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I don’t live in the big city. Which is to say that grocery delivery hasn’t been the norm in my small town since the ’60s (although I do vaguely remember my mother getting a milk and dairy delivery as late as the ’80s). Still, it’s been a minute. So as a parent who has a regular job, and a few side jobs too, I was beyond ecstatic when I heard grocery delivery was finally coming to Columbia, South Carolina. (Clearly, I don’t have much excitement in my life!) I did worry that the service was for fancy people with money to burn. In reality, though, having food delivered has helped me cut my grocery bill.

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When it comes to egg preparation, you really can’t get more versatile than hard-boiled. Whether you peel and eat them as is, devil them, or make them into their own salad, this is one satisfying food. But don’t stop there — it’s time to break out of your shell and explore all the other eggcelent possibilities.

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Originally posted at: http://www.nerdfitness.com/

“Camp was a long weekend where I could be comfortable being myself, meeting others, and learning new things, in a way that I have never experienced outside of Camp.”

“I was most surprised by how comfortable I felt at Camp – after the initial shock of being there, it felt like home, and people whose faces I had never seen before felt like friends.”

“This community is the most supportive, empowering, and non-judgmental group I’ve ever been a part of.”

– 3 campers, Camp Nerd Fitness 2015

FINALLY!

It’s time to officially pull back the curtains on my favorite five days of the year: Camp Nerd Fitness 2016 THIS September 21-25.

For the past two years, hundreds of Nerd Fitness Rebels have descended upon the gorgeous mountains of Georgia for an epic long weekend of fun, fitness, video games, costume parties, and everything in between.

It’s our own private Hogwarts, complete with Headmasters, costumes, and a questing system woven throughout the entire experience.

I know I’m not alone in saying every year this is a life-changing event. I’ve left each event the past two years a complete mess: my sides are sore from laughing, my mouth actually hurts from smiling so much, and my hand is sore from all the high fives. And yet it leaves me energized, inspired, and ready to level up my life.

I expect this year to be no different – in addition to fan-favorite events like powerlifting instruction, cooking classes, parkour, yoga, and sword fighting, we’ve added some hotly requested new opportunities too!

• Archery based on Hunger Games and Lord of the Rings? Duh!
• Swing dancing instruction so you can own the dance floor? YUP.
• Improv classes so you can become a king or queen of comedy? Can’t wait.

I could go on and on and on, but it might be easier for you to just watch this six minute video from last year’s event:

So, my next question is: will I see you there?

We quickly sold out of the spots reserved for past Campers last fall, and we expect our final 250 spots to go very quickly as well.

Here’s the rest of the info you’ll need to know so you can book your spot later on this week! 

What is Camp Nerd Fitness?

Camp Nerd Fitness 2016 is a celebration of all things relating to the Nerd Fitness Rebellion.

Take the best parts of summer camp as a kid, add a powerfully supportive community cheering you on as you try tons of new activities and events, and throw in fun costume parties, an entire room dedicated to board and video games that are always looking for players, and then surround yourself with the beautiful mountains of Georgia. That’s Camp.

At Camp, you could spend a day trying out a ton of different activities:

• Wake up and try a morning bootcamp with Headmaster Amy Clover.
• Go for a kayak on the lake (or the blob!), or take in a talk about Nutrition from Maddie Berky.
• Learn how to cook an amazing meal with Michelle Tam, and then eat it!
• Try the high ropes course or rock climbing wall with fellow Rebels.
• Get your squat form critiqued by Jim Bathurst or Jen Sinkler.
• Try Parkour for the first time with Robin of Brooklyn Zoo NY.
• Mix things up with sword fighting from Dakao Do!
• Play a game of ultimate frisbee on the lawn.
• Eat a nutritious dinner while sharing stories with other Rebels.
• Cross a few quests off your list by exploring different parts of the campground.
• Change into your costume for an epic dance party like this or meet fellow Rebels in the game room for a low-key night of board games. The choice is yours!

Now, in between all of the amazing classes and instruction you’ll get from our hand-selected coaches, you’ll also eat top-notch meals based on recipes from Rebel Chef Noel Fernando and headmaster Michelle Tam of the award-winning site, Nom Nom Paleo!

Personally, I loved the parties at night where I dressed up as Assassin’s Creed and met a Happy Meal, or when we had a glow party that kept us jumping and dancing for hours.

My other favorite moments? Watching Rebels support each other trying new activities for the first time. If you’ve EVER been afraid to attend a yoga class, or a martial arts class, or try parkour, or some other activity (we probably have it) this is the place to do it. You’re surrounded by your family who can’t wait to cheer you on no matter your level of fitness.

And lastly, I love just sitting on rocking chairs and just having 1-on-1 conversations with Rebels about where they’re at in life and where they want to go. It’s moments like this that truly make Camp special and something you can’t find anywhere else.

