already given up on 2018. They’re going to dig themselves into a deeper, bigger hole over the next 2.5 months, and they’re going to wake up in January 50 yards farther away from the starting line than they are today.

BUT NOT YOU!

Why?

Because you’re gonna be like Joe:

  • Never give up. Keep reading. Keep trying. But try something DIFFERENT this time. Don’t do the same thing you did the last time. Don’t just “try to lose weight” and “go on a diet.” Be deliberate in your attempt!
  • Give yourself permission to seek help. Whether it’s coaching or asking somebody who has lost weight in the way you want to, ask them for guidance! I’ve been working with a coach myself for 4+ years now!
  • Find the exercise that works for you. It might be running. Or hiking. Or strength training. If you don’t enjoy it, don’t do it!
  • Have some skin in the game. You don’t value things you get for free nearly as much as things that you spent your hard earned money on! Invest in yourself!
  • Enjoy the journey. You don’t get to be done,

And today, you’re gonna do literally ANYTHING:

Go for a 5 minute walk. That was Joe’s first workout in the NF Coaching program. 10 months later he’s down 50 pounds and running trail half-marathons and EXCITED ABOUT IT.

Try our Beginner Bodyweight Workout.

Eat a vegetable. Yes, even if you hate them.

If you’re interested in being coached and having a program built for your exact situation, we’d love to chat with ya. 

Like we did we Joe, we speak with everybody on the phone that is interested in the coaching program – we want to know people’s stories, learn about their struggles, and then decide together if our program can help!

If you want professional guidance, a custom built workout program tailored to your specific goals, and expert accountability and motivation from Team NF, schedule a call with our team by clicking in the box below:

To wrap it all up:

Start.

Today.

Don’t wait until January. Don’t “go on hold” during the Holidays – this is when everybody messes up and loses all their gains from the previous 10 months.

Get the habits and start small now, and then you’ll have routine and momentum down pat come January! I want to hear from you:

What’s the ONE thing you’re going to do today?

Me: I’m gonna hit the gym and work on my deadlifts!

-Steve

###



source https://www.nerdfitness.com/blog/how-joe-the-lawyer-lost-50-pounds-ran-a-half-marathon-and-got-engaged/
Posted by at No comments:

Monday, 8 October 2018

How to Use A Foam Roller: Step-by-Step Guide

In the last few years, the foam roller has become a staple in commercial gyms. 10% of every piece of equipment in a modern fitness facility is now some type of foam roller.

Not true, but they are indeed everywhere.

And with good reason: you can essentially give yourself a deep tissue massage with one of these bad boys. And if you fork out $20 bucks, you don’t even have to leave your home to do it!

So today we’ll chat about these new toys:

  • The benefits of using a foam roller
  • Some simple exercises you can do from home
  • Common pitfalls we want to make sure you avoid
  • What to buy should you want one
  • Whether or not you should put a cat in one

That last one is definitely a hard “no.”

Let’s get rolling (the puns are only going to get worse from here)

What are the benefits of using a foam roller?

You’ll often hear using a foam roller as “self-myofascial release.”

You may be asking, “myofawhatnow?”

Don’t stress, because “fascia” is just the connective tissue covering muscle. Just know that “self-myofascial release” means giving yourself a tissue massage.

The type of massage you receive has a lot to do with the type of roller you use and the exercises performed. For example, the denser and firmer the roller, the more intense the massage will be. Think the difference between the relaxing touch of a masseur/masseuse and a deep tissue sports massage where you cry out in agony but feel great after.

We’ll start you off with the more relaxing sequence.

Now, it should be noted there is a debate on the actual benefits of “self-myofascial release.” There are some claims that myofascial release will help flexibility and muscle recovery. There are others that say that’s bogus.

What does the science say?

Some of it’s supported:

  • A foam roller has been shown to help the range of hip motion in soccer players[1].
  • Rolling massages can help alleviate muscle soreness[2].

Some of it is not supported:

  • Foam rolling use doesn’t appear to impact the length of muscle[3].
  • A study found no help in relieving “tightness” in the hamstring[4].

So yeah, the science isn’t definitive on this. But there does seem to be a lot of anecdotal evidence praising foam rollers.

My take? I think the foam roller is a great tool for temporary pain relief as long as it’s used correctly, but you can’t ignore what caused the soreness in the first place!

Want help getting started?