I’ve told you about the events; now let’s share who will be teaching you!

Who are my instructors (headmasters)?

Whether you are looking to learn or improve a specific lift, get some advice on your program or diet, learn a new skill like archery, parkour, sword fighting, or yoga, or just get your body to move in a new way, we’ve assembled a team of headmasters unlike anything ever before. Here’s your squad of yodas:

Jim Bathurst (Strength Training): Jim is the current Master of the Training Universe for Nerd Fitness, having previously been CrossFit Director for CrossFit Foggy Bottom, a personal trainer (who won Best Personal Trainer from the Washington City Paper), and founder of the site BeastSkills.com.

Maddie Berky (Nutrition and Sexual Health): Maddie is a writer, blogger, storyteller, power-seeker, & holistic nutritionist who believes we all have the right to feel powerful and sexy in our own lives.

Amy Clover (Boot Camp & Mental Wellness): Amy Clover is a writer, speaker, mental health advocate and the force behind Strong Inside Out, a site that inspires and gives you tools to become stronger than your struggle.

Dakao Do (Sword Fighting & Martial Arts): Dakao loves to move—be it dancing, running, jumping, or fighting.  His 16-year martial arts background includes German longsword, Italian rapier, parkour, 2 styles of kung fu, muay thai, and capoeira.

Rachael Fraser (Martial Arts): Years of training and teaching TaeKwon-Do, kickboxing, and boxing taught her the self-discipline, power, and self-confidence that she is excited to share with anyone who’s willing.  If you find yourself in need of more power, balance, mobility, and overall badassery, come let her show you what you are capable of.

Kate Galliett (Mobility & Foundational Movement): Not only will Kate help you with mobility, strength training, and body awareness, she’s full of advice and tips to recover from and avoid injury – allowing you to be fully strong, functional, and prepared to tackle anything that comes your way (figuratively, that is. Though…maybe literally too).

Peter Keller (Life Hacking): While growing FringeSport from his garage to 15 full-time employees, Peter learned how to hack airline, hotel, and vacation spots, adventuring across the world for pennies on the dollar.

Rog Law (Fitness Foundations): Using his unique style of hilarity, gaming references and an unyielding sense of positivity, his goal is to show people how to use fitness as a tool to not only get in shape and feel amazing, but to enhance ALL areas of their life.

Kate Marolt (Yoga & Body Image): Equal parts fierceness, playfulness, and magic sparkles, Kate Marolt is a badass yogi, long time NF community member, and founder of Sacred Body Playground.

Jonathan Mead (Primal Movement): Jonathan Mead is an irreverent pioneer, champion for human wildness and professional instigator. He’s passionate about helping people reawaken the giants sleeping within them.

Ned Miller (Archery): Ned and his wife started Crow’s Head Archery in 2006 to offer unique bows and well-known brands to the world, but his passion for Traditional Archery started years before while watching Lord of the Rings.

Stephanie & Shawn (Dance): Stephanie Schoenherr is a classically trained dancer who has competed and performed with May I Have This Dance around the Midwest, and has been an instructor since 2012. Shawn is a current student and dance host for May I and studies all forms of partner dance. He has been assisting Stephanie for two years now and considers it his mission to make everyone leave with a smile on their face after every class.

Jen Sinkler (Strength Training): Jen Sinkler is a longtime fitness writer and personal trainer who talks about all things related to jacking steel, hefting iron, and lifting weights at her website, UnapologeticallyStrong.com.

Robin Friend Stift (Parkour): Robin manages and teaches at NYC’s only dedicated parkour gym, Brooklyn Zoo NY, having spent the last six and a half years of his life acting and parkouring up and down the East Coast.

Michelle Tam (Cooking & Nutrition): Michelle Tam is the food nerd and working mom behind Nom Nom Paleo, a popular food blog that was recognized by Saveur Magazine as the world’s Best Special Diets Food Blog in 2012.

Barbara Tushbant (Improv): Barbara Tushbant has been on stage since she was a child as a dancer and actor, and has been studying and performing the art of improv for around 10 years with companies from all over Atlanta including Dad’s Garage Theatre Company, Automatic Improv, and Laughing Matters.

Sign up to get on the “early access” list

We’ll be opening up sales for our remaining 250 spots later on this week, but we’ll be giving priority access to people who sign up on the free Nerd Fitness Events mailing list.

You can sign up for that list by visiting CampNerdFitness.com and entering your information at the bottom of the page. This group of people will be the first to be notified that Camp booking has officially opened. If you want one of the few remaining hotel rooms at camp (they sold VERY quickly this past fall), make sure you are on this list and book as soon as you can!

I really hope I can see you at Camp Nerd Fitness this year.