Beginner foam roller exercises

All you need is some type of roller and some floor space. A yoga mat would be helpful but not required.

We’ll go over four simple exercises to get you going with a foam roller. Think of the following as a relaxing sequence:

  • Thoracic Spine
  • Glutes (both sides)
  • Quads (one at a time)
  • Abductors

Take each move for about 20-30 seconds. Hold for major sore spots. Breath deeply, calmly.

I asked Matt Myers, one of our online coaches at Nerd Fitness – he’s hilarious but don’t tell him I said that – to guide you through these moves in this quick video.

Yes, that’s a T-Rex on a foam roller. You’re welcome:

That’s it. Keep it simple at first.

You can do this sequence after a workout. Or even before. Or all by itself. Go wild.

Common mistakes when using a foam roller

I want to make an important point on foam rollers:

As mentioned, one of the benefits is their ability to help with painful or tight areas.

However, it’s important to remember that using a foam roller won’t treat the root cause of the pain. It’s only going to help  treat the symptom by easing pain.

As the studies above point out, it’s not quite clear how myofascial release does this.

What I’m trying to say: If you’re working out incorrectly, or in pain because of a sedentary lifestyle, or some other type of issue, using a foam roller won’t fix it. It’ll only help you manage the discomfort. You’ll potentially need outside help to uncover the real issue that’s causing the problem in the first place.

The foam roller is the equivalent of using painkillers to help a broken foot, without first setting any of the bones correctly, or asking the question “Why did you think kicking that brick wall was a good idea in the first place?”

Eek.

So use the foam roller to manage discomfort, but know that it’s not a panacea (boy do I love that word) for all of your ailments and movement issues!

If you’re not sure if you are training correctly, or you’re struggling to not always be dealing with pulled or sore muscles, we are here to help. Matt from our video above, is part of the experienced, fun, non-judgmental staff that make up the Nerd Fitness 1-on-1 Online Coaching Program. Our team can help with many different types of exercises, with or without a roller. Plus, if you’re struggling with weight loss, they can help there too.

Want to see if we are a good fit for each other? Click on the big image below to schedule a free consultation with our Team (you’ll probably speak with Big Red, he’s good people):

Foam roller recommendations

You now know a foam roller can be a super helpful tool to manage pain and discomfort. And thanks to Matt, you even know how to use one.

Want to buy one? You need to think about the following:

  • Density: the denser the roller, the more intense the massage you’ll receive.
  • Texture: some rollers will have ridges and knots to help dig into your muscle and tissue.
  • Shape and size: big ones, small ones, some as big as your head. You can get a foam roller in just about every size you could want.

There’s a lot to consider, but here’s some solid choices:

Boom. That’ll give you some options to… get rolling.

In appreciation of self care

Our lives are busy. It can be a real challenge to carve out time to take care of ourselves. But it’s important that we do. Outside of anyone else, we are in the best position to help ourselves (duh). Even if it’s only for five minutes and with a piece of foam.

Foam rolling is a great way to manage tightness and pain from the comfort of your own home. If you don’t have one, you can also use household items like a tennis ball to attack the “knots” that develop in our bodies. Or, go the other way and spring for a licensed massage[5].

The importance is self care. Try the foam roller the next time you’re at the gym. Or get one sent to your home. It’s a fun toy to have around.

Breathe in now, breathe out, and as Fred Durst of Limp Bizkit taught us: “just keep rollin’ baby.”

What do you think? Love foam rollers? Or think they are a tripping hazard at the gym? Want more advanced exercises? Let us know!

-Steve

PS: I tried my hardest to not make a Limp Bizkit reference in this post. Almost made it.

PPS: If you want help playing with all the other toys at the gym, I’ll mention one last time our 1-on-1 Coaching program. We can help make all the equipment at any fitness facility way less scary. Or teach you how to workout from home so you can skip the whole place altogether.

###

ALL Photos Sources can be found in this footnote here[6].



source https://www.nerdfitness.com/blog/how-to-use-a-foam-roller-step-by-step-guide/
Posted by at No comments:

Tuesday, 25 September 2018

The Truth About Acai Bowls: Read this first!

These days, Acai bowls are the hottest thing on the streets.

It’s been called “the healthiest breakfast on the planet” by some news outlets.

The hype machine is operating at full capacity for this South American berry. It’s a superfood that will help you lose weight, extend your lifespan, and help defend your body against aging!

Are these claims true?

Clearly the people marketing acai berries and bowls don’t care – as long as they can hype the crap out of it, there’s money to be made.

Hell, I walked down the street the other day and saw a place named “Acai Ya Later.”

If you’ve been reading Nerd Fitness for a while, it’s no secret I’m a fan of a well done pun, even if they need to mispronounce “acai” to make it work.

Unfortunately, I’m not a fan of bogus health claims, even if there are puns involved!

So today I’m gonna dig into the facts about acai berries, acai bowls, and eternal life from fruit.

No hype.

No acai supplement to sell you. No “superfood” claims.

Just the truth. And funny gifs. Always gifs.

What is an acai berry?

The acai berry is the small purple fruit found on the acai palm.

They come from Brazil and other northern regions of South America. 80% of the berry is actually the seed, which for the most part people don’t eat.

This leaves only about 20% for the flesh and skin of the berry, the stuff people generally do eat.

Why should you care about acai?

Generally, the answer lies in the word “antioxidants”.

I know, “Why the hell do I care about antioxidants?”

Great question.

Antioxidants are substances that fight a process called oxidation.

When your body interacts with too much sunlight, toxins in smoke, air pollution, alcohol, and other challenges, it can create “free radicals,” AKA molecules with an unpaired electron.

And these molecules? They are single and ready to mingle. So when they collide with an electron that’s already paired, they more or less steal it.

Rude.

This molecule then has to steal another electron, and the process continues. You can see how this could get out of hand. While some free radicals are normal, too many in our bodies can indeed lead to cancer [2].

Note that “Free Radicals” are different from “the New Radicals,” a one-hit wonder:

Which brings me back to antioxidants.

Depending on the particular molecule, antioxidants either provide the free radical with an extra electron, or break it down altogether.

The point: antioxidants neutralize free radicals, making them harmless.

That’s why antioxidants are important.

In our quest to get to the bottom of the hype on acai, antioxidants will prove critical. But I want to address an even more important point before we get there.

How do you pronounce “acai”?

We need to talk about how you actually pronounce “acai?” I’ve seen it make all sorts of people tongue tied.

And you want to sound important and all-knowing at your next cocktail party, right?

It’s “”ah-sigh-ee.” Like this:

Often times, when exotic fruit is brought to the West, it’s name is changed so it’s easier to pronounce.

Story time: This happened with the fruit “kiwi,” actually called “Yang-tao” in China. But marketers banked on “kiwi” being easier to say than Yang-tao, pronounced “yahng tou” in English. So they named it after the famous kiwi bird from New Zealand.

And boom, that’s why you know kiwi fruit as “kiwis.”

Such a name swap didn’t happen with acai.

Acai has kept its original Brazilian name, which is why us English speakers trip up pronouncing it[3].

Which is a logical segue to our next section.

Why are acai bowls so popular?

The credit of the acai berry being popular outside of Brazil can be attributed to Ryan and Jeremy Black, two brothers from Southern California.

Together with their friend Ed Nichols they realized the acai berry could have a potential gigantic market in the West.

The Black brothers and Nichols came across acai on a trip to Brazil. The locals encouraged them to try it, proclaiming the health benefits of the berry: an energy boost, kickstarted immunity, and detoxification.

They got HOOKED on these things, and from then on, whenever Ryan, Jeremy, and Ed were in Brazil, they would search for an icy acai bowl.

On one such trip, the Black brothers and Nichols discussed how great it would be to enjoy acai back in the States.

Strange fruit from Brazil with antioxidants?

Exotic, healthy, and easy to make grandiose claims about?

CHA-CHING!!!

And that’s why acai bowls can now be found in every city in America with a punny store name.

What’s in an acai bowl? What are some typical acai bowl recipes?

In Brazil, the acai (in the form of frozen pulp) is generally served in a bowl with granola and bananas. Sometimes a fourth ingredient would be used, the Amazonian fruit guarana, which contains more caffeine than coffee.

Simple enough.

How about here in the states? That’s where acai bowls get cray.

You’ll for sure get acai berries, granola, and banana. And maybe guarana. But how about some of the following:

  • Agave
  • Apple Juice
  • Almond Milk
  • Almond Butter
  • Blueberries
  • Coconut
  • Honey
  • Mango Juice
  • Peanut Butter
  • Pomegranate
  • Soy Milk
  • Strawberries

Pick a handful of the above, mix them in a bowl, and BOOM! Acai bowl.