It’s an event that has to be experienced.

Oftentimes in life we feel like we don’t get to be ourselves: we have to hide our nerdy pursuits from the public, while we have to hide our healthy pursuits from our nerdy friends.

Camp Nerd Fitness is a place where everybody feels like they can be themselves. Young or old, introverted or extroverted, gay or straight, it’s a place you can be you: you can nerd out about setting a deadlift PR and then turn around to debate Star Trek vs Star Wars before changing into your Sailor Moon costume for a night of dancing.

It’s kind of like our own Narnia.

I hope to see you there, I’ll be waiting with a giant hug and a high five.

What sort of questions do you have about Camp? Post them here and we’ll be sure to answer them!

-Steve

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When I first came to the United States in 1994, I was 7. Having spent my childhood in Shangdong Province, in eastern China, I didn’t know you were supposed to change your clothes every day. Consequently everybody thought I smelled and very few people were brave enough be my friend, let alone sit next to me. You can imagine how thrilled I was when a nice girl from my class took pity on me and came over for dinner.

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Best-Ever Veggie Burger

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When the dinner rush means you need to put a healthy, flavorful meal on the table fast, it’s time to consider a sandwich — or burger, or wrap. These vegetarian takes on the handheld meal deliver on satisfaction and give you the added bonus of an extra helping of veggies, beans, or grains.

There’s a chickpea and sweet potato patty laced with the sweet heat of Sriracha, and a beet-based veggie burger that owes its savory essence to smoked paprika. If you’re looking for a wrap, an arugula, chickpea, and apple situation can be whipped up with ingredients you probably already have on hand. Here are 21 reasons we think you need to kick meatless Monday off with a sandwich in hand.

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For today’s edition of Dear Mark, I’m answering three reader questions. First, do anaerobic workouts—sprints, lifting, etc.—interfere with your ability to become a fat-burning, aerobic beast, or can you integrate them? Next, in last week’s post I talked a lot about glycogen depletion in the context of the “sleep-low” carb partitioning. How can we actually achieve this without doing the intense intervals the elite triathletes were doing in the study? And finally, does carb-fasting after strength training also work?

Let’s go:

I’ve read Primal Fitness, 21 Day, and now am halfway thru Primal Endurance. You could say I believe in and am an example of the efficacy of your teaching. I’ve been using the 4 days of play, 2 days of LHT, and one day of HIIT as outlined in PF and 21. My confusion comes from the emphasis in Primal Endurance on staying aerobic and how even a short duration of anaerobic can negatively effect body’s ability to function aerobically. I find even when playing Frisbee on a play day I can get my heart rate above my aerobic max after a short sprint, and I definitely get above my max aerobic HR when I do the LHT sessions and HIIT sessions. Im not training for any endurance competitions, just like being really fit so Im thinking the primal endurance model is more focused on those training for super endurance activity but any clarification of the confusion I have re aerobic and anaerobic would be appreciated.

Getting the heart rate up briefly on occasion as you are doing is good and won’t jeopardize your fat-burning pursuits. In the book, we emphasize becoming as efficient as possible at burning fat at the “low end” before you start adding speed if you are seeking the most efficient way to get to racing faster by burning more fat. For that reason, we like picking some workouts where you stay at or below that aerobic zone for as long as possible. So if you are training for a marathon, triathlon or Spartan event, you might put a few more of those dedicated low HR sessions into your routine. But doing harder workouts that rely more on glycogen for energy won’t “ruin” your aerobic base, especially if you’re just a “regular” exerciser looking to get fit, strong, fast, and more attractive. They’ll actually improve your ability to burn fat.

The problems arise when you rely on glycogen all the time and never force your body a chance to rely on fat. So in your case, mixing it up is fine and fun and desirable. I always hammer on this point, and it bears true here: there are no “right” answers here, just choices. In Primal Endurance, we wanted to offer choices that got you to your maximum fat-burning efficiency fastest for those athletes who needed it. People who aren’t hardcore endurance athletes can still learn from and implement the concepts described in the book, but they don’t “have” to follow them to a tee.

“Whatever you do, be sure to really deplete glycogen and wait for 12-16 hours to refill it.”

How do you know when you’ve depleted your glycogen?

Great question. Let’s talk about glycogen depletion.

Glycogen depletion is localized. High rep bicep curls will deplete bicep glycogen. They will not affect glycogen stored in other muscles. Compound movements like squats and deadlifts are better because they’ll deplete multiple sites.

The higher the intensity, the greater the glycogen depletion. Walking depletes very little glycogen. Sprinting depletes the most. Anytime you increase the intensity, you’re increasing the glycogen burn.