One thing most ingredients listed or referenced have in common, is they are carbohydrate and/or sugar heavy. Some, like agave and honey, are more or less just sugar.

Which brings me to an important and really fun point:

Fact checking the acai bowl hype

There are a lot of health claims associated to the acai berry. Some of which make my eyebrows raise. Others make me nod approvingly. And one or two that make my soul hurt. 

Which is why I’d like to introduce my new favorite Nerd Fitness game, “Liar, Liar, Pants on Fire”:

CLAIM #1: “There are good antioxidants in acai berries.”

REALITY: True!

Acai berries are indeed high in antioxidants[4]. Which is great, for the reasons we talked about earlier. When people talk about the benefits of the acai berry, it more or less comes down to antioxidants.

I support this claim. Now, I will mention just about any berry you pick (blackberry, blueberry, raspberry) is also a great source of antioxidants. But I won’t completely steal the acai berry’s thunder.

PANTS ON FIRE SCORE:

CLAIM #2: “Acai berries are nutrient dense.”

REALITY: Also true!

Acai berries contain as much Vitamin C as blueberries. Plus acai is a great source of Vitamins A, B1, B2, B3 and E. They also contain plenty of minerals like calcium, magnesium, zinc, and copper.

Good stuff there. As a proponent of eating REAL food that are nutrient dense, I would throw acai into that category. An acai berry is REAL food.

PANTS ON FIRE SCORE:

CLAIM #3: “Acai berries aid digestion.”

REALITY: eh, sort of.

Fiber aids digestion. And acai skin and pulp contain fiber. So acai aids digestion?

Sure, that’s true. But it’s not the complete picture. All sort of things contain fiber, like every other berry you’ve ever heard of. Plus, some food like carrots, are more much fibrous than the acai berry.

There is no special acai ingredient to improve digestion. If fiber is what you’re after, an acai berry isn’t a bad decision. But it’s not the single best option.

PANTS ON FIRE SCORE:

CLAIM #4: “Acai has anti-aging powers.”

REALITY: Bollocks! Hogwash!

Antioxidants are a good thing, because keeping your cells healthy and clear of free radicals is important. But are your wrinkles going to smooth out with the help of a berry? Or really, anything shy of botox? Don’t buy into this.

Acai have no special anti-aging magic. If the claim is antioxidants reverse aging, sure, in that they keep cells healthy. But not in the “I’m going to reverse time” way.

PANTS ON FIRE SCORE:

CLAIM #5: “Acai will improve libido.”

REALITY: Poppycock!

Will eating nutritiously lead to improved health? Which will improve how your body functions? Which could include libido? Sure.

Is there a berry out there that will make you awesome in the bedroom? No.

PANTS ON FIRE SCORE:

CLAIM #6: “Acai berries help weight loss.”

REALITY: False.

“Acai is a nutrient-rich source of antioxidants, much like many other fruits, but there is nothing magical about the fruit to cause weight loss.” Thank you David Grotto, RD[5].

Promises like better health, improved libido, and weight loss sell well. That’s why you’ll come across them. But as the saying goes, if it sounds too good to be true, it probably is.

Naturally, the idea that a berry will make you lose weight is silly. It depends on what else you are consuming, and in what quantities, in addition to the acai berry. I’m going to cover this more extensively below.

PANTS ON FIRE SCORE:

Can I lose weight eating acai bowls?

Maybe!

It truly depends on how you used to eat and what else you eat every day.

To help paint this picture, let’s talk about the carbohydrates and sugars in an acai bowl.

Let’s start with the traditional acai bowl: acai puree, granola, and some banana. That will run about 355 calories, including 50 grams of carbohydrates, with 18 grams of those being sugar.

For comparison, the average bagel from a deli will have about 350 calories and 50 grams of carbs.

And that’s just a traditional bowl: what about the Americanized versions?

Acai puree often has sugar added to it, since the acai berry itself isn’t too sweet. Plus, an acai place might also pour things like honey and agave into the bowl. And don’t forget fruit contains quite a bit of sugar.

When you add it all up, it becomes a lot.

Let’s analyze the 12 oz. Acai Berry Bowl from “Juice It Up”: acai puree, a strawberry juice blend, actual strawberries, blueberries, and guarana. This rakes up:

  • 340 calories
  • 66 grams of carbohydrates
  • 60 grams of sugar (more than a can of Coke!)