Some ideas for glycogen depletion workouts:

Kettlebell complex: 10 swings, 10 clean and presses (5 each arm), 20 reverse lunges (10 each leg), 10 bent over rows (5 each arm). 5 rounds, no rest between movements, minute rest between rounds. You hit pretty much every muscle group. This basic concept can also be done with dumbbells, barbells, and even weight machines.

High rep burpees: Twenty burpees, performed as quickly and cleanly (don’t sacrifice form) as you can. Rest two minutes. Repeat at least 5 times. Burpees are great because they hit arms, chest, legs.

Hill sprints: Run longer sprints with longer rest periods. Throw in some pushups and pullups in between sprints to hit other body parts (because sprinting only depletes the lower body, especially the posterior chain—hamstrings and glutes) if location and available equipment permit. Maybe some bodyweight squats, too, which are pretty quad-dominant.

These 10-minute full body workouts should all work well, too.

One way to tell if you’re depleting glycogen is the difficulty. If a workout is easy, you’re not depleting a ton. If a workout is grueling, you’re depleting it. Strike a balance between hard work, sustainability, and willingness to perform. Short ultra-intense sprints might deplete the most glycogen per second, but how many seconds can you keep it up? 200-meter hill sprints with 5-minute rest periods will blast your lower body glycogen stores, but how willing are you to do that workout on a regular basis?

Another indication of glycogen depletion is if the workout increases glycogen uptake into muscles. If your muscles are taking in more glycogen after a workout, they probably depleted it during the workout. Both sprint and moderate intensity training increase muscle-specific glucose uptake. And strength training definitely increases muscle glucose uptake.

Does this still apply to the more traditional full-body strength workout? I would love to try if so. My carbs have been in the 200-250g range but I’m doing three strength workouts, a sprint workout, and the other days are pretty active playing sports or hiking with my 3 year old. Thanks!

Sure, why not? Full body resistance training and sprinting can certainly deplete glycogen. Maybe not as completely as if you were a triathlete doing long intense intervals every day, but it works. Remember that strength training definitely increases muscle glucose uptake, a strong indicator for prior depletion. And you’re also not eating 6 grams of carbs for every kg of bodyweight like the triathletes in the study were eating, meaning you don’t have as much to deplete. So give it a try. Keep your carb intake constant, just eat them before your workouts rather than after. Try to time it so that you end your carb-free time with a hike or other “low-moderate intensity” activity to really boost fat utilization.

Here’s how it might go:

1. Eat your carbs.
2. Sprint or strength train.
3. Have some protein post-workout, maybe a little whey. No carbs.
4. Avoid carbs for at least 12 hours. Eat low-carb vegetables, meat, fat. Nothing starchy, nothing sweet.
5. End your “carb fast” with a hike, walk, or play session. Nothing too strenuous.
6. Now eat some carbs.

Keep that 200-250 gram carb range going. The implications of the study from last week are that you can eat the same amount of carbs as long as you partition them differently. It’d be cool to see if this works in a standard strength trainee, too. Don’t see why it won’t.

That’s it for today. Any other glycogen-depleting workouts you guys can share?

Thanks for reading, everyone. If any of you have additional tips, input, or questions, leave them down below!

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Turkey Wraps with Honey Mustard Dip

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It’s true that you can actually get a good meal, maybe even a great one, with wine pairings to boot, on an airplane — that is, if you’re flying first class. For main cabin passengers, it’s another story altogether. Airlines have whittled down their complimentary onboard options to a selection of itty-bitty packets of peanuts and pretzels — and that’s if you’re lucky. And while we will admit to having a weakness for those Delta Biscoff cookies, the spicy speculoos-like treats aren’t enough to sustain us on a flight longer than a couple hours.

So, while we have a few tried-and-true go-tos, we’re always on the lookout for new ideas. And who better to turn to for advice than someone who spends the better part of her days at 35,000 feet?

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Mention a Negroni to me, and I’ll try to get out of whatever I’m doing and meet you for one. I’m not alone on this obsession; there’s even an entire week dedicated to this Italian classic cocktail. Equal parts gin, Campari, and sweet vermouth, the Negroni is a serious cocktail that carefully balances slightly sweet with boldly bitter.

A traditional Negroni is stirred and served either “up” in a chilled coupe or on the rocks, but I’ve decided to give it a springtime twist: Negroni, meet blender.

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Mention a Negroni to me, and I’ll try to get out of whatever I’m doing and meet you for one. I’m not alone on this obsession; there’s even an entire week dedicated to this Italian classic cocktail. Equal parts gin, Campari, and sweet vermouth, the Negroni is a serious cocktail that carefully balances slightly sweet with boldly bitter.

A traditional Negroni is stirred and served either “up” in a chilled coupe or on the rocks, but I’ve decided to give it a springtime twist: Negroni, meet blender.

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