If you called this meal a “carb bomb” or “sugar bomb,” I wouldn’t disagree with you. And none of this factors in additional toppings like coconut flakes or granola.

You can see how all of this adds up quickly. Acai bowls with over 90 grams of sugar are not unheard of.

That’s why I cringe when I read the Huffington Post’s article that acai bowls are the world’s healthiest breakfast[6]. I have no problem if you eat an acai bowl for breakfast.

But don’t let the good attributes of a South American berry distract you. Carbs, calories, and sugar don’t count less just because there are antioxidants present.

Eating a pile of pureed carbs, topped with carbs, and sprinkled with carbs, might be only a slightly better decision than a bowl of Lucky Charms.

All of this to say: be smart and learn about what you’re eating! Know the caloric, carbohydrate and sugar makeup of the food you eat, even if it’s “super.”

What’s a better plan for breakfast?

If you are going to eat breakfast, shift your focus from a pile of carbs to something loaded with protein and healthy fat. It’ll help fill you up in a more calorically-efficient manner, provide your muscles with rebuilding fuel, and not spike your insulin levels like sugar/carbs can do[7].

Eggs are a breakfast staple that Team Nerd Fitness wholly endorses. You can read our five favorite quick recipes here.

If you need some other examples for meal ideas, check out our post on 10 meals that can be made in 10 minutes.

But that’s only if you actually want to eat breakfast. You can also…

SKIP BREAKFAST. Some people forgo breakfast all together! Like me. It’s called intermittent fasting. It lets you make one less meal decision for the day, you’re less likely to overeat in a day, and it can help manage your insulin levels.

So start with protein in the morning. Or skip breakfast. But personally I wouldn’t start with a bucket of sugar in puree form if I was trying to lose weight.

Bummed out that your superfood breakfast isn’t that super? I hear ya. There’s nothing worse than TRYING to be healthy and discovering the food you thought was helping you lose weight is actually making things worse! Crap. Fun fact: I used to eat tons of granola bars and thought they were healthy (nope, carb and sugar bombs – might as well have been a Snickers!)

So whether it’s making sense of healthy breakfasts, learning how to eat better the rest of the day, or even just having an accountability partner to check in with, Nerd Fitness has helped thousands.

If you are looking for a personal coach that will help you stay accountable without judgement, help guide you to make better food choices, and get you results results that stick, check out our uber popular 1-on-1 online coaching program!

It’s kind of like having Yoda in your pocket (through your phone, not the Force…yet).

If this sounds like something that could help you, schedule a free call! You can talk to our team to see if we’re a good fit for each other! Click the image below to schedule now.

Be wary of anything called a superfood!

If you ever read anything about a “superfood,” let this act as a public service announcement.

Be skeptical. Marketers love this term because it’s not defined, regulated, or provable. Meaning it can be used at whim to sell whatever to desperate folks trying to lose weight with zero repercussions

BOOOOO!

The acai is a well hyped piece of fruit thanks to a serious marketing engine and lots of money at stake.

Like most berries, it has good antioxidants and nutrients. Good stuff.

And If you like the taste and want to treat yo self? Occasionally, hell yeah.

Should you eat one everyday for breakfast? Especially smothered in granola, drizzled with honey, and topped with more carbs/sugar?

There’s likely a better option if you’re not seeing success and losing weight. Here’s our advice on healthy eating for weight loss.

Don’t let headlines and hype distract you from what’s really going on. Tons of calories and sugar in the AM is a bad strategy if you’re trying to lose weight.

What do you think? Am I being too harsh on acai? Or does this berry deserve to have some of its hype squashed. Let me know in the comments.

Also, do you have any other “superfoods” you want us to take on in future “Liar, Liar Pants on Fire” posts?

-Steve, who is definitely NOT hiding from Brazilian acai marketing companies in my apartment closet, so don’t bother looking there.

PS: If this article has you flipped upside down, and now you don’t know WHAT to eat, in addition to our 1-on-1 Coaching program, we also have a free 10-level Nutrition Blueprint you can download for free! Print it out, hang it on your fridge, and start making better food choices today.

You can get yours fo’ free when you sign up in the box below:

ALL Photos Sources can be found in this footnote here[8]



source https://www.nerdfitness.com/blog/the-truth-about-superfood-acai-bowls-and-acai-berries-read-this-first/
Posted by at No comments:
Subscribe to: Posts (Atom)